I work with clients all of the time on how to add more protein to their diets. Protein builds muscles, keeps you full and is so good for you! So I tweaked my original protein pancake recipe to make this new one which is higher in protein and lower in fat. 11g of protein per pancake. Boooooom! Thank you egg whites and protein powder!
These pancakes are great served warm or cold, and they freeze very well. This recipe made 17, so save half in the freezer for a rainy day.
Do not leave the lemon juice out of this recipe. The purpose of it is not to add flavor. When heated, baking soda also produces sodium carbonate, which doesn’t taste so great. It leaves an unpleasant, alkaline flavor behind. But if you mix baking soda with an acid (like lemon juice or another citric acid carrier) then the sodium carbonate is partially neutralized and leaves behind less aftertaste. This acid also helps the carbon dioxide gas release more quickly.
I have made this recipe with and without the coconut palm sugar, and I do think it adds a lot of extra flavor, so I would recommend keeping it, unless you are really finicky about added sugar. Coconut sugar is definitely a better option than cane sugar.
If you do not like blueberries, I would recommend adding a different berry that you enjoy. They really act as a syrup when heated, eliminating the need for an added sugar, and they keep the pancakes moist.
I hope you enjoy these little treats as much as we do in the Davis household!
Peanut Butter Vanilla Protein Pancakes
macros (per pancake, makes 17): 102 calories, 0.7g fat, 13.1g carbs, 1.9g fiber, 7.6g sugar, 11.1g protein
500g very ripe bananas (about 4 large)
2c. liquid egg whites (36T.)
8T. powdered peanut butter (recommend organic Just Great Stuff brand)
4 scoops (4.8 ounces) Vega Sport Vanilla protein powder
2t. baking powder
1t. baking soda
1T. lemon juice
2t. vanilla extract
2T. coconut flour (recommend Bob’s Red Mill)
2T. coconut palm sugar
1T. ground cinnamon
1t. sea salt
- Using an electric mixer. Blend the bananas and egg whites until frothy. Continue adding the remaining ingredients (except blueberries), one at a time, blending between each addition. Fold in berries.
- Heat a non-stick pan over medium-low heat. Lightly oil the surface with coconut oil and/or cooking spray.
- Once the surface of the pan is hot enough that a drop of water sizzles on it, pour ¼ cup of batter onto the pan. Let the pancake cook for about 3 minutes.
- Once the underside of the pancake is lightly golden, flip it with a spatula and cook for another 90 seconds or so, until golden brown on both sides. You may need to adjust the heat up or down at this point.
- Serve the pancakes immediately or allow to cool and refrigerate or freeze.
How do you stay motivated?
I get this question a lot. For me, the answer is simple: “it comes from within.” I know that is not very specific, and it doesn’t really help to explain my personal motivation, so let me share a little bit about motivation in general, and maybe you’ll see what I mean.
There are two types of motivation: intrinsic motivation and extrinsic motivation.
Intrinsic motivation means that the individual’s motivational stimuli are coming from within. For instance, a person is taking a spin class at the gym because he or she gets pleasure from taking the class and from the feeling that results after it’s over. It’s motivation that comes deep from within the core. Not everyone has it, but everyone can get it. People who are intrinsically motivated are physically active because they truly enjoy it.
Extrinsic motivation means that the individual’s motivational stimuli are coming from outside or really anywhere except from the inside. Examples of an external factor that motivates people are: to lose weight, to be healthy, to make their spouse happy, to look good, or to meet new people.
Very few people are entirely intrinsically or extrinsically motivated. It’s usually a combination of the two.
Now here is the KEY…
You are more likely to stay on-track with your fitness and nutrition plans if you are INTRINSICALLY motivated.
The boyfriend, the hot bikini body, the compliments, they are great and all, but you have to want it for yourself from within in order to ensure long term success.
Here are some strategies for transitioning towards intrinsic motivation:
- Remind yourself why you are here – If you’ve taken one of my spin classes, you’ve heard me say, “why are you here?!” Remember your personal goals and motivating factors for getting to the gym and staying on track.
- Stay hooked on that feeling – Reflect on the positive feelings and successes you’ve previously experienced from regularly exercising. How did you feel overall? Did exercise improve other aspects of your life besides your physical appearance? For many people exercise is a mental stress-reliever, not just a physical one.
- Set GOALS – I cannot stress this enough! I ALWAYS have a goal in mind. Create a short-term (weekly), medium-term (monthly), and long term (6+ months) goal for yourself. Make sure it is a S.M.A.R.T. goal, meaning Specific, Measurable, Attainable, REALISTIC, and Timely. For instance, “to lose weight,” is NOT a good example of a S.M.A.R.T. goal. I want, “to lose 5 pounds by June 1st” is a S.M.A.R.T. goal if the current date is May 1st, because that is a realistic and achievable goal that you can measure.
- Keep in mind that change takes time – It is important to remember that change does not occur overnight. Recognize that in order to obtain desired results both time and continued effort are required. Consistency is key to success!
- Remember that you have to do this for YOU – You will have the most success if you are your own cheerleader, not your spouse, your best friend or your weight loss group. In the end, it’s you vs. you in the mirror.
More to come on motivation, but I hope this helps to start your weekend off with a little extra pep in your step for staying on track. Stay healthy people!
In an attempt to create a recipe that did not produce a food that was brown (chocolatey), I spent some time in the kitchen last week on a new sweet protein treat using Vanilla protein powder. The result was a moist, delicious, decadent new muffin that I am totally obsessed with.
Because of the low fat and fiber content, this would work well as a pre or post workout snack. Try to limit your fat and fiber pre and immediate post workout to less than 5g when possible.
I hope you enjoy it as much as I do!
Peanut Butter Banana Protein Muffins with Shredded Coconut Topping
macros per muffin (makes 15): 123 calories, 5.6g fat, 14.3g carbs, 6.8g protein, 4g fiber, 5.4g sugar
4 large bananas (475g), mashed
1/2c. unsweetened apple sauce
2 scoops (2.6 ounces) Vanilla Protein Powder, recommend Vega Sport
4T. peanut butter (I used crunchy and like the random nut crunch I get in some of my bites!)
1c. wheat bran
1/2c. almond meal/flour, recommend Bob’s Red Mill
1T. ground cinnamon
1t. baking soda
1t. vanilla extract
8 ounces unsweetened almond milk
7T. reduced fat coconut flakes
Preheat oven to 350 degrees. Spray a muffin tin with cooking spray.
Using a an electric mixer, mash the bananas, egg and apple sauce together in a large bowl. Add remaining ingredients, and mix well until thoroughly combined. Divide batter into 15 muffin cups, and top with coconut.
Bake for 20-25 minutes until a toothpick comes out almost clean. Muffins will continue to cook once you remove them from the oven, so I always under cook them a little to keep them moist.
After muffins have cooled, store in an airtight container in the fridge. Enjoy!