Pancakes are a breakfast staple that can be enjoyed any time of the day. They are delicious, versatile, and easy to make. Not only that, but they can also be quite healthy if you make them with the right ingredients. In this article, we’ll explore the nutrition facts about pancakes and provide you with two different recipes that are both delicious and nutritious. So, put on your apron and let’s get started!
Recipe 1: Protein-Packed Pancakes
Ingredients:
- 1 cup of whole wheat flour
- 1 scoop of vanilla protein powder
- 1 teaspoon of baking powder
- 1/4 teaspoon of salt
- 1 cup of unsweetened almond milk
- 1 egg
- 1 tablespoon of honey
- 1/2 teaspoon of vanilla extract
Instructions:
- In a large bowl, mix together the flour, protein powder, baking powder, and salt.
- In a separate bowl, whisk together the almond milk, egg, honey, and vanilla extract.
- Pour the wet ingredients into the dry ingredients and mix until well combined.
- Heat a non-stick skillet over medium heat.
- Using a 1/4 cup measure, pour the batter onto the skillet.
- Cook until bubbles form on the surface of the pancake, then flip and cook for an additional 1-2 minutes.
- Repeat with the remaining batter.
Nutritional Information:
Serving Size: 1 pancake
Calories: 104
Total Fat: 2g
Saturated Fat: 0g
Cholesterol: 28mg
Sodium: 122mg
Total Carbohydrates: 15g
Dietary Fiber: 2g
Sugar: 3g
Protein: 7g
Cooking Time:
20 minutes
Equipment:
- Large mixing bowl
- Whisk
- Non-stick skillet
- 1/4 cup measure
Serving Suggestions:
Top with fresh berries, sliced bananas, or a dollop of Greek yogurt.
Variations:
Use chocolate or strawberry protein powder instead of vanilla for a different flavor. You can also add in some chopped nuts or chocolate chips to the batter for some extra texture.
Substitutions:
You can use any type of milk you prefer, such as cow’s milk or soy milk. If you don’t have honey, you can use maple syrup or agave nectar instead.
Storage:
These pancakes can be stored in an airtight container in the refrigerator for up to 3 days. You can also freeze them for up to 1 month.
Tips:
Make sure to heat the skillet over medium heat to prevent the pancakes from burning. You can also spray the skillet with cooking spray or rub it with a little bit of oil to prevent the pancakes from sticking.
Frequently Asked Questions:
Can I make these pancakes without protein powder?
Yes, you can omit the protein powder and use an additional 1/4 cup of flour instead.
Can I use a different type of flour?
Yes, you can use all-purpose flour or a gluten-free flour blend instead of whole wheat flour.
Recipe 2: Banana Oatmeal Pancakes
Ingredients:
- 1 cup of oats
- 1 banana
- 1 egg
- 1/2 cup of unsweetened almond milk
- 1 teaspoon of baking powder
- 1/2 teaspoon of cinnamon
- 1/4 teaspoon of salt
Instructions:
- In a blender or food processor, blend the oats until they become a flour-like consistency.
- Add the banana, egg, almond milk, baking powder, cinnamon, and salt to the blender and blend until smooth.
- Heat a non-stick skillet over medium heat.
- Using a 1/4 cup measure, pour the batter onto the skillet.
- Cook until bubbles form on the surface of the pancake, then flip and cook for an additional 1-2 minutes.
- Repeat with the remaining batter.
Nutritional Information:
Serving Size: 1 pancake
Calories: 72
Total Fat: 2g
Saturated Fat: 0g
Cholesterol: 28mg
Sodium: 120mg
Total Carbohydrates: 12g
Dietary Fiber: 2g
Sugar: 2g
Protein: 3g
Cooking Time:
20 minutes
Equipment:
- Blender or food processor
- Non-stick skillet
- 1/4 cup measure
Serving Suggestions:
Top with sliced bananas, chopped nuts, or a drizzle of maple syrup.
Variations:
You can add in some chocolate chips or blueberries to the batter for some extra flavor. You can also use different types of fruit, such as strawberries or raspberries.
Substitutions:
If you don’t have almond milk, you can use any type of milk you prefer. You can also use honey or maple syrup instead of the banana to sweeten the batter.
Storage:
These pancakes can be stored in an airtight container in the refrigerator for up to 3 days. You can also freeze them for up to 1 month.
Tips:
Make sure to blend the oats until they are a flour-like consistency for the best texture. You can also add in some vanilla extract or nutmeg for some extra flavor.
Frequently Asked Questions:
Can I make these pancakes without a blender?
Yes, you can use oat flour instead of blending the oats. You can also mash the banana with a fork and whisk the batter together by hand.
Can I use a different type of milk?
Yes, you can use any type of milk you prefer, such as cow’s milk or soy milk.
Personal Thoughts:
Both of these pancake recipes are delicious and healthy, and they are perfect for a quick and easy breakfast or brunch. The protein-packed pancakes are great for those who are looking to add more protein to their diet, while the banana oatmeal pancakes are a great way to use up overripe bananas. I love how versatile pancakes are, and how you can customize them to suit your tastes. Give one of these recipes a try and see for yourself how delicious and nutritious pancakes can be!