Ingredients:
1/2 a banana
1/4 cup egg whites
1 scoop Vanilla whey protein powder
1 tbsp ground flaxseed
1/2-1 tsp cinnamon
2 tablespoons of unsweetened almond milk
*
TO ADD CARBS PRE-WORKOUT*
(about 260 calories)
1/2 scoop whey protein powder
2 Tbsp. Whole Wheat Flour
17 pancakes recipes... Banana Mania, Apple Pie, Gingerbread, Crazy for Chocolate, Strawberry Shortcake, Blueberry Bliss, Pecan Pie, Lemon Tarte, Cinnamon Swirl, Coconut Dream, Pumpkin Pie, Almond Cookie, Carrot Cake, Peanut Butter and Jelly & of course
the Original TIU Pancake...
Directions:
1. Combine all the ingredients in a bowl or mug. I know my flax seeds are not all ground up, my blender broke.
2. You mix and mash with a fork or hand held blender like me, and put into a pre-heated greased frying pan. Let the bottom set so that it’s easier to flip. Some times I put the lid on. It should take 3-5 minutes.
3. When the bottom of the pancake seems solid, flip it over.
Serving Size = 1 GIANT Pancake (about 240 calories) - over 20 g protein, 4 g of fiber and 4 g of fat.
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Banana Bread Protein Pancakes
Serves one - 310 calories
Prep Time: 5 minutes
Cook Time: 5 minutes
Ingredients:
1/2 cup old fashioned oats
1/2 banana, mashed
1/4 cup cottage cheese
1 egg
1/2 teaspoon cinnamon
Directions:
1. Spray pan with cooking spray and heat to a medium heat
2. Combine all ingredients in a small bowl and blend with an immersion blender until batter is relatively smooth and all ingredients are fully mixed
3. Pour batter onto the warm pan to form four medium-sized pancakes
4. Allow to cook until edges start to harden, about three minutes
5. Flip pancakes and allow to cook until batter is no longer runny, about two more minutes
6. Top with syrup, pumpkin pie spice and banana slices and enjoy
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Pumpkin Oatmeal Protein Pancake
Serves 1- Based off
Clean Eating Protein Pancakes
Ingredients
1/4 cup egg whites
1/4 cup uncooked old fashioned oats
2 Tablespoons canned pumpkin
dash of cinnamon
dash of pumpkin pie spice
2-3 drops of liquid stevia (optional)
1/2 frozen banana, thawed and mashed (optional)
Preparation:
In a small bowl mix together the egg whites, oats, pumpkin, almond milk, pumpkin, cinnamon, pumpkin pie spice and stevia.
Spray a medium sized pan with cooking spray and set heat to medium-low. The lower heat is the key to making sure the pancake doesn’t burn.
Pour in pancake batter and cook until little bubbles form (about 3-4 minutes). Once the bottom of the pancake has set, carefully flip the pancake over to the other side.
Cook until pancake is done in the middle. It typically takes about about 2-3 minutes.
Place pancake on a plate, top with mashed frozen banana “syrup” and whatever other toppings you’d like.
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Pumpkin Apple Protein Pancake
Serves 1 - Based off the
Tone It Up Protein Pancake
Ingredients
1/4 cup egg whites
1 scoop vanilla protein powder
2-3 Tablespoons canned pumpkin
1 Tablespoon unsweetened vanilla almond milk
1/2 Tablespoon chia seeds (or ground flax seeds)
dash of cinnamon
dash of pumpkin pie spice
2-3 drops of liquid stevia (optional)
1/2 medium apple, chopped into small pieces (divided)
Preparation:
1. In a small bowl mix together the egg whites, protein powder, pumpkin, almond milk, chia seeds, cinnamon, pumpkin pie spice and stevia until all the powder is dissolved.
2. Stir in half of the chopped apple pieces.
3. Spray a medium sized pan with cooking spray and set heat to medium-low. The lower heat is the key to making sure the pancake doesn’t burn.
4. Pour in pancake batter and cook until little bubbles form (about 3-4 minutes). Carefully flip the pancake over to the other side. (Flipping the pancake is tricky because it’s usually quite large. You might need an extra utensil to help with the flipping.)
5. Cook until pancake is done in the middle. It typically takes about about 2-3 minutes.
6. Place pancake on a plate, top with other half of chopped apple piece and whatever other toppings you’d like.
