Recipe 1: Fitness oatmeal pancakes with photo
These pancakes were prepared by Yulia Vysotskaya in one of the TV shows. Everything is very simple.
- Oat flakes - 1 cup.
- Milk - 0.5 l
- Water - 0.5 l
- Sugar - 2 tsp.
- Egg - 1 pc.
- Salt
- Vegetable oil
Combine milk and cold boiled water. Add cereal.
Cook liquid oatmeal.
Let the porridge cool a little. To grind it, I used a blender. Add salt, sugar, egg, mix well (you can use a blender or mixer).
Bake in a hot frying pan greased with vegetable oil. When serving, garnish with fruit or top with jam. I would like to add that you can add whatever you want to the dough - citrus zest or cinnamon...
Loading…
Oatmeal
Ingredients:
- 1 cup oatmeal;
- 0.5 l of milk;
- 0.5 l of water;
- 2 teaspoons sugar;
- 1 chicken egg;
- a pinch of salt;
- vegetable oil for frying.
Preparation:
- In a deep small saucepan, combine milk and cold water. Place the container on low heat and add oatmeal. Mix everything thoroughly and cook liquid porridge.
- Turn off the gas and let the porridge cool slightly. After that, grind it with a blender and add sugar and salt.
- Add the raw egg and mix everything well again. Let the dough sit for a few minutes.
- Heat a frying pan greased with vegetable oil. Bake the pancakes on both sides until a crust appears. Serve the finished dish with jam, sour cream, and decorate with fruit.
If desired, you can add orange or lemon zest and a little ground cinnamon to the dough.
Recipe 2: Fitness Protein Pancakes
- milk 1%,
- whole grain flour,
- chicken egg,
- water,
- Whey Protein,
- butter 72%,
- wheat flour ,
- table salt,
- stevia (powder)
The recipe makes 16 pancakes. One serving is 2 pancakes. You can adjust the quantity of products at your discretion.
Fitness pancakes with added protein are delicious and low in calories. We take skim milk. The base of the pancakes is whole grain flour, rich in fiber. Instead of sugar - a natural substitute - stevia, one measuring spoon. For protein enrichment - whey protein for sports nutrition. Those who wish can experiment - for example, adding soy flour or other types of protein powders.
Cooking sequence:
1. Melt the butter in the microwave or on the stove. 2. Heat the milk slightly - it should be warm, but not hot. 3. Beat the eggs until light foam.
4. Mix whole grain and white flour, add protein and stevia to the mixture.
6. Mix beaten eggs with milk and dry mixture, mix gently.
7. Pour in melted butter. Leave the dough to infuse for 20-30 minutes at room temperature.
8. Before baking, pour 120 ml of boiling water into the dough.
9. Bake in a non-stick or pancake pan - for the first time, you can grease it with a thin layer of vegetable oil, or spray it with oil spray.
The pancakes turn out thin, appetizing, and rosy. They store well in the refrigerator and are an excellent base for a wide variety of fillings.
For example, a hearty and healthy filling - pieces of baked chicken breast with lettuce, boiled egg, finely chopped cucumber and green onions, mixed with natural yogurt sauce with salt and spices.
Protein pancakes recipes
OPTION No. 1
- Take oatmeal and grind it into flour in a blender or buy ready-made oatmeal.
- Next, add yogurt, peach, apple, raspberry and protein to the mixture, then stir everything carefully again.
- After this, add the peanuts and grind again so that the nuts are as small as possible.
- Place the resulting mixture on a heated frying pan and cook the pancakes under the lid, frying on each side for 3-5 minutes.
Required Products:
- 1/3 of an apple
- 1/3 part peach
— 60g. – whey protein
- 100g. cereals
- 200ml. yogurt with 1.5% fat content
The nutritional value:
OPTION No. 2
- You can mix whey protein with an egg without a blender.
- Then add milk little by little and mix thoroughly, why not a blender? Because in this way you can better control the rate of added milk, this whole mass should turn out a little thick.
- Next, pour the mixture into a preheated frying pan, lightly greased with sunflower oil and fry as in the previous recipe for 3-5 minutes on each side.
Required Products:
- 1 PC. - egg
- 30 gr. - Whey Protein
- milk until a thick mass forms
The nutritional value:
OPTION No. 3
This option for preparing pancakes is useful for those who cannot afford protein or simply ran out at the most inopportune moment.
- Again the familiar procedure of mixing oatmeal on a blender
- Next, add bananas, salt and egg to what you got and mix thoroughly in a blender
- Add milk and beat until it forms a thick mass, then place it in a hot frying pan.
Recipe 3: Easy Protein Pancakes with Cottage Cheese and Oatmeal
- 1/4 cup oatmeal
- 1/4 cup cottage cheese
- 1/2 stingy protein
- 1/2 cup egg whites
- Mix all ingredients in a dough pan. Pour into a hot frying pan.
- Turn over when edges begin to brown.
- Serve with peanut butter and top with almonds.
For 1 serving: 269 kcal, fats - 3 g, carbohydrates - 23 g, proteins - 35 g.
Protein Cookies
Protein cookies are a great snack. Like other dietary desserts with protein, it does not harm your figure, but is quite tasty and healthy.
Ingredients:
- 50 g whey protein WHEY;
- 400 g low-fat cottage cheese 0%;
- 2 chicken eggs or 4 quail eggs;
- 2 tbsp. spoons of flour and 1 tbsp. spoon of oat bran;
- 5-7 tablets of sugar substitute or 4-5 servings of SWEETENER sweetener (8-10 g).
Cooking method:
Dissolve the sugar substitute in a tablespoon of boiling water, add the remaining ingredients and beat until smooth. Form cookies with your hands about 5 mm thick. Place on a baking sheet lined with parchment. Bake for about half an hour in an oven heated to 180˚C. This oatmeal protein cookie recipe can be customized with a variety of ingredients to suit your taste preferences. Add 2 tbsp. spoons of chopped nuts, seeds or dried fruits - this will make the cookies even tastier.
Recipe 4: Low-calorie fitness pancakes made from banana and eggs
- 1 egg
- 2 egg whites
- some banana slices
- Break the banana, crack the eggs into it and mix until the mixture is smooth.
- Heat a greased frying pan to medium heat and pour out the batter to about 6cm wide.
- Carefully flip the pancake after 25 seconds or when it turns brown. This recipe will make about 3-4 pancakes.
For 1 serving: 215 kcal, fats - 5 g, carbohydrates - 30 g, proteins - 18 g.
Homemade protein bars
Ingredients:
- Oat flakes – 100 g
- Protein (chocolate) – 2 scoops
- Cocoa powder – 1 tsp.
- Chocolate 80% – 20 g
- Yogurt 0% – 120 g
Mix all ingredients except chocolate together and form into bars. Brush them with melted chocolate and place in the refrigerator to harden. In 2-3 hours or so you will be ready to eat.
KBJU per 100 g:
- Proteins – 23 g
- Fat – 6 g
- Carbohydrates – 30 g
- Calorie content – 261 kcal
Recipe 5: Kefir pancakes for fitness
- 1 cup flour
- 1 cup oatmeal
- 1.5 tsp. baking powder
- 0.5 tsp. salt
- 2 cups kefir
- 0.5 cups low fat milk
- 1 tsp. vanilla extract
- 1 egg beaten with 2 egg whites
- 3 tbsp. peanut butter
- 1 cup fresh berries
- In a large bowl, whisk together flour, oats, baking powder and salt. In another bowl, combine kefir, milk, vanilla extract and eggs, beat. Then combine the dry mixture with the liquid mixture until you get a homogeneous dough.
- Heat a frying pan over medium heat and drizzle with oil. Pour the batter into the pan using a large tablespoon and cook for 1-2 minutes on one side and 1-2 minutes on the other. Continue until you run out of dough.
- Microwave the peanut butter for 20-30 seconds to soften, then spread it over the pancakes. Decorate the pancakes with fresh berries.
For 1 serving (2-3 pancakes): 584 kcal, fats - 15 g, carbohydrates - 81 g, proteins - 28 g.
Kefir
Another interesting recipe for those who don’t want to spend a lot of time cooking. Ingredients:
- 1 cup sifted flour;
- 1 cup oatmeal;
- 2 cups low-fat kefir;
- 1 chicken egg;
- 2 squirrels;
- 1.5 teaspoons baking powder;
- 3 tablespoons peanut butter;
- 1 packet of vanilla sugar;
- 1 cup fresh berries;
- 0.5 teaspoon salt;
- 0.5 cups of low-calorie milk.
Preparation:
- In a deep bowl, combine the sifted flour, cereal, salt, and baking powder. Mix everything carefully with a wooden spatula.
- In another container, beat kefir, milk, egg and one packet of vanilla sugar. After this, gradually mix the flour and kefir with the egg to form a homogeneous dough.
- Heat the pan over medium heat, then spray it with oil. Scoop the dough with a large tablespoon and fry it for no more than two minutes on each side.
- When all the pancakes are ready, put the peanut butter in the microwave for 20 seconds. This time is enough for it to become softer.
- Spread each pancake with peanut butter and garnish with fresh berries.
Recipe 6: fitness pancakes with milk and protein
- 1/2 cup oatmeal
- 1/2 Peanut Butter Flavored Protein Scoop
- 1/2 cup egg whites
- packet of Stevia (or 1 tsp of another sweetener)
- 2 tbsp. almond milk
- Mix all ingredients in a bowl.
- Microwave for 1-2 minutes or until the liquid is absorbed into the flakes.
- Top with peanut or almond butter and drizzle with sugar-free maple syrup.
For 1 serving: 295 kcal, fats - 15 g, carbohydrates - 32 g, proteins - 31 g.
Protein Ice Cream
Regular ice cream contains quite a lot of fat and various preservatives. Due to its high calorie content, this frozen dessert is difficult to fit into your sports diet. However, you should not refuse this dish, because there is a very simple recipe for protein ice cream that will not harm your health, but on the contrary, will help you recover after an active workout.
Ingredients:
- 100 g whey protein WHEY or MULTI PROTEIN (any flavor you like);
- 170 g Greek yogurt 2%;
- A small piece of pineapple, apple, or 4-5 tablespoons of orange (grapefruit) juice.
Cooking method:
Using a blender, mix all of the above ingredients, pour the mixture into a plastic container and place in the freezer for half an hour. After this, take out the container and mix the contents thoroughly to break up the resulting ice crust. Then the container must be placed in the refrigerator and after 1 hour the resulting mass must be mixed again. Delicious and healthy ice cream with protein is ready.
Recipe 8: Simple Protein Fitness Pancakes
- 30 gr. multicomponent protein or casein
- 3 eggs
- 150-200 ml. milk
Nutritional value per 100 grams: 115.24
BZHU: 13.03-5.26-3.61
Depending on the taste, you can try experimenting, for example, if you have a chocolate-flavored protein, prepare protein pancakes with a chocolate flavor, adding cocoa, coconut, cinnamon, etc. Sometimes the pancakes turn out a little dry, I recommend trying to top them with low-fat yogurt or 0% liquid cottage cheese.
Protein pancakes recipes
OPTION No. 1
- Take oatmeal and grind it into flour in a blender or buy ready-made oatmeal.
- Next, add yogurt, peach, apple, raspberry and protein to the mixture, then stir everything carefully again.
- After this, add the peanuts and grind again so that the nuts are as small as possible.
- Place the resulting mixture on a heated frying pan and cook the pancakes under the lid, frying on each side for 3-5 minutes.
Required Products:
- 1/3 of an apple
- 1/3 part peach
— 60g. – whey protein
- 100g. cereals
- 200ml. yogurt with 1.5% fat content
The nutritional value:
OPTION No. 2
- You can mix whey protein with an egg without a blender.
- Then add milk little by little and mix thoroughly, why not a blender? Because in this way you can better control the rate of added milk, this whole mass should turn out a little thick.
- Next, pour the mixture into a preheated frying pan, lightly greased with sunflower oil and fry as in the previous recipe for 3-5 minutes on each side.
Required Products:
- 1 PC. - egg
- 30 gr. - Whey Protein
- milk until a thick mass forms
The nutritional value:
OPTION No. 3
This option for preparing pancakes is useful for those who cannot afford protein or simply ran out at the most inopportune moment.
- Again the familiar procedure of mixing oatmeal on a blender
- Next, add bananas, salt and egg to what you got and mix thoroughly in a blender
- Add milk and beat until it forms a thick mass, then place it in a hot frying pan.
Required Products:
- 100g. - cereals
Banana pancakes
To prepare pancakes you need to prepare:
- Banana;
- A quarter cup of coconut flakes;
- 2 squirrels;
- Maple syrup (no sugar);
- A little cinnamon;
- 1-2 scoops of protein (can be used with vanilla ice cream flavor);
- Eggs (6 pcs.);
- Coconut oil – 1 tbsp. spoon.
Coconut flakes should be mixed in a convenient container with half a banana, and a little liquid sweetener should be added there. Next, pour coconut oil, preheated in the microwave, into the mixture. Also, don't forget about cinnamon.
Heat the pan to 300ºC and fry the pancakes for a few minutes on both sides. The remaining half of the banana should be cut into slices, placed on the finished dish and poured with maple syrup.
Protein pancakes with banana
Banana protein pancakes are a staple on every fitness enthusiast's breakfast menu. But pancakes don't always turn out the way we want. Have you ever had this happen to you where your pancakes turned into clumps or burst when you tried to flip them? This won't happen with our recipe!
Our recipe is very simple and easy, it will become your favorite pancake recipe that you will prepare for breakfast (and possibly lunch and dinner).
Quantity: 4 pancakes (12.5 cm in diameter)
Ingredients
- 1 large ripe banana
- 2 large eggs (if you want to reduce calories and fat, use 4 egg whites)
- 1 scoop (35 g) Impact Whey Protein, vanilla or banana flavor
- 1 level scoop (35 g) rolled oats
Cooking method
- Place a non-stick frying pan over medium heat and let it heat up. Temperature is very important - the heat should be medium. If the pan is smoking, the temperature is too high. Place the banana and eggs in a blender or food processor and pulse until the ingredients are combined. Add the protein powder and oats to a blender and blend until smooth. Be sure to add the powder and oats after the bananas and eggs to avoid the powder getting stuck at the bottom of the blender. Pour a quarter of the resulting dough into a heated frying pan - you will get a pancake approximately 12.5 cm in diameter. If desired, you can make the pancakes a little thicker. To do this, 20 seconds after you pour the dough into the pan, add a little more dough on top. Cook the pancake for about 30 seconds (or until golden brown). Then use a spatula to flip it over and cook for another 30 seconds. Repeat until you have used all the dough. Garnish with your favorite toppings. We think the best protein pancakes in the world are topped with blueberries and topped with sugar-free maple syrup.
