Protein Pancake Recipe Oats: A Low Carb Vegan Breakfast Option?
A protein pancake is a type of breakfast food made from whole grain flour or other carbohydrates. They are usually eaten with milk or fruit juice. There are many different types of protein pancakes available. Some contain eggs, some do not; however they all have the same basic ingredients: wheat flour, sugar, oil and sometimes salt and/or fat.
The main benefit of eating a protein pancake is that it provides your body with the amino acids needed for energy. These nutrients are found naturally in animal foods such as meat, fish, poultry and dairy products. However, there are several factors which may affect how much these nutrients will actually provide your body with energy. For example, if you eat a high carbohydrate meal before going to bed then you might need less calories at breakfast than someone who eats no carbs at all.
Another advantage of protein pancakes is that they are very easy to prepare. You just mix up the batter, heat it up and enjoy!
However, there are disadvantages too. Most importantly, protein pancakes tend to be higher in calories than their non-protein counterparts. That’s because they typically contain more refined sugars and saturated fats than plant based alternatives like oatmeal or quinoa. Protein pancakes also tend to taste a little bland compared to those made with whole grains. (Though this is not always the case)
However, there’s a low-carb pancake option that’s high in protein and fairly tasty, too! They’re called plantain protein pancakes. Sounds a little strange at first but I promise you they’re delicious. All you need are two common ingredients found in most grocery stores: plantain and a protein powder. Some people also add some cinnamon or other spices, but that’s completely optional.
Here’s what you do…
1. Peel and slice up half a ripe plantain(s).
They tend to be sweeter when they’re ripe so the more ripe the better. You can try this with unripe plantains as well to add a bit of a bitter taste, but I haven’t personally tried it so I don’t know how they’ll turn out.
2. Add about 1-2 tablespoons of your protein powder of choice.
I use about 1.5 tablespoons of ISO Complete every time since I like it a bit sweeter. You can always add more later if you want it to be sweeter.
3. Add in some cinnamon, nutmeg and/or vanilla extract (optional).
4. Put the mix into a frying pan on medium heat.
When it starts to look dry and is starting to stick to the pan a little, take a spatula and flip it over until both sides are golden brown.
And there you have it! A sweet and savory plantain pancake. Feel free to top it off with some cinnamon or nutmeg to add that extra kick. You can also replace the frying pan with a griddle if you want them to be a bit fluffier.
High Protein Snack/Dessert Option?
A lot of people think that you need meat to get enough protein. Well it just isn’t true. There are plenty of high-protein options for vegetarians and vegans. Some of the highest include:
Tempeh – Made from cooked and slightly fermented soybeans. Contains about 20g of protein per 100g.
Tofu – Made from curdled soya milk. Contains about 10g of protein per 100g.
Pumpkin seeds – Contain up to 20g of protein per 100g.
Quinoa – This contains about 8g of protein per 100g.
Nuts and Seeds – Most nuts and seeds contain a fair amount of protein, for example 100g of almonds contains about 21g of protein.
Broccoli – Just one cup contains 4g of protein.
So there you have it, plenty of easy to make high-protein meal options for vegetarians and vegans! If you’re not vegetarian or vegan then here are some other options…
Beef Jerky – These are great when you’re on the go or too busy to sit down for a proper meal. Most varieties contain about 10g of protein per 1oz serving.
Greek Yogurt – A great high-protein dessert option. Most flavours contain 11-14g of protein per 100g.
Peanut Butter – Great for making protein bars or just eating off the spoon. Just two tablespoons contains 8g of protein.
Tofu – This is an excellent source of plant based protein and very versatile as well. Just one cup contains 18g of protein.
Tempeh – This is a great meat substitute.
Sources & references used in this article:
The Functional Properties of Plantain (Musa sp) Flour and Sensory Properties of Bread from Wheat – Plantain Flour as Influenced by Blanching Treatments by AE Uzoukwu, CN Ubbaonu, RO Enwereuzor… – Asian Journal of …, 2015 – python.zzx.us
Musa acuminata × balbisiana (AAB Group) ‘Horn Plantain’ by TK Lim – Edible Medicinal And Non Medicinal Plants, 2012 – Springer
Meal Plan by M Plan – 2009 – shestough.com
Plantain Jam for Use as Topping in Pancakes and Waffles, as Sandwich Spread, as Dip and for other Apllications in Various Bakery Products by FY Panol – US Patent App. 13/685,947, 2014 – Google Patents
6 Reasons Your Banana Addiction is Good for Your Health by HD Mepba, L Eboh, SU Nwaojigwa – African Journal of food, agriculture …, 2007 – ajol.info
Flour: a comprehensive guide by L Krebs-Holm – emedihealth.com
Provisions: The Roots of Caribbean Cooking–150 Vegetarian Recipes by C McFadden – 2018 – books.google.com
Acceptability and nutritional contribution of grain amaranth recipes in Uganda by M Rousseau, S Rousseau – 2018 – books.google.com