Food & Recipes, Food for Us All

Coconut-Oat Protein Pancakes

Most mornings I try to get up before everyone else and get in an hour of exercise.  By the time my husband and daughter wake up I’m fully awake – and fully hungry.  Some mornings yogurt and fruit, or a bowl of oats, won’t cut it.  I need protein and carbs if I’m not going to crash before noon.  And once a week it’s Friday and nice to indulge in the idea that it’s almost the weekend and we’re just one day away from sleeping in and having a lazy long Turkish breakfast. Hence protein pancakes. This version adds one yolk, coconut flour and oats to the standard protein pancake recipe of egg whites + protein powder + banana, making for a more substantial (and less spongey) pancake.  If you’re cooking for young children, or just live in a country where you don’t have protein powder, use 1/3 cup of coconut flour and no protein powder.  If you don’t have coconut flour, grind oats to make oat flour, add 1 tsp ground flax or chia seeds, and skip the vinegar.   Coconut flour is very dense; the egg whites help ‘lighten’ it, while the one yolk is needed to bind everything together. Do not use whey protein powder.  This will give your pancakes the consistency of a soft silicone sponge.

coconut pancakes with molassesThe recipe below makes enough pancakes for two adults and one child (or one very hungry man). You can also make several batches at once, freeze the extra pancakes, and later thaw them out (for about 30 minutes) and pop them in the toaster to get hot, crusty fresh-tasting pancakes. Or, you could copy my childhood habits and eat them frozen for a summertime afternoon snack…

​Ingredients

For the pan:

  • 1Tbs coconut oil (or butter, or a lightly scented oil)

 

For the pancakes:
  • 2 Tbs coconut flour
  • 1 Tbs oats
  • 1 very ripe banana
  • 2 eggs + 1 egg white
  • 1/4 c milk
  • 3/4 scoop non-whey based protein powder
  • Pinch baking powder
  • 1/4 tsp white vinegar
  • 1 tsp honey or 1 packet stevia
For the topping:
  • Yogurt
  • Coconut flakes
  • Fresh fruit (gooseberries, blackberries, blueberries, peaches, nectarine, mango, guava, strawberries…)
  • Molasses

 

Directions

  1. Heat the coconut oil in a wide frying pan or griddle over medium-low heat
  2. Mash the banana with a fork
  3. Add the coconut flour, protein powder and oats and mash well with the banana, until this forms a paste
  4. Sprinkle the baking powder over the paste
  5. Mix in the honey and vinegar
  6. Add in the eggs and whisk into the mixture.
  7. Add milk, 1 Tbs at a time, until you can easily pass a fork through the mixture but it is not yet runny.
  8. If your mixture looks too “pasty” add in 1 tsp oats and 1 egg yolk.
  9. Spoon onto your griddle.
  10. Cook on low heat until the batter starts to bubble.  Flip and cook another 2 minutes.
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