Thursday, July 19, 2012

Protein Pancakes

When you omit flour and sugar from your diet you may find that breakfast no longer has the appeal that it use to. Gone are the days of muffins, pastries, pancakes, waffles, or cereal.  While this all sounds devastating and may leave you wondering why anyone would ever give up those beautiful breakfast entrees, there is still hope. For me, breakfast is usually a couple of eggs and a piece of fruit. Or if time permits, I will make myself a big green smoothie. Throw in a banana with some almond butter and you have a go-to meals for breakfast each morning. I make it a point to NEVER miss breakfast. No matter how late I am running in the morning, breakfast gets made or at least assembled. I have found that skipping breakfast sets me up for a long day of always being hungry and snacking mindlessly. If I can start the day with a full tummy, I am more productive and have more energy to get me through the day.

Now I will be the first to tell you that my favorite breakfast foods use to be a fluffy crossiant or big bowl of cold cereal or a nice slice of homemade bread with butter. (I won't lie, I still indulge in these treats on the during the occasional weekend breakfast) But if you think about the goes into making those popular breakfast items, you realize you are essentially starting your day by throwing cups of flour, sugar, and butter into your body. Not the ideal way to start the day.

Every Tuesday at work they are gracious enough to bring in fresh bagels and pastries. You can find the whole office squeezed into the break room slicing their bagels and slathering them with heaps of flavored cream cheese. I will admit to having one on occasion. I mean the first thing you learn in college is to never pass up free food! That seems to be a habit that no one can break! And the interesting thing is I find myself eating it very quickly, as if my body won't notice that I am eating this carb-filled contraption if I eat as fast as I can.  Silly! It doesn't take long for the emotional and physical regret to come on. I immediately want to take a nap, I start to think about how long it is until lunch time and I start to rationlize how acceptable it would be for me to just get one more bagel with maybe less cream cheese this time. And the visious cycle begins.

So to beat the breakfast monotony and ensure I never set succumb to the bagel demons, I am trying to diversify my breakfast foods and find things that are quick and easy to make in the morning but also leave me feeling full until lunch time!

One thing I have recently found to be extra yummy is protein pancakes! These pancakes don't require any sugar or flour, but actually only require 4 items.
  • 1 tablespoon of coconut oil
  • 1 banana
  • 1 egg
  • 1 tablespoon of almond butter
Mix the banana (this works better with ripe bananas), egg and almond butter together until they are well combined and form a smooth batter.  This is easily done in a food processor.

Heat the coconut oil in skillet on medium-low heat. And pour a 1/3 of the batter in. ( I can usually get three small pancakes out of this recipe).
The trick here is to cook on low for about 3 minutes on each side. They will burn easily if the heat is too high.

They are not the prettiest pancake in the world, but they are really yummy. I slathered mine with some sunbutter and sprinkled some chia seeds for  added crunch. Served with some sweet cherries and you have the perfect protein filled breakfast!

Here are some other protein pancake receipes that I am eager to add to my menu:
OMG. Pancakes! from Carrots n Cake
Blueberry Flax Protein Pancakes from Eat Spin Run Repeat
Basic Protein Pancake Recipe from Busy But Healthy
The Perfect Protein Pancake from The Fitnesssista

Give it a try! You will find that you are sufficiently full from a quick breakfast and will be jumping off the walls while your colleagues battle the mid-morning fatigue.

Here are some breakfast facts that I found interesting:
  • people who skip breakfast tend to crave more carbohydrates later in the day
  • people who skip breakfast weigh more and have more unhealthy habits
  • people who eat breakfast everyday are 34% less likely to develop type 2 diabetes than people who skip breakfast
  • people who eat egg proteins for breakfast are more likely to feel full during the day
  • people who skip breakfast also tended to have higher cholesterol, elevated insulin levels, and larger waist circumferences


  1. Mariza these sound amazing I can't wait to try them, thanks for posting this and for all your other amazing posts :)

    1. yes, please try them! Great for kids too!

  2. Hey, I might actually be able to make those! That sounds easy enough. Thanks sisterhead!