Healthy Apple Cinnamon Protein Pancakes

November 3, 2011 · 14 comments

Making a healthy breakfast is one of my favorite things to do. I post mostly breakfast recipes on here because I find they are prettier than most of the other meals I eat to photograph. I tend to be a grilled chicken or fish type girl with whatever veggies I buy on sale.  No real recipes or creativity. I make my lunch in dinner in minutes.

It’s no surprise that I’m obsessed with the protein pancake. I’ve seen many bloggers publish their own versions but the real credit goes out to the Tone It Up diet plan. Since discovering my love affair with the protein pancake, I’ve been trying to put my spin on it.  Each time, it comes out slightly different.  From pumpkin to cottage cheese to Greek yogurt (Julie from PBFingers makes one like this but mine was gross), I was always happy with the result but never wowed until now.

Last winter, I used to have oatmeal every morning with 2 hard-boiled egg whites or some protein powder mixed in. This morning I blended my two loves together and made a beautiful marriage.  I think roomie would agree these would taste better than most restaurant pancakes with real butter and maple syrup.

Apple Cinnamon Oatmeal Pancakes

  •  Makes: 2 servings
  • Prep Time: 30 minutes (or overnight)
  • Cooking Time: 6 minutes

Ingredients:

  • 1/4 cup of Rolled Oats
  • 1 small Apple (chopped finely)
  • 1/2 tbsp Chia Seeds
  • 1 tsp Cinnamon
  • 5 drops of liquid stevia like NuNaturals (you may also use a packet of stevia, sugar or other sweetener) *optional
  • 1.5 cups Water
  • 1/4 cup plus 2 tbsp Egg Whites (or 4 Egg Whites or 2 Eggs plus 1 Egg White)
  • 2 scoops Vanilla Whey Protein Powder
  • 1/8 tsp Baking Soda (I have made this recipe without these ingredients and it turns out fine)
  • 1/4 tsp Baking Powder (I have made this recipe without these ingredients and it turns out fine)

Directions:

I made my oatmeal using my rice cooker by combining the first 5 ingredients and stirring occasionally for about 2 hours.  I did this after dinner and unplugged it right before bed.  You can also boil the water, add in the oats, apple, chia, cinnamon and stevia and simmer for 20 -30 minutes or until water is absorbed.  This is too much water but the oats will expand and chia seed will soak it up too. 

This is why it’s fun to make the oatmeal the night before.  Add in the already cooked apple cinnamon oatmeal to a bowl combining with the egg whites, protein powder, baking soda and baking powder.  If you are only making one serving, use just 1/2 cup of the oatmeal 1 scoop of protein powder and only 3 tbsp of egg whites.  Blend with an immersion blender, blender or fork.  Spray a pre-heated pan on medium and add mixture.

Once the bottom is settled and easy to flip, turn and cook for another 2-3 minutes.  Serve with maple syrup, heated peanut butter, extra oatmeal, Greek yogurt or plain if you’re like me.  Below is a typical breakfast for me: Protein pancake with a 1/2 grapefruit, water and coffee! YUM!

{ 13 comments… read them below or add one }

1 amanda November 3, 2011 at 4:28 pm

Great recipe! Could you make this without the protein powder though? Last time I ate protein powder it made my stomach so upset I couldn’t eat the rest of the day.

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2 Sarah November 3, 2011 at 4:45 pm

Yes but I’d suggest adding a tablespoon of either whole wheat flour, garbanzo bean flour, oat flour, something dry!

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3 Shannon November 3, 2011 at 5:34 pm

Hi Sarah, in the recipe you say to add 1/2 cup of apple mixture with eggs whites etc… how much is left over or is that all it makes?
Thx :)

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4 Sarah November 3, 2011 at 5:39 pm

whoops! I didn’t realize I did that – it makes enough oatmeal for two servings but I only put the powder and egg whites for one serving! There is about 1 cup of the mixture. I only made the breakfast for myself, so I saved the other 1/2 cup for the next day.

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5 Sandra November 3, 2011 at 6:21 pm

Hola Sarah! Great, awesome recipe:) One question 4 ya, Do you have the nutritional information for your Fab pancake? If not its ok just wanted 2 know :) Thanks chica

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6 Sarah November 8, 2011 at 12:16 am

I meant to respond to this and totally forgot! I haven’t put it together yet, but I’m assuming it is comparable to my other protein pancakes. I will find it out now though and be right back :)

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7 Jen@FoodFamilyFitness November 4, 2011 at 2:48 pm

Wow is right!!! These look so good!!!! I’m the same way about lunch and dinner, it’s a protein, fruit and a vegetable…nothing too exciting :)

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8 Sandra November 8, 2011 at 12:02 am

Hi Sarah did u receive my message?

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9 Cass November 8, 2011 at 3:44 am

Do you follow a certain number of calories per day? I need to gain, but too much makes me sick, but too little means no gaining. I don’t even exercise anymore :(

What kind of powder do you use (and is it 20 g or 30 g?)

I never have breakfast appetite because I’ve been binging at night :( So nothing is appealing. BUT, if I just resort to smoothies, I tend to run low-cal with them (because I can’t tolerate too much fat or too much fruit, etc at one time…and after a binging night, carbs and grains seem gummy). Thoughts?

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10 Sarah November 8, 2011 at 4:31 pm

I do not follow a number of calories but ideally I hope I’m between 1500-2000. I try to eat clean foods that my body recognizes so I know when I’m full and can stop eating. It’s the junk that aids in binging. Also, not eating enough during the day leads to binging. I would definitely try eating balanced meals during the day so that you are eating enough. If you try and eat only 1000 calories during the day, of course you are going to staring and binge at night. I like whey protein that has less than 3 g of sugar or less – between 16-24 g of protein per servings and less than 120 calories. I like designers whey and also the regular generic brand at whole foods.

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11 Abby February 9, 2012 at 7:50 pm

1/4 c. oats seems like not quite enough.. is that a typo or is that really the correct amount for 2 people… sounds delicious though I can not wait to try these

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12 Sarah February 9, 2012 at 7:55 pm

No, it’s right – they are cooked oats! If you use too many the pancakes will fall apart and will not flip.

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13 Nancy March 28, 2013 at 2:19 am

I tweaked it here and there, but it was delicious! I was being careless and at first thought it said applesauce, so after I’d already started making it I discovered I had no apples but did have applesauce so I swapped in 2/3 a cup of applesauce. Not a bad guess! I also didn’t have chia seeds, so I used flax seeds, not exactly sure how comparable they are, but I figured it was the closest thing I had on hand! But anyway, turned out delicious… thanks for sharing this!

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