How does a good morning begin for you? From a cup of coffee, the smile of children or a loved one nearby? Or maybe a good morning is what starts at lunch? Everyone has their own, but probably there is no person on earth who will refuse a delicious breakfast. Some people like oatmeal, some like scrambled eggs, coffee or tea......and I love pancakes.....thin, thick, with or without holes. Pancakes, pancakes, cheesecakes, waffles - it's all Mine!!! Along with them are Pancakes.

There are not many pancake recipes. They are all similar to each other. The ingredient that makes pancakes fluffy is baking soda or baking powder. And this turned out to be my complete disappointment. These fluffy, soft pancakes actually turned out to have rubber soles. But I did not despair, and began searching for a good recipe. So, in order to achieve an airy dough, to get a delicate vanilla “cloud” that melts in your mouth, we need to do one thing - replace the baking powder with whipped egg whites. Then the dough will rise due to air bubbles from the proteins, and not from acid and soda. I assure you, you will spend 5 minutes more time - but you will get what you wanted!

• Ingredients:
• 3 eggs (separate yolks from whites)
• sugar 2 tbsp or honey 1 tbsp
• salt on the tip of a knife
• milk 1 glass
• flour 1 cup
• vegetable oil 1 tbsp
• vanilla extract 0.5 tsp

1. Separate the yolks from the whites.

2. Grind the yolks with sugar until light (several minutes). Pour in milk. Stir and add sifted flour.

3. Egg whites + salt = beat to soft peaks.

4. Carefully fold the whites into the yolk mixture using circular movements.

5. At the very end, add 1 tbsp vegetable oil and mix carefully. The dough will turn out like liquid sour cream. If the dough is too thick and does not spread well in the pan, add a little milk and mix gently.

6. Heat the frying pan a little, spray oil on it, and wipe with a napkin to form a thin layer. Subsequently, there will be no need to grease the pan.

7. Pour some dough into the pan. While turning, let the dough spread into an even layer. As soon as you see air bubbles, feel free to turn it over to the other side. The most convenient way to do this is with a silicone spatula.

8. Ready-made pancakes can be greased with melted butter on top, or immediately stacked.

9. Such pancakes can be supplemented with various fruits, nuts, honey, chocolate sauce, maple syrup... whatever))) Bon appetit! Pamper yourself and your loved ones!

Protein pancakes are a prime example of how healthy eating can be delicious.

Now more and more people are trying to adhere to the principles of a healthy lifestyle, which include exercise and proper nutrition. Many people think that healthy food is tasteless and uninteresting. In fact, this is not true. Even desserts and baked goods can be healthy and tasty. Protein is the most popular sports supplement in the world. Protein is a source of amino acids, which are necessary for muscle growth. A protein shake can be protein-based and have a neutral taste. It is used to prepare protein pancakes without flour with fruit, berries or any other additives. The result is delicate baked goods with a harmonious taste. Chocolate protein is also used to make pancakes. Instead of flour, oatmeal is used, which is ground to flour using a coffee grinder. However, it is not recommended to use the instant product. You can also use bran. Knead the dough with water, milk or fermented milk products. For variety, fruit or vegetable puree and cottage cheese are added to it. Its consistency should be slightly thicker than that of pancakes.

Pancakes are fried in a well-heated frying pan, greasing its surface with oil or leaving it dry. Protein powder is combined with the rest of the ingredients according to the recipe and everything is mixed until smooth. Place two tablespoons of the mixture in the center of the pan and bake over moderate heat until the top is set. Carefully turn over with a spatula and cook until done. For convenience, you can pour the dough into a plastic bottle and pour the required amount from it into the frying pan.

In contact with

Ingredients

Servings: – +

• chicken egg 2 pcs
• oat groats 52 g
• low-calorie cottage cheese79 g
• vanilla essence5 ml
• protein 20 gr

Calories: 186.73 kcal

Proteins: 17 g

Fats: 7.26 g

Carbohydrates: 11.55 g

45 min. Video recipe Print

Oatmeal is poured into a coffee grinder. Beat until it becomes flour.

Pour into the container of a food processor. The eggs are broken. The whites are separated from the yolks. The first ones are sent to a container with the remaining ingredients. Low-calorie cottage cheese is also added here. Pour in vanilla essence. Add protein. The combine container is closed with a lid and mixed until a homogeneous mixture is obtained.

Place the frying pan on the burner, turn on moderate heat and heat it well. The bottom is covered with a thin layer of butter or sunflower oil. The dough is stirred well. Using a spoon, pour 2-3 circles into the pan. Bake until golden brown. Carefully turn the pancakes over with a spatula and brown them on the back side. Bake until the dough is finished.

Protein pancakes are served topped with fruit syrup, sour cream, natural yogurt or sprinkled with powdered sugar. The dish is dietary, so no sugar is added to the dough. But if desired, you can add honey or sweetener. As an addition, sauce is prepared from fruits or berries. To do this, they are simmered in butter and sugar until they are covered with soft caramel. Pancakes will be fluffy if you first beat the egg whites into a thick foam and only then add them to the dough.

It is unlikely that anyone has not seen American pancakes called pancakes in traditional Western films. Usually movie characters have breakfast, pouring maple syrup or honey over the dessert. What are they? In appearance, pancakes look like a hybrid of large fluffy pancakes and regular pancakes.

In America, such pancakes are considered a quick and very filling breakfast. Preparing dessert will not be difficult.

In order to prepare 10-12 pancakes, you will need:

• 200 ml milk or cream.
• 3 chicken eggs.
• 2 tbsp. Sahara.
• 150 g flour.
• 2 tbsp. butter or vegetable oil.
• 2 tsp baking powder.
• Vanillin.
• Salt.

Take a separate bowl into which the yolks separated from the whites are placed. A pinch of salt is added to them and whisked thoroughly with a whisk or mixer. Then pour in milk, flour and baking powder and mix it all thoroughly until smooth. Separately, beat the egg whites and sugar until white foam appears, after which they are very carefully added to the dough with a spoon or whisk.

Oil is poured into the resulting mixture and mixed, after which it is immediately poured into a preheated frying pan. No oil is added for frying. As soon as bubbles appear, the pancake is turned over to the other side. Once the pancakes are sufficiently browned, the dessert is ready.

Recipe for cooking with sour milk

Making American pancakes with sour milk or kefir is very simple.

For 4 servings of dessert you will need:

• 150 g flour.
• 2 tsp baking powder.
• 2 tbsp. Sahara.
• ½ tsp. soda
• 1 chicken egg.
• 250 ml sour milk or 1% kefir.
• A pinch of salt.
• 2 tbsp. oils

Take one bowl where flour, baking powder, sugar, salt and soda are mixed and another where milk, egg and butter are mixed. Then both parts are combined, but not completely and there should be lumps in the mixture.

Then you will need a thick-bottomed frying pan heated over medium heat, greased with a thin layer of oil. The batter is poured in and both sides of the pancakes are fried until bubbles appear, about 2 minutes.

Fluffy pancakes

Traditional recipe for American fluffy pancakes.

What you will need:

• 100 ml milk.
• 1 chicken egg.
• 120 g flour.
• 5 tsp Sahara.
• 1 tsp vanilla sugar.
• 1 tsp baking powder.

The eggs are beaten, after which milk and both types of sugar are added. All this is whipped again until smooth. Add flour and baking powder. The mixture is stirred, then poured into a frying pan without oil and fried over low heat. If the dough burns and sticks, you can add a little vegetable oil to it.

Fry both sides of the pancakes for 1 minute until bubbly.

American pancakes with kefir and milk

What you will need:

• 300 g flour.
• 4 chicken eggs.
• 250 ml milk or low-fat kefir.
• 1 tsp salt.
• 3 tbsp. Sahara.
• 1 tsp cinnamon.
• 2 tsp baking powder.

Eggs are divided into yolks and whites. The yolk is poured into a separate bowl, and the white is put into the refrigerator for a while. Add cinnamon and sugar to the first part, beat everything evenly with a whisk or mixer. Then milk is poured there and mixed again.

Sifted flour mixed with baking powder is added to the resulting mixture and the whole thing is whipped until smooth without the formation of lumps. The consistency of the dough should be similar to sour cream.

Proteins are taken out of the refrigerator. Salt is added to them and slowly whipped, gradually picking up speed. The foam must be stable. To check this, just turn the bowl over - if not a drop has spilled, then everything is done as it should.

The finished protein mass is carefully transferred into the dough. Mixes with smooth movements. The mixture should be light and airy, reminiscent of meringue. Then it is poured into a preheated frying pan or pancake maker and baked on both sides until golden brown without using oil for 1 minute.

Chocolate pancakes

Chocolate American pancakes are a delicious delicacy that can be served on a holiday table as a dessert or simply cooked for breakfast.

What you need to prepare 10 servings:

• 150 g flour.
• 250 ml milk.
• 1 chicken egg.
• 3 tbsp. vegetable oil.
• 4 tbsp. cocoa powder.
• ½ tsp. soda slaked with vinegar.

Beat the eggs together with sugar and salt until foam forms. Then milk is added there, mixed and the pre-sifted flour is gradually poured in. The mixture is stirred all the time and care must be taken to ensure that no lumps form. Cocoa powder, butter, slaked soda are added, after which the dough is infused for 5-10 minutes. The frying pan should be heating up at this time.

Fry chocolate pancakes over moderate heat without adding oil, each side for 1 minute. Bon appetit!

Recipe from Jamie Oliver

What you will need:

• 100 g flour.
• 3 chicken eggs.
• 150 ml milk.
• 30 g starch.
• 1.5 tsp. baking powder.
• A pinch of salt.

Mix flour, baking powder, starch and milk with a whisk. In a separate bowl, beat the whites into an airy foam. Both mixtures are mixed very carefully and baked in a frying pan over medium heat.

For the first three pancakes, it is better to grease the pan with oil. Use approximately 1-2 tablespoons of dough for each serving.

What to serve pancakes with: cream, sauce, syrup

Butter cream

American pancakes are not eaten just like that. They are usually served with something. The most common additive is buttercream. Its preparation does not require much effort.

What you will need:

• 250 ml fresh cream 35% fat.
• 100 g powdered sugar.

Whip the cream with a mixer or blender and gradually add 1 tablespoon of powdered sugar. When it is all covered in cream, reduce the blender speed and beat until all the peaks are of the same shape.

Custard

Another great addition to pancakes can be a special custard.

What you will need for it:

• 1 glass of milk.
• 50 g butter.
• 1 chicken egg.
• 2 tbsp. flour.
• 4 tbsp. Sahara.
• 1 g vanillin.

Drive eggs into a saucepan and beat together with sugar until white foam forms. At the same time, the milk is brought to a boil, but not boiled, and then poured into the egg mixture in a thin stream. Before this, it must cool to 80 degrees.

All this is placed on the stove over low heat. After boiling, add flour to the mixture and cook for 5 minutes until it thickens. Afterwards the stove is turned off and a piece of butter is put in. When it melts, the cream is mixed until smooth. After cooling, the dessert is completely ready to eat with pancakes.

Wine and berry sauce

What you will need:

• 400 g berries (any kind).
• 3 tbsp. red wine.
• 5 or more tbsp. Sahara.
• 50 ml water.

Using a blender or mixer, the berries are ground together with sugar and poured into a metal container that is placed on the stove. Water is added to the mixture. After boiling, reduce the heat and continue cooking until the sauce thickens. Then it is removed from the stove, wine is poured into it and mixed. Once cooled, you can serve with pancakes.

These are the most famous supplements. In addition to them, pancakes can be eaten with maple syrup, jam, preserves and fruit or chocolate sauce.

Protein is the best-selling sports supplement in the world. And this is not surprising, because in order to grow muscle mass (and, in fact, this is what sports are often done for) you need amino acids, the source of which is protein.

I don’t play sports seriously, but I try to maintain a normal percentage of muscle mass. Since I have been following a low-calorie diet for almost two months now, I am not getting the required amount of protein in my diet, so taking an additional source of protein is quite justified in my case.

For every kilogram of weight, a minimum of 1 gram of protein is required, but this is the bare minimum; ideally, this figure should tend to two grams, but for those involved in sports, this figure should be increased to three. For my weight, I set the norm at 1200-1400 kcal per day, of which protein accounts for more than a third. I get most of this amount (which is about 500 kcal, i.e. 125 grams of pure protein) from chicken, fish, low-fat dairy products, and egg whites. But it’s clear that all 125 grams (I chose the optimal amount of protein for my weight - 2 grams for every kg of weight) cannot be consumed during the day - it simply does not have time to be absorbed.

This is where quickly digestible protein comes to the rescue, which is absorbed into the gastrointestinal tract literally in a matter of minutes. For three weeks now I have been taking Canadian-Ukrainian protein Saputo Whey 85% Protein Concentrate + Isolate, which will be discussed in this review.

• Place of purchase: online store
• Price: 339 UAH ($12.62)
• Volume: 900 grams
• Manufacturer: raw materials - Canada, packaging - Ukraine

I am not familiar with the Saputo company; I had never heard of it before purchasing the protein. According to information in IM, the raw materials are manufactured in Canada and packaged in Ukraine (Kharkov). This is done to reduce the cost of the final product.

Saputo protein packaging: 0.9 and 2 kg. There are 4 varieties of protein in the line: Whey 80% Protein (lilac packaging), Whey Concentrate + Isolate 85% (my version, blue packaging), Complex 76% (whey and egg whites + casein, orange packaging) and casein 72% (blue package).

For the first time I chose a smaller volume. The package is shiny gray with blue accents. There is no information about the product on the package; I got all the information from the website.

Protein: 85 g / Carbohydrates: 4 g / Fat: 1 g

One serving (30 g) contains: 25.5 grams of protein, 1.2 grams of carbohydrates and 0.3 grams of fat.

Compound:

whey protein isolate, whey protein concentrate, aminogen, flavor, vitamins and minerals

Information from the manufacturer:

Protein Whey 85% Protein Concentrate + Isolate from Saputo is a whey protein TM Saputo (Canada). This protein is made from Canadian raw materials by order of the IronMan company and has proven itself in the sports nutrition market. Thanks to the addition of Aminogena, it has excellent digestibility.
Due to its high degree of digestibility, Whey 85% Protein Concentrate + Isolate has many beneficial properties for the body. It increases antioxidant activity and improves the immune system, which is important for athletes whose immunity often suffers from stress and overload. This protein is based on high quality protein derived from whey. This protein helps maintain and build muscle mass, and also improves the overall physical condition of the body. Thanks to its highly purified protein, Whey 85% Protein Concentrate + Isolate contains a high level of protein, with a minimum amount of fat and carbohydrates.
Protein from Saputo is presented in excellent and bright tastes and is guaranteed to have a high percentage of protein and, importantly, it can be consumed by people suffering from lactose intolerance.

Saputo provided several protein flavors to choose from, including vanilla, strawberry, banana, chocolate, chocolate coconut, cookie, cappuccino or coffee. I chose the chocolate flavor for myself and was right - it turned out to be very tasty, moderately sweet, not chemically, similar to chocolate ice cream. Thanks to its natural taste, I have adapted this protein as the main ingredient for making low-calorie desserts: panna cotta, pancakes and muffins.

The protein powder is dark beige in color and has a pleasant, unsaturated chocolate aroma. Easily diluted in water and milk without forming lumps. I use a shaker for dilution. Does not foam when shaken.

It is well tolerated, did not cause any side effects, no gas formation in the intestines, the only thing that can happen is belching immediately after taking the protein, especially if you eat some fruit after it.

I make protein shakes 1-2 times a day and eat something based on it throughout the day (recipes below). About 50 grams of my daily requirement for pure protein comes from protein powder. For one dose, I take not 30 grams of powder, but 25, and 150 ml of water. I don’t mix it with milk, I don’t need the extra calories.

Sometimes I drink a protein shake before breakfast if it contains a small amount of protein (for example, oatmeal).

The mistake of those who believe that you need to drink protein only on training days. No and no again. Protein should be consumed daily, only with the caveat that if you consume your quota from ordinary foods, then you do not need protein, but on a low-calorie diet you cannot do without it. Since my calorie intake does not exceed 1400 kcal, on some days I can even get by with 1000, it is difficult to fit in the daily protein requirement without exceeding the calorie intake.

1. Protein pancakes or in our opinion “pancakes”

It was pure improvisation. The pancakes turned out by themselves, although muffins were planned)) I kneaded the dough too thin, the muffins definitely wouldn’t come out, so I decided to fry them in a clean frying pan without adding oil.

So, for 10 pancakes, I take the whites of two eggs (I don’t throw away the yolks, but make normal pancakes for my husband), beat them with a pinch of salt. Separately, I weigh and grind 20 grams of oatmeal in a coffee grinder. I add a couple of tablespoons of protein and a little kefir until it reaches a creamy consistency. I fry in a dry frying pan. The amount of egg whites can be safely varied; if you add more of them, then kefir does not need to be added.

On the picture calorie-free Walden Farms caramel syrup ↥

2. Protein panna cotta

I’ve loved this recipe for a long time; I’ve been making this panna cotta since I first bought protein (which, by the way, has been since 2012).

I take 3 scoops of protein and dilute them in a glass of milk. Separately, I boil a glass of water, dilute gelatin in it and combine these two fractions. Sprinkle coconut flakes on top. This dessert can be consumed in any quantity, even at night.

3. Protein muffins

This recipe is absurdly simple: beat a couple of eggs with 4 tablespoons of protein, bake in silicone molds (I warn you right away that they don’t come out well, so I always add paper molds). Such muffins are only tasty when they are fresh and warm, but if they sit for at least half a day, they become very dry and hard as a brick.

4. Casserole (cheesecakes)

I slightly modified the above recipe by adding cottage cheese for juiciness. Such mini-casseroles do not lose their juiciness even after two days and do not turn into cobblestones. The proportions are random, I take 0.2% granular cottage cheese, but pasty cottage cheese is also possible, only the amount of protein needs to be increased.

Such desserts are very helpful during a snack or sudden gluttony. That's why I always have such treats just in case. I make pancakes for breakfast, and I make muffins when I have the urge to grab something sweet. On a low-calorie diet, this is truly a lifesaver.

Regarding muscle mass: I haven’t built up any new muscle mass, because I’m currently doing fitness, and to grow muscle mass, you need to exercise with heavy weights, but, most importantly, I haven’t lost what I have, since a large percentage of muscle is lost on a low-calorie diet.

In general, the protein is normal, the composition, according to the online store, is good, especially to close the protein window. The isolate is quickly absorbed into the gastrointestinal tract, i.e. Immediately after training, in the most important half hour, all the protein taken will go to the needs of the muscles. The taste of the protein is also quite good.

The main advantage of this protein is that it contains no lactose (in general, isolates do not contain lactose in principle). This will be a plus for those whose stomachs cannot digest milk.

I will list the disadvantages of Saputo Whey 85% Protein Concentrate + Isolate. There are no markings on the packaging, nothing at all that would characterize the product. No composition, no analysis of components, no calorie content, no information about the manufacturer. I don’t know if this is a complete protein, if all the amino acids are in the composition, what kind of heat treatment the raw materials went through (the protein must be produced at a low temperature, otherwise the amino acid composition will be incomplete and will be poorly absorbed). For this I deduct one point. Also, the disadvantage is that this protein is not at all filling, it weakly interrupts the feeling of hunger, but for this I have no right to reduce the rating, because casein gives satiety, but not isolate. Also, carbohydrate supplements and a small percentage of fat can provide satiety, and these components are absent here.

Saputo Whey 85% Protein Concentrate + Isolate deserves a rating of 4.

Large detailed review of Polish-made protein

DMy other reviews on the topic of weight loss:

It's time to have a great breakfast with our protein pancake recipes! Achieve your fitness goals - and eat a delicious breakfast - with this epic collection!

Welcome, welcome. You are wondering how to solve the problem of having a tasty and healthy breakfast at the same time - and we provide the answer. Healthy protein pancakes. You may not believe it. Healthy - pancakes? These two words do not appear in the same sentence, let alone in the same recipe.

Thank God times have changed. Gone are the dark days when pancakes for breakfast meant a heavy dose of carbohydrates, expressed in the form of 7 layers of bread. Now the waterfall of pancake syrup (no sugar!) falling onto the mountains of protein pancakes means only that you are helping your muscles grow.

We offer exactly 20 protein pancake recipes to satisfy the tastes of absolutely everyone. Blueberry pancakes, pumpkin pancakes, chocolate pancakes, peanut butter pancakes, and even just plain pancakes are all here and will have you dancing after every bite.

1. EASY PROTEIN PANCAKES

Ingredients:

• 1/4 cup oatmeal
• 1/4 cup cottage cheese
• 1/2 stingy protein
• 1/2 cup egg whites

Preparation:

1. Mix all ingredients in a dough pan. Pour into a hot frying pan.
2. Turn over when edges begin to brown.
3. Serve with peanut butter and top with almonds.

The nutritional value:

For 1 serving: 269 kcal, fats - 3 g, carbohydrates - 23 g, proteins - 35 g.

2. TWO-INGREDIENT PANCAKES

Ingredients:

• 1 egg
• 2 egg whites
• some banana slices

Preparation:

1. Break the banana, crack the eggs into it and mix until the mixture is smooth.
2. Heat a greased frying pan to medium heat and pour out the batter to about 6cm wide.
3. Carefully flip the pancake after 25 seconds or when it turns brown. This recipe will make about 3-4 pancakes.

The nutritional value:

For 1 serving: 215 kcal, fats - 5 g, carbohydrates - 30 g, proteins - 18 g.

3. RECIPE FROM @FITMENCOOK: OAT PANCAKES WITH BANANA AND BLUEBERRY

Ingredients:

• 1 scoop of protein
• 3 egg whites
• 1/2 cup oatmeal
• half a medium banana
• 1/2 cup blueberries
• 2 teaspoons baking powder

Preparation:

1. Place oat grains in a blender and make flour from them.
2. Add eggs, banana, protein and baking powder and use the blender again to mix everything.
3. Add blueberries to the mixture and beat with a fork.
4. Place the frying pan over medium heat and measure out approximately 2 tbsp. l. dough for 1 pancake.
5. While the pancakes are frying, cover them with a lid. Cook them for 45 seconds to 1 minute on one side and 30 to 45 seconds after flipping.

The nutritional value:

For 1 serving: 544 kcal, fats - 11 g, carbohydrates - 64 g, proteins - 47 g.

4. PROTEIN PANCAKES WITH ALMOND BUTTER

Ingredients:

• 1 scoop of vanilla ice cream flavored protein
• 3 egg whites
• 1/4 cup water
• 1 tbsp. l. almond oil
• 1 tsp. sweetener
• 2 tbsp. l. maple syrup without sugar

Preparation:

1. Mix all ingredients in a large bowl. If necessary, add a little more water.
2. Cook over medium heat.
3. Place on a plate and top with almond butter.
4. Sprinkle with sweetener and drizzle with maple syrup.
5. If you like, add some chopped strawberries or bananas.

The nutritional value:

For 1 serving: 145 kcal, fats - 1.3 g, carbohydrates - 3.6 g, proteins - 34.8 g.

5. PROTEIN PANCAKES, PROTEIN POW RECIPE

Ingredients:

• 1/4 cup oatmeal
• 1/2 cup liquid egg whites
• 1/8 cup vanilla protein
• 1/4 cup coconut flakes
• 1/4 cup almond milk
• 1/2 tsp. soda

Preparation:

1. Mix all ingredients.
2. Spray the pan with oil.
3. Bring the heat to medium.
4. When the pan is hot, pour in the dough. Then reduce the heat so that the pancakes do not burn.
5. Turn over when bubbles begin to appear on the surface. Then flip it over again and boom! - ready!

The nutritional value:

For 1 serving: 564 kcal, fats - 21 g, carbohydrates - 39 g, proteins - 57 g.

6. BANANA PANCAKES

Ingredients:

• 1/4 cup coconut flakes
• 1-2 scoops of vanilla ice cream flavored protein
• 6 eggs, 2 egg whites
• 1 tbsp. l. coconut oil
• 1 banana
• cinnamon, to taste
• sugar-free maple syrup, to taste

Preparation:

1. Preheat skillet to 300 degrees.
2. In a large bowl, whisk together eggs, 1/4 cup coconut flakes, half a broken banana, and some liquid sweetener.
3. Warm some coconut oil in the microwave and add to this mixture.
4. Add cinnamon.
5. Pour into the pan and cook for a few minutes on each side.
6. Once all the pancakes are cooked, cut up the rest of the banana, add and top with sugar-free maple syrup.

The nutritional value:

For 1 serving: 127 kcal, fats - 6.5 g, carbohydrates - 5.5 g, proteins - 11.7 g.

7. PROTEIN PANCAKES WITH BERRIES AND CREAM

Ingredients:

• 3/4 scoop of protein strawberry milkshake flavor
• 1/4 cup blueberries
• 1/3 cup oatmeal
• 1 tbsp. l. almond milk
• 4 egg whites

Preparation:

1. Spray the pan with oil, then place over medium heat.
2. Pour out the dough. As soon as bubbles appear on the surface, turn over.
3. When each side is golden brown, the pancakes are ready. Enjoy!

The nutritional value:

For 1 serving: 280 kcal, fats - 3 g, carbohydrates - 27 g, proteins - 37 g.

8. BLUEBERRY PANCAKES

Ingredients:

• 6 egg whites
• 1/2 cup oatmeal
• 1 tsp. baking powder
• 1/2 cup almond milk
• 1 pinch of salt
• 2 pinches of sweetener powder
• 1/4 cup blueberries
• 1/2 cup applesauce
• 1 pinch cinnamon

Preparation:

1. Place the egg whites, oats, baking powder, almond milk, salt and sweetener in a blender.
2. Mix for 30 seconds on medium speed.
3. Spray the pan with oil, pour in the batter and add half the blueberries.
4. Prepare as you would regular pancakes.
5. Add applesauce and cinnamon for garnish.

The nutritional value:

For 1 serving: 334 kcal, fats - 4 g, carbohydrates - 48 g, proteins - 30 g.

9. CHOCOLATE PEANUTS BUTTER PANCAKES

Ingredients:

• 1/2 scoop of peanut butter flavored protein
• 1 cup liquid egg whites
• 2 tbsp. l. coconut flakes
• 1 tbsp. l. peanut butter

Preparation:

1. Mix all ingredients in a bowl until you get a thick dough.
2. Pour the batter into the pan and cook as you would regular pancakes.
3. Top with peanut butter or sugar-free maple syrup.

The nutritional value:

For 1 serving: 342 kcal, fats - 17 g, carbohydrates - 25 g, proteins - 47 g.

10. Cinnamon-Pumpkin Protein Pancakes

Ingredients:

• 1 scoop of cinnamon flavored protein
• 1/3 cup of good old rolled oats
• 1/4 cup pumpkin
• 1/2 cup egg whites
• 1/2 tsp. cinnamon

Preparation:

1. Mix all ingredients in a bowl.
2. Spray the pan with oil, then place over medium heat.
3. Pour out the dough. As soon as bubbles begin to appear on the surface, turn over.
4. When each side is brown, the pancakes are ready. Enjoy.
5. You can also top the pancakes with sugar-free maple syrup.

Do you want something sweet? Add fruit of your choice! A banana works well - or a tablespoon of almond butter on top. With or without topping, these pancakes are always delicious!

The nutritional value:

For 1 serving: 369 kcal, fats - 4 g, carbohydrates - 40 g, proteins - 43 g.

11. FIGHTING PANCAKES

Ingredients:

• 2 scoops vanilla protein
• 1/4 cup coconut milk
• 1 tsp cinnamon
• 1 cup oatmeal
• 1 tsp. baking powder
• 2 egg whites

Preparation:

1. Combine all ingredients and stir until you have the right consistency for pancakes.
2. Heat a frying pan over medium heat and spray with oil.
3. Pour the mixture into the pan and cook on both sides until cooked through. Check with a toothpick.

The nutritional value:

For 1 serving: 238 kcal, fats - 4 g, carbohydrates - 19 g, proteins - 32 g.

12. PANCAKES WITH LEMON AND BLUEBERRY

Ingredients:

• 1/3 cup oat bran
• 1/2 cup blueberries
• 5 egg whites
• 1/2 tsp. baking powder
• 1 tbsp. l. lemon juice
• 2 tsp. lemon zest
• sugar free maple syrup
• Greek yogurt for garnish

Preparation:

1. Combine all ingredients in a large bowl. Mix and beat.
2. Cook in a frying pan, previously sprayed with oil, over medium heat until bubbles appear on the surface. Then turn over and fry until dark brown.
3. Serve with maple syrup.

The nutritional value:

13. KEFIR PANCAKES

Ingredients:

• 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

Preparation:

1. 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.
2. 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.
3. Microwave the peanut butter for 20-30 seconds to soften, then spread it over the pancakes. Decorate the pancakes with fresh berries.

The nutritional value:

For 1 serving (2-3 pancakes): 584 kcal, fats - 15 g, carbohydrates - 81 g, proteins - 28 g.

14. MILK PANCAKES FOR BREAKFAST

Ingredients:

• 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

Preparation:

1. Mix all ingredients in a bowl.
2. Microwave for 1-2 minutes or until the liquid is absorbed into the flakes.
3. Top with peanut or almond butter and drizzle with sugar-free maple syrup.

The nutritional value:

For 1 serving: 295 kcal, fats - 15 g, carbohydrates - 32 g, proteins - 31 g.

15. OAT PANCAKES

Ingredients:

• 1 cup oatmeal
• 1 scoop of protein
• 3 egg whites
• 1/4 cup water
• 1 1/2 tsp. cinnamon
• 2 tsp. sweetener
• 1 1/2 tsp. baking powder

Preparation:

1. Place all ingredients in a blender and blend for 30 seconds.
2. Pour into a hot frying pan and fry like regular pancakes.
3. You can add some frozen fruit immediately after blending.

The nutritional value:

For 1 serving: 465 kcal, fats - 8 g, carbohydrates - 57 g, proteins - 45 g.

16. PUMPKIN SPICE PANCAKES (JAMIE EASON RECIPE)

Ingredients:

• 1.5 cups oat flour
• 2 tbsp. l. sweetener
• 1 tbsp. l. baking powder
• 0.5 tsp salt
• 1 tbsp. l. cinnamon
• 0.25 tsp carnations
• 0.25 tsp nutmeg
• 4 egg whites
• 0.5 cups chopped pumpkin

Preparation:

1. Preheat the pan to medium heat.
2. Mix oat flour, sweetener, baking powder, salt, cinnamon, cloves and nutmeg in a bowl.
3. Whisk the egg whites and pumpkin together.
4. Add the liquid mixture to the dry mixture and stir.
5. Spray the pan with oil.
6. Use a spoon to scoop up about a quarter cup of dough. Fry for 3-5 minutes on each side.

The nutritional value:

For 1 serving (10 pancakes): 64 kcal, fats - 1 g, carbohydrates - 10 g, proteins - 4 g.

17. PUMPKIN PROTEIN PANCAKES

Ingredients:

• 1/2 cup canned pumpkin
• 1/4 cup liquid egg whites
• 1/2 Scoop of Cookies & Cream Flavored Protein
• 1 tsp baking powder
• natural sweetener

Preparation:

1. Using a spatula, mix together the canned pumpkin, liquid egg whites and egg whites. You can also mix by hand or with a blender.
2. Add baking powder.
3. While stirring, add liquid sweetener.
4. Slowly pour in the water. Start with 1/4 cup, maybe more, but make sure the batter remains thick.
5. Turn on the stove, medium heat. Pour in the batter and cook for 3 minutes.
6. Turn the pancake over and reduce the heat. Fry until done and then leave to cool. You can decorate with sugar-free pancake syrup or any other topping of your choice.

The nutritional value:

For 1 serving: 136 kcal, fats - 2 g, carbohydrates - 10 g, proteins - 23 g.

18. RED VELVET PANCAKES

Ingredients:

• 1/3 flour to your taste
• 1/4 cup egg whites
• 1/2 tsp. baking powder
• 1 scoop of milk-flavored protein
• 1/2 cup beet juice

Preparation:

1. Heat an oiled frying pan over medium heat.
2. Mix all ingredients until smooth.
3. Pour into the pan.
4. When bubbles appear on the surface and the underside is golden brown, flip.
5. Fry the other side until the back side is also golden brown.
6. Serve with butter or cream cheese and top with agave syrup.

The nutritional value:

For 1 serving: 326 kcal, fats - 3.7 g, carbohydrates - 48 g, proteins - 24 g.

19. VANILLA-CARAMEL PROTEIN CREPE CREPE

Ingredients:

• 2 egg whites
• 1 cup almond milk
• 2/3 cup oatmeal
• a pinch of salt
• 1 1/2 tsp. coconut oil
• 2 scoops of protein with vanilla-caramel flavor

Preparation:

1. Place egg whites, almond milk, oatmeal, protein, salt and... into a blender. Whisk, cover and refrigerate for 1 hour.
2. Warm the pan and spray it with oil. Pour in 1/4 cup of pancake batter to cover the entire surface of the pan. Cook for 2-5 minutes until the inside is golden brown. Repeat with the remaining dough.
3. Roll the pancakes and decorate them with 1 tbsp. l. Nutella and chopped banana half.

The nutritional value:

For 1 serving: 510 kcal, fats - 16 g, carbohydrates - 26 g, proteins - 50 g.

20. PROTEIN PANCAKES FROM SPROUTED WHEAT SPROUTS

Ingredients:

• 1/2 cup pumpkin
• 1/3 cup wheat germ flour
• 1/4 cup almond milk
• 1/2 scoop of protein with vanilla-caramel flavor
• 1 tsp. vanilla
• 1/2-1 tsp. baking powder
• a pinch of salt
• 2 tbsp. l. sugar (or sweetener)
• 1/2 tsp. cinnamon

Preparation:

1. Combine first 5 ingredients. Then add egg whites and almond milk. You can also add your favorites at this stage - blueberries, chocolate chips, walnuts, pumpkin pieces, broken banana.
2. Cook in a frying pan greased with coconut oil.
3. Top with almond butter, jelly, coconut oil or maple syrup. Bon appetit!

The nutritional value:

For 1 serving: 89 kcal, fats - 1 g, carbohydrates - 17 g, proteins - 5 g.

Based on materials from bodybuilding.com

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