PROTEIN PANCAKES

Almost every single day for the last I don’t even know how long I’ve made these pancakes. They’re surprisingly good and fill me up without weighing me down AND they fuel me for workouts!

Protein isn’t about getting bulky or chasing some fitness ideal. It’s about staying strong, steady, and capable as we age. After about age 40, we naturally lose muscle mass every year if we don’t actively support it. That loss doesn’t just affect how we look - it affects balance, bone density, metabolism, blood sugar regulation, and long-term independence.

Eating enough protein:

• Preserves lean muscle

• Supports bone health

• Keeps blood sugar stable

• Helps you feel full and satisfied longer

• Makes it easier to stay active and energized

In other words: protein helps you keep your life feeling light instead of heavy. These pancakes are simple, high-protein, and actually good! Not “good for protein pancakes,” but truly good!

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(Serves 1, Makes 2 Pancakes)

Ingredients

• 1/4 cup quick-cooking oats or 23g

• 1 serving protein powder or 46g

  • I use Orgain Vanilla Protein Powder (21 grams protein per serving)

• 1/4 tsp baking powder

• Pinch of salt (optional)

• 1/8–1/4 tsp cinnamon (to taste)

• 1/3 cup egg whites or 50g

• 1/4 cup Greek yogurt (about 2 generous spoonfuls, full-fat) or 35g

• Milk, non-dairy millk or water roughly 1/4 cup or 35-40g

• 1/2 tsp psyllium husk (optional)

Frying Pan Instructions

Use a ceramic or nonstick pan, stainless steel will stick.

1. Add all ingredients to a bowl or blender.

2. Stir until smooth. The batter should be thick but pourable. Add milk or water.

3. Heat a non-stick or ceramic pan over medium heat and lightly grease it. (I love this one!)

4. Pour batter to make two pancakes.

5. Cook until bubbles form and the edges look set, then flip. Cook another 1–2 minutes until lightly golden.

6. Serve warm. I keep toppings simple - berries or jam or syrup.

   1. For berries as shown - bring berries and a splash of water to boil in short pan, then simmer until reduced.

Baking/Oven Instructions

1. Preheat oven to 375º ideally with convection.

2. Crumple up parchment paper and line a pyrex or glass baking dish.

3. Add all ingredients to a bowl or blender.

4. Add extra 1 Tbsp milk or yogurt

5. Stir until smooth. The batter should be thick but pourable. Add milk or water.

6. Pour batter into lined baking dish.

7. Add berries, sliced bananas, chocolate chips or nothing at all!

8. The thicker the batter is, the longer it may take to bake. I cook mine in a 6” circle or for 2 servings 8” square.

9. Cook until lightly golden approximately 15-18 minutes.

10. Serve warm. I keep toppings simple - berries or jam or syrup.

    1. For berries as shown - bring berries and a splash of water to boil in short pan, then simmer until reduced.