If you’re looking for a healthy and filling breakfast for weight loss without the sugar and carbs most mornings, these Protein Pancakes with Pumpkin Banana Cream Syrup are the perfect choice, holiday season or not! They’re packed with 20 grams of protein (in just under 200 calories!) to keep you full and cravings at bay, and help prevent overeating later. But unlike most breakfasts that help you lose body fat, these are so delicious you’ll want to eat the whole batch—and you can! – and for less than 400 calories! Plus, if you choose, you’ll get 40 grams of protein – at breakfast!
Plus, getting vegetables at any meal is one of the best things you can do for yourself – and in these protein pancakes, you get it from beta-carotene and antioxidant-rich pumpkin, which fills you with fiber and helps you lower inflammation (inflammation makes weight loss more difficult); Another bonus? Research consistently shows that getting enough protein in the diet increases bone density and leaves you at a lower risk of developing osteoporosis.
We always smile when we eat them and think of growing up eating our mom’s homemade pancakes for breakfast on the weekends. Yes, our healthy mom created all of her recipes from scratch — and whole wheat pancakes were no exception. While they were healthy, using whole wheat flour and not much oil, and often without the added sweetness of blackberry or apple and cinnamon sugar, they certainly weren’t light and fluffy—instead, they were a bit dense—and we could feel them in our stomachs for hours. Don’t worry mom. on the bright side, we weren’t hungry for one long hour after consuming them, so we didn’t run the risk of getting too hungry and overeating later! 😉 And we sure loved eating them. After all, who doesn’t love a good pancake? We’ve found that most people love them, but want lighter versions that are easy to make! That’s why we’ve created our Protein Pancakes and other easy sharing staples – like our 3-Ingredient Weight Loss Pancakes, Pumpkin Pancakes, Easy Oats ‘n’ Nana Pancakes, Double Chocolate Pancakes, and now these flapsters!
Ever wanted to experiment with protein powder? While we don’t always use it, the nice thing about it is that it’s an easy way to get more protein into your diet when you don’t want to eat meat or when you want to get a concentrated source of protein that’s easy to incorporate into recipes (like in pancakes, which are generally mostly full of carbs and have very little protein). Plus, it’s a source of protein that you don’t have to worry about going bad. Whether you’re a body builder or just relaxing at home, protein plays a role in your metabolism and maintaining lean muscle mass. Just make sure the protein you choose isn’t full of other additives and preservatives.
Protein Pancakes with Pumpkin Banana Cream Syrup
These tasty and easy-to-use crickets make a perfect pre- or post-workout meal. With 20 grams of protein, 4 grams of fiber and less than 200 calories per serving, you can have the whole batch with less than 400 calories and 40 grams of protein to keep you feeling satisfied and on an even keel until lunch. They’re so delicious it’s hard to believe they’re healthy for you – and you’re also getting a beta-carotene-rich pumpkin breakfast vegetable! Not to mention, because they’re packed with protein and quality high-fiber carbs, they’ll fuel your glycogen stores and fuel you through any workout or help you recover from a tough one!
Makes 2 servings
Ingredients:
- 1 frozen banana (the riper the better)
- ¼ cup pumpkin puree, (canned pumpkin is fine)
- ½ cup old fashioned oats
- 3 egg whites
- 1 scoop vanilla protein powder (we like organic protein powder with no added sugar)
- 1/2 teaspoon baking soda
- 1/4 teaspoon ground cinnamon
- Cooking spray
Instructions:
Mix mashed banana and pumpkin with ¼ cup water. Mix until creamy. (*You don’t have to use frozen banana, we just recommend it with the warm pancakes – cold cream syrup is a nice combination :))
In a medium bowl, whisk together the oats, egg whites, protein powder, baking soda, and cinnamon.
Spray a medium skillet with oil from a spray bottle and make two pancakes from oatmeal mixture. Cook for two minutes over medium heat, then flip and cook another 2 minutes or until set and done.
Stack the pancakes on the plate and remove the “cream” from the freezer. Pour banana cream on top and enjoy!
Nutritional Information:
Makes 2 servings
Calories 196; Fat 2 g. Saturated fat 0.5g; Carbohydrates 25 g. Protein 20 g. Cholesterol 20mg; Sodium 150 mg; Vegetable fiber 4 g
Protein pancakes with pumpkin banana cream syrup
Author: NutritionTwins.com
- 1 frozen banana (the riper the better)
- ¼ cup pumpkin puree, (canned pumpkin is fine)
- ½ cup old fashioned oats
- 3 egg whites
- 1 scoop vanilla protein powder (we used Tera’s Whey Protein)
- ½ teaspoon of baking soda
- ¼ teaspoon ground cinnamon
- Cooking spray
- Mix mashed banana and pumpkin with ¼ cup water. Mix until creamy. (*You don’t have to use frozen banana, we just recommend it with the warm pancakes–cold cream syrup is a nice combination J)
- In a medium bowl, whisk together the oats, egg whites, protein powder, baking soda, and cinnamon.
- Spray a medium skillet with oil from a spray bottle and make two pancakes from oatmeal mixture. Cook for two minutes over medium heat, then flip and cook for another 2 minutes or until set and done.
- Stack the pancakes on the plate and remove the “cream” from the freezer. Pour banana cream on top and enjoy!
Serving Size: ½ portion Calories: 196 Fat: 2 Saturated Fat: 0.5 Carbohydrates: 25 Sodium: 150 Fiber: 4 Protein: 20 Cholesterol: 20
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