Protein-packed oat pancakes
Indulge in a healthy breakfast with these protein-packed oat pancakes made from egg whites, oats, and a touch of olive oil. Perfect for a nutritious start to your day!
- 09 Mar 2024
- Cook time 5 min
- Prep time 5 min
- 7 Servings
- 3 Ingredients
Protein-packed oat pancakes are a delicious and nutritious breakfast option perfect for those looking to start their day with a high-protein meal. With a fine blend of egg whites and oats, these pancakes offer a healthy twist on a classic favorite, providing the energy you need to fuel your day.
Ingredients:
Instructions:
- Measure out 1 cup of oats (80g).
- Separate 12 egg whites from the yolks. You can either use a specific egg separator tool or use the shell to help separate the whites from the yolks.
- Have your 1/2 teaspoon of olive oil ready for cooking.
- Place the oats in a blender or food processor. Blend them until you achieve a fine, flour-like consistency. This will ensure your pancakes have a smoother texture.
- In a large mixing bowl, combine the blended oats and egg whites.
- Whisk the mixture thoroughly until you get a smooth batter. If you prefer, you can also blend the oats and egg whites together in the blender for a more homogenous mixture.
- Add the 1/2 teaspoon of olive oil to a large non-stick skillet or griddle.
- Place it over medium heat and let it heat up for about 1-2 minutes.
- Once the pan is hot, pour a small amount of the batter (about 1/4 cup) onto the skillet to form a pancake. You can fit multiple pancakes on the skillet depending on its size.
- Cook for 2-3 minutes until bubbles start forming on the surface of the pancakes and the edges look set.
- Carefully flip the pancake with a spatula and cook for an additional 2-3 minutes on the other side until golden brown and cooked through.
- Continue cooking the rest of the batter, adding a little more olive oil to the skillet if needed to prevent sticking.
- Serve your protein-packed oat pancakes hot. You can enjoy them plain or add your favorite toppings such as fresh fruit, a drizzle of honey, a sprinkling of nuts, or a dollop of Greek yogurt for an extra protein boost.
Tips:
- Blending the Ingredients: To ensure a smooth pancake batter, blend the egg whites and oats together in a blender until the mixture is smooth and free of lumps.
- Non-stick Pan: Use a non-stick skillet or griddle and lightly grease it with olive oil to prevent the pancakes from sticking and to achieve an even golden-brown color.
- Low to Medium Heat: Cook the pancakes over low to medium heat to ensure they cook through without burning on the outside. Cook until bubbles form on the surface, then flip and cook the other side.
- Consistency Adjustment: If the batter is too thick, add a little bit of water or milk to reach your desired consistency. If it's too thin, add a few more oats.
- Flipping: Wait until the edges of the pancakes start to firm up and bubbles form on the top before flipping them. This will help keep them intact and ensure they cook evenly.
Enjoy your protein-packed oat pancakes with your favorite toppings such as fresh fruits, a drizzle of honey, or a dollop of Greek yogurt. Not only are these pancakes beneficial for your health, but they also make for a satisfying and delectable breakfast that will keep you full and energized throughout the morning.
| Nutrition Facts | |
|---|---|
| Serving Size | 70 grams |
| Energy | |
| Calories 70kcal | 3% |
| Protein | |
| Protein 8g | 5% |
| Carbohydrates | |
| Carbohydrates 9g | 3% |
| Fiber 1.15g | 3% |
| Sugar 0.51g | 1% |
| Fat | |
| Fat 1.07g | 1% |
| Saturated 0.17g | 1% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 0.00ug | 0% |
| Choline 5mg | 1% |
| Vitamin B1 0.05mg | 5% |
| Vitamin B2 0.24mg | 18% |
| Vitamin B3 0.19mg | 1% |
| Vitamin B6 0.01mg | 1% |
| Vitamin B9 6ug | 1% |
| Vitamin B12 0.05ug | 2% |
| Vitamin C 0.00mg | 0% |
| Vitamin E 0.05mg | 0% |
| Vitamin K 0.23ug | 0% |
| Minerals | |
| Calcium, Ca 10mg | 1% |
| Copper, Cu 0.06mg | 0% |
| Iron, Fe 0.53mg | 5% |
| Magnesium, Mg 22mg | 5% |
| Phosphorus, P 54mg | 4% |
| Potassium, K 130mg | 4% |
| Selenium, Se 13ug | 24% |
| Sodium, Na 99mg | 6% |
| Zinc, Zn 0.43mg | 4% |
| Water | |
| Water 50g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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