When upgrading to a more blood sugar balancing lifestyle, traditional pancakes for breakfast might not be your best bet. Focusing on healthy fat and protein in the morning instead will better support your hormonal health. But there is something so nostalgic about flipping flapjacks on a Sunday morning. It’s why I have tried to preserve the tradition over the years by Healthifying recipes to be sugar-free, gluten-free, grain-free, and everything in between. I’ve used various types of protein powders, low-glycemic sweeteners, more metabolically friendly flours, eggs, nut butters, you name it. I always found myself returning to the drawing board, because I couldn’t find a recipe that I loved. Until now.
One weekend morning, I was playing around with a buckwheat banana pancake recipe, and I guess I went heavy on the buckwheat, and light on the liquid. Let’s just say they were about as far from a fluffy pancake as you could get. I need to get back to basics, I told myself.
The formula below incorporates six simple ingredients you likely have on hand. They are gluten-free, dairy-free, and full of fiber and plant-based protein. Enjoy them alone, with a drizzle of maple syrup, or with a side of fresh fruit (my personal preference).
Planning and prep
With a Vitamix blender, these protein pancakes come together quickly. Know that the longer the batter sits, the thicker the consistency. By the time I’m flipping my final pancake, the batter is much thicker than when I started. This got me thinking that it could be an option to let the batter rest in the blender for about ten minutes before you cook, but it simply depends on your personal preference.
I learned the hard way that the key to a perfect pancake is patience. One too many times I would flip before it was ready, leading to an inedible mess. There should be air bubbles and golden brown edges formed before you flip!
My Go-To Protein Pancakes
- Large skillet
- 1 3/4 cup almond milk or oat milk for tree nut free
- 1 1/2 cups gluten-free rolled oats
- 1 scoop vanilla protein powder I like Truvani brand
- 1 banana
- 1 teaspoon cinnamon
- 2 tablespoons ground flax
- Coconut oil or cooking spray for cooking
- In a high speed blender, combine the milk, oats, protein powder, banana, cinnamon, and ground flax. Process until creamy and a batter is formed. Allow the batter to sit for 10 minutes to thicken if desired.
- Meanwhile, heat coconut oil in a large skillet over medium heat. Pour batter onto skillet to form pancake. Cook 5 minutes (or until air bubbles form and edges are slightly golden brown) and flip. Cook 3 to 5 more minutes. Continue to do this until all of the batter is used up. Serve warm.