Protein Pancake Recipe

Ever since I was a kid, pancakes have been a signature breakfast item. In fact, it was one of the first things I learned how to make with my mom as she helped me measure the Bisquick, mix in the wet ingredients to make a batter, spread the oil on the griddle pan, pour the batter and hear the sizzle, wait patiently for the bubbles to form on top, master the flip, then wait patiently again before drenching the cooked pancakes in syrup and devouring them. It brings such fond childhood memories but also makes me cringe thinking about all that nutrionless Bisquick I consumed.

In my 20s and 30s, I began to experiment with making my own more nutritionally-rich pancake mixes and even mastered one that my wife and I thought was good enough to package and market. We sold it as "Mancakes" from the 2013-2016 timeframe and were quite successful having gotten it into GNC, VitaminShoppe, Kroger, and Amazon. We were one of the pioneers of high-protein pancakes and ours was the only one that was certified gluten free with the best macro nutrient profile of any competitor still to this day. But the combination of Amazon getting greedy and taking away our profit margin and new competitors like Kodiak Cakes that weren't as nutritious but more successful in price and distribution by getting into big box stores like Costco resulted in us needing to close up shop. 

Nonetheless, my love for nutrituous pancakes continues. This is a version of the original Mancakes recipe modified for at home preparation. It's not nearly as easy as our just-add-water mix was and it's missing some ingredients but I wanted a version that anyone could make at home with ingredients that are carried in most grocery stores. If you are looking for a way healthier version of pancakes that leaves you feeling engergized instead of weighed down, give this recipe a try. One secret for me is to favor dairy-free ingridients. I skip the sour cream listed and use oil and water instead of milk and butter. It leaves me with a great feeling after breakfast.

There are two versions of the recipe. The first recipe more closely mimics traditional pancakes by using all purpose flour (or gluten free substitute) as 50% of the flour mix. The second recipe is truer to the original Mancakes recipe by forgoing all regular flour and sticking to the more nutritious flours. Either one is great and it's a matter of personal nutrition and flavor preferences.

Ingredients for version more like regular pancakes - feeds 2 adults

• 1/2 cup all purpose flour or gluten free flour substitute (80g)
• 1/4 cup oat flour (30g)
• 2 tbsp almond flour (15g)
• 2 tbsp chickpea flour (15g)
• 2 tbsp protein powder (my preference is unflavored whey protein isolate at 10g)
• 1/4 tsp of salt (2g)
• 1 tsp baking powder (5g)
• 2 tbsp sugar (25g) or sugar-free alternative
• 8oz water or milk or milk alternative
• 1 egg
• 1 tbsp oil or melted butter
• 2 tbsp sour cream (optional if you want buttermilk flavor)

Ingredients for higher protein, higher fiber version - feeds 2 adults

• 1/2 cup oat flour (60g)
• 1/4 cup almond flour (30g)
• 1/4 cup chickpea flour (30g)
• 2 tbsp protein powder (my preference is unflavored whey protein isolate at 10g)
• 1/4 tsp of salt (2g)
• 1 tsp baking powder (5g)
• 2 tbsp sugar (25g) or sugar-free alternative
• 8oz water or milk or milk alternative
• 1 egg
• 1 tbsp oil or melted butter
• 2 tbsp sour cream (optional if you want buttermilk flavor)

Directions

• Start by heating your pan or griddle over medium heat. I never like mixing the pancake batter and then forgetting to do this step ahead of time. Then I have to wait even longer for breakfast. If the pan gets too hot before you're ready, just turn down the heat to low and then back up to medium when ready.
• Mix the dry ingredients. I like to exclude the salt and sugar and add them to the liquid so they have a chance to dissolve.
• Mix the wet ingredients (including the sugar and salt) in the ultimate vessel you plan to house the batter in.
• Add the blended dry ingredients to the wet ingredients and stir until incorporated but don't overmix.
• If the batter is too runny, wait 3-5 minutes for the oat floar to absorb some of the moisture and thicken naturally. The batter should be runny and pourable but hold for a split second when drizzled. If too thin, add more oat flour or regular flour. It too thick, add more water or milk.
• Add oil, butter, or cooking spray to the cooking surface and pour the batter. Prepare as you would any other pancake mix.
• Enjoy plain or top with syrup or other ingredients like fruit.

Notes

• Oat flour my be challenging to find but there are a couple options. First, check the baby food aisle. Turns out oat flour is a toddler staple. The second method involves buying rolled oats, then add 2 cups in a blender and blending until they turn to flour.
• For chickpea flour, Bob's Red Mill makes a great option that is typically found in grocery stores. Another place to look is at Indian grocery stores. Also some people don't like the taste of chickpea flour. If that's the case, feel free to omit and replace with more oat flour, more almond flour, or even whole wheat flour.
• For protein powder, feel free to use whatover you like. Just note that if it's flavored, your pancakes will obvioulsy take on that flavor. 
• To make vegan, choose a vegan protein powder and use your favorite egg substitute. I like to use a mashed banana, apple sauce, or pumpkin puree as an egg substitute.
• For sugar, it's up to your personal preference on amount and type. My preference is organic sugar or natural alternatives like stevia or monkfruit. You could also go with less sugar if you use syrup. I eat my plain without syrup so tend to make the batter sweeter.