Protein Pancakes
Ingredients: (this is a single serving size)
1/2 cup rolled oats (or 1/3 cup oat flour)
3/4 scoop vanilla protein powder
1/4 cup almond milk
1/4 cup cottage cheese
1 tbsp ground flaxseed + 3 tbsp water (this is the egg substitute)
3/4 – 1 tsp ground cinnamon (optional, but recommended!)
Optional: 1/4 cup blueberries
Directions:
1. Heat large frying pan or cast iron skillet (if you have a flat grilling surface, that’s even better!) over medium-low heat, spraying with non-stick cooking spray (or use butter/coconut oil to grease pan if you prefer – I like a slice of butter).
2. In a small bowl (glass measuring cup works well) whisk together flax seed and water until viscous.
3. Combine all ingredients in a food processor.
4. Pour batter onto heated surface, into about 6 inch-sized pancakes (will be 3 pancakes if using a pan). Let cook for about 3-4 minutes until edges are dry and pancake is “set”. The flaxseed and water egg substitute causes it to take a little longer to cook, so just make sure it is set before flipping. Flip and cook the other side for another 3-4 minutes.
*Tip: I like to bake the whole thing in a pie dish and have one big pancake! It bakes for about 15 minutes at 375, so this allows you to get ready for work, do the dishes, etc. while it bakes.
Total Calories: 381
Protein: 33g
Carbs: 38g
Fat: 13g
Lactose-Free Protein Pancakes (for those sensitive to lactose)
Ingredients:
1/3 cup oat flour
3/4 scoop vanilla lactose-free protein powder
1 tbsp ground flaxseed + 3 tbsp cold water
1/3 cup + 1 tbsp canned light coconut milk
1/4 tsp sea salt
3/4 – 1 tsp ground cinnamon (optional, but recommended!)
Stevia to taste, about 3 drops (I like SweetLeaf’s liquid stevia)
Optional: 1/4 cup blueberries
Directions:
1. Heat large frying pan or cast iron skillet (if you have a flat grilling surface, that’s even better!) over medium-low heat, spraying with non-stick cooking spray (or use butter/coconut oil to grease pan if you prefer).
2. In a large bowl, combine oat flour, protein powder, salt and cinnamon (if using).
3. In a small bowl (glass measuring cup works well) whisk together flaxseed and water until viscous.
4. Add flaxseed mixture, coconut milk, and stevia to dry ingredients and whisk well until thoroughly combined.
5. Pour batter onto heated surface, into about 6 inch-sized pancakes. Let cook for about 3-4 minutes until edges are dry and pancake has “set.” Flip and cook the other side for another 3-4 minutes.
Total Calories: 404
Protein: 30.5g
Carbs: 40g
Fat: 16g
Chicken Sausage and Sautéed Veggies
Ingredients:
1 tsp olive oil or non-stick spray
2 links Trader Joe’s Jalapeno Chicken Sausage (my favorite, but feel free to choose any type you like)
1 cup fresh baby spinach (or frozen if more convenient)
1 cup bell peppers and onions, chopped (may use frozen here to save time chopping – Trader Joe’s has some frozen Fire-Roasted Peppers and Onions that are great)
Directions:
1. Heat frying pan over medium-high heat, adding olive oil or non-stick spray. Add veggies and sauté with a spatula until browned. (If using fresh spinach, add it in just for the last few minutes – it wilts fairly quickly.) You can use frozen or fresh veggies in this recipe – whichever is most convenient!
2. Heat a separate frying pan over medium heat and add sausage, cutting into thin slices. Cook until browned on each side.
3. Toss together and enjoy!
Total Calories: 316
Protein: 25g
Carbs: 17g
Fat: 16.5g
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