This one does require a special purpose - Atkins Baking Mix. In addition to getting it online it is also available in some Vitamin Shoppe stores. While I don't usually insist on certain ingredients, without this one particular kind of flour, this recipe does not yield protein pancakes. Of course, there many other ways to achieve protein pancakes. You can use cottage cheese, ricotta and a bunch of other stuff as the base of your pancakes instead of flour.
There...having gone over all that, here's my recipe!
Nik's Protein Pancakes
"single serving"
1/3 c. Atkins Baking Mix
1 egg, beaten
1 tbsp butter or light butter stick (I use Blue Bonnet Light - half the calories of butter!), melted
1/4 c. milk (whatever kind you use)
1 tbsp no-calorie sweetener
A pinch of salt
"Family Style"
1 c. Atkins baking Mix
2 eggs, beaten
3 tbsp butter or light butter stick (again, I use Blue Bonnet Light)
1/2 c. milk
2 tbsp no-calorie sweetner
A pinch of salt
Directions:
Mix all ingredients together in a bowl.
Spray a griddle pan with non-stick and allow it to heat up over a medium flame.
Drop dollops of pancake mix on your pan and cook until bubbles appear on the top of the pancake (about 2-3 minutes). Flip then cook an additional 1-2 minutes.
The single serving version makes a regular short stack of pancakes (that would be three regular sized, not super-sized, pancakes). I have frozen these, using my Food Saver and that seemed to work well. I tried doing them just in a freezer bag and...not so much. They do keep in the fridge for a few days if you want to make a batch for breakfasts over a few days. To reheat just nuke them about 30 seconds.
A word on protein pancakes. About pancakes in general. The general rule about pancakes is this: the more starch and fat they have, the fluffier they will be. So in that respect, protein pancakes are a bit more hearty (not in a lead weight sort of way but definitely not airy). This can take some getting used to. I always liked hearty pancakes (and in fact, pre-op always ate whole wheat ones for that very reason). But if you are a fluffy pancake lover, just know that you may have to give these a few tries to get used to them!
As for me? These have shown up on our breakfast plates (topped with sugar-free syrup and served with sides of turkey bacon) for the last three years. Yummy!
5 comments:
how many calories, fat, protein and carbs are in a pancake using this recipe?
Hey there. I don't typically give stats on my recipes, just because what I use and what you may use can vary. I can tell you that a serving of Atkins Mix is 1/3 c. and has 150 cals, 11g carbs, 6g fiber and 20g protein. Everything else is variable. If you decide to try it, plug your ingredients into a food journal to get the exact stats on what you made! Hope that helps some.
I made these last night. Definitely a keeper for us, however I HAVE to eat these SLOWLY. Being 7 mos out I only had 1.5 small little pancakes and a few bites of eat and a few bites of turkey sausage. Husband said it was a keeper though!
These are awesome! Even my daughter who won't eat "diet" food ate them and LIKED them! Shocking for her...plus for me! Yay!
Pattiepoo32
Well WOOT for that, both of you! Yes, they are dense, but since they have so much protein I think that's ok for me. What I couldn't justify was being full off a regular pancake that gave me virtually NO protein.
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