My wife and I have these pancakes on Saturdays, and we love them. Deliciousness, while hitting your macros.
I addapted the recipe from this video.
I’ve included two versions: a conventional option, and a sheet pan option. We’ve been using the sheet pan option most recently, as it’s much simpler and doesn’t require standing at a stove for a long time.
NOTE: measurements below are for roughly 1 person. So, multiply it by the number of people you’re cooking for.
Ingredients:
- 1 banana
- 2 eggs
- 2 scoops (~60g) protein powder
- 1/8 teaspoon (0.6 g) baking powder
- A pinch of salt
- Ground cinnamon (to taste)
- Vanilla (to taste)
- Sweetener (Zero-calorie when possible; 2 packets monk fruit sweetener was originally recommended; we often use honey)
- ~15 g of ground nuts (I like 10 g of Walnuts, 5 g Macadamia Nuts, 1 g Brazil nut)
Instructions:
Conventional Pancakes
- Prepare Banana: Peel banana and mash it in a bowl with a fork. It can remain slightly clumpy or be mashed until smooth, according to your preference.
- Mix Wet Ingredients: Add two eggs to the mashed banana and mix well.
- Dry Ingredients: Stir in the baking powder, a pinch of salt, and protein powder until no dry spots remain.
- Seasoning: Add ground cinnamon, vanilla, and some zero-calorie sweetener, adjusting quantities to personal taste. Mix until well combined.
- Cooking Pancakes: Preheat a pan over medium-low heat and coat with cooking spray or a bit butter/ghee. Pour the batter slowly to form pancakes. Cook until bubbles form on the surface, then flip. Cook the second side briefly until done.
- Serving: Garnish with your choice of fruit and/or syrup before serving.
Sheet Pan Pancakes
- Prep: Move an oven rack to the middle position and preheat your oven to 220°C (425°F). Lightly grease a 9x13-inch baking sheet with cooking spray or a bit of butter to prevent sticking.
- Prepare Banana: Peel banana and mash it in a bowl with a fork. It can remain slightly clumpy or be mashed until smooth, according to your preference.
- Mix Wet Ingredients: Add two eggs to the mashed banana and mix well.
- Dry Ingredients: Stir in the baking powder, a pinch of salt, nuts, and protein powder until no dry spots remain.
- Seasoning: Add ground cinnamon, vanilla, and some zero-calorie sweetener, adjusting quantities to personal taste. Mix until well combined.
- Pour: Pour the batter evenly onto the prepared baking sheet. Use a spatula to spread it into an even layer.
- Optional Toppings: Add toppings, if you’d like. Blueberries, chocolate chips, or sliced bananas before baking.
- Bake: Place the baking sheet in the preheated oven and bake for 15-20 minutes.
- Check for Doneness: The sheet pancake is done when the top is golden-brown and the center springs back when you touch it lightly. You can also insert a toothpick into the center to make sure it comes out clean.
- Serve: Let the pancake cool for a few minutes before slicing it into squares or wedges and serving with your favorite toppings.
Macros (Per person)
Calories: 587 kcal
Protein: 66 g
Carbohydrates: 34 g
Fat: 22 g