High protein, low fat, yummy vegan protein pancake! NO EGG NO DAIRY!
Dear Fitness Addicts:
You cannot have it all. If you want your pancakes to be high protein, low fat, moderately low carb, then you have to accept the fact that your pancakes will not be so sexy covered in all kinds of sauces.
You think of pancakes with tons of maple syrup, honey, chocolate syrup, nuts, peanut butter…..! They are all amazing but they all add incredible amount of calories!!!
I am blessed to have mango trees in my garden, which bear the most succulent, sweet fruits… but if I start using them on my pancakes, I cannot afford to have any carbs for the day! So I opt for high fiber, low sugar raspberries and blueberries.
It’s been over a week since I started taking plant-based protein powder now. I am still trying to figure out the best way to make pancakes with this powder but it is so hard, because it is NOT the same as whey protein powder, which is very easy to process.
First of all, vegan protein powder is very loose. What I use is a combination of pea, rice and hemp. They are very powdery and there is not single ingredient to bind each other together. This is the fun part – since I cannot use egg white to bind the ingredients, I have two options:
- Use tapioca flours: yap, it will make the batter sticky!!!
- Use chia seeds: when they are ground, they get very sticky indeed.
Flaxseeds are also fine but unfortunately I am tested intolerant to flaxseeds so I am staying out of it.
Tapioca is also quite tricky though. It makes the batter very gooey. So you just have to forget about making it fluffy. The trick is to make it relatively small and thin so that the pancakes will be cooked well, outside will be crispy, and it can be flipped easily.
30% of the time, the pancakes just stick on the pan and it makes a huge mess. No problem, you can make it into a famous German dessert Kaiserschmarrn. Just make them into small crumbles. You don’t have to throw them away!
Chia seeds bind things together, BUT they contain more fat than tapioca. To be honest, I don’t think chia seeds make much difference. I find the seeds to be overrated anyways. Correct me if I am wrong, but I have read that Omega 3 in chia seeds is not easily digestible by humans so at the end of the day, they will just go in and go out! So…. why not just use tapioca flower for pancakes?
(Hold on, let me google quickly. ok, omega 3 in chia seeds is ALA (Alpha Linolic Acid), and it is converted to DHA and EPA at an ABYSMALLY low rate. I.e. it is not a good source of Omega 3 for human after all!)
You definitely need to mix it with other flours and so far, I’ve had a good result with millet flour, which is fibrous and light. I’ve been using home-made green banana flour as prebiotic resistant starch but this flour is very neutral and not really affecting the end-result of my pancakes.
This one above is like this:
- Vegan protein powder – unflavoured: 21g (around 1 scoop)
- Banana Flour: 1 tbsp
- Tapioca Flour: 2 tbsp
- Millet Flour: 10g
This dry mixture was mixed with approx. 140ml of mineral water. It is extremely important to eat them with something otherwise you will be miserable. For me, the best options are some high quality dark chocolate (I use 81%, something like 5g sprinkled all over) & raspberries (here I used 60g) to garnish these miserable looking non-fluffy pancakes…. and the macros are: 20g protein, 41 g carbs, 3g fat, 250 kcal in total. This is just my macros. If you don’t follow my nutritional plan, of course you can double the amount, add more flour or chocolate!
Generally, the best way to mix protein powder is to replace 1/3 of the dry ingredient with it. HOWEVER this was whey protein powder – don’t know what the ratio is like with plant-based powder. In any case, the more flour you use, the more fluffier it will be. Then may be you don’t need to use much tapioca flour anymore.
Here are other gluten-free flour I tried so far:
- Quinoa: it was fine but heavy!
- Oat flour: gosh, it got very slimy!
- Rice flour: kind of grainy…..
- Coconut flour: FORGET IT, cannot be on its own
I still have to try buckwheat, sorghum and spelt. Let’s see. I will be making some updates soon. Here are also some other pictures of pancakes I have made with plant-based protein powders so far.
Vegan Protein Pancake by Yoyo