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We've all tried the high protein bodybuilder style pancakes in many forms(cottage cheese, blenders and protein powder come to mind) and while they've served us well as a snack while dieting, they never truly replace our beloved pancakes. Sure after not eating a real pancake in weeks they do a pretty good job of pretending, though for us pancake lovers it would be blasphemy to say they are "just like real pancakes!". However I've recently discovered a new way to enjoy pancakes that are legit, yet low carb and low GI so that they can be enjoyed by all but the Atkins style dieters. Hell even they can probably use them in moderation. They aren't some flat, tire-like substance that bounce if you drop them. They are light, tasty and even rise when you cook them.
I found the recipe on an oat flour product and then tweaked it a bit for a better nutrient profile. This recipe uses soy milk to keep carbs lower though skim milk can be used at the expense of a few extra carbs per pancake. Keep in mind that soy milk works well in a recipe like this where you cook it and most wouldn't know there was soy milk in it unless you told them. At any rate here is the recipe.
Low GI Oat Flour Pancakes
Ingredients:
1 cup soy milk (unsweetened natural soy milk)
3/4 cup oat flour
3/4 cup 100% rolled oats
1/2 Tbsp canola oil
1/2 cup egg beaters
2 Tbsp splenda
2 Tbsp Baking powder
dash of cinnamon, nutmeg, salt and vanilla to taste
1. Heat up the soy milk in the microwave for a couple of minutes.
2. Add the 100% rolled oats and let them soak for a few minutes to soften.
3. Add all dry ingredients in a seperate container and mix well.
4. When oats have softened add egg beaters, oil and vanilla.
5. Combine wet and dry ingredients then beat into a nice smooth batter.
6. Lightly spray a heated cast iron or teflon skillet with non-stick cooking spray, then wipe evenly with a paper towel.
7. Use a 1/4 cup measuring device to poor the batter onto the pan.
8. Cook like normal pancakes. (Flip over when bubbles appear over entire pancake and cook until 2nd side is brown).
This recipe will make exactly 8 pancakes of about 4" in size if you use the 1/4 cup to measure the batter.
Nutrient breakdown per pancake:
Calories: 82
Protein: 4.5
Fat: 2.5
Carbs: 10.25
Of course you can use 2 real eggs instead of egg beaters or real milk in place of the soy milk but your nutrient profile will change. If you want more carbs or fat you can simply add fruit, nuts, etc... depending on your goals. These would be awesome with walnuts and bananas on a cheat day. Or while bulking you could spread peanut butter on them...
I usually eat about 3 of these topped with a serving of my favorite Smucker's sugar free syrup and I'm at about 40g of low GI carbs for breakfast and they taste great. If you're happy with your bodybuilding pancakes then by all means continue eating them, but if you love the texture and flavor of a real pancake then these might just be for you. With the low GI of the oatmeal/oat flour and the low carbs in general there is no need to feel guilty either.
I found the recipe on an oat flour product and then tweaked it a bit for a better nutrient profile. This recipe uses soy milk to keep carbs lower though skim milk can be used at the expense of a few extra carbs per pancake. Keep in mind that soy milk works well in a recipe like this where you cook it and most wouldn't know there was soy milk in it unless you told them. At any rate here is the recipe.
Low GI Oat Flour Pancakes
Ingredients:
1 cup soy milk (unsweetened natural soy milk)
3/4 cup oat flour
3/4 cup 100% rolled oats
1/2 Tbsp canola oil
1/2 cup egg beaters
2 Tbsp splenda
2 Tbsp Baking powder
dash of cinnamon, nutmeg, salt and vanilla to taste
1. Heat up the soy milk in the microwave for a couple of minutes.
2. Add the 100% rolled oats and let them soak for a few minutes to soften.
3. Add all dry ingredients in a seperate container and mix well.
4. When oats have softened add egg beaters, oil and vanilla.
5. Combine wet and dry ingredients then beat into a nice smooth batter.
6. Lightly spray a heated cast iron or teflon skillet with non-stick cooking spray, then wipe evenly with a paper towel.
7. Use a 1/4 cup measuring device to poor the batter onto the pan.
8. Cook like normal pancakes. (Flip over when bubbles appear over entire pancake and cook until 2nd side is brown).
This recipe will make exactly 8 pancakes of about 4" in size if you use the 1/4 cup to measure the batter.
Nutrient breakdown per pancake:
Calories: 82
Protein: 4.5
Fat: 2.5
Carbs: 10.25
Of course you can use 2 real eggs instead of egg beaters or real milk in place of the soy milk but your nutrient profile will change. If you want more carbs or fat you can simply add fruit, nuts, etc... depending on your goals. These would be awesome with walnuts and bananas on a cheat day. Or while bulking you could spread peanut butter on them...
I usually eat about 3 of these topped with a serving of my favorite Smucker's sugar free syrup and I'm at about 40g of low GI carbs for breakfast and they taste great. If you're happy with your bodybuilding pancakes then by all means continue eating them, but if you love the texture and flavor of a real pancake then these might just be for you. With the low GI of the oatmeal/oat flour and the low carbs in general there is no need to feel guilty either.
