Chocolate Protein Pancakes
Start Start the day off right with these fluffy and delicious chocolate protein pancakes! This recipe has just 4 ingredients: banana, eggs, cocoa powder and protein power. They’re super easy to make – Best healthy protein pancakes ever!
Pancakes are a fun and simple way to enjoy a healthy breakfast that would also taste like a treat – What a bonus! …They will give your body a healthy dose of protein which is essential to the structure, function and regulation of the body.
Protein is an important macro-nutrient that makes up part of a basic diet, but an estimated one billion people worldwide suffer from protein deficiency. This can lead to a number of symptoms including: recurring infections, tiredness, slower wound healing, loss of hair or weak nails, skin problems, loss of muscle mass, among others {1}. In a pregnant woman it could lead to having high blood pressure during the second trimester {2}
Moreover, Protein deficiency may show up a bit different in infants and children. For example, they could constantly have fatigue, lack of concentration, slow growth, lowered immunity and more. {3} In preterm infants born with hypoproteinemia also have a higher risk of severe neurological injury. {4}
These studies reinforce why adequate protein intake is essential for maintaining proper body function at every stage in life. The very origin of the word — from the Greek protos, meaning “first” — reflects protein’s top-shelf status in human nutrition. You need it to put meat on your bones to make hair, blood, connective tissue, antibodies, enzymes, and more.
But, you might be wondering…
How much protein you should intake?
Well, it depends on your weight and daily physical activity.
The minimum Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram (0.36 grams per pound) of body weight. {5} {6} It means that if I weigh 80 kilograms, the least amount of protein I should eat is 64 grams. However, the body is constantly regenerating and it could need more than the minimum. So, how much protein do you need to keep a good body function in children or adults?
Check this chart below.
Having this information in mind, you now know where my inspiration came from to make these pancakes with protein powder. 😉
Let’s make them!
Ingredients
Banana: If you’re on the elimination phase of the low-FODMAP diet, be sure to use an unripe banana. Otherwise, a ripe banana will work well and add a natural sweetness.
Protein powder: You can use the one that fits better to your needs. For quantities, I used the recommended doses on the package. Try if possible, the source is organic (animal or vegan).
Cocoa powder: or cacao powder will work well for this recipe.
Egg: Use organic pasture raised if possible or replace for a vegan option, you can replace the eggs with flaxseed. You will need one tablespoon of flaxseed meal for every egg. To replace a single egg, mix one tablespoon of flaxseed meal with 3 tablespoons of water, allow it to sit for 5 minutes, and use in place of an egg.
Steps to make Chocolate Protein Pancakes
The instructions to make these yummy pancakes are very simple, as is the sauce to pour on the top. The latter has a low glycemic index, which is perfect for those who are careful with the amount of sugar that they need to eat.
- Mash the banana and mix with eggs.
- Add the protein powder, cocoa powder and pinch of salt.
- Mix all the ingredients until well combined.
- Cook on a non-stick skillet for both sides.
- Serve with sauce (check recipe card, optional).
Final tips
- Make sure that the pan is hot before adding the batter. It should be hot enough that you can feel the heat coming off of the pan, but not so hot that it’s smoking.
- Only flip the pancakes once so that they stay nice and fluffy and don’t get deflated from being tossed around too frequently. Keep a close eye on the pancakes.
- Once you place the batter on the pan, the pancakes should start to bubble up. So long as there are new bubbles forming, the pancakes are not ready to be flipped. Once most of the bubbles pop and you can see some holes in the pancakes it should be safe to flip. Cook your pancakes over medium heat.
- Don’t cook them for too long on either side or the pancakes or the surface might burn.
How to store leftovers
Refrigerator: The pancake batter can be made a day ahead of time and stored covered in the fridge until ready to cook. You may need to add a bit of milk before cooking as the batter may thicken as it sits. Cooked pancakes should be cooled before placing in an
for up 3 to 4 days.
To freeze: Once cooled, freeze the pancakes on a baking sheet until solid and place in a container to store. You can also wrap them individually to freeze. They will keep well for up to 3 months.
To reheat: Pancakes can be reheated from a frozen or chilled state. The quickest way is in the microwave, around 60 seconds if frozen or 30 seconds if chilled. Toaster ovens also work great, or reheat on a baking sheet in the oven at 360F until warmed through.
Serving suggestions
You can serve these chocolate protein pancakes as they are, or try topping them with any of the following toppings!
- Sliced banana
- Coconut yogurt
- Berries
- Peanut butter or almond butter
- Chocolate chips
- Shredded coconut
- Melted chocolate
- Maple syrup, honey or our low glycemic sauce we share in the recipe card below
You’ll like every bit of it. It’s finger-lickin’ good! Enjoy it, friends!
For more healthy breakfast ideas, check these:
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Chocolate Protein Pancakes
Ingredients
Pancakes
- 1 mash banana
- 2 scoops protein power
- 2 eggs
- 1 tbsp cocoa powder
- pinch of salt optional
Sauce Low- glycemic Index (optional)
- ½ cup coconut milk powder
- 1 tbsp coconut sugar
- 2 tbsp ghee melted
- 2 tbsp milk oatmilk, optional
Instructions
Sauce Low- glycemic Index (optional)
- Blend all the ingredients until getting a smooth and thick consistency. Set aside to drizzle later on your pancakes.
Pancakes
- Mash the banana and mix with the eggs until well combined.
- Add the protein powder, cocoa powder and pinch of salt together.
- Cook on a non -stick skillet. Keep an eye on the pancakes, when they start to bubble up. Once most of the bubbles pop and see holes in the pancakes, it should be safe to flip.
- Serve with the sauce of your preference and berries, for example.
Notes
-
- Make sure that the pan is hot before adding the batter. It should be hot enough that you can feel the heat coming off of the pan, but not so hot that it’s smoking.
-
- Only flip the pancakes once so that they stay nice and fluffy and don’t get deflated from being tossed around too frequently. Keep a close eye on the pancakes.
-
- Once you place the batter on the pan, the pancakes should start to bubble up. So long as there are new bubbles forming, the pancakes are not ready to be flipped. Once most of the bubbles pop and you can see some holes in the pancakes it should be safe to flip. Cook your pancakes over medium heat.
-
- Don’t cook them for too long on either side or the pancakes or the surface might burn.
- For a vegan option, you can replace the eggs with flaxseed. You will need one tablespoon of flaxseed meal for every egg. To replace a single egg, mix one tablespoon of flaxseed meal with 3 tablespoons of water, allow it to sit for 5 minutes, and use in place of an egg.