Protein Pancakes

A simple, protein-rich breakfast

Primary Role: Capacity / Recovery

System Load: Moderate

Preparation Demand: Standard

Reliability Score: 5

Portion Structure (per serving)

Protein: 1–2 palms

Carbohydrates: 1 cupped hand

Fats: 1 thumb

Vegetables/Fruit: optional 1 fist

Portions will vary slightly depending on toppings.

Ingredients (1–2 servings)

• 1 banana

• 75g oats

• 3 large eggs

• 2 tbsp milk (dairy, soy, oat or nut milk)

• 2 tbsp protein powder (whey, pea or preferred type)

• 1 tbsp baking powder

• Pinch of cinnamon

• 1 tbsp chia seeds or ground flaxseed (optional)

• Coconut oil or neutral oil for frying

To Serve (Optional)

• Nut butter

• Berries

• Sliced banana

• Maple syrup

Method

1. Place the banana, oats, eggs, milk, protein powder, baking powder, cinnamon and optional chia or flax seeds into a blender.

2. Blend until smooth and slightly thick.

3. Heat a frying pan over medium heat and add a small amount of coconut or neutral oil.

4. Pour small amounts of batter into the pan to form pancakes.

5. Cook for 2–3 minutes until bubbles appear, then flip and cook for another 1–2 minutes until golden.

6. Serve warm with nut butter, berries or sliced banana. Add maple syrup if desired.

Tip

The batter can be prepared the night before and stored in the fridge, making this a quick and reliable breakfast option the next morning.