Protein pancakes or pancakes
Could you give me one or more SIMPLE pancakes or pancakes made from protein powder (whey)?
I have more and more trouble digesting protein-based snacks cut with water or milk.
By SIMPLE I mean quick and inexpensive recipes (ideally).
Thank you for your recipes
Have a nice day
There is this:
If I say “red beans” … Do you answer “Soft chocolate brownie” ?? Mmhh … not sure! And yet …
So, you just need :
– 3 doses of chocolate protein (90g)
– 6 egg whites
– 1 can of red beans (125g)
– 150g of 0%
– 30g (or 2 tbsp) of unsweetened cocoa
– Stevia (to break the bitterness of the cocoa)
– 1 half bag baking powder
The rest is simple, just mix everything up! The recipe works great without a blender, just grind the beans with your hands so that they turn into a paste, then mix with all the other ingredients! Another option for those who do not like contact with food: the blender!
You will get this :
… that you are going to put in the oven (preheated to the max.) and monitor regularly!
If you’re skeptical, you won’t necessarily try the recipe … But lovers of culinary discovery will love it! We do not feel the taste of the beans at all: they are just there to give the softness and therefore replace the traditional flour! You can even let your imagination run wild and add crunchy ingredients to make it look even more like a real brownie! Next time I’m testing with pecans, one of my cute sins!
Ah and I was going to forget … the nutritional values:
– 50g of oat bran – 4 egg whites
– 2 doses of protein (60g)
– 20g of stevia, sweetener or aspartame
– 200g of baby apple sauce (no, it’s not a joke !!! *)
– 3 tablespoons of unsweetened cocoa powder (Van Houten type)
– 1/2 tsp baking powder
– 1 pinch of salt
Why do I use baby food? Lol, good question !!
You can use normal applesauce with no added sugar, but I prefer the baby one because it contains only apple, is gluten free, contains only 50 kcal per jar, and is fortified with vitamin E, C, B1, B2 , PP, B6, B5 (B vitamins are very important for athletes !!!).
Don’t worry, the apple taste is minimal in the brownie, in fact I use the compote instead to create the softness of the cake (if not using butter! Yes !!)
How do I do this ?
– Preheat the oven to 175 °
– Mix all the dry ingredients in a large container
– Mix all the other ingredients in another container
– Then incorporate the last mixture into the dry ingredients
– Mix, mix, mix
– And put the mold in the oven for 20 to 30 min (watch the cooking!)
To be enjoyed hot for the impatient, otherwise, let cool and indulge yourself!
Here is a recipe that I tested 4 times, to try to arrive at something good (aaaaah, a lot of wasted protein !!) and I finally arrived at an acceptable result lol! I’m going to reproach it anyway, just to try to improve it!
This time I tested a brand new recipe based on almonds and peanut butter flavored proteins (
Scitec Nutrition – Peanut Butter )
Ingredients and directions :
-1 dose (30g) of Whey Protein
– 1 whole egg
– 2 egg whites
– 25 Almonds (or more, for a more pronounced flavor)
– 20g of oatmeal
– 1 teaspoon of baking powder
Mix all the ingredients together in a blender, starting with the dry ingredients. Add 2 to 3 tablespoons of water to make the dough more liquid. For the most greedy, we taste the dough (too good !!!), for others, we go directly to the next step!
Preheat your pan, and make sure that it does not stick (a little melted butter or Pam cooking spray). Using a ladle, pour a little batter in the middle of the pan, then wait for the pancakes to bubble before turning it over:
And then there you go, it’s over! Oh no, it’s true we have to make others! The preparation allows to make between 4 and 7 (it all depends on the size of the pancakes) and they are very low in calories !!
Vous avez besoin de :
– 4 egg whites
– 1 whole egg
– 50 cl of milk
– 2 doses of protein (60g)
– Stevia, according to your taste
Step 1 : Mix all the ingredients!
Step 2 : Pour the preparation in a flan mold or in several small separate molds, then put the mold in another dish filled with water in order to heat it in a bain-marie in the oven. Leave about half an hour, monitoring regularly.
Step 3 : Take out of the oven, let stand and put in the fridge for 4 or 5 hours just to cool and harden!
mélanger tous les ingrédients avec une cuillère, mettre la préparation dans un plat, et
laisser reposer au frigo pendant minimum 3 heures!
Homemade NUTELLA rich in protein !!!
No, you’re not dreaming! What will follow is indeed my special recipe for making “Nutella” (this super fatty and toxic hazelnut spread …), but in a simple, healthy and protein way! Do not poison yourself with the hydrogenated oil present in the Nutella that you buy at the supermarket and test my super easy recipe, with only 4 ingredients!
To consume without moderation for those in mass gain, and moderately but without remorse or guilt for those in dryness
What you need :
– 1 mixer / blender
– 200g unsalted hazelnuts
– 2 tablespoons of 100% cocoa powder (Van Houten type)
– 1 ½ scoop of chocolate proteins
– 8 Stevia sticks (approximately 4 to 5 teaspoons)
1st step : Put the 200g of hazelnuts in the blender, then blend until you get a consistent paste (a paste that looks like peanut butter)
2nd step : In the blender, add the proteins, cocoa powder and stevia.
3rd step : Mix until you obtain a dark brown paste, similar to that of “real nutella”.
4th step: Put everything in a jar, keep, taste,… enjoy !!
Personally, I like it spread on bread, but not just any bread:
click here to see my low-carb bread recipe!
To change the desserts a bit, here is a focaccia style bread recipe that is relatively low in carbohydrates in order to make healthier, more nutritious and less calorie toast or sandwiches !!! No need for Whey, blender, or bread maker!
– 3 whole eggs
– 4 additional egg whites
– 50g of oat bran
– 50g of wheat bran
– 1 glass of water (between 15 and 20 cl)
– 1 teaspoon of baking powder
1 ° : Preheat your oven at 175 or 200 ° C.
2 ° : Beat the eggs in a container.
3 ° : Add the water, then all the dry ingredients.
4 ° : Mix, then pour into a special oven dish.
Mmmh … it makes you want eh ?!
– 30g of protein (1 serving) For this recipe, I used the Vanilla Honey flavor of ******, so it also works with the Simple Vanilla flavor. (I
‘ll try to try the chocolate pancakes next time!)
– 40g of oatmeal – 1 whole egg
– 2 egg
whites – 1 teaspoon of cinnamon powder
– 1 half teaspoon of baking powder
– 10cl of milk skim
http://4.bp.blogspot.com/-eHCF CCPLdNA / TVwmTO-EhWI / AAAAAAAAAE E / kbrR7nWJMNI / s320 / P1010595.JP G Place all the ingredients in a blender, and blend until you get a texture neither too liquid nor too thick:
Then, preheat your pan (add a little fat or Pam cooking spray to prevent it sticking) and, using a small ladle, distribute the preparation a little, pouring delicately in the middle of the pan. It does not take too much dough spreads, that’s about what it has to give:
Cook no more than 1min each side (up to you depending on the heat of the stove, etc.)
I was able to make 6 pancakes, and I calculated the nutritional values:
For maximum energy and a more efficient workout, the body needs to be nourished 1 to 2 hours before starting endurance, cardio or weight training, to allow time to digest. It is important to balance your pre-workout snack with proteins and fast-absorbing carbohydrates (avoid lipids, which need more time to be digested).
Here is my favorite pre-workout snack :
chocolate dessert cream : 150g of 0% cottage cheese + 1/2 dose of chocolate whey (simply mix the whey with the cottage cheese) +
A banana for the carbohydrates.
Total nutritional values : between 200 and 250 kcal.
Why are bananas one of the best fruits to eat before exercising?
Bananas contain P otassium , which helps prevent cramps, it contains Vitamin C which gives energy, helps relax muscles and tendons and allows it to have some anti-inflammatory effect. Bananas also contain Vitamin B6, which help the body convert protein and carbohydrates into energy, and is necessary for building muscle tissue.
Why mix whey with cottage cheese?
To slow down the rapid assimilation of Whey proteins and thus allow the body to have a constant flow of amino acids to prevent it from being in catabolism during training. (And also to give a little more flavor to simple plain white cheese).
good nutrition allows
driving more efficient !
This snack also works very well as a
breakfast , for those whose goal is to
lose fat mass .
Today I’m sharing my special recipe! I love this cake, it’s not the first time I’ve made it and I usually prepare it on Sundays, so that I can enjoy it slowly throughout the week, as a pre or post-workout, or as a simple snack. ! It will suit those in mass gain, and those who are cutting!
I calculated the total nutritional values for the whole cake, then per slice, because it all depends on how many slices you want to cut.
(Reliable values only if you respect the exact quantities of ingredients)
Les ingrédients :
… to feast without guilt!
- 3 whole eggs + 1 egg white
- 150cl of skimmed milk
- 3 doses of Whey Protein Chocolate flavor
- Separate the whites from the yolks
- In a salad bowl, whip the 4 egg whites
- In a blender / blender, mix 150cl of milk, the 3 remaining egg yolks and the 3 doses of Whey
- Gently incorporate the chocolate preparation into the whipped egg whites
- Leave to rest for 2 hours in the fridge, then enjoy!
> A simple, easy and quick recipe to try without delay !!
thank you, there’s plenty to do with all these recipes … I remember some of them, but if other kind subscribers would like to share their recipes with me, I’m still interested!
thank you in advance
Wow! Congratulations on all of these recipes!
Can we find protein powders in all markets? I am from Quebec …
There must be sports or health food shops …
Maybe in a pharmacy.
In the gym
Yeah, seen like that, it’s obvious xD
It’s ti pô beautiful, that
Hey hey hey hey hey
Mdr, no report, but you make me think that it’s been a long time since I have not listened to this, heads slap