Sugar-free protein pancakes for one (in one bowl)

Processed with VSCO with a8 preset

I’ve always been pretty happy with the day I eat, but the older I get the more I’m craving food that provides me with sustained energy for longer periods. I haven’t made any broad-sweeping, absolute cuts to anything like carbs or sugar, but I’ve certainly moved away from carby snacks (even vegan-friendly ones) and more toward foods rich in fibre and vitamins. I’ve also tried to get more protein in at the beginning of the day, and have given myself a “one more veggie” rule when cooking dinner and lunch — when I think it’s good, add one more vegetable!

Anyway, there’s still room for fun things like pancakes in my life. Everyone who reads this blog knows that I love a good pancake recipe, and I really dig all sorts of different varieties, from more rustic grain-and-nut-based pancakes to fluffy, buttermilk flapjacks.

Nowadays it seems the big trend of protein pancakes, which goes pretty well with my love of all things dense and proteiny. These also have no sugar added, although the sauce will depend on what kind of jam you use. I  use a no-sugar-added variety myself (and I mean, sugar isn’t the devil, I just wanted to create something for people who are avoiding or trying to reduce added sugar).

I made this recipe for one because I’m selfish, fight me.

Sugar-free protein pancakes, serves one

Prep time: 10 minutes
Cook time: 10 minutes
Yield: Four pancakes for one selfish person
Allergen info: Soy-free, nut-free option (depending on milk), sugar-free
Kitchen tools required: Large bowl, food processor or blender, medium skillet

Ingredients

  • 90 ml (1/4 cup+2 tbsp) whole wheat flour
  • 30 ml (2 tbsp) rolled oats, processed or blended into a super-fine flour
  • 15 ml (1 tbsp) protein powder (my preferred brand is Omega pumpkin seed protein — no, it doesn’t turn the pancakes green)
  • 2.5 ml (1/2 tsp) baking soda
  • 2.5 ml (1/2 tsp) cinnamon
  • 2.5 ml (1/2 tsp) vanilla extract)
  • 1.25 ml (1/4 tsp) allspice
  • Pinch of salt
  • 22.5 ml (1 1/2 tbsp) aquafaba/chickpea brine
  • 83-125 ml (1/3-1/2 cup) unsweetened non-dairy milk (I used fortified rice milk)*

For the sauce:

  • 22.5 ml (1 1/2 tbsp) tahini
  • 20 ml (1 tbsp+1 tsp) unsweetened strawberry or raspberry jam
  • Juice from 1/2 lemon
  • 2.5 ml (1/2 tsp) vanilla extract
  • Splash of water

*I know this is obvious, but the amount of milk you add will depend entirely on how runny you want your pancakes. Add slowly, like, by the tablespoon.

Instructions

  1. Process your oats in a food processor or high-speed blender until a super-fine flour forms.
  2. Add oat flour, wheat flour, protein powder, baking powder, salt, allspice and cinnamon to a large mixing bowl. Whisk to combine evenly.
  3. Add vanilla, aquafaba and milk (add milk gradually to get the texture you want, of course) and mix evenly.
  4. Heat a small amount of oil (I used an avocado oil spray) in a skillet over medium heat. Spoon your batter out 1/4 cup at a time, cooking for about 2-3 minutes on each side or until golden brown.
  5. Mix the berry sauce by combining all of the ingredients in a small bowl. Add your water as needed to thin out to your desired texture.

I promise my next recipe won’t just be another pancake recipe — but seriously, try this recipe for a great source of all-day, sustained energy. Let me know your favourite high-protein breakfasts in the comments.

About Bree Rody-Mantha

Chronically sarcastic ethical vegan living in Toronto. Unapologetically open about my struggles with mental health. Climber, dancer, journalist. They say I'm "quirky."

Leave a Reply