BFFM Protein Pancakes
These pancakes contain a great balance of carbohydrate, protein, and fat. I adapted the recipe from one provided by Tom Venuto. I make these up two or three dozen at a time and wrap them in foil. Refrigerated, they last up to a week and make a handy on-the-go nutrition option.
These pancakes contain a great balance of carbohydrate, protein, and fat. I adapted the recipe from one provided by Tom Venuto. I make these up two or three dozen at a time and wrap them in foil. Refrigerated, they last up to a week and make a handy on-the-go nutrition option.
- 240 gram rolled oats dry old fashioned are best
- 2 scoop whey protein i use optimum nutrition brand vanilla flavor
- 0.5 cup granulated splenda otherwise 12 packets of splenda
- 2 teaspoon powdered cinnamon
- 1 pint egg white egg beaters brand works well
- 1 pound cottage cheese fat free is best
- 3 tablespoon vanilla extract
- 1 tablespoon imitation butter flavor
- Carbohydrate 7.66274283333333 g
- Cholesterol 0.755983333333333 mg
- Fat 1.00416575 g
- Fiber 1.1750500348409 g
- Protein 8.075623375 g
- Saturated Fat 0.262653145833333 g
- Serving Size 1 1 Serving (53g)
- Sodium 135.460725 mg
- Sugar 6.48769279849243 g
- Trans Fat 0.1584551125 g
- Calories 75 calories
Step-by-step
- Combine dry ingredients in a large mixing bowl.
- Next add the liquid egg whites, cottage cheese and flavoring extracts.
- Thoroughly mix the dry and wet ingredients with a spoon.
- Next, use a high powered stick blender or conventional blender to mix ingredients to a smooth batter texture.
- Heat griddle or skillet to approx 400 deg.
- Lightly mist with cooking oil spray.
- Using a 1/2 cup scoop ladle batter onto skillet.
- I generally tip the skillet at various angles to get the batter to flow into a round pancake shape approximately 6 to 8 inches in diameter.
- Cook until well browned on each side.
- Either eat hot off the skillet, or wrap between two sheets of aluminum foil for storage.
Why does a high-protein batter separate on a hot griddle unless blended past the point of visible texture? Old-fashioned rolled oats require mechanical shearing from a high-powered stick blender to break down their starches, which creates the structural matrix needed to hold liquid egg whites and fat-free cottage cheese together without gumming. Without this step, heavy dairy solids drop out of suspension while cooking, leaving an uneven crumb.
Mastering the Heat and Shape
Maintain the skillet surface at approximately 400 degrees Fahrenheit to ensure rapid protein coagulation before moisture escapes. Tilting the pan immediately after ladling forces the thick batter outward into a six-to-eight-inch circle, compensating for the lack of gluten elasticity. Watch the edges closely for a matte finish before flipping to achieve even browning.Reheating and Storage Strategies
Batch cooking requires precise cooling protocols to preserve moisture during subsequent storage. Stacking warm pancakes inside aluminum foil traps condensation that leads to soggy textures upon reheating. Cool them completely on a wire rack first, wrap them individually, and refrigerate for up to one week or freeze for longer storage.
