We all know that breakfast is the most important meal of the day. A good, protein-led meal when you wake up is the best way of ensuring you have the energy to get through the morning without the urge to snack, and it’s a cornerstone of a healthy lifestyle.

Whether you’re trying to lose weight, supplementing an exercise programme or simply aiming to live a healthier life, a good protein-rich breakfast is the way forwards. With winter drawing closer and the temperature dropping, we thought we’d focus on delicious pancakes.

You might be confused, but don’t worry, we’re still very much focused on health and fitness. Pancakes don’t have to be carb-heavy calorie bombs smothered in sugar. A few changes of ingredients, and you can make a scrumptious version of this classic treat that is high in protein and low on guilt.

Here is our favourite protein pancake recipe that you can use this winter to wake up with a boost of healthy energy, as well as some ideas for toppings and changes.

 

Basic protein pancakes

  • Calories: 211
  • Carbohydrates: 28.5g
  • Fat: 5.4g
  • Protein: 14.5g

Ingredients

  • One ripe banana, medium
  • One egg, large
  • Two egg whites

To start off, here is a really simple recipe to get going. With just eggs and a banana, you can whip up protein pancakes in no time!

First off, beat the egg whites together until they form soft peaks. In a separate bowl, thoroughly mash the banana with a fork until you’ve got rid of most of the lumps, so it has as smooth a consistency as possible. Crack the remaining egg and mix well with the banana.

Gently fold about a third of the egg whites into the banana mixture, then when this is roughly combined add another third, then finally the last portion. The more carefully you can do this, the fluffier your pancakes will be.

Heat a frying pan or skillet on a low-to-medium heat, and spoon on a small amount of batter; enough for a pancake about two to three inches wide. Cook it for about a minute, until the bottom is browned, then flip and cook the other side. Repeat this with the rest of the batter until it is all used up, then tuck in.

 

Toppings

The basic pancake recipe is delicious on its own, but you might want to consider adding a few extras if you’re in the mood to indulge yourself. Of course, we want to keep the recipe protein-rich and as healthy as possible, so we’ve tried to make the toppings as guilt-free as possible.

One good option is low-fat Greek yogurt. A 100g serving will provide you with an extra 10g of protein, while only adding about 60 calories. You can add a handful of berries for extra flavour; blueberries, strawberries and blackberries all have excellent health benefits.

Many people like to add peanut butter for a protein boost, but be warned! Two tablespoons of standard peanut butter gives you 9g of protein but will almost double the calorie count, adding around 190 calories. Opt for a brand that is free from sugar and oil if you can. This will be healthier, but still watch your portions.

If you have a sweet tooth and really need a sugary kick from your breakfast, your best option is probably maple syrup. A tablespoon will add around 50 calories to your pancakes, but contains minerals such as zinc and manganese, as well as some antioxidants. However, it’s better to avoid the sugar altogether.

 

Other options

You might think that the base recipe sounds delicious, but it needs a little something extra. If this is the case, you could try adding a pinch of cinnamon to the mashed banana at the start to give it a bit more spice.

Alternatively, you can add fruit to the batter, which will caramelise as it cooks and taste delicious at the end. Blueberries are the classic pancake companion, but you could experiment with a range of different options.