Thursday, December 09, 2010

High Protein Banana Pecan Pancakes

I've seen a few recipes recently for healthy pancakes make without flour. I have nothing against carbs or the fiber-rich whole wheat pastry flour that I usually use for pancakes. However, I like that these alternative recipes contain a lot of protein from egg whites and, in the case of this particular recipe, cottage cheese.

I LOVE pancakes, but don't eat them all that often because I'm not always in the mood for the sugar crash that goes with them (don't even suggest that I replace the maple syrup with fresh fruit or sugar-free syrup--that is not an option). So, I liked the idea of a recipe that provides some extra protein to balance things out. Still, I was afraid a healthier pancake would be dry and unsatisfying. In that case, what's the point?

I finally tested them out last weekend, and the results were awesome. I adapted a recipe I saw on Ask Georgie, a fantastic blog written by a registered dietitian who shares all sorts of great recipes as well as her nutrition expertise. I made it a little more complicated by beating half the egg whites and folding them into the batter (which, by the way, comes together in a snap in your blender). These were some of the moistest pancakes I've made in a while, and they had tons of banana flavor. The texture was so light and tender. And for some reason that I can't explain, they were extremely easy to flip...what more could you want?

I don't think these pancakes have any hallmarks of a "diet-friendly" recipe. They're just really good. Since they are also extremely good for you (and lower in calories than most pancakes), it's easy to enjoy them with a side of bacon and definitely maple syrup.

High Protein Banana Pecan Pancakes
Adapted from
I use to beat half of the egg whites and fold them into the batter, but I've found that combining everything in the blender works just as well. And it makes these so quick and easy to whip up on a Sunday morning as soon as I get home from the gym. If you think your batter is too thin, you can add a tablespoon of potato or corn starch. I have done it both with and without the starch, and the batter cooks up either way. I like to sprinkle the pecans on each pancake in the skillet, but you can aslso just  fold them into the batter if you prefer.

Serves 2

1/2 cup cottage cheese
1 large very ripe banana
1 cup quick-cooking oats (80 g)
4 egg whites or 3/4 cup liquid egg white product
1 1/2 tsp baking powder
1/2 tsp cinnamon
1/4 tsp salt (scant)
2 packets Splenda or sweetener of choice
1 tsp vanilla extract
2 to 4 Tbs buttermilk or regular milk
1/4 cup toasted pecans, chopped

In a blender, combine the cottage cheese, banana, oats, egg whites, baking powder, cinnamon, salt, Splenda, vanilla and 2 Tbs of the buttermilk. Puree. If the batter is very thick and resists mixing, add additional buttermilk.

Coat a skillet or griddle with nonstick cooking spray and heat to medium high. For each pancake scoop about 1/4 cup of the batter and sprinkle with some of the chopped pecans. Flip when edges set and bubbles form, cooking 1 to 2 minutes per side, or until pancakes are golden brown, adjusting heat as needed.


Georgie Fear RD said...

Hi! Thanks for sharing my recipe with love! I'm happy it made you happy! :) Pancakes rule. :)

Welcome! said...

Thanks Georgie!!! Yes, pancakes totally rule.

Tv Food and Drink said...

Looks great. I'm going to give them a shot. Thanks for a great alternative!

Paul Byron Downs said...

Wondering how many grams of protein you might think go into each pancake?


online pharmacies said...

Liquid egg whites are just the right ingredient for a protein rich pancake.

Anonymous said...


Teinya Pheillis said...

I will try to bake this banana Pecan pancakes for Long Island nutritionist. I think they will like this one because I always see banana whenever I visit their place.