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protein pancake (gluten & dairy free)

Protein Pancake (Gluten & Diary Free)

Generally I’m the kinda lady that likes to mix up her breakfast. Gut Friendly Bread one day with savoury toppings, porridge the next etc. However these past 6 months I have been on an absolute pancake bender with this Protein Pancake (gluten & dairy free). It’s literally a morning obsession that I’d honestly say I’ve only leaned away from on weekends when we go out for breakfast. The only thing that has changed over the months has been the toppings. In summer it was fresh figs and berries, whilst now its kiwi fruits, pears and stewed figs bottled from the summer months. I just can’t get enough!

I know the reason I’ve been obsessed with it is because around the same time I started lusting after this Protein Pancake for breakfast I also changed up my exercise. I’d been an avid follower of more plyometric style training for years, but at the end of last year I discovered Mind Pump and it has changed my ‘training’ life for the better in so many ways. I shifted to a resistance training program well written by the amazing trainers behind Mind Pump and never looked back. 6 months later I feel ridiculously stronger, I am eating more volume of food daily and my protein intake has increased to match. What have I noticed health wise? More resilience to handle ‘toxin stressors’ like alcohol, better mobility, less injuries and generally less over training.

This increased demand has meant that my protein requirements post workout (I like to work out in the morning) have significantly increased and 2 eggs on Gut Friendly Bread or my 3 Ingredient Pancake see me with my head in the fridge again within 2 hours. I knew I needed to up my protein game and therefore this Protein Pancake was born. The other practitioners at The JCN Clinic, Nutritionists and Naturopaths combined have also been asking me to create something like this as there is often a struggle to create a good pancake incorporating protein powder that doesn’t end up like a brick.

Now usually you will not see me including a breakdown of nutritional information with my recipes, however for those of you wanting to know what this Protein Pancake offers you after a workout, you can find the details at the end of this blog post.

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Protein Pancake (Gluten Free & Dairy Free)

Do you know what else I love about this Protein Pancake and the story behind it? I love how it highlights not only individuality of nutritional requirements but more so how your nutritional requirements as a singular person can ebb and flow. We are not static creatures by nature. Our energy demands change, our stress levels come and go. Our environments change. The food we eat should be adapted to meet these requirements. This is why we encourage our clients throughout this grand nation of Australia and beyond to move to maintenance appointments once we reach their primary health goals that had them seek out The JCN Clinic for in the first place. This allows us to check in 1 – 2 times a year, ideally seasonally, to see how food behaviours are changing with the ebbs and flows of life and ensure we guide changes to dietary intake where needed. I always say to my clients its like getting your care serviced.

Now dear reader, you only get two photo’s of this Protein Pancake. Usually I like to tempt you with an array of different angles to get you salivating. Unfortunately due to a combination of comical errors this photoshoot went sideways and I was left with just two images. From juggling flat camera batteries, bee attacks (they were after the honey – fair enough, they did make it) and pouring the honey onto the yoghurt resulting in a curdled un-photographic mess, lets just say it was better to pack up and call it a day.

As always, please let me know how you find this recipe, I love hearing from you and your feedback always helps others find these recipes! xo

Need personalised nutrition advice catered to your needs?

If you are after personalised nutrition advice and dietary planning individualised to your health and dietary needs then contact us at The JCN Clinic with your enquiry. We are always happy to answer any questions you have! 

protein pancake {gluten free & dairy free}

serves
1
preparation time
5 min
cooking time
5

ingredients

  • 2 tablespoons gluten free flour ( I used sorghum flour)
  • 2 tablespoons dairy free protein powder
  • 1 regular sized egg
  • 1/2 regular sized banana (50g)
  • 1/8th teaspoon baking powder
  • 1 – 2 tablespoons water

method

The added water to this protein pancake batter will change based on the size of your egg and the amount of banana (especially when just using a generic 1/2 banana). Therefore please follow the recipe below with respect to adding water based on the batter texture.

Place a well oiled crepe pan or fry pan on medium heat.

Add to a small mixing bowl the flour, protein powder, egg, baking powder and banana. Use a spoon to mash the banana into the ingredients and then mix with vigour bringing to a stiff batter. Now add 1 tablespoon of water and mix in. If the batter is still quite stiff and another tablespoon. Essentially the batter should be similar to a cake batter.

Pour the pancake batter onto the frying pan or crepe pan and leave for 3-4 minutes to puff up and turn golden on the underside. When bubbles start to form on the top flip the pancake over to cook through on the other side.

Once cooked, remove from the pan and top with your favourite toppings. The Protein Pancake pictured above is served with peanut butter, kiwi fruit, pear, soy yoghurt and honey.

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nutritional information forprotein pancake {gluten free & dairy free}

  • This Protein Pancake really does re-fuel well after an intensive resistance work out. Here is a breakdown of the macronutrients and overall calories that this pancake provides, with and without toppings.

Without Toppings

Calories/KJ271 cal/ 1133kj
Total Fat6g
Saturated Fat2g
Total Carbohydrates25g
Sugars6g
Fibre3g
Protein24g

With Toppings

Calories/KJ485 cal/2029 kj
Total Fat13g
Saturated Fat3g
Total Carbohydrates74g
Sugars18g
Fibre5g
Protein29g
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Kathy
Kathy
5 days ago

This looks amazing, Jess! I’m guessing an unflavoured protein would be preferable? And thoughts on using buckwheat flour?

Steph
Steph
5 days ago

Lovvvvve this. I have made it a couple of times and it ticks all the boxes. I’m currently breastfeeding so a wholesome protein hit is essential. And in only one flip! Flip yeah! Giant love for the giant pancake! Thanks again Jess! 😍

Chelle
Chelle
1 day ago

Just wondering what brands of protein powder you recommend? I find the flavour of so many I’ve tried horrible so would love to hear what you use and enjoy.

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