93g protein
1-2 meal
Strength By Fitness Recipes
High-protein, Plant-based Pancakes Version 02.
Welcome to another health & fitness friendly high-protein recipe from Strength by Fitness.
The meal
Welcome back to another high-protein pancake favorites. as always rich in texture and taste, packed to the rooftops with nutrients and protein, and health promoting with a high satiety impact.
Served with whole blueberries.
This recipe is fairly similar to our first one but it provides even more protein with roughly 90 grams of protein, and 789 calories if you eat it all on your own. Depending on how thick you make each individual pancakes you will end up with a handful more or less pancakes from this recipe. Please take note, due to using Rye flour this version is not gluten-free. You can also find this particular recipe in our first food and recipe book, STYRKA – Volume One.
Enjoy.
Ingredients
Roughly 90 grams of protein from 3 main protein sources.
Rye flour & water can be drastically upped to get more pancakes and a different texture and taste without any other changes. If you want this version to be gluten-free you will have to substitute the rye flour.
As always, the thickness of each pancake determine how many you get per batch.
Just remember that flour is pretty energy rich. So increasing the amount of flour will change the nutritional content, satiety and protein to energy ratio.
50 g rye flour ( You can go higher but flour adds a lot of extra energy )
Pinch of salt
400 g Unsweetened Soy Milk ( Use Almond Milk or half water if you are trying to reduce non-protein energy and nutrients )
Water according to preference ( More water gives you more pancakes and a mix that´s not as dense )
10g Melted Vegan Butter ( rough estimate )
90g Unsweetened Pea protein powder.
5g Olive oil
Half a banana
50g whole berries, fresh or frozen.
Optional
Cinnamon ( Adds taste & health )
Unsweetened vegan cream or homemade plant-based ice cream.
Seeds like sunflower, pumpkin, chia and flax. ( Taste, crunch and quality nutrients )
cook, prep & plan
First, stir all dry ingredients together.
Add 2dl of the plant-based milk and water ( 2dl is for your side protein drink ), and some of the melted vegan butter. Adjust soy-milk, and water according to taste.
Continue whipping it together until you have a good lump free mix and the right density.
You can make your pancakes in a pan on the stove or make use of our favorite, an electric sandwich grill. Boom.
Grease the pan/sandwich grill with vegan butter and preheat before you add your high-protein pancake mix. It needs to already be warm enough to give you a perfect pancake on the first try.
If you are using a pan, heat each side of the pancake until it has the right color and texture, flip it like a master chef, and heat the other side until done.
Once done, serve with whole berries on top.
If you are looking to up the hedonistic sensation add some plant-based whipped cream or home made ice cream together with the berries.
As mentioned above, cinnamon and various seeds can greatly alter the food experience of pancakes. Experiment and find out what works for you.
Adding seeds will increase the nutritional value even further. But the listed seeds provide nothing but beneficial high quality nutrients, so if you have room for a bit more nutrients go ahead.
nutrients
- Protein 93g
- Total Carbohydrates 60g
- Whole Plant-Based Carbohydrates 17g
- Fiber 20g
- Added Sugar 0g
- Fat 22g
- Energy Intake 789 Calories
- Satiety Range 51 to 65
the coach perspective
The same coach perspective from our very first plant-based high-protein pancake recipe applies here too.
These pancakes can be as hedonistic and indulgent as they can be protein-rich and stuffed with amazing nutrients, taste, and crispy dreamy taste adventures.
In other words, do not overlook just how health, fitness, and body composition-friendly you can make your pancake dream.
Or how low they can become on protein and high in energy if you stuff them full of flour, butter and olive oil and skip the protein powder.
Our first gluten-free high-protein, plant-based pancake meal delivered on satiety and protein and taste. But you can easily fine-tune both recipes and end up with a more diverse nutritional profile, which is what I did here. Almost the same amount of energy but quite a bit more protein. This version of our high-protein pancake-dream do make use of rye flour, which contain gluten, so replace the rye if you need it to be gluten-free.
I will repeat myself from our first recipe because this is worth repeating and never forgetting about.
You could add much more flour than what we are using, and that is usually how pancakes and waffles are done.
Standard recipes can pack 3 to 4 times as much flour as our high-protein pancakes do, with ease.
But doing so will add a ton of carbohydrates, and energy to your pancakes, skewing the nutritional content to a far lower satiety score since the protein and energy ratio will decrease rapidly.
Some adjustments you can make with a big impact.
The more soy-milk you add the more nutrients in each pancake, and the more water, the fewer nutrients you will get per pancake.
Increasing one or both will also give you a mix that´s going to be a lot less dense.
How dense you prefer your mix is all down to preferences, so this is one area that requires some experimentation.
Just do not lose track of the nutritional impact of water versus soy milk.
Speaking of that.
You can also increase the amount of flour you use for your pancakes, we used a very low amount of flour in this recipe in order to create pancakes that are much richer in protein and higher in satiety.
The downside with doing that is that you will drastically increase energy due to the high carbohydrate content of flour.
This will reduce the protein-per-energy ratio and quickly add on hundreds of extra calories.
Making our two pancake recipes not just a highly tasty high-protein dream, but a powerful example of how small changes can drastically alter the nutritional intake for two people or families that are basically eating the same meal, just prepped and cooked in slightly different ways.
So pay attention because these small changes will have a tremendous impact over time on your body composition.
Lower satiety equals less protein per energy unit, and this makes it harder to stay healthy, and lean. The higher the satiety the higher your protein ( and most often nutritional completeness too ) per energy unit ratio, which makes it easier to remain healthy and lean.
Satiety Range
- 0 to 20 Range. low nutritional completeness, low protein, excessive hunger. high energy. Avoid this junk food range.
- 21-30. Ok as a weekly treat. If the rest of the week is high in protein & satiety
- 31-40. Ok for occasional weekly meals.
- 41-50 Very nice & balanced range as a daily staple. Good amount of protein, and nutrients versus energy.
- 51-65- Rich in Protein, nutrients & Satiety. Exceedingly good range. Great daily driver.
- 66 – 80. Even more filling and very rich in protein. Try it daily.
- 81 to 100. Extremely filling with a colossal amount of protein. Can you make it a daily staple?
Hava explaining the core pillar of high-protein & satiety in a easy to understand way in the below video
high protein + nutritional completeness makes for a much healthier you
Cited study.
1. For every 3%-energy increment of added protein health outcomes improves across our entire health span.
Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses’ Health Study cohort (nutrition.org)
2.Resistance Training with either RDA protein or 1.6g per kilo of bw and day.
Let us compare RDA protein Intake vs 1.6g/day and kilo of bodyweight. | Strength By Fitness
3. Global food deficiency in billions of people.
4. People with mild to moderate kidney issues have better health and mortality outcomes with high-protein.
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2822055?s=09
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