This recipe comes from the kitchen of a friend and training partner of mine who is SRSLY the strongest beast in the gym (no lie, literally, no lie). Aside from being badass in the gym, she is a Mother and a completely intelligent pharmaceutical rep. Brain’s, beauty, brawn and talent in the kitchen. BOOM.
Reiko’s Chocolate Banana Protein Pancakes
Chocolate. Banana. Pancakes. Anytime someone mentions these words in the same sentence, I am there! And bonus, they are lower in fat and carbs and high in protein. Not to mention you can adjust the macros to fit yours! Who wouldn’t love a fluffy blend of chocolate protein powder, banana’s and oats to fit your meal plan?
Not to over use the word but, BOOM.
- 1 scoop chocolate protein powder (I used ON Gold Standard Whey Protein)
- 1 large egg
- ½ medium(7-71/2”)ripe banana, sliced
- 1/8 cup oatmeal
- ¼ tsp baking powder
- 1 T water
Heat a frying pan on medium heat and spray with a little coconut oil.
Place all ingredients into a small 2 cup blender (like a magic bullet or nutribullet or use an immersion blender in a tall cup) and blend until fairly smooth.
Pour into pan and cook until edges look a little dry (about 2 minutes), flip then cook for about another 2 minutes.
Place on a plate and enjoy.
Adjusting to fit your macros
Lower the fat: You can switch out the egg for 3 T egg whites (decrease by 50 calories, 5g fat, 1g protein).
Lower the carbs: Omit the oatmeal (decrease by 38 calories, 7g carbs, 1g fat, 1g protein).
Make it sweeter: I like using bananas that are very ripe to make the pancakes taste sweeter. You can add a low sugar/carb or even calorie free syrup or peanut butter. This is a great option for kids too!
Reiko’s Tips: Do ahead meal planning
I like to make several at a time and cut the pancakes with a pizza cutter. I portion the pancakes into ziploc sandwich bags. They keep in the fridge for a few days and are great not only for breakfast but as a post workout meal.
What are your thoughts? Comment below.