Ever since I learned about protein pancakes and muffins, all I want to do is make them. I love pancakes and muffins but don’t normally eat them because they don’t normally have a lot of nutritional value.
A lot of recipes I found for flourless pancakes and muffins — where protein powder is used in place of flour — require eggs. The vegan subsitutes for eggs are typically flax “eggs” and chia “eggs”.
When I use these, my muffins and pancakes NEVER cook fully in the middle, no matter how long I cook them. They’re always wet inside. I still eat them, though, because there’s no risk of salmonella poisoning or anything (+1 for veganism).
Even more frustrating, half the time I can’t even flip the pancakes properly and they end up turning into a scramble.
I was determined to figure out a way, so I’ve tried a lot of different approaches:
making the batter more dry
making thinner pancakes
adding coconut flour
adding almond meal
None of these worked. This morning I decided to try using actual flour (buckwheat flour) to make pancakes…
Amazingly, they were not hard to flip, AT ALL. And, they were actually cooked inside and not wet.
I hope I saved you some time if you’ve been looking for a way to make vegan protein pancakes. I can’t give you an actual recipe because I didn’t write down what I was doing this morning, but the bottom line is:
You can’t really make eggless and flourless protein pancakes where you substitute flour for protein powder. You MUST use some kind of flour.
If you disagree and have somehow been successful — please share what you did!
Bananas and oatmeal / oat flour are kind of a magical combination.
I’ve discovered three completely different things you can make with just these two ingredients. But first, let’s talk about the nutritional value of oatmeal. According to Authority Nutrition:
Oats are among the world’s healthiest grains.
They are a good source of many vitamins, minerals and unique plant compounds.
Oats also contain large amounts of unique soluble fibers called beta-glucans, which provide numerous health benefits.
These include lower cholesterol, reduced blood sugar and insulin responses, relieved constipation and improved immune function.
In addition to all this, oats are also very filling, and may reduce appetite and help you eat fewer calories.
You don’t even need any added sugar if your bananas are ripe enough, so your blood sugar won’t spike as much as eating conventional pastries.
Ingredients (makes about 5 muffins):
- 4 medium ripe bananas
- 2 cups oat flour
- Preheat oven to 375 degrees.
- Mash bananas with a fork or potato masher, or blend in a food processor.
- Mix all the ingredients in a large bowl until combined.
- Thoroughly grease a muffin tin, or use muffin liners.
- Evenly distribute batter into muffin tin.
- Bake for 20-25 minutes or until a toothpick inserted into a muffin comes out clean.
Ingredients (makes 6 cookies):
- 1 ripe medium banana
- 1 cup oat flour (ground up oatmeal)
- Preheat oven to 350 degrees.
- Mash up the banana with a fork.
- Add in the oat flour and mix until well combined.
- Optional: Add in dried fruit, nuts, cacao nibs, or anything your heart desires. I added a scoop of pea protein powder, one chopped up date, and some crushed up walnuts.
- Put onto a lightly greased cookie sheet or parchment paper and bake for 10-15 minutes or until firm.
You can eat these for breakfast!
Ingredients (makes 3 pancakes):
- 1 medium ripe banana
- 1 cup of oat flour (ground up oatmeal)
- A few tablespoons of milk of your choice
- Put everything in a blender or food processor and blend until smooth. Add enough liquid so that it’s not super thick.
- Heat up a lightly oiled frying pan to medium heat.
- Add spoonfuls of pancake batter into the pan to make 3 pancakes.
- Flip when bubbles start to form on the top.
Jazz it up
You can customize these up with whatever you have lying around in your kitchen, like:
- dried fruit
- protein powder
- crushed up nuts
- cacao nibs
- chocolate chips
- chia seeds
The world is your oyster!