Here’s a high-protein, nutrient-packed recipe for Protein Pancakes with a Side of Scrambled Eggs
a perfect meal for bodybuilders or anyone needing a muscle-friendly breakfast or post-workout refuel packed with protein, complex carbs, and healthy fats!
Protein Pancakes
Ingredients
- 1/2 cup rolled oats (or oat flour)
- 1 scoop (25-30g) vanilla or unflavored whey protein powder
- 1/2 cup liquid egg whites (or 2 whole eggs)
- 1/4 cup unsweetened almond milk (or water)
- 1 tsp baking powder
- 1/2 tsp cinnamon (optional)
- 1/2 tsp vanilla extract (optional)
- Cooking spray or coconut oil (for the pan)
Instructions
1. Blend the batter:
- Add oats, protein powder, egg whites, almond milk, baking powder, cinnamon, and vanilla to a blender. Blend until smooth.
2. Cook the pancakes:
- Heat a non-stick skillet over medium-low heat and lightly coat with cooking spray.
- Pour 1/4 cup batter per pancake. Cook for 2-3 minutes until bubbles form, then flip and cook for another 1-2 minutes.
Scrambled Eggs
Ingredients
- 2 large eggs (or 4 egg whites for lower fat)
- 1 tbsp unsweetened almond milk (optional, for fluffiness)
- Salt and pepper (to taste)
- Optional add-ins: spinach, diced tomatoes, or shredded cheese
Instructions
1. Whisk eggs:
- In a bowl, whisk eggs with almond milk, salt, and pepper.
2. Cook:
- Heat a non-stick skillet over medium heat. Pour in the egg mixture and stir gently with a spatula until cooked through.
- Fold in optional veggies or cheese.
Macros (Approximate)
- Calories: ~400-450 kcal
- Protein: ~45-50g (from pancakes and eggs)
- Carbs: ~30-35g (from oats and optional toppings)
- Fats: ~8-10g (from eggs and cooking oil)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Whey protein and eggs provide fast-absorbing protein to kickstart muscle repair and growth.
- Complex Carbs: Oats offer sustained energy and fiber for digestion.
- Customizable: Add nut butter, berries, or sugar-free syrup to the pancakes for extra flavor and nutrients.
- Quick & Meal-Prep Friendly: Make pancake batter in bulk and freeze cooked pancakes for easy reheating.
Pro Tips
- Boost Protein: Add 1 tbsp collagen powder or a dollop of Greek yogurt on top.
- Lower Carbs: Use almond flour instead of oats and skip the syrup.
- Flavor Upgrade: Add cocoa powder to the pancake batter for chocolate protein pancakes.
- Air Fryer Pancakes: Cook pancakes in an air fryer at 350°F (175°C) for 5-7 minutes.
Enjoy this delicious, muscle-building combo to fuel your day or recovery! 🥞🍳💪