Protein Packed Egg White Pancakes

Category, , , , , DifficultyBeginner

This is a high protein, low fat, low carb recipe that is great for those with higher dietary protein needs.

 

 

Yields5 Servings
Prep Time5 minsCook Time10 minsTotal Time15 mins
 1 Cup egg whites (about 5 large eggs)
 1/2 Cup vanilla flavoured protein powder
 1/4 Cup psyllium husks
 1/2 tsp Xanthan gum
 1 Tbsp extra virgin olive oil (EVOO)
1

In a medium sized bowl, add egg whites, protein powder, psyllium husks and xantham gum. Mix well

2

Let sit for 5 minutes to allow the psyllium husks to absorb the moisture from the eggs. This will allow the mixture to thicken

3

Heat a large non-stick frying pan until hot. Reduce heat and add EVOO

4

Add large spoonful's of mixture to the frying pan

5

Cook each for 1 minute and then flip and cook on the reverse side for one minute. Once cooked on both sides remove to a serving plate

6

The pancakes should appear a beautiful golden brown colour when cooked

7

Repeat until all the mixture has been used

8

Serve hot with fresh berries and a low fat natural or Greek yoghurt

Nutrition Facts

Servings 5


Amount Per Serving
Calories 83
% Daily Value *
Total Fat 3.79g6%
Saturated Fat 0.57g3%
Sodium 115.09mg5%
Total Carbohydrate 0.55g1%
Dietary Fiber 0.27g2%
Sugars 0.50g
Protein 11.96g24%

Vitamin A 1.13%
Vitamin C 0.27%
Calcium 2.97%
Iron 1.17%
Vitamin B12 6.67%
Iodine 3.49%
Magnesium 5.44%
Zinc 2.88%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

The psyllium husks and xanthan gum are added to help thicken the mixture.

Serve with your favourite berries and a low fat natural or Greek yoghurt.

We used Genetix Lean WPI Vanilla Ice Cream protein powder.  This is a non-hydrolysed protein powder so retains its protein content when cooked, better than those that have been hydrolysed.  It is recommended that those who have undergone bariatric surgery use a Whey Protein Isolate (WPI) powder.

You can buy egg whites in the refrigerated section of the supermarket.  They come in a carton and what you don't need can be frozen for later use. 

 

Ingredients

 1 Cup egg whites (about 5 large eggs)
 1/2 Cup vanilla flavoured protein powder
 1/4 Cup psyllium husks
 1/2 tsp Xanthan gum
 1 Tbsp extra virgin olive oil (EVOO)

Directions

1

In a medium sized bowl, add egg whites, protein powder, psyllium husks and xantham gum. Mix well

2

Let sit for 5 minutes to allow the psyllium husks to absorb the moisture from the eggs. This will allow the mixture to thicken

3

Heat a large non-stick frying pan until hot. Reduce heat and add EVOO

4

Add large spoonful's of mixture to the frying pan

5

Cook each for 1 minute and then flip and cook on the reverse side for one minute. Once cooked on both sides remove to a serving plate

6

The pancakes should appear a beautiful golden brown colour when cooked

7

Repeat until all the mixture has been used

8

Serve hot with fresh berries and a low fat natural or Greek yoghurt

Protein Packed Egg White Pancakes

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Nutrition Facts

Servings 5


Amount Per Serving
Calories 83
% Daily Value *
Total Fat 3.79g6%
Saturated Fat 0.57g3%
Sodium 115.09mg5%
Total Carbohydrate 0.55g1%
Dietary Fiber 0.27g2%
Sugars 0.50g
Protein 11.96g24%

Vitamin A 1.13%
Vitamin C 0.27%
Calcium 2.97%
Iron 1.17%
Vitamin B12 6.67%
Iodine 3.49%
Magnesium 5.44%
Zinc 2.88%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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