Easy Protein Pancakes: A Post-Practice Treat

Courtesy: Hannah Moore

Sometimes (all the time) you just get home from practice and want something fun, but you don’t want to spend a ton of time making it.

That’s where these pancakes come in. They’re super quick to make and OH so satisfying. You literally just throw the ingredients together in one bowl, stir it up, pour ‘em on the pan, and boom…fluffy satisfaction.

Here’s what you need:

  • 1 egg
  • 1/2 tbsp of melted ghee/butter (or use vegan butter)
  • 1 mashed banana
  • 2/3 cup of oat flour (I like oat, but this can be substituted for a flour of your choice)
  • 1 tsp of baking powder
  • 1/2 tsp of baking soda
  • 1/3 cup of almond milk (or milk of choice) – depending on how dense or thin you want your cakes you can add more
  • 1-2 scoops of protein powder (your choice – I love hemp protein)
  • To sweeten – 1 tbsp of maple syrup

Optional toppings:

  • Sauteed banana slices (ummmm YUM.)
  • Walnut pieces (for brain health)
  • Warm blueberries
  • Chia seed pudding compote (this is what I pictured in the first photo) – I soak 3 tbsp of chia seeds in 14 tbsp of water overnight in a container and mix it with warm blueberries the next day!
  • Almond butter
  • Maple syrup

How to do it:

  • Mix all the wet ingredients (banana, melted ghee, almond milk) into a bowl.
  • Mix all the dry ingredients together in another bowl, and then slowly add them to the wet ingredients and stir to combine.
  • Heat the skillet/pan with a light coating of oil/butter and cook on low temperature until bubbling appears on the edges.

Why we like it:

  • Eggs – (especially organic, omega-3 eggs which are higher in vitamin content) are a great source of Vitamin A,D,E and K which are antioxidant fat-soluble vitamins. This means you need a fat to absorb them, which is provided by the lovely saturated fat in the yolk. Also a complete, bioavailable protein source
  • Ghee/Grass fed butter – rich in monounsaturated fatty acids, and the fat-soluble vitamins listed above! It also contains CLA (conjugated linoleic acid) which has cancer-fighting properties and is anti-inflammatory. CLA is amazing for gut-health.
    • Note – grass-fed butter has a higher amount of short and medium chain fatty acids – which are what your microbiome loves to feed on. Additionally, grass-fed cows are not fed a corn and soy diet, which can alter the fatty acid content of the butter into a more inflammatory profile.
  • Banana – replenishes potassium (and therefore electrolyte) balance after a workout.
  • Protein powder – for muscle maintenance and satiety.

Read Hannah Moore’s SwimSwam bio here.

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Anonymous
3 months ago

Sounds delicious-an easier option for us is Trader Joe’s with egg and skim milk or Kodiak Cakes and add some fruit on top 🙂

Anonymous
3 months ago

Easy to make AND delicious! Thank you Hannah!

Andrew Lardieri
3 months ago

YAY! Practice + Pancakes is back!!

Andrew Lardieri
3 months ago

Sounds scrumptious