Who doesn’t love pancakes? They’re a breakfast classic, but they often get a bad rap when it comes to fitness goals. Whether you’re trying to lose weight or gain muscle, you don’t have to give up your favorite morning treat. Here’s how to make pancakes that fit perfectly into your fitness journey.
Pancakes for Weight Loss
When you’re on a weight loss journey, every calorie counts. But that doesn’t mean you have to skip breakfast or sacrifice flavor. Here’s a delicious, low-calorie pancake recipe that will keep you satisfied without derailing your diet.
Ingredients:
- 1/2 cup whole wheat flour
- 1/2 cup pure milk
- 1 large egg white (optional)
- 1/4 cup non-fat Greek yogurt
- 1 tbsp chia seeds (for added fiber)
- 1 tsp baking powder
- 1 tsp vanilla extract(optional)
- Small amount of coconut oil
Toppings:
- 1/2 cup diced watermelon
- 1/2 cup diced papaya
- 1-2 tbsp sugar-free syrup or a drizzle of honey (optional)
Instructions:
- Mix Batter: Combine flour, baking powder, and chia seeds in a bowl. Mix milk, egg white(optional), Greek yogurt, and vanilla(optional) in another bowl. Add wet ingredients to dry ingredients and stir until just mixed.
- Cook Pancakes: Heat a non-stick pan and lightly coat with cooking spray. Pour small amounts of batter onto the pan. Cook until bubbles form, then flip and cook until golden brown.
- Serve: Stack pancakes on a plate. Top with diced watermelon and papaya. Add sugar-free syrup or honey if desired.
These pancakes are not only low in calories but also high in fiber and protein, keeping you full and energized.
Total Nutritional Value
- Calories: 528
- Protein: 23.9g
- Fat: 15.61g
- Carbohydrates: 84.84g
Pancakes for Muscle Gain
For those looking to build muscle, breakfast is the perfect time to pack in the protein and carbs. This muscle gain pancake recipe is hearty, nutritious, and tasty enough to look forward to after a tough workout.
Ingredients:
- 1/2 cup oat flour (or blend oats into a flour)
- 1/2 cup milk (dairy or plant-based)
- 1 whole egg
- 1/2 cup cottage cheese or Greek yogurt
- 1 scoop vanilla protein powder
- 1 tsp baking powder
- 1 tsp cinnamon (optional)
- Cooking spray or a small amount of coconut oil
Toppings:
- 1 banana, sliced
- 1/2 cup mixed berries
- 1-2 tbsp nut butter (peanut or almond)
Instructions:
- Mix Batter: In a bowl, mix oat flour, protein powder, and baking powder. In another bowl, whisk together milk, egg, and cottage cheese or Greek yogurt. Combine wet and dry ingredients until smooth.
- Cook Pancakes: Heat a non-stick pan and lightly coat with cooking spray. Pour batter onto the pan. Cook until bubbles form, then flip and cook until golden brown.
- Serve: Stack pancakes on a plate. Top with banana slices, mixed berries, and a drizzle of nut butter.
These pancakes are loaded with protein and healthy carbs to help repair and build muscle after your workouts.
Total Nutritional Value
- Calories: 648
- Protein: 48.9g
- Fat: 15.61g
- Carbohydrates: 84.84g
Customizing your pancakes to fit your fitness goals doesn’t have to be complicated. With these simple recipes, you can enjoy a delicious breakfast that supports your journey, whether you’re aiming to shed pounds or gain muscle. Happy cooking and enjoy your tailored pancakes!
