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The Ultimate Powderless Protein Pancakes

the ultimate powderless protein pancakes

The Ultimate Powder-less Pre workout Protein Pancakes

When weight training first thing in the morning it is vital that you get a good breakfast (pre workout meal). Upon waking your body is in its most depleted state due to the fact that it hasn’t been fed for 9-10 hours while you sleep, therefore refuelling your body properly and refilling your near on empty glycogen stores as soon as possible is one of the reasons breakfast is known as the most important meal of the day, especially when it comes to gaining muscle. So why not make something that satisfies taste and delivers the goods in terms of macros and nutrition.

When looking for a pre workout breakfast you cant get much better then a mixture of fast digesting and slow digesting carbohydrates for energy, a complete protein source for your muscle fuel and a small amount of healthy fats to ensure your testosterone levels are properly regulated.


Protein Pancake Total – Macros








520 kcal

Preparation and cooking time = under 10minutes


  • 50g Porridge Oats
  • ½ Medium Sized Banana
  • 2 Medium Free Range Whole Eggs
  • 6 Medium Free Range Egg Whites
  • ½ teaspoon of Cinnamon


What you will need

  • Good Non-Stick Frying pan
  • Spatula
  • Medium sized mixing jug
  • 1 Calorie olive oil cooking spray (fry light or similar alternative)



  • Crack both whole eggs and the further six egg whites into your mixing jug.
  • Next peel your banana and cut it up into small pieces.
  • Now drop your banana pieces into the mixing jug and turn on the hob to begin preheating your frying pan.
  • Sprinkle ½ a teaspoon of cinnamon into your mixing jug and begin mixing all the ingredients together until mixture is a light yellow colour making sure that there are no remains of any separated egg yolks.
  • With your pan now pre-heated, add around 5-8 squirts of your 1-calorie spray cooking oil evenly across the entire area of the frying pan.
  • Once complete begin to pour half your mixture (pancake size dependant) into the pan.
  • Let this cook for 3-4 minutes each side at a medium heat, making sure that the underside has a light brown colour before flipping the pancake.
  • With both sides cooked slide the pancake onto a plate using a spatula add a few extra squirts of cooking spray to the pan and cook the remainder of your mixture using the same method.
  • Once done assembly the second pancake on your plate on top of your first one sit down and enjoy!

Nutritional benefit breakdown of individual ingredients

Porridge Oats

porridge oats protein pancake recipe

Oats are in my opinion the best source of carbohydrates to consume before a workout. For a start studies have shown they are a great source of important vitamins, minerals, antioxidants a healthy source of dietary fibre, as well as many other health benefits including weight loss, low blood sugar and a reduced risk of heat disease. But the fundamental reason for consuming oats before a workout is due to their slow releasing energy properties which allow you to remain fuller for longer and power through long workouts.

50 grams of Porridge Oats
Protein (g) 6.1
Carbohydrates (g) 28.1
Fat (g) 4.2
Calories (kcal) 185



eggs protein pancake recipe

Eggs are a great source of fairly inexpensive high quality “complete” protein, meaning they contain all eight essential amino acids. These essential amino acids cannot be synthesised inside our bodies therefore we must obtain them from our diet.

Ensuring that we have a good amino acid profile in our body before a workout is critical in obtaining a positive nitrogen balance going into the workout. A positive nitrogen balance is one of the key factors when looking to gain lean muscle as it helps the body recover faster from workouts and puts the body in a state of anabolism where muscle growth is encouraged. This makes eggs a fantastic ingredient for any pre workout meal.

1 Medium Free Range Whole Egg

Protein (g) 6.5
Carbohydrates (g) 0
Fat (g) 5.6
Calories (kcal) 76


Egg Whites

egg whites protein pancakes

Egg whites are probably Mother Nature’s best example of a natural protein shake. They contain almost purely protein, as well as being rich sources of selenium, vitamin B6, B12, D and minerals including iron copper and zinc.

1 Medium Free Range Egg White
Protein (g) 3.6
Carbohydrates (g) 0.2
Fat (g) 0.1
Calories (kcal) 17



Bananas protein pancake recipe

Along with the vitamins and potassium included in bananas, they are also a fast digesting carbohydrate. This makes them a great aid for returning your glycogen stores to an optimal level after not eating for 8-10 hours while sleeping and giving you that quick supply of energy to hit a good workout.

X1 Medium Sized Banana
Protein (g) 1
Carbohydrates (g) 29
Fat (g) 0
Calories (kcal) 110



Cinnamon protein pancake recipe

Similar to when you consume spicy food or hot peppers the presence of cinnamon in your body speeds up your metabolism as the spice itself takes slightly more energy to metabolise. In short this boost in metabolism means your body burns more calories at rest and can assist with weight loss and fat storage

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