If you constantly crave flapjacks but hold out to order them at cheat meals, this creative recipe from Julie Upton, RD, MS, of Appetite for Health is the answer to your pancake prayers. This dish is a favorite with the crew at Julie's CrossFit gym, since the recipe offers a nice dose of protein and fiber and the carbs come from fruit rather than a refined grain. In addition to being higher in protein and fiber than classic pancakes, the incorporation of fruit brings an extra helping of antioxidants, vitamins, and minerals to breakfast.
If you don't want to use a banana, Julie suggests subbing in pureed pumpkin or sweet potato for a lower-sugar option. Cutting back on the sugar will make this recipe suitable to the Paleo diet.
- 1 small banana (the riper, the better)
- 2 eggs or 4 egg whites
- 1 tablespoon nut butter
- Pinch of cinnamon
- 2 tablespoons nonfat Greek yogurt
- 1 teaspoon honey
- In a medium-sized bowl, mash the banana, then add the eggs, and mix well. Stir in nut butter and cinnamon.
- Heat a nonstick skillet on medium-low heat and use some oil or nonstick cooking spray to ensure the pancakes don't stick. Pour a large spoonful of batter into hot pan and cook until browned on one side (about 3 minutes); flip and brown the other side. Use patience when cooking these. You need to let the batter set and firm up before you try to flip them.
- Top your pancakes off with Greek yogurt and honey, then enjoy!
Source: Calorie Count
- Makes 2 large pancakes or 4 silver-dollar pancakes (1 serving)
- Calories per serving