It is widely praised in the sports world for its quality and rapid absorption, but not only that. Whey is also easy to prepare in the kitchen thanks to its solubility.
It can therefore become a healthy ingredient for tasty pancakes. A simple way to boost the protein content of your breakfasts or snacks and to showcase this powder.
To meet your needs, satisfy you and indulge without guilt, I invite you to discover how to use your whey other than in a shaker.
To support your workouts or weight loss, here are my 3 high-protein whey pancake recipes, without flour.
📚 Also read | A dietitian tested 12 whey proteins — here’s his ranking
1. Banana whey pancake
Naturally sweet thanks to the banana, you can enjoy this recipe in the morning for a high-protein breakfast.
Ingredients:
- 1 ripe banana
- 1 egg
- 1 heaped tablespoon of almond powder
- 1 scoop of vanilla-flavored whey
- 1 teaspoon of ground cinnamon
- 1 teaspoon of liquid vanilla extract
- 1 teaspoon of coconut oil or grapeseed oil
- Thoroughly mash the bananas with a fork and mix them with the egg using a whisk.
- Add the remaining ingredients and mix again.
- Transfer the batter to a lightly oiled non-stick pan. Cook over low-medium heat for a few minutes.
- Flip the pancake as soon as the first bubbles appear, to brown the other side.
Nutritional values:
- Fat: 11 g
- Protein: 30 g
- Carbohydrates: 27 g
Calories: 273 kcal
📚 Also read | The 4 best whey isolates according to a dietitian
2. High-protein chocolate and almond flavored pancake
Simple and indulgent, this chocolate whey pancake recipe can serve as a quick pre-workout snack that’s easy to make.
Ingredients:
- 1 egg
- 35 g almond powder
- 40 g of chocolate-flavored whey
- 1 teaspoon of unsweetened cocoa powder
- 50 ml unsweetened almond milk
- 1 teaspoon baking powder
- 1 teaspoon of coconut oil or grapeseed oil
- In a bowl, mix all the ingredients with a whisk.
- Heat a lightly oiled pan over medium heat and add the batter.
- Cook for a few minutes, then flip the pancake as soon as the first bubbles appear to brown the other side. Your chocolate whey pancake is ready.
Nutritional values:
- Fat: 26 g
- Protein: 39 g
- Carbohydrates: 10.5 g
Calories: 432 kcal
3. Savory sweet potato pancake with whey
An idea for a post-workout pancake or a savory breakfast that you can enjoy with avocado or seasonal grilled vegetables.
Ingredients :
- 1 scoop of unflavored whey
- 100 g of sweet potato
- 1 tablespoon of grated cheese
- 4 egg whites
- 100 ml of 2% milk
- 1 teaspoon of baking powder
- 1 teaspoon of coconut oil or grapeseed oil
- Place the sweet potato, cut into pieces, into a pot of boiling water and cook for about 15 to 20 minutes (use a fork to pierce and check that the pieces are tender).
- Drain, then let cool.
- In a food processor, pour in all the ingredients and blend for a few minutes.
- Heat a lightly oiled pan over medium heat and add the batter.
- Cook for a few minutes, then flip the pancake as soon as the first bubbles appear to brown the other side. Your savory protein-rich pancake is ready.
Nutritional values:
- Fat: 11 g
- Protein: 45.5 g
- Carbohydrates: 22 g
Calories: 369 kcal
My tips for successfully making your whey protein pancake recipes
Choose the right whey flavor
Make sure you like the taste of the whey you choose for your homemade pancakes before you start. Test it first as a shake.
And opt for a mild flavor, such as vanilla whey for sweet pancakes if you plan to top them, or a neutral one that’s ideal for savory versions.
Measure the whey correctly
The first time you put on your apron to cook with protein powder, like any new recipe, it can bring a few surprises.
Be sure to follow the recommended amounts in these sweet and savory whey pancake recipes. Using too much can change texture and flavor. After all, the fluffy texture is so pleasing to the taste buds!
Balance the ingredients for healthy pancakes
The nutritional balance remains important when you prepare your meals.
Favor healthy ingredients high in fiber and low in sugar to accompany whey, such as almond flour, sweet potato, unsweetened cocoa…
And feel free to adapt your recipe. For example, for a vegan whey pancake version, use aquafaba (chickpea liquid) instead of egg, plant-based milk…
Control the cooking
Cooking should not be too long, nor done at overly high temperatures. Not because of a risk of denaturing the proteins, the nutritional properties of whey remain intact when cooked, rest assured.
However, any overheated protein exposes you to the risk of heterocyclic amines, toxic compounds that can form above 200°C.
Choose healthy and creative toppings
Finally, let your imagination run wild to mix things up when enjoying your protein pancakes.
- Sweet topping ideas : honey, almond or cashew butter, chopped fruit, compote, peanut butter, healthy spread…
- Savory topping ideas : spreadable cheese, shrimp or chicken in coconut milk, tuna spread, hummus, guacamole, confit vegetables…
Enjoy your meal!
