Bariatric Foodie Play with your food
I have a low-carb pancake recipe on the blog already but I actually switched to using this recipe. Why? Well low-carb is good. But high protein is better!!!
This recipe is from “The Bariatric Foodie Breakfast Book” available in hardcopy and Kindle on Amazon.
To make these pancakes first I have to tell you how to make low-carb baking mix. You can buy it if you prefer, but it’s easy enough to make and if you have most of the ingredients on hand it can be cheaper!
Nik’s Low-Carb Baking Mix
Yields four 1/3 c. servings
Ingredients:
- 1 c. Hodgson Mill soy flour
- 45g (roughly 2 scoops) unflavored protein powder (I used BiPro USA)
- 1 tsp. baking powder
- ¼ tsp. salt
Nutrition information (entire batch – so divide by four!): 480 calories, 0g fat, 40g carbs, 24g fiber, 16g sugar, 96g protein
Now to make these beautiful pancakes you see above.
Ingredients:
- 1 serving Nik’s Protein Baking Mix + additional teaspoon
- 1 tbsp. sugar-free banana pudding mix
- 2 tbsp. unflavored Greek yogurt (Note: Use 1 or 2% but not fat free)
- 3 tbsp. milk (any kind of milk works here)
- 1 egg, beaten (or equivalent amount of liquid egg substitute)
- ¼ tsp. pure vanilla extract
For topping:
- A few sprays no or low-calorie butter spray
- ¼ banana, cut into slices of desired thickness
- ¼ c. sugar-free pancake syrup
- 1/8 tsp. rum extract
- 1/8 tsp. cinnamon
Directions:
Spray a griddle (or griddle pan) with nonstick cooking spray, set it over medium heat and allow it to get hot.
Meanwhile, combine all ingredients in a bowl and mix thoroughly. If mixture is too thick, add milk, by the tablespoon, until it reaches the consistency of not-quite-set pudding.
Use a tablespoon to drop heaps of batter onto your skillet and spread them into rounds. Cook about one to two minutes before flipping and cooking on the other side. Transfer to plate when done.
To make topping: Spray down a small skillet (like 7 and 1/8 inch) with nonstick cooking spray, set it over medium heat and allow it to get hot. Add bananas and spray with butter spray. Cook about one minute before adding pancake syrup. Allow it to come to a low boil, then drop the temperature down. Add rum extract and cinnamon and stir, then top pancakes.
- Breakfasts for small pouches
- Make-ahead/Grab ‘n go breakfasts
- Lazy weekend breakfasts
- Breakfasts for people who hate breakfast food!
how many calories, fat, protein and carbs are in a pancake using this recipe?
Hey there. I don't typically give stats on my recipes, just because what I use and what you may use can vary. I can tell you that a serving of Atkins Mix is 1/3 c. and has 150 cals, 11g carbs, 6g fiber and 20g protein. Everything else is variable. If you decide to try it, plug your ingredients into a food journal to get the exact stats on what you made! Hope that helps some.
I made these last night. Definitely a keeper for us, however I HAVE to eat these SLOWLY. Being 7 mos out I only had 1.5 small little pancakes and a few bites of eat and a few bites of turkey sausage. Husband said it was a keeper though!
These are awesome! Even my daughter who won't eat "diet" food ate them and LIKED them! Shocking for her…plus for me! Yay!
Pattiepoo32
Well WOOT for that, both of you! Yes, they are dense, but since they have so much protein I think that's ok for me. What I couldn't justify was being full off a regular pancake that gave me virtually NO protein.
I made protein baked cinnamon roll oatmeal! 🙂 YUM
Hey, Nik. Both the single-serve and the family style recipes use 1/2 cup milk. Is that right? Thanks!
Kim Tres
Yep. The additional egg and butter add the extra wetness you need. But play it by ear. If it doesn't seem right for your tastes, change it up!
Cool. Thanks!!
Atkins mix on Amazon is currently unavailable! Dang! Anyone know where else you can get it?
I just made these and they are AWESOME! I used the recipe for the baking mix with almond flour from your book, and I’m really glad I forked out that $10! They are light and fluffy, and definitely a new staple in my kitchen. I’m looking forward to eating the other half of the batch in a couple hours lol!
What if you can’t use soy products? Any subs?
Hi there! You can use almond flour or a low-carb baking mix if you prefer. Bob’s Red Mill makes a mix that is soy-free and is sold in most grocery stores health food sections!