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It’s always a good idea to have pancakes for breakfast, especially on pancake day. Fire up the pan and get mixing these nutritious variations from Fresh Fitness Food.

There’s nothing like a steaming stack of pancakes in the morning – especially if they’re packed with nutritional extras. Sure, we all love a classic lemon-and-sugar crepe, but if you’re planning on having a post-gym plate or looking for a healthy, filling breakfast ahead of a full working day, then you might want to find a more nutritionally dense recipe.

We’ve got three variations that’ll tick all your boxes. They’re heavy on the protein, packed with fibre and all include at least two plants. Who said that pancakes can’t be gut-friendly?

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Cinnamon pancakes with apple compote and vanilla whip

Ingredients

Pancakes

50g banana

40g vegan vanilla protein powder

240ml oat milk

10ml lemon juice

100g self-raising gluten-free flour

10g maple syrup

2g cinnamon

30g aquafaba (the juice from a can of chickpeas, or buy straight)

Apple compote

2 apples (preferably granny smith) – skinned, cored and cut into 1cm cubes

100ml water

20g maple syrup 

Vanilla whipped yoghurt

60g coconut yoghurt

15g vegan vanilla protein

1/2 tsp vanilla flavouring 

Method

To make the compote…

Place all of the compote ingredients into a pan, flomax quercetin bring to a boil.

Turn down the heat and leave to simmer for 20-30 minutes. 

To make the yoghurt…

Mix all the ingredients together.

To make the pancakes…

Place the lemon juice and oat milk into a jug and mix together.

Set aside for 10 minutes.

Next, put the banana, maple syrup and the cinnamon into a blender and blend into a smooth paste.

Pour the aquafaba into a bowl and whisk to stiff peaks.

Mix all of the rest of the dry ingredients together, before mixing in the banana paste.

Slowly pour in the milk then fold in the whisked aquafaba.

Place a pan on the heat, add a spoonful of oil, then wipe around the pan with a paper towel.

Spoon the pancake mixture into the pan, leaving 2-3cm between each one.

Continue doing this until you have used up all of the mixture. 

To serve, pile the pancakes on a plate before spooning on the compote and vanilla yoghurt.

Protein pancakes with blueberry compote and almond sauce

Ingredients

1 small banana

2 large eggs

60g oats

1 tsp baking powder

2 tbsp protein powder of choice

2 tbsp wholemeal flour

2 tbsp milk or plant milk 

Neutral oil for cooking

80g blueberries

1 tbsp maple syrup 

1 tsp almond butter 

Pinch of salt

Fresh sliced mint 

 Ingredients

For the compote…

Place the blueberries with half a tablespoon maple syrup in a small pan over a low heat. 

Stir occasionally until the berries are softened and set aside

For the almond sauce…

Mix the almond butter with the rest of the maple syrup, a pinch of salt and 1-2 tsp water (enough to make it pourable).

For the pancakes…

In a food processor, blend together the banana, oats, egg, protein powder, baking powder, flour and milk until smooth

Place a large non-stick frying pan over a medium heat with a little oil. 

Spoon in 2-3 tbsp of batter per pancake, leaving space between them to spread.

Cook for about 2 minutes until you see bubbles on the surface, then flip and cook the underside for another 1-2 mins.

Serve the pancakes drizzled with blueberry compote, almond sauce and mint.

Strawberry protein pancakes

Ingredients

170g buckwheat flour 

Pinch of baking powder 

20g vanilla protein powder

300g oat milk 

5g olive oil 

Pinch of salt 

15g maple syrup

150g strawberries, washed and finely chopped  

Method

Mix together the dry ingredients.

Now, whisk the wet ingredients and the strawberry chunks together into the dry ingredients until the batter is smooth.

Heat a small (10-12cm) non-stick pan over a medium heat.

Place a ladleful of the batter mix in the pan, let it cook until the underside is golden and the edges have set, then flip it and continue until it is cooked through.

Serve with extra maple syrup, fresh strawberries and mint.

Recipes and images courtesy of Fresh Fitness Food.

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