This post was written by Emily Rubin, RD, a Clinical Dietitian in the Jefferson Department of Gastroenterology and Hepatology.
When we think of pancakes we may think of a very high carbohydrate, high fat, sluggish meal that will not be part of any healthy-eating or weight-loss program. I see many patients trying to lose or maintain their weight looking for lower calorie alternatives for their favorite foods. My patients with celiac disease are also looking for healthy, gluten-free recipes, so I put together this tasty pancake recipe that is low-fat, low-calorie, and gluten-free.
INGREDIENTS (Makes five 4″ pancakes)
- 1 scoop light vanilla protein powder (100 calories per serving)*
- 1/4 cup of powdered peanut butter *
- 1 large very ripe banana
- ½ tsp. cinnamon
- ½ tsp. baking powder
- ¼ tsp. salt
- 2 eggs
*If peanut allergy, use 2 scoops of protein powder instead of powdered peanut butter
1.In two bowls, separate the eggs carefully so none of the yolk gets into the egg whites. *See below how to separate an egg using a plastic bottle
2.Beat the egg whites on high for three minutes until they form soft peaks (a soft peak is when you turn your whisk upside down, the peaks are just starting to hold)
3.Add the remaining ingredients to the egg yolks and beat until smooth. Gently fold ¼ of the egg white mixture into the banana mixture until combined. Fold ¼ of mixture three more times until everything is well combined.
4.Heat a skillet over low heat. Scoop ¼ cup of the mixture onto the skillet and cook for 60-90 seconds on each side. To prevent burning cook 40 seconds on each side and repeat step.
6.OPTIONAL: Top with fresh fruit, plain or vanilla non-fat Greek yogurt, light syrup or powdered sugar.
*How to separate an egg using a plastic bottle
- Start with 2 bowls- one for egg yolk and one for the white
- Carefully crack the egg on first bowl
- Using a clean plastic bottle, hold the bottle down and squeeze the middle to get some air out
- Place the mouth of the bottle on top of the egg yolk, and slowly release your grip. Releasing too much or too quickly will pull up some of the egg whites as well
- Carefully hold the bottle so the yolk stays inside the bottle. Move the bottle over to the other bowl and to drop in the yolk in
- Repeat these steps for second egg and combine yolks in one bowl and whites in other bowl
Amount per Serving (Serving Size: one 4” pancake)
Total Fat 3g
Sodium 400 mg
Total Carbohydrate 8g
Dietary Fiber 2g