I have yet to find a kid, or anyone really, who doesn’t love pancakes. Especially on the weekends. The weekends just call out for a slow morning fueled by yummy pancakes, loaded with all your favorite toppings.
Unfortunately those sweet little cakes can easily pack a huge caloric punch and can end up leaving us feeling less than our best. Traditional buttermilk pancakes topped with butter, syrup and bacon/sausage on the side tend to bring on too much sugar and fat and not enough protein and fiber.
Today I have a super tasty pancake recipe that won’t break the bank on calories and is loaded with fiber and protein to keep your belly happy for hours. Satisfaction and satiety all rolled up into one yummy pancake that will even leave your kids asking for more.
What makes these little circles of goodness even better is that they provide lots of soluble fiber and a good dose of omega-3 fatty acids from the flax meal and chia seeds. Soluble fiber and omega-3s are two nutrients proven to be key at optimizing cholesterol and lipid levels.
And just in case you are worried about those egg yolks: dietary cholesterol does not directly raise the cholesterol levels in our blood. The key for optimizing blood lipid values (total cholesterol <200, lower LDL <100, increase HDL >60 and keep triglycerides in check <150) is to avoid all trans fats, minimize processed saturated fats and not go overboard on carbohydrates, particularly processed carbs. Plus moving your body is important too 😉
Every month in the Magic Makers Movement fit lifestyle club for women we go over nutrition, fitness and wellness topics just like these in our private live trainings that we do twice a month. As a Registered Dietitian Nutritionist and personal trainer, I break down and interpret the current research on topics that impact our health and daily life.
Makes about 3 servings
- 2 brown bananas, mashed
- 4 whole eggs
- 1/4 C or 2 scoops collagen peptides
- NOTE: I used Sports Research brand but Vital Proteins and Great Lakes hydrolyzed collagen are also great brands
- 1/4 C flax seed meal
- 1 T chia seeds
- 1 tsp ground cinnamon
- 1 tsp vanilla
- 1/4 tsp sea salt
- Start by mashing the bananas in a large mixing bowl.
- Stir in the remaining ingredients and mix well.
- Let the mixture sit for ~10 minutes to allow time for the chia and flax meal to absorb some of the liquid.
- Heat a griddle over medium heat. Once hot, add ~2 tsp coconut oil, ghee or butter to the griddle.
- Ladle 2-4 T of batter at a time onto the griddle, leaving plenty of space as they tend to spread. These are easier to flip if they are on the smaller side.
- Once the edges start to firm up, check by lifting the edge with a spatula. Once they are browned to your liking, flip. Watch the temperature and lower the heat if necessary as these are a bit more prone to burning due to the banana.
- Once your pancakes are ready, serve with your favorite toppings and sides!
A couple of our favorite combos:
- Topped with nut butter and a small drizzle of maple syrup
- Topped with berries or sliced fruit and chopped nuts or unsweetened coconut
Nutrition per serving (without toppings):
270 calories, 10g fat, 24g carbohydrates, 20g protein
I’d love to hear how you like them if you give them a try! Leave a comment below or shoot me an email.
If you’d like to learn more about how to use collagen peptides, protein powders and other topics just like these, be sure to check out the Magic Makers Movement. Enrollment for this monthly nutrition and fitness coaching club for women is open until Sunday November 12th ONLY. I’m not sure when I will open up enrollment to the MMM club for the public again.