high protein pancakes: DIY power cakes mix

high protein pancakes DIY power cakes

Keep this high protein pancakes mix on hand and you’ll only be a couple steps away from a filling nourishing breakfast!

I might be breaking ALL the recipe creation rules with this one.

There’s the “list all ingredients in order of use” rule…. I ALWAYS follow that one. It’s a big pet peeve of mine when I’m making someone else’s recipe and I’m scrambling to find how much to add of the ingredient that comes next. Making a recipe isn’t some kind of treasure hunt. Just give it to me straight!

Then there’s the “list ingredients added at the same time in descending order” rule. I love this one! It makes recipes look so neat and tidy!

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Oh no, I follow all the organizational type of recipe rules. But with this one (ssshhh, don’t tell anyone!) I actually made a copycat recipe for a food I’ve never even tasted!

So to all those people who called me a goodie two shoes in elementary school: ha! There you have it; I do have a rebel streak in me!

high protein pancake mix (

high protein pancakes craze

I kept seeing all these Dietitians posting about Kodiak Power Cakes in their #costcofinds Instagram photos. A million Dietitians couldn’t be wrong so I picked up a box the next time I was at Costco. One reason everyone was raving about this pancake mix was that it was made with simple, whole food ingredients. I flipped the box over to read the ingredient list and the first thing I thought was “I have all these ingredients at home; I could just make this myself!” Then I put the box down and went home with a mission to re-create it.

high protein pancakes DIY power cakes

Being a nutrition nerd and proud of it, I used the nutrition facts to guide my recipe creation. My first attempt was nearly right on the money! Ka-ching! A few tweaks and I had a recipe that lined up with the nutritional breakdown of the boxed stuff.

Boxed DIY
Calories 190 195
Fat (g) 2 1.5
Sodium (mg) 400 375
Carbs (g) 30 31
Fibre (g) 5 4
Sugar (g) 3 3
Protein (g) 14

14

DIY power cakes

The power cakes instructions say you can make the pancakes one of three ways:

  1. Just add water (left in photo)
  2. Just add milk (middle)
  3. Add milk and an egg (right)

For these photos I added 3/4 liquid for each cup of dry mix. As you can see in the photo the egg clearly made a “runnier” thinner pancake. I thought I would like the thicker ones but they weren’t as fluffy as I had expected. The milk and egg version proved to be a clear winner in our family.

high protein pancake mix

why these high protein pancakes are a smart choice

Compared to a regular box of pancake mix, this high protein pancake mix has

  • more than DOUBLE the protein
  • 1/3 the sugar
  • nearly THREE times the fibre!

So what does that mean for you? Protein and fibre are two very important, key nutrients at breakfast. They pack a mean punch in keeping hunger at bay. When you start your day with a meal high in protein and fibre, you are going to feel full for hours. No need for a morning pick-me-up!

power your day

This recipe uses whey protein isolate. I prefer this choice for a protein powder because that’s all that’s in it: no sweeteners or flavours or other fillers or sketchy performance enhancers. It’s also much more versatile; you can add it to anything because it has a very mild flavour on its own.

Don’t know where to get it? I order mine online. Check out this one from Amazon (affiliate link):

If you make this recipe, please let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram!  I’d love to see your creations! 

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high protein pancakes DIY power cakes

high protein pancakes: DIY power cakes mix


  • Author: Jessica Penner, RD

Description

Save money and make your own high protein pancake mix!


Ingredients

For the dry mix:

  • 1 cup oats
  • 1 1/2 cups whole wheat flour
  • 75g (1 cup) whey protein isolate (NOT concentrate)
  • 4 1/2 tsp buttermilk powder (optional)
  • 1 tbsp brown sugar
  • 1 tbsp baking powder
  • 1/2 tsp salt

For making the pancakes:

  • milk
  • eggs

Instructions

To make the dry mix:

  1. In a blender or food processor, pulse the oats until you get a rough flour texture.
  2. Whisk together the oat flour with the rest of the dry ingredients.

To make the pancakes:

  1. Whisk together 1 cup of dry mix with 1/2 cup of milk and 1 egg. 
  2. To use ALL the dry mix, add 3 eggs and 1 3/4 cups milk.

Nutrition info for 1/2 cup dry mix. 

Calories: 195 | Fat: 1.5g | Carbs: 31g | Fibre: 4g | Sugar: 3g | Protein: 14g

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