On a low calorie diet, need to hit your macros target for protein, but craving pancakes and hates those protein (powder) pancakes with a vengeance and would rather chew on cardboard instead?
Now, I got you covered.
With these, super low calorie, high protein, MOIST pancakes.
To get a stack of 5 small pancakes, you'll need:
190g plain natural yogurt + a tiny pinch of salt
(or about 100g of plain Greek Yogurt)
1 egg
1 tbsp oat fibre
2 tsp stevia
(or any amount of sweetener of your choice)
2 tbsp PB2 (powdered peanut butter)**
1/4 baking powder
1/8 baking soda
water or milk, if required (to tweak the batter consistency)
optional:
a few drops of vanilla extract
handful of chocolate chips
**feel free to substitute with plain flour and/or unsweetened cocoa powder if you do not wish to get peanut butter flavoured pancakes.
I used Farmer's Union 0.5% fat plain greek yogurt for the macros calculation and got the calorie count of the entire recipe (excluding optional ingredients) at only 193 kcals, with 20.1g protein, 6.8g fat and 24.2g carbs (total, not net carbs). Rather impressive, yes?
Do note that the PB2 added a substantial amount of protein to the recipe, hence if you were to swap it out for cocoa powder or plain flour, you should probably get a stack of pancakes with lower calories and lower protein count.
If you're using natural yogurt, you'll need to strain it overnight using a sieve with either cheesecloth, if you have one, or some coffee filter paper or tea filter paper will do the trick as well. Set your sieve over a bowl and lay the filter paper over it, spoon the natural yogurt into the sieve and sprinkle a tiny pinch of salt over it. Cover with a cling wrap and set in the fridge overnight. After 8 to 12 hours, it should be of a consistency that's even thicker than your usual greek yogurt. But of course, if you feel that this is too much of a hassle, you can simply use 100g of greek yogurt instead.
And to a clean bowl, add in the yogurt and crack in an egg and whisk until well combined, before adding in all of the remaining dry ingredients, mixing until the batter is smooth. There's no wheat flour in the recipe here, so no worries about overmixing your pancake batter. Depending on how big your egg is and how strained your yogurt is, feel free to tweak the consistency of your pancake batter with milk or just water to a thick, yet pour-able consistency.
Then, go on to heat up and lightly grease your non-stick pan. Pour the pancake batter onto the pan, it should spread out easily on its own. Do not try to make them too big, as they do not flip well (no flour, remember?). Cook the pancake over low to medium heat for 3 to 5 minutes, until bubbles starts to appear on the surface, and carefully slip them over to cook on the other side. As I said, these pancakes DO NOT flip well, so be extra careful when flipping them. Cook the pancakes on the other side for another 2 to 3 minutes, or until the top springs back slightly when you press lightly on them. They will also puff up considerably when just cooked, and deflates soon after leaving the pan (like souffle pancakes/baked cheesecake).
I used Farmer's Union 0.5% fat plain greek yogurt for the macros calculation and got the calorie count of the entire recipe (excluding optional ingredients) at only 193 kcals, with 20.1g protein, 6.8g fat and 24.2g carbs (total, not net carbs). Rather impressive, yes?
Do note that the PB2 added a substantial amount of protein to the recipe, hence if you were to swap it out for cocoa powder or plain flour, you should probably get a stack of pancakes with lower calories and lower protein count.
If you're using natural yogurt, you'll need to strain it overnight using a sieve with either cheesecloth, if you have one, or some coffee filter paper or tea filter paper will do the trick as well. Set your sieve over a bowl and lay the filter paper over it, spoon the natural yogurt into the sieve and sprinkle a tiny pinch of salt over it. Cover with a cling wrap and set in the fridge overnight. After 8 to 12 hours, it should be of a consistency that's even thicker than your usual greek yogurt. But of course, if you feel that this is too much of a hassle, you can simply use 100g of greek yogurt instead.
And to a clean bowl, add in the yogurt and crack in an egg and whisk until well combined, before adding in all of the remaining dry ingredients, mixing until the batter is smooth. There's no wheat flour in the recipe here, so no worries about overmixing your pancake batter. Depending on how big your egg is and how strained your yogurt is, feel free to tweak the consistency of your pancake batter with milk or just water to a thick, yet pour-able consistency.
Then, go on to heat up and lightly grease your non-stick pan. Pour the pancake batter onto the pan, it should spread out easily on its own. Do not try to make them too big, as they do not flip well (no flour, remember?). Cook the pancake over low to medium heat for 3 to 5 minutes, until bubbles starts to appear on the surface, and carefully slip them over to cook on the other side. As I said, these pancakes DO NOT flip well, so be extra careful when flipping them. Cook the pancakes on the other side for another 2 to 3 minutes, or until the top springs back slightly when you press lightly on them. They will also puff up considerably when just cooked, and deflates soon after leaving the pan (like souffle pancakes/baked cheesecake).
And tadaa~ My beautiful stack of 5 pancakes.
If I'm adding chocolate chips to my pancake, I'll always make my first pancake without the added chips so that my stack of pancakes won't look spotty in the pictures. HAHA.
But look at them! These pancakes are super, super moist and soft in the middle. Just like the gooey centre of a baked cheesecake. Well, it's almost just like eating cheesecake, but in pancake form, with the slight tartness of yogurt (you might want to add more sweetener if you're not a fan of the sourness of natural plain yogurt) and without the crazy calories.
ENJOY!
Till then,
Mia Foo
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