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    Protein Pancakes With Blueberry Syrup

    June 9, 2020 by Andrea Marincovich, R.D. Leave a Comment

    Jump to Recipe Print Recipe

    Golden brown protein pancakes with a splash of fresh blueberry syrup is the ultimate breakfast for the family or a delicious meal prep option for the week.

    Protein Pancakes With Fresh Blueberry Syrup Recipe.

    Who says you can’t consume pancakes while living a healthy lifestyle?! Definitely NOT me! These Protein Pancakes With Blueberry Syrup save lives, or at least mine when I’m rushing to work and need a quick breakfast. Every time I make a batch of 10 protein pancakes, I eat 3 and then freeze the other 7 to reheat during the week for breakfast. Or you can make them for the entire family and know that you are fueling them with a nutrient-dense, balanced breakfast. Not only are they super tasty, they’ll fit perfectly into any individual’s macros. 🙂  It’s a win-win and you NEED to get in on this goodness!

    If you decide to use your leftover pancakes as meal prep, there are a few things you need to know. Freeze the leftover pancakes in a gallon freezer storage bag with parchment paper in between each one. Reheat them in the microwave for 1 minute on each side. You can store your leftover syrup in the fridge for up to a week and use it in two ways. As a fruit preservative over toast or reheat it and use it as syrup once again. To reheat as a syrup you can heat it up for 20-30 seconds in the microwave or heat it in a sauce pan for a few minutes, either way, allow the syrup to cool completely before you pour it over your pancakes. If you don’t have time to reheat the syrup in the morning, maple syrup works just as well.

    Protein Pancake Ingredients

    Protein Pancakes With Fresh Blueberry Syrup Ingredients

    Nutrition Content of Protein Pancakes With Blueberry Syrup

    • These pancakes are a LEGIT protein source, with 35g of protein provided by 3 pancakes. 🙂
    • Coconut oil is a rich source of medium-chain triglycerides (MCT), shorter fatty acids than most fat sources that offer long-chain triglycerides (LCT), that act as a quick energy source for the brain and the body.
    • Not only are the pancakes low in carbohydrates, but the blueberry syrup offers a much healthier and lower carbohydrate solution to regular syrup.

    Health Benefits of Protein Pancakes

    • Cinnamon offers antioxidants (may reduce risk of cancer), anti-inflammatory properties (may reduce inflammation in the body), can help manage blood sugar levels and prevent Diabetes.
    • Vanillin is a compound found in vanilla extract. It has been shown to act as an antidepressant, and prevents free radical damage that could lead to cancer.
    • Coconut oil is a plant-based fat source that contains no cholesterol, is high in MCT fatty acids
    A bite of Protein Pancakes With Fresh Blueberry Syrup.
    Protein Pancakes With Fresh Blueberry Syrup Recipe
    Print Pin

    Protein Pancakes With Blueberry Syrup

    Golden brown protein pancakes with a splash of fresh blueberry syrup.
    Course Breakfast
    Cuisine American
    Keyword Breakfast, Brunch, Fresh Blueberry Syrup, Pancakes, Protein Pancakes
    Prep Time 15 minutes minutes
    Cook Time 40 minutes minutes
    Total Time 1 hour hour 5 minutes minutes
    Servings 10 pancakes
    Calories 444kcal
    Author Andrea Marincovich, R.D. | The Realistic Dietitian

    Equipment

    • Frypan or Griddle
    • Saucepan
    • Blender

    Ingredients

    Pancakes

    • ¾ cup whole wheat flour
    • 2 scoops vanilla protein powder
    • 1 ½ cup egg whites
    • 1 cup plain nonfat greek yogurt
    • ¼ cup vanilla almond beverage
    • ¼ cup coconut oil
    • 1 tsp vanilla extract
    • ½ tsp cinnamon
    • ½ tsp salt

    Blueberry Syrup

    • 2 cups blueberries
    • ½ cup water

    Instructions

    • Add all of the pancake ingredients to a blender and blend for 60 seconds. Let the pancake batter sit for 30 minutes to thicken.
    • While waiting for the batter to thicken, place the blueberries and water in a sauce pan over medium heat. Once the mixture comes to a boil, place on low to simmer for 20 minutes and stir about every 5 minutes. Take the syrup off stove and let it cool completely.
    • Place frypan or griddle over medium heat and wait 3-5 minutes for the pan to warm up.
    • Use a ⅓ cup measuring cup to scoop out each pancake and pour into the pan, wait for the edges to start bubbling and flip to cook the other side. Cook each side for about 1 minute and 30 seconds to 2 minutes.
    • Place 3 pancakes on a plate and cover with a ¼ of the fresh blueberry syrup.

    Notes

    Macros per 3 pancakes with ¼ of fresh blueberry syrup: 38g carbohydrates, 17g fat, and 35g protein.  ​

    Did you make this recipe?

    Please leave a comment with what you thought of the recipe and tag @threalisticdietitian on Instagram with hashtag #therealisticdietitian

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    Hi, I'm Andrea!

    I’m a Registered Dietitian from Orange County, CA.  Nutrition is my number one obsession in life and nothing rocks my world more than helping others by sharing my passion with them. I’m a true California girl! So when I’m not Dietitianing, you’ll find me in a body of water or on a dirt trail, always rockin’ a sweet pair of shades (because eye health is important too), and playing my favorite tunes. If I’m not there, there’s a 100% chance I’m snugglin’ with my fur baby, Stella!

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