High protein waffle/pancakes

5 years ago

last modified: 5 years ago

I revised my pancake and waffle recipe to make something that would be high protein and therefore something I would be able to eat on occasion. I saved the recipe as a PDF file, thinking I could upload it here as a photo, so here it is as a jpeg file. I did not want to cut and paste as text because Houzz would mess up the columns that I set up.

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Anyway, this shows the amount of protein I was able to get into one waffle, which is more than four times what is in a normal waffle, according my The Complete Book of Food Counts, which I have been using. The carbohydrate and calorie levels remain the same as normal waffles/pancakes. I ate 3/4 of one waffle for lunch today, which filled me up, and I used to eat 1-1/2 or two waffles at a time, and with syrup. I had mine plain today, but Kevin ate his with syrup. I'm sure they tasted very good with syrup, but I am okay with how they taste plain. I could significantly reduce the calories by reducing the butter, but then I do not think I would want to eat them. The butter adds 37.5 calories to what I am eating, and I think that is okay. My fish oil capsules have 30 calories each, and so now I take them only once a day, and I wonder if I should stop them altogether. I also have other protein powders that have fewer calories and more protein than the pea powder, but I thought the flavor of the pea powder was best. I might try a soy powder next time.

I only did this because I thought I had to remove waffles and pancakes from my diet, but I think I can keep them when made like this, and Kevin likes them. Plus they are super easy and fast to make. My normal recipe uses two eggs instead of three and the liquid is adjusted accordingly. I also used to use 3/4 Tbsp of sugar but replaced that with sugar substitute - it definitely needs something there.

I'm not sure how much benefit I am getting from the whole wheat flour, but I get it comes mainly from the fiber.

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Comments (4)

plllog
5 years ago
Congrats on the new recipe! You do need to eat, and to eat foods that are good for you but still satisfying. A lot of people who go through this end up right back where they started because they don't like the food. Making the new order items satisfying and good is more important than a third of a pat of butter more or less. Good work!
Lars thanked plllog
annie1992
5 years ago
last modified: 5 years ago
Lars, good for you. I know you're a great cook and adapting recipes to fit your diet will be a challenge, hopefully a fun one.

There are a couple of higher protein/lower carb recipes out there, including the one that's just one banana and 2 eggs with 1/8 tsp baking powder to make it a bit lighter. I didn't like them at all, but I don't like bananas. Amanda can't have gluten and she actually liked them. I thought a tablespoon of cocoa powder might bump up the flavor, but didn't try it.

Dad never had syrup on his pancakes, because he was diabetic. He used chunky applesauce or some fruit/berries cooked with a little artificial sweetener. Fortunately the sweeteners are better than they were when there was just saccharine available.

Cookingrvc posted a lemon ricotta pancake recipe, but it had a whole stick of butter in it, as well as full fat ricotta, so I can't imagine what THAT would do to the calorie count! The one linked above seems healthier, but there is no nutrition information available, so you'd have to figure each ingredient separately.

Good luck, I know you're going to find lots of delicious foods that you and Kevin both like, while making your health a priority. It does sound like you are feeling better, so that makes me glad. Hugs to you, and to Kevin.

Annie
Lars thanked annie1992
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Lars
Original Author
5 years ago
Thanks, Annie! I've been enjoying using the spice blends that you sent me. First I put a small amount in some cottage cheese so that I can judge the flavor. I really like the Adobo, but I found it odd that it has black pepper in it, as I do not use only dried chilies when I make adobo sauce. Still, it was good on the turkey breast that we grilled/smoked last Monday. I could not find a boneless turkey breast, and so I bought a single breast with the bone and was going to remove the bone, but I have an injured thumb (knife accident last Saturday - probably due to effects from some of my medications), and so I decided to debone it after it was cooked, which was much easier but still more effort than I expected. I then cut it into three pieces and froze two of them. The third piece we are using for sandwiches (I use one slice of bread only) as this is one of the things listed on my diet.
writersblock (9b/10a)
5 years ago
last modified: 5 years ago
ncluding the one that's just one banana and 2 eggs with 1/8 tsp baking powder to make it a bit lighter.

Much better made with a very green platano instead of the banana and add a teaspoon of vanilla, if the platano doesn't throw off your numbers. IME the banana version tastes like banana, while the platano version tastes like it's made from whole wheat.

ETA I make them this way, but realize the extra oil may be a problem for you:

1 green plantain

2 eggs

1 tsp vanilla

1 Tbsp coconut oil (or other oil)

pinch salt

½ tsp baking soda

Just blend it all up with an immersion blender.

High protein waffle/pancakes

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plllog

annie1992

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High protein waffle/pancakes

Comments (4)

plllog

annie1992

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