Monday, June 24, 2013

High Protein, Low-Carb Breakfast Recipes: Pancakes & Cinnamon Rolls!

High Protein, Low-Carb Breakfast Recipes: Pancakes & Cinnamon Rolls!

Breakfast is the most important meal of the day and on the weekends I tend to want very bad things. Like yesterday I made homemade egg and cheese mcgriddles, while they were mmmm good, I could have done much better with my choices.

Here are the best 3 high protein - low carb recipes I've come across lately. They are the fat burning versions of the fat storing originals we all sometimes crave. I hope you enjoy them!

Cinnamon Coconut Pancakes 
(Recipe for 3 pancakes)

3 egg whites
1/4 cup almond milk (or regular milk)
1/4 cup of coconut flour
1 tbsp cinnamon
Stevia (if you need sweetness)

In a bowl mix the coconut flour, cinnamon and stevia and then add the almond milk. Beat the egg whites until they're fluffy and fold into the mix. Mix all ingredients until flour clumps are fully resolved. Heat a Teflon pan with a little bit of olive oil or spray olive oil into the pan. Spoon the batter mix into the pan forming little pancakes. Flatten with a spatula and cook until golden brown on both sides.

Nutrition info for 3 pancakes:
Calories: 182
Carbs: 17g
Protein: 15g
Fat: 4g
Fiber: 10g
Sugar: 2g

Protein Cinnamon Rolls 

5 egg whites
10g coconut flour
Vanilla Whey protein (30g)
10g Apple Fiber (pectin)
1 packet stevia
1 tbsp Cinnamon

Combine the ingredients. Spray a rectangular pan with olive oil spray and then lay out the dough out in a rectangular pan in one long rectangle. Pre-heat the oven to 350 degrees. Bake the dough for 15 minutes or until golden brown.

While the dough is baking combine the following ingredients for the frosting:
2 egg whites
1/4 cup Non-fat Greek Yogurt
1 packet stevia
1 tbsp Cinnamon
1 tbsp Vanilla Extract

Whip the egg whites and then fold the Greek yogurt in. Add the additional ingredients. Once the dough is baked roll it up, cut it into bite-sized pieces and spread the frosting on top.

Nutrition info:
Calories: 316
Carbs: 16g
Protein: 45g
Fat: 8g
Fiber: 8g

Pumpkin Pie Pancakes (recipe makes 2 large pancakes)
pumpkin pancakes
1/4 cup egg whites
1/2 cup dry oats
1/8 cup vanilla almond milk (unsweetened = lower sugar)
1/4 cup pumpkin puree (from the can)
1 tbsp Pumpkin pie spice
1 tbsp Cinnamon

Mix the egg whites and oats in a food processor until they form a paste. Then add the almond milk, pumpkin puree and pumpkin spice, and cinnamon and mix again. Pour the mixture into a heated Teflon pan and cook until golden brown on each side. Add toppings to your liking - pecans, walnuts, banana, greek yogurt...

Calories: 220
Carbs: 33g
Protein: 14g
Fat: 3g

Have a very fit day!


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