Pretty sure I have said this before, I would eat breakfast every meal of the day.
And sometimes…. I do.
Don’t judge. You know it’s delicious.
But sometimes the breakfast options aren’t quite up to snuff nutritionally. Which is why I love finding healthier ways to enjoy this delightful meal. Whether it’s pancakes, waffles, a parfait, they don’t have to be unhealthy! The biggest culprit of most of these dishes is the sugar.
Most of iHop’s pancake servings have up to 40 even 50 g of sugar!!!! That is almost double the sugar that you should have in an entire day… in one sitting… on one plate… oh my. When you put that much sugar with so little protein? Well, it’s a recipe for disaster on anyone’s health.
These pancakes have more protein than sugar, and the natural sweetness from the apples is not only perfect for this time of year, but also a great way to get some great taste without the added enemy. With that, it is really important to get unsweetened applesauce, if you don’t, that definitely kicks up the sugar content. Just compare the two jars next time you are in the grocery store, the difference is… noticeable.
I used Tera’s Whey Vanilla Protein Powder that you can find in most grocery stores, and Whole Foods. The taste is so subtle that it doesn’t take over the entire meal. If you have a protein powder that you prefer, go right ahead! Just know it may change the taste a bit.
THE RECIPE
Serves 3 | about 8 small pancakes
1 medium apple peeled, sliced
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¾ tsp. ground cinnamon divided use
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4 large egg whites (½ cup)
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½ cup unsweetened applesauce
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¼ cup unsweetened almond milk
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1-2 scoops whey protein powder vanilla flavor
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¼ cup old-fashioned rolled oats
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6 Tbsp. oat flour
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½ tsp. baking powder
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½ tsp. ground cinnamon
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½ tsp. ground ginger (optional)
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1 dash ground nutmeg (optional)
Thinly slice the peeled apple and mix/coat with as much ground cinnamon as you want, then cook in a small skillet until the slices are cooked through thoroughly. This should take a few minutes, but make sure not to overcook or burn! Once they are done, set aside as your topping.
Meanwhile, mix the egg whites, applesauce, and almond milk in a small bowl together. Then mix the protein powder, rolled oats, oat flour, baking powder, and cinnamon in a medium bowl. Then slowly pour the wet ingredients into the dry and mix together. Careful not to over beat or beat too hard as the egg whites could change the consistency of the pancake.
I used a cast iron flat skillet to cook my pancakes, but once your pan-of-choice is coated with cooking spray, and heated slightly stove-top, begin to pour the batter. (*note: I tend to heat my pan on medium, then just before pouring the batter turn it down just a tad as not to burn the edges on contact) I tend not to go off of time, but notice the bubbles in the batter, once the outside or a generous portion of the batter has bubbles in it, then it’s ready to flip!
Stack your pancakes, top with cooked apple slices and maple syrup of choice. (*note: the nutrition facts below do not account for the maple syrup, which, obviously, changes the sugar content. My suggestion? sugar free maple syrup! Yes, it’s a thing, and yes it gives just the hint of maple that I need to complete my healthy breakfast.)
I cooked one pancake a time to cook them all evenly, and made 8 small pancakes. But if you choose, 4 medium ones would make for a perfect 2-serving meal.
