Protein pancakes with extra fiber

You’ll love this easy protein pancakes recipe, we promise! Add fruit, oatmeal, and extra eggs to your pancakes for additional nutrition, and you’ve got a great start to the day.


Why these protein pancakes can be part of your gut-healthy diet

  • Oats is a super gut-friendly ingredient with protein, numerous vitamins and minerals.
  • Eggs are a superfood for your gut health, with proteins and important nutrients, such as vitamin B6, B12 and vitamin D.
  • Almond milk has a nutty flavor and works well if you, like me, need to reduce dairy in your diet.

PS chocolate drizzle on top isn’t the healthiest choice, but soooo good and doesn’t hurt in moderation. The pancakes still taste delicious, even without the chocolate!

At Guts & Glory Health we go for the 80/20 balance when it comes to lifestyle! PS: If you want to learn more about why you should add eggs and oats to your diet, scroll down for a deep-dive into the science behind it.

Advertisements

Here’s what you need for this easy protein pancake mix.

Ingredients – Protein pancakes

  • 4 eggs
  • 2 tablespoons sugar
  • 100 g butter, melted
  • 5 dl almond milk (or regular milk)
  • 5 dl flour
  • 1 dl oats
  • 4 teaspoons baking powder
  • 1 teaspoons salt

Method – protein pancakes

Making this protein pancakes recipe is simple and we promise it is sooo worth it.

  • Sift flour and baking powder into a bowl
  • Mix in the remaining dry ingredients
  • In a separate bowl, whisk milk and eggs
  • Add to the dry ingredients and mix until smooth
  • Add melted butter
  • Cook on medium heat

Serve the protein pancakes with bananas and enjoy! 🙂 PS: If you add a dollop of Greek vanilla yogurt or regular yogurt, you also get probiotics, which is great for gut health.

Boost flavor and gut health with berries

Serving berries with your protein pancakes can significantly boost gut health due to their high content of dietary fiber, antioxidants, and beneficial plant compounds. Berries like blueberries, strawberries, and raspberries are rich in fiber, which aids in digestion and promotes regular bowel movements by adding bulk to the stool. This fiber acts as a prebiotic, feeding the beneficial bacteria in your gut, which helps maintain a healthy and balanced microbiome.

Furthermore, berries contain high levels of polyphenols, powerful antioxidants that reduce inflammation in the gut and protect against oxidative stress. These antioxidants also support the growth of beneficial gut bacteria while inhibiting harmful bacteria. The combination of protein from this easy protein pancakes recipe and the nutrients from berries creates a balanced meal that supports overall digestive health, enhances nutrient absorption, and strengthens the immune system. By incorporating berries into your breakfast, you can enjoy a delicious meal that also contributes to a healthier gut.

Advertisements

Learn more about the health benefits of oats and eggs

Health Benefits of Oats

Nutritional Profile

Oats are highly nutritious and a great source of important vitamins, minerals, fiber, and antioxidants. They are particularly rich in manganese, phosphorus, magnesium, copper, iron, zinc, folate, vitamin B1 (thiamin), and vitamin B5 (pantothenic acid). Oats also contain small amounts of calcium, potassium, vitamin B6, and vitamin B3 (niacin).

Heart Health

Oats are well-known for their heart-health benefits. The soluble fiber in oats, particularly beta-glucan, helps to reduce cholesterol levels. Beta-glucan forms a gel-like substance in the gut, which can bind cholesterol-rich bile acids and carry them out of the body. Numerous studies have shown that the regular consumption of oats can lower total cholesterol and LDL cholesterol levels, which are significant risk factors for heart disease.

Digestive Health

The high fiber content in oats promotes healthy bowel movements and prevents constipation. The beta-glucan in oats increases the growth of good bacteria in the digestive tract, which is beneficial for gut health.

Blood Sugar Control

Oats can help stabilize blood sugar levels, especially in people who are overweight or have type 2 diabetes. The beta-glucan in oats can delay the emptying of the stomach and absorption of glucose into the blood, resulting in improved blood sugar control.

Weight Management

Oats are very filling due to their high fiber content, which can help with weight management. Eating oats can increase feelings of fullness and reduce the desire to eat for several hours, thus aiding in reducing calorie intake.

Advertisements

Health Benefits of Eggs

Complete Protein Source

Eggs are considered a perfect protein source because they contain all nine essential amino acids that the body cannot produce on its own. One large egg contains about 6 grams of high-quality protein, which is crucial for muscle repair and growth, making eggs an excellent food choice for those who are active or looking to build muscle mass.

Nutrient Dense

Eggs are rich in several important nutrients, including vitamin B12, vitamin D, vitamin A, vitamin B2 (riboflavin), and folate. They also contain selenium, choline, iron, and antioxidants such as lutein and zeaxanthin, which are beneficial for eye health.

Heart Health

Despite past concerns about their cholesterol content, recent research has shown that for most people, dietary cholesterol in eggs does not significantly affect blood cholesterol levels. Eggs can actually improve your cholesterol profile by raising HDL (good) cholesterol. Additionally, they contain omega-3 fatty acids, which are beneficial for heart health.

Brain Health

Eggs are an excellent source of choline, an essential nutrient that is crucial for brain health and development. Choline is a component of cell membranes and is necessary for the production of acetylcholine, a neurotransmitter involved in memory and muscle control.

Eye Health

Eggs are rich in the antioxidants lutein and zeaxanthin, which accumulate in the retina and protect the eyes from harmful blue light. These antioxidants are associated with a reduced risk of cataracts and age-related macular degeneration.

Advertisements

Why Use Oats and Eggs in Protein Pancakes

Combining oats and eggs in protein pancakes leverages the health benefits of both ingredients while creating a nutritious and balanced meal. Here are several reasons why this combination is beneficial:

High Protein Content

Both oats and eggs are excellent sources of protein. Oats provide a good amount of plant-based protein, while eggs contribute high-quality animal protein. This combination ensures that the pancakes are packed with all essential amino acids, making them a complete protein source ideal for muscle repair and growth.

Sustained Energy

The complex carbohydrates in oats provide sustained energy by breaking down slowly and providing a steady release of glucose into the bloodstream. When combined with the protein from eggs, these pancakes make for a well-rounded meal that can keep you full and energized for longer periods, preventing mid-morning energy slumps.

Balanced Nutrition

Protein pancakes made with oats and eggs are nutritionally balanced, offering a mix of macronutrients—carbohydrates, protein, and healthy fats. This balance is essential for overall health and can aid in managing blood sugar levels, reducing hunger, and supporting weight management.

Digestive Health

The fiber in oats promotes healthy digestion and regular bowel movements. Fiber can also feed the good bacteria in the gut, contributing to a healthy microbiome. This, combined with the protein and healthy fats in eggs, makes protein pancakes a digestive-friendly meal option.

Versatility and taste

Protein pancakes made with oats and eggs are incredibly versatile and can be easily customized to suit individual tastes. You can add fruits, nuts, seeds, and spices to enhance the flavor and nutritional profile of your pancakes. This flexibility makes it easy to incorporate a variety of nutrients into your diet.

Conclusion – why oats and eggs are great for protein pancakes!

Advertisements

Incorporating oats and eggs into protein pancakes is a simple yet effective way to enjoy a delicious, nutritious, and balanced meal. The combination of these two ingredients provides numerous health benefits, including improved heart health, better digestion, sustained energy, and muscle growth. Whether you’re looking for a quick breakfast or a post-workout meal, protein pancakes made with oats and eggs are an excellent choice for anyone seeking to enhance their diet and overall health.

Other recipes and posts you might enjoy:

  • Prebiotics probiotics difference

    Prebiotics probiotics difference

    Prebiotics probiotics difference is a term that a lot of people search for on Google – and for good reason. Discover how prebiotics and probiotics have different functions and sources, and how to add it to your wellness routine!

  • The 10 best kefir brands for gut health

    The 10 best kefir brands for gut health

    10 of the best kefir brands for gut health – so you can enjoy the natural benefit of kefir milk The benefit of kefir milk has been known and enjoyed for centuries. But kefir’s recent rise to fame may be linked to our growing interest in gut health. If you don’t want ‘chapter and verse’…

  • Happy holiday with the 7 best probiotics for travel and gut health

    Happy holiday with the 7 best probiotics for travel and gut health

    Discover the best probiotic for travel In today’s fast-paced world, with our on-the-go lifestyle, maintaining optimal gut health can be a challenge. Especially when travelling abroad for a much needed holiday or important business meeting. Therefore, we’ve researched the best probiotics for travel, so that you can stay healthy ‘on the go’! What’s more, when…

  • Leaky gut: What is it (and how to fix it)?

    Leaky gut: What is it (and how to fix it)?

    Leaky gut: What is it, and what are the best probiotics for leaky gut? Leaky gut syndrome, also known as increased intestinal permeability, is a condition that has gained increasing attention in recent years. So, leaky gut, what is it? Simply put, it refers to a condition wherein the lining of the small intestine becomes…

  • Classic minestrone recipes

    Classic minestrone recipes

    Classic minestrone recipes are a staple of Blue Zone diets and perfect for a delicious gut healthy menu!

  • Our No. 1 banana strawberry smoothie recipes!

    Our No. 1 banana strawberry smoothie recipes!

    Delicious banana strawberry smoothie recipes – with kefir or vanilla yogurt – that can energize and brighten your day.

  • The Best Seeds for Gut Health

    The Best Seeds for Gut Health

    The best seeds to eat for gut health and the answer to are seeds healthy