Protein pancakes with extra fiber
You’ll love this easy protein pancakes recipe, I promise! Not only do they taste delicious, oats are a good source of plant-based protein too! And with extra eggs, and fruit or berries, to garnish, you’ve got a great start to the day.
Table of Contents
Why these protein pancakes can be part of your gut-healthy diet
- Oats is a super gut-friendly ingredient with numerous vitamins, minerals and plant-based protein.
- Eggs are great 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.
How gut health affects mental health
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
- To serve: Greek yogurt, bananas or berries (and adrizzle of chocolate sauce …)
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
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Serve the protein pancakes with bananas, berries and/or a spoonful of Greek yogurt 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.
Discover what you need to know about probiotics!
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.
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.
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.
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!
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.
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Why Guts & Glory Health?
So why are we so keen on sharing our gut healthy microbiome-friendly recipes? A big reason is that feeding our gut microbiome is a foundation for good health, with hundreds if not thousands of studies confirming the link between what we eat and our gut health. And we know understand how: Our gut microbes help produce hundreds of molecules that make us feel (and look!) our best. So as a Medical Microbiologist, I’m extra happy to know about the strong link between gut health and well-being.
Most importantly, because our family like so many others has felt the full force of the pandemic when it comes to mental health, the fact there’s such a strong link between gut health and mental health is a huge motivator for us to keep sharing on Guts & Glory Health.
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