the ultimate protein/low carb hot cakes


At the end of 2012, I went from deliberating over which protein powder to buy for weeks because I had no idea what the difference was between whey and casein, and moreover, the obviously huge effect 23g protein/serve vs. 24g, to happily eating up to three serves of the stuff on a daily basis. I would eat protein powder in shake, sludge and pancake form, multiple times a day. To be completely honest, the pancakes that I made back then were dry and borderline inedible, and not like pancakes at all.

These are a little different (read: fluffy and akin to a pancake), thanks to a few tweaks. Separating the eggs and beating the whites at room temperature is utterly essential, along with the addition of a high fat, slightly sour dairy product to make the batter lighter and fluffier. The xanthan gum is a kind of celiac rite of passage to purchase when you get diagnosed – it acts as a binder when using gluten free flours, but is also great for thickening any kind of batter or smoothie. There are so many low carb pancake recipes, perhaps most notably the crepe-type involving cream cheese and eggs. My favourite McDonald’s breakfast was always the hotcakes with whipped butter as a child, and these are it, in low carb, full fat form.

I’m forever searching for balance (near impossible with shift work, let me tell you), but apparently I can’t change: I signed back up for the gym yesterday after probably not lifting anything heavier than to assist a patient to sit forward so I could listen to their chest for nearly three months, and I’m loosely doing low carb/high fat again with occasional opportunistic chocolate snacks … Decisions I came to while doing yoga and attempting to come to grips with meditation while checking in with myself.

DSC05308 DSC05315 DSC05316Makes 3 thick, full-sized pancakes:

  • 2 eggs, separated
  • 1 scoop vanilla whey protein powder/isolate (I used NutraWhey)
  • 1 tsp baking powder
  • 1 tsp vanilla essence
  • 1/4 tsp xanthan gum
  • 25g sour cream or Greek yoghurt (a large spoonful, basically)
  • Coconut oil, for frying
  • Butter and sugar-free maple syrup for topping
  1. Separate the eggs, placing the whites in a small bowl. Beat until fluffy with stiff peaks.
  2. Beat the yolks together with the protein, baking powder, xanthan gum, vanilla essence and sour cream or yoghurt. Quickly beat in the egg whites until just combined.
  3. Heat a little coconut oil in a small nonstick fry pan over medium heat. Pour a third of the batter into the pan and tip the pan to spread the batter evenly. It’s ready to flip when bubbles are starting to appear on the surface. Cook the other side for 30 seconds -1 minute.
  4. Continue with the rest of the batter, then top each pancake with a little melted butter and syrup – or whatever topping you fancy, really. These would also be utterly marvellous served with crispy, streaky bacon.

Macros, for interest (excluding butter and toppings): 455 calories, 4g carbs, 38g protein, 32g fat



2 thoughts on “the ultimate protein/low carb hot cakes

  1. i made these this morning an they are without a doubt the best and fluffiest version of protein pancakes i have ever had. i always loved the idea of them but they were so flat. thank you for fixing this problem.

    Liked by 1 person

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