Protein
10g
Calories
229
Serves
2-3 (makes 7 pancakes)
Start your day with these easy, Dietitian-approved pancakes. Light, versatile, and simple to make, they’re perfect for sweet or savoury toppings and can be tailored to suit your preferences.
Ingredients:
- 125g plain flour (1 cup)
- 1 large egg (or flax egg for a vegan alternative, see below)
- 300ml milk (1 1/4 cups) semi-skimmed or unsweetened soya
- Pinch of salt
- Spray oil for frying
Instructions:
1. Make the Batter:
- In a mixing bowl or jug, sift the flour and salt together.
- Create a well in the centre and crack the egg into it.
- Gradually whisk in the milk, starting from the centre and working your way out, until you have a smooth batter with no lumps. If the batter feels too thick, add a little more milk to reach the desired consistency (it should be runny but not too watery).
2. Heat the Pan:
- Place a non-stick frying pan on medium heat and add a small amount of spray oil.
- Once the pan is hot, swirl the oil around to coat the surface evenly.
3. Cook the Pancakes:
- Pour a small amount of batter into the pan (about 1/4 cup), tilting the pan to spread it out evenly across the surface.
- Cook for about 1-2 minutes, or until the edges start to lift and the top appears set. Flip the pancake carefully using a spatula and cook for another 30 seconds to 1 minute on the other side.
4. Serve:
- Remove the pancake from the pan and keep it warm while you cook the remaining pancakes, adding a small amount of spray oil to the pan if needed.
- Traditionally, pancakes are served with a sprinkle of sugar and a squeeze of lemon juice, but you can also top them with fruit, yogurt, syrup, chocolate chips or spread. For a savoury twist, try topping with cream cheese, smoked salmon, avocado, hummus, or scrambled tofu.
Flax Egg:
To make the flax egg, mix 1 tbsp ground flaxseed with 2.5 tablespoons of water in a small bowl. Stir well and let it sit for 5-6 minutes until it thickens and becomes gelatinous. Use this as a direct substitute for one egg in the pancake recipe.
Top tip
- For a protein boost, add 1 scoop of your preferred protein powder (vanilla or unflavoured works well). If the batter becomes too thick after adding the protein powder, gradually add a little more milk until you reach the desired consistency (smooth and fairly runny).
- Serve the pancakes with a dollop of Greek or Skyr yoghurt to add even more protein. These yoghurts are high in protein and complement both sweet and savoury toppings perfectly.
- To boost the fibre content, use wholewheat flour or add a teaspoon of flax seeds to the batter.
- For a sweeter taste, add a few drops of vanilla essence to the batter.
