I love easy, protein-packed breakfasts. I actually skip breakfast way too often. If I have a smoothie or fruit in the morning, I am hungry again in a couple of hours, where as if I don’t have breakfast at all, I don’t even think about food until lunch time. So, too often I just skip it all together.
Lately I have been getting back on the breakfast bandwagon. I’m not entirely convinced breakfast is the most important meal of the day, but if I am getting a good dose of protein, and feel good all morning, I’m all about it. I started making these buckwheat protein pancakes a few weeks ago after falling in love with buckwheat flour. I have tried to use buckwheat flour in the past, but store bought buckwheat flour is too strong for me (usually toasted buckwheat). A few years back I tried to process my own buckwheat flour, but used a food processor. The groats didn’t break down very well, so it didn’t make a very nice flour.
This time, I added the buckwheat groats to my blender, and was shocked by how quickly a beautiful flour formed. The earthy taste in the cookies I made (which were amazing- a new favorite) was addicting. I decided to try to use them in a protein pancake- and was more than pleasantly surprised! The result is a pancake that is light, fluffy, and very similar in texture to a traditional pancake. Usually my protein pancakes (although I love them all!) are either really wet or really eggy.
I’ve experimented with a few different methods, and found that beating the egg whites and banana first, then very briefly pulsing the dry ingredients in, results in the best texture. At first I was adding all of the ingredients in together, and while I was still enjoying them, it made the pancake a bit chewy.
Another tip for making these pancakes perfect– slightly undercook it. Because this pancake is mostly egg whites, it needs to be cooked low and slow to prevent it from becoming rubbery. It’s best if turned when it looks like the pancake might fall apart as it flips, but just stays together. As soon as the bubbles start forming around the edge, carefully flip it over.
I’ve been topping mine with sunflower butter (<–A complete addiction!). The first few days I made these, I added 1/3 cup frozen blueberries instead of the chopped banana. Those were my favorite, but then I ran out of blueberries! Need to grab more of those when I can get ahold of them. Berries are never a bargain, if you can even find them, here in KL!
- 3 egg whites
- ½ medium banana, sliced
- 3 tablespoons buckwheat flour, ground from whole groats
- ¼ teaspoon sea salt
- ¼ teaspoon baking powder
- 1 teaspoon coconut oil (or cooking spray)
- Add the egg whites and ¼ of a banana to a blender, and puree for 30 seconds to a minute, until egg whites are foamy.
- To the blender, add the remaining ¼ banana, the buckwheat flour, sea salt, and baking powder. Pulse for half a second. The dry ingredients should be incorporated, but not over-mixed.
- Add 1 teaspoon coconut oil to a small frying pan (I use an 8-inch), or coat the pan with cooking spray. Pour the pancake batter into the pan, and sprinkle the top with cinnamon. Cover, and cook over low heat for 5-7 minutes, until bubbles begin to form around the edge of the pancake. Flip the pancake over before it overcooks. I find that if it comes up solid, its overcooked. When the pancake is flipped, it should fold easily and be slightly difficult to flip. Continue to cook for another minute, then transfer to a plate.
- Top with nut butter, fruit, or yogurt.