Klean High Protein Pancake Mix and Batter

Created by Karlyn Grimes, MS RD LDN CSSD
Retained Medical Advisor* (biography click here)

Close your eyes and take a moment to imagine a plate of piping hot, delectable pancakes. Sweet, tender, and oh-so-enticing – the perfect high-carbohydrate meal to give you an energy buzz and keep your glycogen stores at their peak. Although carbs rule in an athlete’s fueling regimen, meals providing only carbs can leave you dragging in the long run. Who said you can’t have your pancakes and eat them too? Try Klean High Protein Pancakes. Not only are they gluten free, but they offer whey protein to keep hunger at bay and your muscles in tip-top shape. Consume two to four pancakes with your favorite topping, a bowl of mixed fruit and a beverage of your choice (low-fat milk is great for added protein) two to three hours prior to or immediately after training or competition. Give them a try today! You won’t be disappointed.

DRY PROTEIN PANCAKE MIX

• 2 cups rolled oats, blenderized and ground to flour-like consistency
• ¾ cup Klean Isolate
• ⅓ cup granulated sweetener of choice
• 2 tablespoons baking powder
• pinch of sea salt

DIRECTIONS

1. Place the oats in a blender and grind to a flour-like consistency.
2. Pour the oat flour into a bowl along with the remaining dry ingredients. Note: you can also add cinnamon (~½ tsp) or cocoa powder (2 tablespoons) to your dry mix.
3. Store your mix in an airtight container or glass jar so it’s always on hand.
4. Makes three 1-cup servings.

PANCAKE BATTER

• 1 cup Dry Protein Pancake Mix (recipe above)
• ½ cup milk of choice
• 1 egg, lightly beaten
• 2 tablespoons oil

Optional Batter Boosters: Whole blueberries, diced strawberries, peaches or apples, chopped nuts, mini chocolate, butterscotch or peanut butter chips, dried fruit (cranberries or raisins), turkey bacon bits or what ever your taste buds fancy.

DIRECTIONS

1. Dry mix: Pour 1 cup of the dry protein pancake mix into a medium-sized mixing bowl.
2. Wet mix: In a separate small bowl, mix together the milk, egg and oil. Note: If you like your pancakes thinner, use more liquid; if you like them on the thick side, use less.
3. Unify: Slowly add the wet mix to the dry mix and mix until just blended. Do not overmix or your pancakes will be tough rather than tender.
4. Heat a large skillet on medium heat and coat evenly with butter, oil or cooking spray. When a splash of water sizzles in your skillet, pour in the desired quantity of batter to create your perfect pancake. Then, if you desire, sprinkle your cakes with the Optional Batter Boosters listed above.
5. Once bubbles start to form on the top of the pancake and the edges of the cake become lightly browned, flip the pancake (~1-2 minutes). Cook for another minute or two until the bottom is golden brown.
6. Repeat using the remaining batter, making sure to coat your skillet again with oil between each batch.
7. Top your pancakes with fresh fruit, pure maple syrup, honey, cinnamon applesauce, fruit jam, chocolate syrup or Nutella. You can also add a dollop of Greek yogurt or cottage cheese to further boost the protein content and nutrient density of your cakes. A squirt of whipped cream and sprinkle of powdered sugar will bring home the gold.
8. Makes 6-8 large pancakes or 12-15 silver dollar pancakes.

Nutrient Content per 2 large or 4-6 small pancakes: Calories: 246; Carbs: 22 grams; Fiber: 2 grams; Protein: 13 grams; Fats: 12 grams; Calcium: 16% Daily Value (DV); Vitamin D: 10% DV; Iron: 6% DV; Folate: 4% DV; Vitamin B₁₂: 7% DV; Potassium: 5% DV.

Bio
Karlyn Grimes, MS RD LDN CSSD, is the founder of Simply Simple Health (SSH) and author of The Everything Anti-Inflammation Diet Book. SSH creates and administers nutrition, fitness and health education programs for athletes, educators, coaches and sports teams at schools and colleges throughout the Boston area. Its programming includes individual and group sports nutrition counseling, as well as sport-specific personal training. SSH also contributes to numerous academic textbooks and magazines.

Karlyn has a dual Master’s degree in nutrition and exercise physiology from Boston University and a Bachelor of Arts degree in biology from Colgate University, with a minor in economics. She is a registered dietitian (RD) with the Academy of Nutrition and Dietetics, a certified specialist in Sports Dietetics (CSSD) and a licensed dietitian nutritionist (LDN) in the state of Massachusetts. She is currently a faculty member in the Nutrition and Biology Departments at Simmons College in Boston, where she teaches sports nutrition, medical nutrition therapy, exercise physiology, anatomy and physiology, general biology, and numerous other courses.

*Our medical experts have been retained as consultants in advising Klean Athlete. They are compensated for this service.