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[Recipes] Blueberry-Cinna-Banana Greek Yogurt Pancakes

Posted by on Apr 16, 2013 in Cook It UP, Desserts, Featured Article, Recipes, Vegetarian | 0 comments

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Drop the Bisquick and Aunt Jemima, throw on your big boy pants, and start making some grown-up pancakes. This delicious recipe for Blueberry-Cinna-Banana Greek Yogurt Pancakes puts an all-natural, waistline-conscious, unbelievably healthy twist on an old classic.

As a post-workout meal, these flapjacks are engineered to spark maximal lean muscle growth. Their optimal ratio of protein (33 g), fast & slow-digesting carbs, calories, and vitamins & minerals fuel accelerated recovery and growth after an intense workout session.

And if you want pancakes 24/7, don’t fret, they make the perfect any-time meal. With only 6 whole, nutritious ingredients — 0% Greek yogurt, whole wheat flour, egg whites, a banana, blueberries, and baking soda — and a few extras to infuse a little decadent flavor (sans calories or sugar), they’re a high protein, high fiber, low sugar way to keep your body tight and fat-free.

 

Health Highlights

  • All-natural, whole ingredients.
  • High Protein — 33 g for the entire recipe, or 11 g per pancake
  • Low Fat — 1.5 g for the entire recipe, or .5 g per pancake
  • Low Calorie — 465 calories for the entire recipe, or 155 calories per MASSIVE pancake
  • High Fiber — 9 g for the entire recipe, or 3 g per pancake
  • No added sugar.
  • Vegetarian

 

Ingredients

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  • 3/4 cup (one 6 oz. container) plain 0% Greek yogurt (I like FAGE)
  • 1/2 cup whole wheat flour (I like Bob’s 10 Grain Pancake & Waffle Whole Grain Mix or Whole Wheat Graham Flour). You can also substitute gluten-free flour, oat flour, etc.
  • 3 TBSP egg whites (or sub. 1 whole egg)
  • 1 banana
  • 1/2 cup blueberries
  • 1 TSP. baking soda
  • 1 TSP. vanilla extract
  • Cinnamon — a few shakes, to taste
  • Pinch of kosher salt
  • Agave nectar (*optional)
  • Honey (*optional)
  • Organic maple syrup (*optional)

 

Directions

Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 3 large pancakes

 

1. Add 3/4 cup (6 oz.) of plain 0% Greek yogurt and 1 egg to a bowl and whisk thoroughly until smooth, light, and fluffy; it should turn light yellow in color.

In a second, separate bowl, mix 1/2 cup whole wheat flour and 1 TSP. baking soda.

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Step 1

2. Pour the yogurt & egg mixture into the flour & baking soda mixture. Mix thoroughly. At this point the batter should be very thick; don’t worry, it converts into fluffiness later.

After mixing, add 1 sliced banana, 1/2 cup blueberries, 1 TSP vanilla extract, a few shakes of cinnamon, and a pinch of salt.

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Step 2

3. Mix all of the ingredients vigorously so that there is no visible flour, clumps, or cinnamon. The batter should be a rich, blue-grey color (slate, to be precise).

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Step 3

4. Coat a large griddle/frying pan with cooking spray (I like Spectrum’s spray coconut oil) and place over medium heat. Spoon the batter onto the pan into 3-5 pancakes, depending on the size & number that you want. One full batch makes three large pancakes (as shown on the right).

Note: Leave enough room in between each pancake; they expand considerably.

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Step 4

5. Flip the pancakes once you begin to see little bubbles form (~ 5 minutes). Cook for an additional 3 minutes.

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Step 5

6. Plate. Top with additional banana slices, blueberries, walnuts, agave nectar, honey, real maple syrup, etc. — the combinations are endless. If it’s a post-workout meal, a little bit of extra sugar (in the form of agave, honey, maple syrup) can kickstart the growth and recovery process; if this is a normal meal or snack, stick to whole fruit and nuts.

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Nutrition Facts Per Serving

*Per large pancake (recipe nets 3). Nutrition info for entire recipe in (parathesis).

  • Calories - 155 calories (465)
  • Fat - .5 g (1.5)
  • Total Carbs - 26.3 g (79)
  • Net Carbs - 23.3 g (70)
  • Fiber - 3 g (9)
  • Sugar - 10.3 g (31)
  • Protein - 11 g (33)
  • Vegetarian




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Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a Chef from Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

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