Switching up your breakfast routine can be challenging. Once you get used to that bagel and schmear (with coffee, of course), it can be difficult to try something new. Even if you’re bored with what you have, convenience overcomes taste.
Unfortunately, most popular breakfast options are loaded with refined carbs, and provide little nutrients. Think: sugary muffins or donuts. Additionally, these options have minimal amounts of protein.
After a night of sleep, your body needs protein and energy to replenish its stores. The best way to consume protein to maintain optimal muscle mass is in increments throughout the day, starting with breakfast and eating about 20 to 30 grams per meal (daily needs will differ depending on the person). Most people get enough protein, but wait until the evening meal to eat the majority it. A hunk of meat or large piece of fish takes center stage at dinner.
Instead of falling into this pattern, consider spacing out protein. After all, the body can only use so much of this nutrient at one time, and will store or excrete any excess. Eating protein in adequate amounts at each meal will help keep you full, prevent overeating, stabilize blood sugar, and maintain lean muscle mass.
So instead of that bagel, why not try a more balanced meal for breakfast?
That’s where today’s recipe comes in. These flourless pancakes are made with only 4 ingredients, and packed with protein. The entire recipe provides 18 to 20 grams, plus healthy fats and fiber.
P.S. I hope to have full nutrition facts for my recipes later this summer. Stay tuned 🙂
4 Ingredient Flourless Pancakes
- 3 eggs, beaten
- 2 ripe bananas, mashed
- 1/2 tsp vanilla extract
- 1/2-1 tsp cinnamon
- Mix ingredients together (batter will be slightly lumpy).
- Lightly spray skillet with oil and heat over medium high heat.
- Pour batter on skillet (use a tablespoon to help control the size of each pancake). Wait until you see small bubbles before flipping.
- Transfer to plate. Top with fresh fruit, butter, and pure maple syrup as desired. Enjoy!
– My first few pancakes did not keep in perfect circles. I think the skillet was still heating up, or the batter was still coming together. The second round was much better. So, don’t give up!
Have a happy and healthy week!