CHAPTER 4

Pumped-Up Pancakes, French Toast & Crepes

These aren’t your average flapjacks, French toast, and breakfast crepes. These are PUMPED UP with protein. They’re also insanely delicious! Try ’em all and see . . .

All About Protein Powder . . .

Never used it before? No worries!

What is it? Protein powder is a shelf-stable source of nutritious protein that can be blended seamlessly into a variety of foods and drinks. The types on shelves run the gamut. They can be made from whey (dairy), soy . . . even brown rice! A couple of my favorite brands are Designer Whey and Quest.

Why use it? Protein powder is a great way to boost the protein count of foods that traditionally wouldn’t have a lot of protein: cereal, smoothies, pancakes, and more. And extra protein means they’re extra filling.

What else can I do with it? Flip to the index to see all the recipes in this book that call for protein powder. The Protein-Packed Chocolate Cake in a Mug is a personal favorite!

PROTEIN POWER!

Pancake Tip!

The first pancake generally takes the longest to cook, so keep an eye on that second one; it’ll cook faster!

 

Strawberry Banana Pancakes

Entire recipe: 320 calories, 6.5g fat, 562mg sodium, 43.5g carbs, 8g fiber, 16.5g sugars, 25g protein

¼ cup egg whites or fat-free liquid egg substitute

¼ cup mashed ripe banana

3 tablespoons vanilla protein powder with about 100 calories per serving

3 tablespoons oat bran

1 no-calorie sweetener packet

½ teaspoon baking powder

⅛ teaspoon vanilla extract

Dash cinnamon

Dash salt

¾ cup sliced strawberries

2 tablespoons fat-free vanilla Greek yogurt

¼ ounce (about 1 tablespoon) sliced almonds

You’ll Need: medium bowl, skillet, nonstick spray, plate

Prep: 10 minutes

Cook: 10 minutes

  1. To make the batter, in a medium bowl, combine all ingredients except strawberries, yogurt, and almonds. Mix until uniform.
  2. Bring a skillet sprayed with nonstick spray to medium heat. Add half of the batter to form a large pancake. Cook until it begins to bubble and is solid enough to flip, 1 to 2 minutes.
  3. Gently flip, and cook until both sides are lightly browned and inside is cooked through, about 1 minute.
  4. Plate your pancake and top with half of the strawberries.
  5. Remove skillet from heat, re-spray, and return to medium heat. Repeat with remaining batter to make a second pancake.
  6. Place second pancake over the first. Top with remaining strawberries, followed by yogurt and almonds.

MAKES 1 SERVING

 

Banana Walnut Pancakes

Entire recipe: 319 calories, 7g fat, 556mg sodium, 42g carbs, 6.5g fiber, 15.5g sugars, 24.5g protein

¼ cup egg whites or fat-free liquid egg substitute

¼ cup mashed ripe banana

3 tablespoons vanilla protein powder with about 100 calories per serving

3 tablespoons oat bran

1 no-calorie sweetener packet

½ teaspoon baking powder

⅛ teaspoon vanilla extract

Dash cinnamon

Dash salt

¼ cup sliced banana

2 tablespoons fat-free vanilla Greek yogurt

¼ ounce (about 1 tablespoon) chopped walnuts

You’ll Need: medium bowl, skillet, nonstick spray, plate

Prep: 10 minutes

Cook: 10 minutes

  1. To make the batter, in a medium bowl, combine all ingredients except sliced banana, yogurt, and walnuts. Mix until uniform.
  2. Bring a skillet sprayed with nonstick spray to medium heat. Add half of the batter to form a large pancake. Cook until it begins to bubble and is solid enough to flip, 1 to 2 minutes.
  3. Gently flip, and cook until both sides are lightly browned and inside is cooked through, about 1 minute.
  4. Plate your pancake. Remove skillet from heat, re-spray, and return to medium heat. Repeat with remaining batter to make a second pancake.
  5. Plate pancake, and top both with remaining ingredients.

MAKES 1 SERVING

 

Apple Cinnamon Pancakes

Entire recipe: 318 calories, 6g fat, 568mg sodium, 40.5g carbs, 7g fiber, 18g sugars, 26.5g protein

¼ cup egg whites or fat-free liquid egg substitute

¼ cup no-sugar-added applesauce

3 tablespoons vanilla protein powder with about 100 calories per serving

3 tablespoons oat bran

2 no-calorie sweetener packets

½ teaspoon baking powder

⅛ teaspoon vanilla extract

Dash salt

¼ teaspoon plus 1 dash cinnamon

½ cup finely chopped Fuji apple (or another sweet apple)

¼ cup fat-free vanilla Greek yogurt

¼ ounce (about 1 tablespoon) sliced almonds

You’ll Need: medium bowl, small bowl, skillet, nonstick spray, plate

Prep: 10 minutes

Cook: 10 minutes

  1. To make the batter, in a medium bowl, combine egg whites/substitute, applesauce, protein powder, oat bran, sweetener, baking powder, vanilla extract, and salt. Add ¼ teaspoon cinnamon and 2 tablespoons water, and mix until smooth and uniform. Stir in apple.
  2. In a small bowl, mix remaining dash of cinnamon into yogurt.
  3. Bring a skillet sprayed with nonstick spray to medium heat. Add half of the batter to form a large pancake. Cook until it begins to bubble and is solid enough to flip, 1 to 2 minutes.
  4. Gently flip, and cook until both sides are lightly browned and inside is cooked through, about 1 minute.
  5. Plate your pancake. Remove skillet from heat, re-spray, and return to medium heat. Repeat with remaining batter to make a second pancake.
  6. Plate pancake, and top both with yogurt and almonds.

MAKES 1 SERVING

 

Blueberry Pancakes with egg scramble

Entire recipe: 328 calories, 5.5g fat, 565mg sodium, 44.5g carbs, 6.5g fiber, 12.5g sugars, 24g protein

PANCAKES

¼ cup whole-wheat flour

2 tablespoons vanilla protein powder with about 100 calories per serving

½ teaspoon baking powder

Dash cinnamon

3 tablespoons egg whites or fat-free liquid egg substitute

¼ cup no-sugar-added applesauce

⅛ teaspoon vanilla extract

1 no-calorie sweetener packet

2½ teaspoons light whipped butter or light buttery spread

½ cup frozen unsweetened blueberries, thawed and drained

¾ teaspoon cornstarch

SCRAMBLE

⅓ cup egg whites or fat-free liquid egg substitute

Optional seasonings: garlic powder, onion powder, black pepper

You’ll Need: medium bowl, skillet, nonstick spray, plate, medium microwave-safe bowl, microwave-safe mug

Prep: 10 minutes

Cook: 10 minutes

  1. To make the pancake batter, in a medium bowl, combine flour, protein powder, baking powder, and cinnamon. Mix well. Add egg whites/substitute, applesauce, and vanilla extract. Add half of the sweetener packet and 2 tablespoons water, and stir until smooth and uniform.
  2. Bring a skillet sprayed with nonstick spray to medium heat. Add half of the batter to form a large pancake. Cook until it begins to bubble and is solid enough to flip, 1 to 2 minutes.
  3. Gently flip and cook until both sides are lightly browned and inside is cooked through, about 1 minute.
  4. Plate the pancake, and spread with 1¼ teaspoons butter. Remove skillet from heat, re-spray, and return to medium heat. Repeat with remaining batter to make a second pancake.
  5. Place the second pancake over the first, and spread with remaining 1¼ teaspoons butter.
  6. Place blueberries in a medium microwave-safe bowl sprayed with nonstick spray. Stir in 1 tablespoon water. Sprinkle with cornstarch, and stir to coat. Microwave for 1 minute, or until hot and thickened. Stir in remaining half of the sweetener packet, and spoon over pancakes.
  7. To make the scramble, place egg whites/substitute in a microwave-safe mug sprayed with nonstick spray. Microwave for 45 seconds. Stir and microwave for 15 seconds, or until set. Serve with pancakes.

MAKES 1 SERVING

 

PB&J French Toast

Entire recipe: 310 calories, 7.5g fat, 410mg sodium, 40.5 carbs, 11g fiber, 13g sugars, 24.5g protein

⅓ cup egg whites or fat-free liquid egg substitute

2 tablespoons vanilla protein powder with about 100 calories per serving

¼ teaspoon cinnamon

¼ teaspoon vanilla extract

1 no-calorie sweetener packet

2 slices light bread

1 cup frozen unsweetened mixed berries, thawed and drained

2 teaspoons creamy peanut butter

You’ll Need: wide bowl, whisk, large skillet, nonstick spray, plate, microwave-safe bowl

Prep: 5 minutes

Cook: 5 minutes

  1. In a wide bowl, combine egg whites/substitute, protein powder, cinnamon, vanilla extract, and half of the sweetener packet. Whisk thoroughly.
  2. Bring a large skillet sprayed with nonstick spray to medium-high heat.
  3. Thoroughly soak bread in egg mixture, until all the mixture has been absorbed. Cook until golden brown, 1 to 2 minutes per side. Transfer to a plate.
  4. In a microwave-safe bowl, combine berries with peanut butter and the remaining half of the sweetener packet. Microwave for 15 seconds, or until peanut butter is warm. Stir to coat, and spoon over French toast.

MAKES 1 SERVING

 

Blueberry Almond French Toast

Entire recipe: 322 calories, 9g fat, 425mg sodium, 40g carbs, 9g fiber, 12.5g sugars, 22.5g protein

⅓ cup egg whites or fat-free liquid egg substitute

2 tablespoons vanilla protein powder with about 100 calories per serving

¼ teaspoon cinnamon

¼ teaspoon vanilla extract

2 no-calorie sweetener packets

2 teaspoons light whipped butter or light buttery spread

2 slices light bread

¾ cup frozen unsweetened blueberries, thawed and drained

1 teaspoon cornstarch

¼ ounce (about 1 tablespoon) sliced almonds

You’ll Need: wide bowl, whisk, large skillet, nonstick spray, plate, microwave-safe bowl

Prep: 5 minutes

Cook: 5 minutes

  1. In a wide bowl, combine egg whites/substitute, protein powder, cinnamon, vanilla extract, and 1 sweetener packet. Whisk thoroughly.
  2. Bring a large skillet sprayed with nonstick spray to medium-high heat. Add butter, and let it coat the bottom.
  3. Thoroughly soak bread in egg mixture, until all the mixture has been absorbed. Cook until golden brown, 1 to 2 minutes per side. Transfer to a plate.
  4. Place berries in a microwave-safe bowl sprayed with nonstick spray. Stir in 1½ tablespoons water. Sprinkle with cornstarch, and stir to coat. Microwave for 1 minute, or until hot and thickened. Stir in remaining sweetener packet, and spoon over French toast. Top with almonds.

MAKES 1 SERVING

 

Stuffed ’n Smothered Berry French Toast

Entire recipe: 323 calories, 8.5g fat, 482mg sodium, 43.5g carbs, 9g fiber, 16.5g sugars, 20.5g protein

¼ cup egg whites or fat-free liquid egg substitute

¼ teaspoon vanilla extract

¼ teaspoon cinnamon

⅓ cup light/low-fat ricotta cheese

1 no-calorie sweetener packet

2 teaspoons light whipped butter or light buttery spread

2 slices light bread

½ cup sliced strawberries

½ cup frozen unsweetened blueberries, thawed and drained

1½ teaspoons cornstarch

You’ll Need: wide bowl, whisk, small bowl, large skillet, nonstick spray, plate, medium microwave-safe bowl

Prep: 5 minutes

Cook: 5 minutes

  1. In a wide bowl, combine egg whites/substitute, ⅛ teaspoon vanilla extract, and ⅛ teaspoon cinnamon. Whisk thoroughly.
  2. In a small bowl, combine ricotta cheese, half of the sweetener packet, remaining ⅛ teaspoon vanilla extract, and remaining ⅛ teaspoon cinnamon. Mix well.
  3. Bring a large skillet sprayed with nonstick spray to medium-high heat. Add butter, and let it coat the bottom.
  4. Thoroughly soak bread in egg mixture, until all the mixture has been absorbed. Cook until golden brown, 1 to 2 minutes per side. Transfer to a plate.
  5. Spread ricotta mixture onto one slice of French toast. Top with the other piece of French toast, and lightly press to seal. Top with strawberries.
  6. Place blueberries in a medium microwave-safe bowl sprayed with nonstick spray. Stir in 1½ tablespoons water. Sprinkle with cornstarch, and stir to coat. Microwave for 1 minute, or until hot and thickened. Stir in remaining half of the sweetener packet, and spoon over French toast.

MAKES 1 SERVING

 

Peaches & Cream Stuffed French Toast

Entire recipe: 318 calories, 8g fat, 480mg sodium, 43g carbs, 8g fiber, 19.5g sugars, 21g protein

¼ cup egg whites or fat-free liquid egg substitute

¼ teaspoon vanilla extract

¼ teaspoon cinnamon

⅓ cup light/low-fat ricotta cheese

1 no-calorie sweetener packet

2 teaspoons light whipped butter or light buttery spread

2 slices light bread

1 cup chopped peaches (fresh or thawed from frozen)

1½ teaspoons cornstarch

You’ll Need: wide bowl, whisk, small bowl, large skillet, nonstick spray, plate, medium microwave-safe bowl

Prep: 5 minutes

Cook: 10 minutes

  1. In a wide bowl, combine egg whites/substitute, ⅛ teaspoon vanilla extract, and ⅛ teaspoon cinnamon. Whisk thoroughly.
  2. In a small bowl, combine ricotta cheese, half of the sweetener packet, remaining ⅛ teaspoon vanilla extract, and remaining ⅛ teaspoon cinnamon. Mix well.
  3. Bring a large skillet sprayed with nonstick spray to medium-high heat. Add butter, and let it coat the bottom.
  4. Thoroughly soak bread in egg mixture, until all the mixture has been absorbed. Cook until golden brown, 1 to 2 minutes per side. Transfer to a plate.
  5. Spread ricotta mixture onto one slice of French toast. Top with the other piece of French toast, and lightly press to seal.
  6. Place peaches in a medium microwave-safe bowl sprayed with nonstick spray. Stir in 1½ tablespoons water. Sprinkle with cornstarch, and stir to coat. Microwave for 1½ minutes, or until hot and thickened. Stir in remaining half of the sweetener packet, and spoon over French toast.

MAKES 1 SERVING

All About HG-Style Crepes . . .

The crepes in this book are super-thin pancakes made from egg whites and protein powder—they’re basically PURE PROTEIN. They sound fancy, but they’re extremely easy to make. Here are some things to keep in mind . . .

• A 10-inch skillet is essential. Any smaller, and your crepe will be too thick; any larger, and your crepe will be too thin. (Yes, there is such a thing as being too thin . . . especially if you’re a crepe!)

• That offset spatula the recipes call for? It’s just a flipping utensil with a handy bend in the blade, which allows you to gently get underneath the crepe without breaking it.

• When you’re mixing up the batter, don’t stress if it isn’t completely uniform. Any bits of protein powder will break up while the batter cooks.

 

Strawberry Almond Crepes

Entire recipe: 330 calories, 8.5g fat, 262mg sodium, 40g carbs, 6.5g fiber, 28g sugars, 26g protein

½ cup egg whites

2 tablespoons vanilla protein powder with about 100 calories per serving

⅛ teaspoon vanilla extract

⅛ teaspoon cinnamon

¼ cup fat-free vanilla yogurt

2 tablespoons low-sugar strawberry preserves

1¼ cups sliced strawberries

½ ounce (about 2 tablespoons) sliced almonds

You’ll Need: small bowl, whisk, 10-inch skillet, nonstick spray, offset spatula or flexible rubber spatula, plate, medium bowl

Prep: 5 minutes

Cook: 10 minutes

  1. To make the batter, in a small bowl, combine egg whites, protein powder, vanilla extract, and cinnamon. Whisk until uniform.
  2. To make the crepes, bring a 10-inch skillet sprayed with nonstick spray to medium heat. Pour half of the batter into the pan, quickly tilting the skillet in all directions to evenly coat the bottom. Cook until lightly browned on the bottom, about 2 minutes. Carefully flip with an offset spatula or flexible rubber spatula. Cook until lightly browned on the other side, about 1 minute.
  3. Transfer the crepe to a plate, and repeat with remaining egg mixture to make another crepe.
  4. In a medium bowl, mix yogurt with preserves until uniform. Add strawberries and almonds, and stir to coat. Divide mixture between the centers of the crepes.
  5. Fold both sides of each crepe over the filling.

MAKES 1 SERVING

 

Apple Strudel Crepes

Entire recipe: 330 calories, 6.5g fat, 247mg sodium, 40.5g carbs, 5g fiber, 21g sugars, 28g protein

¼ cup old-fashioned oats

1 no-calorie sweetener packet

½ cup egg whites

1½ tablespoons vanilla protein powder with about 100 calories per serving

¼ teaspoon cinnamon

⅛ teaspoon vanilla extract

½ cup finely chopped apple

¼ cup fat-free plain Greek yogurt

1½ tablespoons raisins

¼ ounce (about 1 tablespoon) chopped walnuts

You’ll Need: medium-large microwave-safe bowl, small bowl, whisk, 10-inch skillet, nonstick spray, offset spatula or flexible rubber spatula, plate

Prep: 5 minutes

Cook: 10 minutes

  1. In a medium-large microwave-safe bowl, mix oats with ½ cup water. Microwave for 2 minutes, or until thickened. Add sweetener, and stir well.
  2. To make the batter, in a small bowl, combine egg whites, protein powder, cinnamon, and vanilla extract. Whisk until uniform.
  3. To make the crepes, bring a 10-inch skillet sprayed with nonstick spray to medium heat. Pour half of the batter into the pan, quickly tilting the skillet in all directions to evenly coat the bottom. Cook until lightly browned on the bottom, about 2 minutes. Carefully flip with an offset spatula or flexible rubber spatula. Cook until lightly browned on the other side, about 1 minute.
  4. Transfer the crepe to a plate, and repeat with remaining egg mixture to make another crepe.
  5. To the bowl of cooked oats, add apple, yogurt, raisins, and walnuts. Mix well. Divide mixture between the centers of the crepes.
  6. Fold both sides of each crepe over the filling.

MAKES 1 SERVING

 

Chocolate Raspberry Coconut Crepes

Entire recipe; 327 calories, 8.5g fat, 291mg sodium, 39g carbs, 11.5g fiber, 25g sugars, 24g protein

½ cup egg whites

2 tablespoons chocolate protein powder with about 100 calories per serving

⅛ teaspoon vanilla extract

⅛ teaspoon cinnamon

¼ cup fat-free vanilla yogurt

1½ tablespoons shredded sweetened coconut

1 tablespoon mini semi-sweet chocolate chips

1 cup raspberries

You’ll Need: small bowl, whisk, 10-inch skillet, nonstick spray, offset spatula or flexible rubber spatula, plate, medium bowl

Prep: 5 minutes

Cook: 10 minutes

  1. To make the batter, in a small bowl, combine egg whites, protein powder, vanilla extract, and cinnamon. Whisk until uniform.
  2. To make the crepes, bring a 10-inch skillet sprayed with nonstick spray to medium heat. Pour half of the batter into the pan, quickly tilting the skillet in all directions to evenly coat the bottom. Cook until lightly browned on the bottom, about 2 minutes. Carefully flip with an offset spatula or flexible rubber spatula. Cook until lightly browned on the other side, about 1 minute.
  3. Transfer the crepe to a plate, and repeat with remaining egg mixture to make another crepe.
  4. In a medium bowl, combine yogurt, coconut, and chocolate chips. Mix well. Gently stir in raspberries. Divide mixture between the centers of the crepes.
  5. Fold both sides of each crepe over the filling.

MAKES 1 SERVING

Hungry for More?

Don’t miss the Breakfast-Style Burrito Crepes and the Lemon Blueberry Crepe!