A Bite Inspired by… Weightlifting:
Looking for a healthy, protein-filled breakfast to fuel your day? My Protein “Pancakes” are only 2 ingredients and under 100 calories with over 10 grams of protein per serving! And, most importantly, they’re absolutely delicious!
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Lifting weights is one of those things that I love to hate. I’m usually not super excited to do it, but I always feel so good and strong afterwards. A little goes a long way with lifting, especially for women. You only need to lift about twice a week for 10-15 minutes in order to see really big results. You don’t need crazy heavy weights either. 1-8 pound free weights are more than enough for most women. It’s so good for your heart, your muscles, and your overall health. Plus, it can actually be quite enjoyable. The key is to push yourself hard enough to see results, but not so hard that it becomes a chore or, even worse, that you hurt yourself. You need to take it slow and adjust for your body. Fitness is not a race and every body is different.
One of the biggest things with lifting weights, at least as important as the exercises themselves, is making sure that you’re eating enough protein to develop muscle. Whenever I lift, I always make sure I’m getting a good amount of protein in my diet. However, as you know, I’m not a fan of healthy foods with no taste. Health is important, but without taste, food is just not enjoyable. And if it’s not enjoyable, what’s the point? I always try to balance health with taste and I think I especially nailed that idea with this recipe. My 2 Ingredient Protein “Pancakes” are loaded with protein (10.8 grams!), contain no cholesterol, and are only 72 calories a piece before the toppings (according to Calorie Count, but please remember that actual calorie content can always vary slightly). They’re super filling, super easy-to-make, and the PERFECT pre or post workout breakfast!
The secret is that the dish is actually just another preparation of egg whites. I add a teaspoon of sugar to the egg whites and then cook them in a hot skillet like a pancake. The sugar crystallizes and gives the eggs an absolutely gorgeous texture! The outside is slightly crispy, while the inside is fluffy. I like to serve mine with a little maple syrup or agave and some blueberries. They really do taste like pancakes, but they’re much better for you!
I eat this dish about 2-3 times a week after I workout, and it makes me feel strong and happy! It fuels the rest of my day and keeps me more than full until lunchtime. And, most importantly, it tastes good. So, pick up some weights, treat yourself to some protein pancakes, and get stronger in no time!
P.S. If you don’t do a lot of weightlifting and this post has inspired you to start, there are a few DVDs I highly recommend that I use myself on a weekly basis. One is Leslie Sansone: The Tone Every Zone Walk, which is great for beginners. It works both your upper and lower body and incorporates cardio. Another one I really like is Women’s Health: The Wedding Workout. And, no you don’t have to be getting married to use this DVD. It has a killer arm workout, as well as an ab, cardio, and lower back workout. They’re all 10-15 minutes each, so really easy to squeeze into a busy day. Finally, if you’re a bit more advanced, you really can’t go wrong with any of the Jillian Michaels DVDs (I especially like Extreme Shed & Shred). What are your favorite weightlifting workouts? Drop a comment below, if you want to share!
- 3 egg whites
- 1 teaspoon sugar
- Cooking spray
- Maple syrup, fruit, agave, or any other toppings you like (optional)
- Whisk the egg whites and the sugar together in a bowl.
- Add cooking spray to a small skillet. Heat the pan on medium high heat.
- Add egg mixture. Cook 2-3 minutes until starting to set on the top and lightly brown at the bottom. Flip the pancake with a spatula.
- Cook for 2-3 more minutes until lightly brown on both sides and cooked through.
- Place the pancake carefully on a plate with a spatula. If desired, add toppings. Serve immediately and enjoy!