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!
This post contains affiliate links. Please see disclosure here.
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!
This post is amazing. I love pancakes but as a massage therapist, I’m always looking for better breakfasts to boost my arm muscles. The egg whites idea is genius! Thanks for sharing!
Thank you so much Lilly! So glad you like the recipe– it will definitely help keep your strength up! Enjoy!
I can’t believe you can get such an amazing end result with just two ingredients! Great recipe, pinning for later!
Thanks Erica!! I get really lazy in the mornings, so this is definitely one of my favorite breakfasts to make. It’s just so darn easy! Thank you for stopping by!
There’s so much you can do with these pancakes. What a great idea. I hate lifting weights but I’m going to love eating these. Served up with a nice drizzle of maple syrup. Maybe I am going to have to go to the gym after all. Or go savory and wrap it around a bit of ham. Or go in an Asian direction. So many possibilities!
Thank you so much Romain! I love all your creative ideas for these pancakes! I never though to go an Asian direction, but that would definitely be delicious! And lifting weights is totally not a requirement for eating these pancakes– I get lazy about lifting myself sometimes! I hope you enjoy them!!
I can’t say that I lift weights a lot, but getting that protein for that energy boost in the morning is necessary for a grumpy morning person like me! What a great idea! Pinning this!
Thank you so much Marie!! These pancakes are great for anytime you need a boost of energy!
Yay for healthy pancakes! I’ve really been trying to incorporate more protein and less carbs into my diet, and this looks like a great option. Also, I totally second the Leslie Sansone recommendation – sometimes I feel silly walking in place in my house, but it’s a good workout! I’ll have to try these pancakes the next time I “Walk Away the Pounds” haha.
Thanks Alison! Glad to see another Leslie Sansone fan– I have at least a dozen of her DVDs at my house. The thing that makes me feel really silly is all the clapping, but it also kind of peps me up! haha Hope you enjoy these protein pancakes before you next workout. Thanks for stopping by!
What a great idea! I want to make it for myself. 5 stars from me …!
Thank you so much Cecilia!
2 ingredients and simple? I’m sold. I am not a morning person at all so if I can do this with my eyes half opened then I’m a happy camper! haha ..and wow! imagine the possibilities for toppings!
Thanks Joyce! That’s literally how I came up with this. I woke up one morning and was like I’m hungry, what can I make that’s super easy? In Taiwan, where my mom is from, they have these sweet egg tarts for breakfast, so I sort of mimicked that in a really lazy way. haha Hope you enjoy them! Thank you for stopping by!
Great idea Alyssa, they certainly add the protein and in a delicious way.
Thank you so much Karen! They are delicious– hope you can make them sometime!
This reminds me more of a really thin omelet- but I might just try it! I’ve been going to the gym a lot more than normal to prep for a Grand Canyon 2-day hike, and I’ve had to start adding way more protein in my diet so that I’m not sore all the time!
Thank you so much for your comment, Sarah! You would actually be surprised at how the sugar transforms the egg whites and gives them a pancake-like texture. It ends up not tasting like an omelet at all! Thanks again for stopping by! Hope you enjoy your Grand Canyon hike! I did it back in August with my fiancé and it was breathtaking!
I don’t lift weights but I do go through exactly the same thought process as you do re not really wanting to exercise but feeling so good once I start and even better when I have finished. I love the idea of the protein pancakes. So healthy.
Thank you so much, Mark! Knowing there’s protein pancakes at the end of my workout is the best incentive for me when I don’t feel like exercising that day! Definitely give these pancakes a try after your next workout!
This is ingenious! I can’t wait to make these much healthier pancakes for my kids! They will LOVE me!
Thank you so much, Michele! You are too sweet! 🙂
I’m all about simple breakfast ideas. This is definitely gonna be added to my rotation! Thanks for sharing, Alyssa!
I’m with you. I love to hate weight lifting but I do it anyway. This is a great breakfast idea that won’t undo that gym work!
Totally true, Jenna! Thank you so much!
I love that recipe but I always add cocoa, nuts and oats! I guess the pancakes are more valuable and tasty 🙂
Thank you, Vicky! The cocoa, nuts, and oats sound like great toppings! I’ll have to try that. I like to eat mine with just a little syrup and fruit, so I can really taste the flavors of the pancake. Hope you enjoy! 🙂