Protein Pancakes

Pancakes with fresh raspberries and whipped cream

2.5 c. HDMB – Pancake & Biscuit Mix
1.5 c. nonfat milk
1 Tbsp flax seed, ground
3 Tbsp water

Preheat skillet.

Mix flax and water in a small bowl and set aside. Combine pancake mix and milk until consistency is smooth. Add flax mix and combine thoroughly.

Spray skillet lightly with spray oil. Pour 1/4 c. of the batter onto the hot skillet. When edges of pancakes are dry, and bubbles popped do not fill in with wet batter, flip the pancake. Cook for 2-3 more minutes.

Serve hot.

Serves 4 (3, 1/4 c. pancake)

Per serving
Calories – 271.5
Carbohydrates – 46.5g
Sugars – 5.9g
Fiber – 4.9g
Fat – 2.4g
Saturated Fat – 0.4g
Cholesterol – 165.9mg
Protein – 16.7g
Sodium – 395.6mg

Pancake & Biscuit Mix

5 c. white flour
4 c. whole wheat flour
3 c. wheat graham flour (can use whole wheat)
2.5 c. instant nonfat dry milk
1/4 c. baking powder
1 Tbsp baking soda
1 tsp cream of tartar
1.5 c. Splenda, granulated (or other bake safe dry sweetener)
8 scoops whey protein powder, unflavored
1/2 c. flax seed, ground
2 Tbsp vanilla powder (optional)

Combine all ingredients thoroughly and store in an airtight container. (If you’re like me and keep protein powder around, wash and save an empty 2 lb container. It will make the perfect storage vessel)

Makes 18 cups
Serving size 1 cup (approx. 130g)

HDMB
Pancake & Biscuit Mix

1 cup (130g)

Bisquick
Pancake and Baking Mix

1 cup (122.7g)

Jiffy
Pancake/Waffle Mix

1 cup (114.2g)

Calories – 368.4
Carbohydrates – 65.8g
Sugars – 2.2g
Fiber – 7.1g
Fat – 2.9g
Saturated Fat – 0.5g
Cholesterol – 20mg
Protein – 20.7g
Sodium – 553.6mg
Calories 485
Carbohydrate 78.8g
Sugars – 3g
Fiber 3g
Fat 15.2g
Saturated Fat 4.5g
Cholesterol 0mg
Protein 9.1g
Sodium 1485mg
Calories -520
Carbohydrates – 88g
Sugars – 4g
Fiber – 4g
Fat – 18g
Saturated Fat – 4g
Cholesterol – 9mg
Protein – 8g
Sodium – 1280mg

Bisquick Pancakes with a healthy-ish twist

I started with Bisquick’s traditional pancake recipe and took off from there.

Pancakes with fresh strawberries and whipped cream

2 cups Bisquick – Original Pancake & Baking Mix
1/4 c. Whole Wheat Graham Flour
1-1/2 c. Nonfat (skim) Milk
1 Tbsp Vanilla Powder
2 Tbsp Flax Seed, ground
6 Tbsp water

Start by mixing the flax and water in a small bowl. Set aside.

In a medium mixing bowl stir together Bisquick, graham flour, and vanilla powder. Add milk and stir briskly (or use a whisk or mixer) until mixture is mostly smooth (approximately 2 minutes). Add flax/water, mixing completely.

Spray preheated skillet lightly with spray oil. Pour by 1/4 cupfuls onto hot griddle. Cook until edges are dry. Turn; cook until golden.

Serves 5

Per 3 pancake serving
Calories -264
Carbohydrates – 42g
Sugars – 1g
Fiber – 3g
Fat – 7g
Saturated Fat – 1g
Cholesterol – 1mg
Protein – 8g
Sodium – 531mg

Traditional Bisquick Pancakes HDMB Bisquick Pancakes
One 1/4 c. pancake (recipe makes 12) One 1/4 c. pancake (recipe makes 15)
Calories 90
Carbohydrate 12 g
Sugars – 1g
Fiber 0g
Fat 3 g
Saturated Fat 1 g
Cholesterol 30 mg
Protein 3 g
Sodium 280 mg
Calories – 88
Carbohydrates – 14g
Sugars – 0g
Fiber – 1g
Fat – 2g
Saturated Fat – 0g
Cholesterol – 0mg
Protein – 3g
Sodium – 177mg