protein waffles

 
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Each morning, instructor Stacy Cavagnaro takes time to journal, read, or watch a light-hearted TV show as a way to clear space before filling her day, and making sure to also fuel it with a balanced breakfast. Her go-to? Protein pancakes. Her sweet-but-healthy recipe is high in protein, fiber, and carbohydrates to keep energy levels up during her active mornings on the bike.

 

Prep Time: 5 minutes
Cook Time: 4-5 minutes


Ingredients:

1 small banana, mashed

1 egg white

1 Tbsp. Psyllium Husk Powder – I use Viva Naturals, found on Amazon

1 scoop unflavored whey protein powder (or ~ 25g) – I use Promix brand, found on Amazon

1 Tbsp. Almond milk

Dash of cinnamon (optional)

½ tsp. Vanilla (optional)


Directions:

1. Combine mashed banana, egg white, and vanilla, mixing evenly

2. Add Psyllium Husk Powder, protein powder, and cinnamon, mixing evenly

3. Stir in almond milk

4. Spray the waffle iron or pan with coconut oil spray

5. For waffles: Pour entirety of batter into waffle iron, cooking until golden brown (4-5 minutes)

For pancakes: Pour ¼ cup batter onto pan, cooking  ~2 minutes on each side until golden brown- makes 3 pancakes


Optional toppings:

Nut butter or coconut for healthy fats, can also use powdered peanut butter like PB2 for a lower-calorie option

Melted frozen berries or fresh fruit

Plain Greek Yogurt or Dairy-free yogurt (coconut, almond)


Time-saving Tips:

Make the batter the night before and refrigerate overnight, pour it into the waffle iron in the morning for quick, fresh waffles

Prep a few batches ahead of time and freeze in zip-lock bags. Take them out of the freezer and pop them in the toaster. They can be kept in the freezer 4–6 weeks.


Nutritional Information:

Calories: 200
Carbohydrate: 39g
Fiber: 15g
Fat: 1 g
Protein: 20g

 
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Lauren McAndrews