Egg white pancakes / crumpets

NoQuarter · 12-03-2013 11:44PM #1

Evening all,

So I was running home from the gym and though to myself, I'm gonna make some nice crumpet/pancake type things from my egg white cartons I just bought, that'll give me a nice protein kick. Queue flour everywhere and something that ended up looking like scrambled slop

Has anyone any recepies on how to make some? Im looking for something like this:

I have the usual stuff around the house, slimline milk, oats, egg whites, self-raising flour etc.

I'm in a fat burning phase too so ideally I want to keep them low calorie!

Thanks.

doctorwhogirl · 13-03-2013 12:19AM

I make oatbran pancakes. Makes about 4/5

30g oat bran
40g low fat natural yoghurt
2 egg whites
Drop of milk
Sweetener/Cinnamon etc...

I've started adding in 20g whey protein too. They're delish!

NoQuarter · 13-03-2013 12:32AM

doctorwhogirl wrote: »

I make oatbran pancakes. Makes about 4/5

30g oat bran
40g low fat natural yoghurt
2 egg whites
Drop of milk
Sweetener/Cinnamon etc...

I've started adding in 20g whey protein too. They're delish!

Thanks for that, I seemingly need to be hand-held through this because I thought mine would be simple but I ended up with something resembling my cats vomit.

How do you cook yours? Is there any other sweetner that would be ok?

doctorwhogirl · 13-03-2013 12:51AM

I literally weight the oat bran, then the yoghurt, then crack in the egg whites and pour in the drop of milk. I whisk them then, fairly vigorously. Add in the sweetener (I use a Tesco one, prob not great for me but I only use a little bit). Whisk again.

I have the pan on a fairly high heat then turn it down. I use about 2 tablespoons of the mix per pancake. When I see some bubbles on the side facing me, I flip the pancake over. When I use protein, they're more stable! But they're ok with the egg whites only too.

In terms of sweetener you could use Xylitol, Truvia, Stevia...there are loads of alternatives to sugar. Or you could just add something sweet on top.

The protein powder I use is chocolate flavoured so that sweetens mine too

NoQuarter · 13-03-2013 12:53AM

doctorwhogirl wrote: »

I literally weight the oat bran, then the yoghurt, then crack in the egg whites and pour in the drop of milk. I whisk them then, fairly vigorously. Add in the sweetener (I use a Tesco one, prob not great for me but I only use a little bit). Whisk again.

I have the pan on a fairly high heat then turn it down. I use about 2 tablespoons of the mix per pancake. When I see some bubbles on the side facing me, I flip the pancake over. When I use protein, they're more stable! But they're ok with the egg whites only too.

In terms of sweetener you could use Xylitol, Truvia, Stevia...there are loads of alternatives to sugar. Or you could just add something sweet on top.

The protein powder I use is chocolate flavoured so that sweetens mine too

Thats great, thank you. I'll definitely try that over the coming days. I assume you could make them the night before and they will keep for lunch?

Now I just need a good non stick pan because with or without oil my pan is like superglue!

Mr. CooL ICE · 13-03-2013 01:02AM

I have no idea what proportions of ingredients I use, but for two small pancakes, I use one egg white, both oats and oat bran (roughly equal amounts) and top the rest off with milk.

To get the consistency right, I stir the above like crazy until I can't make out the egg white any more. I add enough milk so that if you tip the bowl a bit to the side, the whole mix moves and not a layer of milk on top. If there's too much milk, I top it off with more oat bran.

For cooking, I fry on butter (not a useful tip for your low calorie plan) at medium heat and spread it as much as I can once it hits the pan. About 2 mins each side is enough. A thin layer of honey on top and... nyom!

SunnyDub1 · 13-03-2013 10:13AM

30g oats (blend oats in food processor till it becomes like flour).Wheat bran is also a good option (lower carbs, higher protein, lower calories) Or you can use 30g almond flour or Coconut flour.
2 egg whites
50ml unsweetened almond milk
1 scoop Chocolate Whey (optional) Or 1 tsp Cocoa powder: If you want chocolate taste. For vanilla flavor use 1 scoop Vanilla Whey or 1 tbsp vanilla extract.
I also add some mix chopped nuts to mix
Put all ingredients into food processor until it becomes like dough
Then fry in some coconut oil
Top with some natural peanut butter and berries

If you are conscious about calories I'd leave out the mixed chopped nuts and peanut butter topping

vitani · 13-03-2013 10:41AM

I tried some yesterday with 4 dessert spoons of oat bran, 1 egg and two dessert spoons of creme fraiche. Stirred them together until they were at pancake batter consistency.

I made two smallish pancakes out of that and topped with honey. Delicious!

NoQuarter · 14-03-2013 11:52PM

OP here. So I made some just now and they were delicious and very easy.

Ingredients: (made 3 small fluffy pancakes)

1 cup ground almonds.
2 eggs.
1tsp of self-raising flour/baking powder.
1/4 cup water.
pinch of salt.
sweetner of choice (I used a drizzle of honey after cooking).

Mix all ingredients into a batter. Heat a small pan and coat in a bit of olive oil. Pour in 1/3rd of the mix onto a high heat and reduce the heat immediately. As soon as some bubbles appear on the top of the pancake, flip it over. Takes about 3-4 minutes to fry each one.

Add lemon juice and some sweetner or whatever after its cooked.

It was very calorie heavy so I am going to work on bringing down the calories. A few changes I plan on using are using coconut instead of almond and maybe using egg whites instead of whole eggs. Baby steps though, they were delicious!

Egg white pancakes / crumpets

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