March is Nutrition Month, and I’m excited to share with you one of my favorite recipes that’s healthy, high in nutrients, and very quick to make!
First off, it’s more important to count nutrients than to count calories. Our bodies and brains need vitamins, minerals, fats, amino acids, and water to function well. Counting protein intake is of utmost importance when it comes to a healthy gut, healthy muscles, and a healthy mind. That’s why I’m sharing with you this recipe for protein-keto pancakes as a perfect spin on a breakfast favorite.
Furthermore, I always use organic ingredients because they are more nutrient-dense and free of harmful toxins or additives. In this recipe I use free-range eggs and Bob’s Red Mill Organic Coconut Flour.
Coconut flour is an ideal replacement to wheat and other grain flours. It has a delicious taste and goes well in sweet and savoury recipes, like these pancakes. Coconuts are a good source of medium-chain triglycerides and lauric acid, also known as “healthy” fats.
Likewise, eggs from chickens that have more access to outdoor space also have more healthy fats such as omega-3’s, and they are a good source of antioxidants first thing in the morning.
Why Protein Pancakes?
Carbohydrates in the morning are simply not recommended if you want to start the day off right. Simple carbohydrates like sugary cereals or white toast in the morning are known to cause rapid blood sugar spikes, followed by energy crashes not far after. Other effects of high-carb breakfasts include more cravings later in the day, and increased insulin levels, which can lead to weight-gain.
Nutrition research strongly suggests that consuming protein and fats at breakfast controls blood sugar levels, and leaves you feeling satisfied longer. Having said that, you can have these pancakes in the morning to fall under the guidelines of a no-carb, high-protein breakfast!
2-Ingredient Protein Pancakes
Ingredients:
4 eggs
4 tbsp coconut flour
Yields: 2 pancakes
(Note: to make 1 pancake = 2 eggs and 2 tbsp of coconut flour).
Time: 5-10min
Instructions:
In a bowl, beat all 4 eggs. Next, mix in the coconut flour until a batter consistency is achieved.
Heat a pan with coconut oil, scoop in half the batter, flip after 2-3min each side. Repeat for the remaining batter. Serve immediately.
Nutrition facts per pancake:
Calories: 190
Fat: 11g
Carbohydrates: 8g
Fiber: 3g
Net carbs: 5g
Protein: 14g
To keep this recipe low carb, instead of drizzling maple syrup, I like to melt a bit of grass-fed, organic butter on my pancake with a sprinkle of cinnamon. Providing more immune boosting benefits first thing in the morning.
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