Tag: Healthy Recipes

Recipe: Healthy Chicken Goujons (Gluten-Free)🍗

KFC got nothing on this.


Honestly though, these were SO good! Reminded me of the KFC chicken tenders – dipped in bbq sauce. Except these were nicer! (obviously) and you would never tell they are baked instead of fried. Will happily bet on your kids/ husband/ boyfriend/ girlfriend/ bff/ parent/ grandchild approving this one.

Heres how I made them:

Ingredients:
For chicken marinade:
600g Chicken breast (sliced into strips)
1 Oxo Chicken stock cube (or alternative but i like the taste of oxo)
1 Tbsp Garlic and herb seasoning
1 Tbsp Smoked salt
2 Tbsp Olive oil
For batter:
50g Ground almonds
200g Gluten-free breadcrumbs*
1 Tbsp Smoked Paprika
1 Tsp Smoked salt
3 Egg whites

*Gluten-Free breadcrumbs are usually made up of dried corn, so if you don’t have any handy or can find none at the supermarket you can blitz some cornflakes in a high speed blender, or even tortilla chips (doritos if you’re feeling crazy) as they too are made of corn.

Method: First, you’ll need to marinate your chicken strips. In a bowl, mix chicken with marinade ingredients. For the oxo cube you will have to dissolve it in a bit of boiling water and pour it in. I like to do this ahead of time, say in the morning for an evening meal so the chicken really soaks up the flavours. Alternatively, if you forgot to marinate ahead of time – make sure you leave it at least half an hour minimum marinating.


Once your marinated chicken is ready, prepare a baking tray with greaseproof paper and pre-heat oven to 170 Degrees C.

Grab two bowls, in one add your egg whites and in the other mix the rest of your batter ingredients.


Then, strip by strip dip chicken into egg white mix, then batter mix and place on lined baking sheet. Repeat until all strips are coated.


Note: In this recipe i made half of the chicken and kept the rest for the next day. Half the recipe yielded approx 18 strips.

Bake for 20-25 minutes (different ovens may vary) until chicken is crispy and golden.


*HEART EYES*

They were so good that we ate ALL 18 STRIPS haha, the first few in a salad as seen in pic and then the rest dipped in bbq sauce.

Like I said, willing to bet on EVERYONE loving these!

Don’t forget to share your recipe making with us, we love to see! 🙂

Follow me on instagram for more tips, recipes and nonsense.

Recipe: Carrot & Apple Cake 🥕

It was a rainy day and i REALLY fancied something heartwarming, with lots of cinnamon and apples – to enjoy with a frothy coffee and the sound of the rain. Unsure whether to make pancakes or cake, i handed the decision making to my boyfriend and (obviously) he chose cake.

Im glad that he did though because its one of the most delicious cakes I have made to date and that says a lot coming from someone who’s profession is baking! Hope you enjoy this recipe:

Ingredients:
2 Small/medium apples (cubed)
160g Rye flour
40g Vegan protein powder*
250g Carrots (frozen is also fine)
1 Banana (mashed)
3 Egg whites
1/4 Cup light olive oil
50g Brown sugar (or coconut sugar)
50g Xylitol
2 Tbsp Cinnamon
+ a bit of grated carrot (optional)
1/2 Tsp Baking powder
1/2 Tsp Baking soda
1 Tsp Cider vinegar
*I used this one by Bulkpowders in Apple Strudel flavour and it worked perfectly, however a vanilla flavour one will work well too. Alternatively, omit completely and add more flour.

I used brown sugar in this recipe because i like the taste it gives recipes like this (with cinnamon) but you can also sub for more xylitol/ any other granulated alternative. As for flour, i presume it could be done with oat flour if you don’t have/ can’t have rye, but I have not tried this myself – so can’t vouch for it.

Method:
First, you need to sautée apples. Do this by heating a pan on med-high heat (no oil) and add 1 tbsp cinnamon until apples soften, stirring apples over regularly.

Then, make your carrot puree. You can use ready made puree OR to make your own, boil carrots with water and then blend together in a Nutribullet or with a handheld blender. I made my puree a bit chunky as i like it with carrot pieces, but you can simply blend more or with more water for a smooth puree.

Preheat oven to 170-180 Degrees C.

Now, chuck all the remaining ingredients in a bowl and mix until well combined. Pour mix into a round 8inch baking tray and bake for 20-30 minutes (until a knife comes out clean when poked in centre).


Leave to cool completely before eating. Recipe yielded 8 slices.

We enjoyed it with a sprinkle of icing sugar and cream cheese frosting and it was absolutely delicious! We also shared it with some friends and they gave it raving reviews too!

Don’t forget to tag / share if you try this recipe, we love to see! 🙂

Recipe: ‘Bollycao’ Fit

I wish i had a whole essay as to why i decided to make these but i don’t, it started off with wanting to use up leftover xmas chocolates and escalated to stuffed protein rolls? muffins? bollycao fit?

Bollycao is a soft bread-like bun, filled with chocolate cream and is traditional to Spain – produced by Bimbo. However, due to our close proximity to Spain it’s a treat most of us (Gibraltarians) grew up with and loved!

Anyways, I hate recipes where you have to scroll for an eternity to get to the important bit so i won’t faf any longer:

Ingredients:
65g Ground oats or oat flour
1 Scoop Vanilla Whey (approx 30g)
2 Tbsp Xylitol
100g Non-fat greek yoghurt ( I used Fage 0% as its my fave)
1 Egg white (approx 40g)
1 Tsp Vanilla essence
1/4 Tsp baking powder
1/4 Tsp baking soda
Spread of choice (for filling)

Note: you can use any silicone mold of preference, I tried the same recipe in a dome mold, ice-cream mold (pictured) and muffin mold – and they all worked.

Method:
Preheat oven to 180 Degrees C.

In no specific order, chuck all the ingredients into a bowl and mix until well combined.

Grab your desired silicone mold of choice and using a small spoon, place a bit of mix in each fill and spread upwards against the sides. Place a teaspoon-full of chosen spread in the centre of each and cover with more mix, making sure all the spread is covered.


Bake for approximately 10mins (until the sides have started to brown).

Break open (while scalding your hands) to see the inside chocolate ooze out. OR just leave to cool and enjoy like a normal person. Upto you.

Yields approximately 6 pcs (depending on size of mold you use).


Head to @themusclebaker instagram, for a video reel on how to do this recipe or check out how to make your own macro-friendly spread here.

This was a second batch using the macro friendly spread recipe. It worked perfectly just not oozy as using an actual spread (like Nutella).

Don’t forget to tag / share if you try this recipe, we love to see! 🙂

Recipe: Fluffy Pancakes

Its been a while since we shared a recipe with you guys, not because we didn’t want to but we’ve mainly been trying to survive this covid pandemic… I’m sure you can relate.

*FLUFFY PANCAKES TO THE RESCUE*

Ingredients:
80g Gluten-Free Flour (or alternative – not coconut flour)
30g Protein powder of choice (we used Bulkpowders Vanilla flavour)
25g Oat Flour (alternatively, if you can have gluten Ready Brek also works)
2 Tbsp Xylitol
2 Tsp Baking Powder

The above recipe will make your dry pancake mix, an approximate 160g. You will need half of this for the pancake batter.

Batter ingredients:
80g Pancake Mix
5 Egg whites (beaten until stiff peaks form)
1/2 Cup milk of choice (we used unsweetened almond milk)
2 Tbsp Zero syrup
1/2 Tsp Baking Soda (for fluffiness)

Method:
You may not think that the beaten eggs are important but they are, trust me… they will make your pancakes so fluffier. Mix all your ingredients then fold the egg whites in. If your mix is still too runny, add more pancake mix. If too dry, add a little more of your chosen milk.

Heat a non-stick pan with low-cal spray oil on medium heat and once hot enough (be patient enough to wait) pour spoonfuls of batter to make your pancakes, cooking for several minutes per side.

Stack them up, grab your syrup and enjoy…

Hope you enjoyed this recipe! Please tag us if you make it, we love seeing you re-make our creations! 🙂

copyright The Muscle Bakery 2020 ~ created by @themusclebaker

How to: Quinoa 🍚

If you don’t like quinoa, we can’t be friends.

Quinoa {keen-wa} – is it a seed? Is it a grain? A debate we are not here to discuss because there is a more pressing issue: eating it.

Its my favourite thing to eat at home, so i collated my favourite ways to eat them…get ready to jazz up your plain quinoa.Life changing.

EGG-FRIED QUINOA

Egg-Fried Quinoa
Ingredients:
1 Cup Cooked Quinoa
5 Egg Whites
2-3 Tbsp Soy Sauce (Or Tamari if needed gluten-free)
Sprinkle of salt

Method:
1. Heat a pan on medium heat with a bit of spray oil.
2. Once hot, pour the egg whites and salt and cook like you would scrambled egg, moving around until egg is mostly cooked.
3. Add quinoa and soy sauce and mix together, keep moving until egg has fully cooked through.
4. Remove from heat and enjoy.

LENTIL MEATBALLS WITH QUINOA

Follow our Lentil ‘Meat’ Ball recipe and enjoy on a bed of your ready made quinoa.

RICE WRAPS WITH VEGGIES & QUINOA

Ingredients:
2 Rice Wraps*
40g Avocado (Sliced)
50g Roasted Sweet Potato Cubes
50g Spiced Tofu (optional) 1 Tbsp Spicy Brava Sauce
Sprinkle of salt
Large bowl with lukewarm water
*You can find these in the chinese food section in most supermarkets or grocery stores.

Method:
1. Prepare all your ingredients and a large chopping board next to your bowl of lukewarm water
2. Grab a rice wrap and immerse it into the lukewarm water until fully covered for about 3 seconds so that it goes a bit soft but still manageable.
3. Lay carefully onto chopping board and repeat (2.) with second rice wrap. Place second wrap with half of it overlapping the first.
4. Layer ingredients as you please.
5. Roll wrap together carefully, tucking in the edges before wrapping fully.
6. Drizzle with the spicy brava sauce and enjoy!

LENTIL STEW WITH QUINOA

Ingredients:
500g (Cooked) Pardina Lentils
100g Mixed Frozen Peppers
1 Chopped Onion
1 Tbsp Frozen Garlic
Handful Chopped Basil
4 Tbsp Marigold Vegan Stock
6 Tbsp Smoked Paprika
2 Tbsp Italian Herbs
2 Tbsp Olive Oil
1.5 Ltr Water (Boiling)
100g Roasted Sweet Potato Cubes
2 Cups Cooked Quinoa
Sprinkle of salt & pepper

Method:
1. We pre-cooked the lentils for this recipe, but you can also use can or jar lentils which come ready made.
2. In a large sauce pan bring olive oil to heat on a medium setting, then add onions and garlic. Once onions have softened slightly, add mixed frozen peppers and keep moving until peppers have softened too.
3. Add all the remaining ingredients, except for the quinoa and bring to a boil.
5. Reduce heat and leave simmering for approx 15mins.
6. Fold in quinoa and leave simmering for another 10mins.
7. Remove from heat and leave to settle, then enjoy or pack it up for the next day.

Note: The lentils will settle even more if you store them for the next day, so dont worry if you think they have perhaps come out too liquid(ey).

This recipe is made to suit my preferred tastes, but you can add/ swap ingredients and flavours as you see fit.

Hope you enjoyed these recipes! Please tag us if you make them, we love seeing you re-make our creations 🙂

Recipes created by @themusclebaker

World Vegan Day 🌼

Today is World Vegan Day, an annual event celebrated by Vegans all over the world. The event was established in 1994 by Louise Wallis, then Chair of The Vegan Society in the United Kingdom, to commemorate the 50th anniversary of the founding of the organisation and the coining of the terms “vegan” and “veganism”.

In the beginning, The Muscle Bakery wasn’t a reaction to any culinary changes but more of a personal development in the way I saw food. However, as my clientele developed and my skills improved, the demand began evolving and I was catering to the needs of my customers as well as developing my own cooking/ baking style.

The request for Vegan food has grown incredibly over the past few years, and even more so in the last year. When I began, my Vegan customers were a very select amount. But now it seems to be the other way around which is actually surreal to see; the way our culinary culture has changed.

With the growth of knowledge, we are all becoming more conscious of the world around us and it’s up to us to change that. So in contrast to when we began, we have developed with these changes, becoming an exclusively veggie friendly bakery.

We have also completely removed plastic bags and looking into veggie friendly packaging and labels.

We also offer a discount to all customers when they return their plastic containers or bring their own bags.

Everyone’s little efforts, make a big difference.

DID YOU KNOW:

A person showering for 2 months uses up the same amount of water that it takes to produce enough livestock for one beef burger.

Broccoli has a higher protein content per calorie than beef.

Every minute, 7 million pounds of excrement are produced by animals raised for food in the US.

Plastic is the only existing material that CANNOT break down naturally.

There is officially so much plastic in the world that any fish we eat, by default also contains plastic.

If every human skipped just ONE meal of chicken per week, environmental effects would be like removing 500,000 cars off the road.

82% of starving children live in countries where food is grown to feed animals in the west.

Brad Pitt, Beyoncé, Ellen Degeneres, Liam Hemsworth, Alicia Silverstone, Jennifer Lopez, Pamela Anderson, Alec Baldwin and Bill Clinton are vegans.

To celebrate this day, we have put together a collection of our best Vegan recipes to inspire you guys; to show that eating Vegan (& veggie) is also super fun and tasty (and not just about eating leaves and carrot sticks).

VANILLA WAFFLES

Vanilla Pancakes

Say yes to waffles with this tasty vanilla flavour waffle, topped with soy yoghurt, cookies, fresh berries and zero syrup.

BLUEBERRY SLICES

Imagine if you married up a cookie, a scone and a cake… this is what our Blueberry Slices are like.

COFFEE COCONUT TRUFFLES

Coffee and coconut? imma go and say yes my friends. Soft truffle centre made w/ coconut flour, infused with instant coffee and coated in luxurious dark chocolate.

CHOC BROWNIES

Fudgey brownies to brighten the day. Using Soy yogurt as a secret ingredient, a recipe to make over and over again.

CHEESY NACHOS

Cheesy nachos without the cheese? C’est pas posible. Thanks to the use of nutritional yeast, make any tortilla your b**tch and make them into badass nachos.

FLAPJACKS

Flapjacks are usually laden with butter, not these tho. With added peanut butter… theres nothing to not love!

GOJI HOB NOBS

Goji Hob Nobs

Hob Nobs minus the gluten and the buttah + added health from the goji berries. Give them a whirl.

PROTEIN PANCAKES

protein pancakes

These pancakes are so tasty, it fooled all our non-vegan friends.

BBQ TOFU

bbq tofu

The easiest way to make tasty tofu, using bbq sauce and not much else! Pair it up in a salad or a spud for maximum taste bud party.

TOFU NUGGETS

Chicken nuggets is so last year, try these tofu nuggets instead.

VEGAN BANANA BREAD

vegan banana bread

Would you believe us if we said a can of pop can replace an egg? This recipe shows you how.

BASIC VEGAN PANCAKES

The simplest and tastiest pancakes you’re ever gonna make! A firm favourite amongst our followers.

We hope these recipes inspire you and remember: even if you swap ONE meal a day to a Vegan meal… you ARE making a difference.

Join us with your feedback #WorldVeganDay \ @themusclebakery \ @themusclebaker

For 20% off Bulkpowders use code: MUSCLEBAKERY20
For 5% off iHerb use code: JCB887

HAPPY VEGAN DAY 🌱

Treat or Treat? 👻

We made a post last year about Halloween, so this year we are gonna skip all that mumbo jumbo and head straight to the treats… no tricks. Its the best part of this holiday anyway, right?

Showcasing our favourite Halloween-ey treats that we’ve rustled up to date:

SPIDERWEB SMOOTHIE BOWL

Get in the Halloween mood with this easy to make smoothie bowl, decorated with yoghurt spiderweb!

FRANKENSTEIN PROTEIN POPS

These Frankenstein Pops are a firm favourite with the kiddos! Laced with peanut butter, decorated with chocolate and coloured in green… fun to make… and EAT!

VEGAN WITCH FINGERS

These Witch Fingers are made with all the healthiest ingredients, but full of all the scare!

FRANKENWEENY CUPCAKES

Try these Frankenweeny cupcakes…The cutest Halloween cupcakes you ever did see.

PROTEIN WORMS

Snack on these protein worms today. Lucky for you they are choc orange flavour!

WORMY MATCHA CAKE

Dont be spooked out by this Matcha cake, what you see ain’t really worms… but walnuts!

HOPE YOU ENJOYED OUR HALLOWEEN THEME RECIPES!

Don’t forget to tag us if you try any of these recipes, you can find us on all social media outlets @themusclebakery/ @themusclebaker

For 20% off Bulkpowders use code: MUSCLEBAKERY20
For 5% off iHerb use code: JCB887

HAPPY (HALLOWEENY) BAKING!

How to: Overnight Oats 🍨

Overnight oats became all the rage about 5 years ago, when all the health gurus were touting its awesomeness, flooding the blogosphere with grams of overflowing oat jar creations.

But, they weren’t wrong about the awesome part. There is a huge benefit in eating overnight oats (aside from the time-saving). As the oats soak overnight, their starches break down which improves digestibility. The soaking acts like a long cooking, which you won’t get from just heating them in the microwave or in a saucepan. (You’ll find that most people who suffer from digestive problems, find overnight oats much easier to stomach for this reason).

So, we are re-visiting this old craze because it’s a gem that needs to be revived!

(Not to mention all the crazy combos you can make with it!)

Here is our how to:

CHOOSE YOUR LAYERS
You are going to need a milk, a ground seed like flax or chia (or both), 30-40g oats, a filling like nut butter or jam, and fruit of choice. Extras include protein powder, yoghurt, syrups, nuts, seeds, chocolate chips (whatever you may fancy).

UPCYCLE YOUR OLD JARS
Save used jars for these overnight oats, not only do they look cool in a jar but you’re helping the environment too.

I love making them in almost over peanut butter jars as it soaks in all the hard to get to peanut butter that always gets left behind (or thrown away).

MIX IT UP
Add milk and ground seeds to your jar and mix, follow it with oats, peanut butter, jam, fruit, seeds and whatever else you may or may not wanna add. Give it a good swirl so that the oats are all soaking in the milk, helping give it a swirly pattern too!

LET IT SOAK
Leave in the fridge to soak overnight and bam. Ready to eat oats!

PEANUT BUTTER CHERRY OVERNIGHT OATS 🍒

Ingredients:
3/4 Cup Coconut Milk made w/ a tiny bit of protein powder to thicken up. Use whichever one suits your diet best.
1 Tsp Chia Seeds
1 Tsp Flaxseed Meal
25g Pip And Nut Maple Peanut Butter
1 (generous 🙄) squeeze of Bulkpowders Zero Maple Syrup
Handful of Waitrose frozen cherries
1 Savia Soy Yoghurt
1 Pack Quaker Oats GF Oats (30-40g Oats)

Method:
1. Pour milk, chia, flax and oats in your jar and roughly mix.
2. Add peanut butter, cherries and yoghurt + whatever else you want in there and again mix roughly.
3. Close your jar and leave overnight.
4. Enjoy the next day with a hot cuppa!

The beauty of this recipe is that you can make as many different creations as you like, so long as you follow the basic how to.

Look forward to seeing what combos you guys come up with! Don’t forget to tag us if you make them, we love to see. Find us on all social outlets @themusclebakery/ @themusclebaker 🙂

Fancy some creamy oats? Check out our How to: Make Creamy Oats

For 20% discount on Bulkpowders use code: MUSCLEBAKERY20 | 10% discount on iHerb using code: JCB887

All recipes created by The Muscle Bakery and subject to copyright.

Vegan Banana Bread Pt.2

We mentioned not long ago that Banana Bread is possibly one of the most re-created recipes amongst the foodie realms… it is after all, where all over-ripened bananas are laid to rest. RIP spotty bananas. We created not one, but TWO awesome banana bread recipes back then, check that blogpost out here.

Now, months later and with some overly spotty bananas in hand, we decided to make some more. Except this time with a recipe upgrade:

VEGAN BANANA BREAD


Author: The Muscle Bakery.

Banana bread made with sparkling water?!! YUP!! We wondered if the recipe would work with sparkling water as we originally tried it with Coke Zero and it worked perfectly. Our curious selves had to try it out, and we are SO glad we did!

Ingredients

    3 Cups (Gluten-Free) Ground Rolled Oats
    0.5 Cup Granulated Sweetener of choice
    1 Tbsp Xanthan
    1 Cup Soya/ Coconut Yoghurt*
    1 Scoop Pea Protein Isolate**
    1 Scoop Vanilla Soy Protein
    2 Mashed Bananas
    1 Tsp Vanilla Extract
    1 Tbsp Agave Nectar (add more if you prefer a little sweeter)
    400ml Sparkling Water
    1 Tbsp Cinnamon (optional)
    1 Tsp Baking Powder
    1 Tsp Baking Soda
    1 Tsp Cider Vinegar
    Handful Dairy-Free Choc Chips (optional)
  • If you don’t have this, substitute with applesauce.
  • If you want to omit this or don’t have this ingredient, try adding a little bit more flour instead.

    • You will also need a metal loaf pan, not the silicone one.


Directions

  1. Preheat oven to 170 Degrees C.
  2. In a bowl mix together all your dry ingredients until combined. Then, fold in your wet ingredients until you get a thick batter.
  3. Prepare a greaseproof baking sheet in your loaf pan then pour mix into it.
  4. Bake for 30-40mins (until knife comes out clean when piercing it).
  5. Leave to cool completely before slicing.
  6. Then slice up and enjoy solo or with your fave nut butter!

Nutritional Info (per slice of 16): 121 Cals | 1.9F | 20.4C | 6.3P

Free from Gluten, Wheat, Sugar, Dairy, & Egg.

Don’t forget to tag us if you try any of these recipes, you can find us on all social media outlets @themusclebakery

For 15% discount on Bulkpowders use code: MUSCLEBAKERY15

HAPPY (BANANA BREAD) BAKING!

<3

Everyday, should be Pancake Day.

Pancake day is the equivalent of Valentine’s Day for us food fiends, a day where you are OFFICIALLY allowed to eat pancakes pretty much all day (not that we wouldn’t anyway).

Now, what is a pancake?

Quite simply, it’s a cake that you cook in a pan. What makes it so awesome? … IT’S A CAKE YOU COOK IN A PAN. DUH.

We trawled the internet to see what it had to say about pancakes and found this:

PANCAKE / Something you eat for breakfast. I had pancakes this morning.

However, not to be confused with:

PANCAKES / A life changing miracle of fluffy happiness man. So i had some pancakes today, it was so great, i gave my pants to a hobo.

 

Anyway, to celebrate such a phenomenal day we scoured our recipe archives and dug out our tastiest pancake creations AND made a new recipe (scroll to end for that one):

Vegan Pancakes

Vegan Pancakes_main

The pancakes are everything you want pancakes to be; soft, scrumptious, moist, tasty and filling. Top it with rich Vanilla Agave nectar and you have an absolute winner! Perfect for Vegans and Non-Vegans alike.

Easy Lemon Pancakes

Lemon Pancakes

This is our basic staple protein pancake recipe, easy to make with only a few key ingredients. No culinary skills required.

Spinach & Blueberry Pancakes

SpinachPancakes

Looking for something a little more adventurous? Try these Spinach pancakes topped with blueberries! Don’t be put off by their green colour, they are super delicious and extra nutritious. Eating pancakes and getting your greens in at the same time, whats not to love?

Simple Pancakes with Choc Sauce (Dairy-Free)

Simple Pancakes MAIN

Anyone looking for a Dairy-Free pancake option, look no further. These delicious pancakes with a rich choc sauce topping will hit the spot! (Sharing will be the only problem).

Chocolate Pancakes (Low-Carb)

LowCarbPancakes

Similar to our basic protein pancake recipe, except using ground almonds instead of oats making them perfect for those on lower carb diets. Have them simple or topped with your fave sauces or nut butters.

Protein Waffles (i.e. pancakes with abs)

Waffles Header

What happens when your pancakes go to the gym? They become waffles. (Just like these damn fine Strawberry Vanilla Waffles.)

Banoffee Pancakes

banoffeepancakes

Pancakes, Banana and Toffee rolled into one epic stack of pancake porn with a whopping protein content of almost 50g. *Gym buffs rejoice*

Cookie Protein Waffles (more pancakes with abs)

waffleoreo

These pancakes also went to the gym to get its pump on, and met sexy oreo there… and well… Oreo Cookie Protein Waffle was born…

Pancake Cake

PancakeCake

PANCAKE CAKE!!! Layers of chocolate pancake, with protein frosting with more protein frosting and then a protein choc drizzle. 50g protein per slice of 4… WADDUP!

AND OUR LATEST RECIPE:

Vegan Spinach & Banana Pancakes

Ingredients:
Handful Spinach Leaves
1 Cup Ground Oats
1 Banana
1.5 Cup Milk of Choice
1 Scoop Soy Protein Isolate (or sub with preferred protein powder)
1 Tbsp Maple Zero Syrup (or agave/ honey)
1 Tbsp Chia Seeds
1 Tbsp Water
1 Tsp Baking Powder

Method:
Add all the ingredients into a high speed blender ( we used a Nutri Bullet)  and set aside for about 5 minutes. You need to let it set so that the chia seeds get to work and soak up some of the moisture.

Note: If you like your pancakes thick and chunky, the recipe as above will make them like that, however if you prefer thinner ones, just add more water or milk.

Prepare a non-stick pan with a dab of coconut oil or coconut oil spray (We used the latter) and turn hob heat onto medium, which is approximately 4 (of 6) on ours.

Start by pouring a spoonful of batter with a tablespoon and cook for several minutes. Then, flip over gently using a spatula and let cook for another several minutes.

Then, drizzle your favourite sauce, fruit or even nut butter and enjoy these delicately moist and delicious pancakes!

Yields 2 servings.

Nutritional Info (per serving of two):

411 Cals | 8.3F | 61.4C | 22.6P

 

Or you could even go for the easy option and buy yourself some Protein Pancake Mix! Our favourite flavour is the Maple!

Note: Please make sure your pan is non-stick or else you are going to have a BAD TIME making pancakes! Read our How: To Pancakes for more help!

Hope this post gives you all some pancake inspo.

Don’t forget to tag us in your creations, you can find us on all social media platforms @themusclebakery.

Lots of love & Pancakes
The Muscle Baker <3