Tag: greek yogurt

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Fluffy Blueberry Power Pancakes

Power Pancakes
Power Pancakes

As a pre-training breakfast, these fluffy blueberry power pancakes provide a boost of protein and nutrients versus classic pancakes. Easy to make, with simple ingredients. 110 Calories and 10 g of protein per pancake.

What makes them fluffy blueberry power pancakes? They’re higher in protein and lower in fat than typical pancakes, but just as fluffy and delicious as regular. Instead of regular pancake mix, oil/butter, and milk, this recipe uses Kodiak cakes pancake mix, egg white, and Greek yogurt. The sweetness of the blueberries inside the pancakes and on top is an excellent swap for maple syrup to increase micronutrients.

Any type of berries will work great in these pancakes. For strawberries, cut them into small pieces first.

The cooking conditions matter to make sure the pancakes are fluffy. To ensure even cooking, pre-heat the pan on low-medium heat for a few minutes before adding the batter. Lightly mist the pan with cooking oil right before adding the batter. It’s better not to crown the pan with too many pancakes. I cook a maximum of three at a time in a large ceramic nonstick pan. For fluffy pancakes, don’t flip them until you clearly see multiple bubbles forming on the surface, and do not press down on the pancakes with a spatula.

These are a great pre-training breakfast – lower in fat and fiber (to potentially avoid GI upset), good dose of carbohydrates, and some protein. Enjoy!

As a pre-training breakfast, these fluffy blueberry power pancakes provide a boost of protein and nutrients versus classic pancakes. Easy to make, with simple ingredients. 110 Calories and 10 g of protein per pancake.

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Chocolate Protein Fudge Pops

These chocolate protein fudge pops help crush night-time cravings without the sugar. Each pop has 15 g of protein and 155 Calories so you can stay on track. Greek yogurt, chocolate protein powder and loads of rich cacao will certainly satisfy a sweet tooth.

This recipe is scaled to fit perfectly in a 6-well popsicle mold. You have to be a bit patient with mixing the VERY THICK batter and slowly adding it to each well, aggressively tamping the mold after adding each spoonful to remove air pockets.

Chocolate Protein Fudge Pop

Why casein protein? It’s very filling and also slower digesting compared to other protein concentrates and isolates. This recipe also works great with Trutein Chocolate (whey/egg/casein blend) – reduce the amount of nut milk (see notes). I have not tried this recipe with pure whey, but suspect it will be difficult to get the right texture.

I used Splenda, however any powdered sweetener will work. Adjust the amount as desired to get the sweetness level you want. The key is to not add additional liquids to the mixture so that ice crystals don’t form. Here’s a close-up of the texture. (Double bonus points if you have these chocolate protein fudge pops with a squirt of Hershey’s naturals chocolate syrup).

Check out the nutrition difference between these fudge pops and popular packaged alternatives.

Need some help figuring out what to eat and how much? Let’s work together to help you achieve your goals.

These extra chocolatey, super filling fudgesicles help crush night-time sweet cravings without the sugar. With >15g protein per pop, you can stay on track while still enjoying a treat.

Let me know if you made these and what you thought!

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Sweet Treat Mango Creamsicles

Mango Creamsicles

These sweet treat mango creamsicles have only three ingredients. 65 Calories each with 5g of protein.

  • Mango Creamsicles
  • Mango Creamsicles

After purchasing a set of molds, I’ve been on a creamsicle making kick. All you need to make these sweet treat mango creamsicles are mangoes, yogurt, and vanilla extract.

The Ingredients

Before starting, make sure the mangoes are ripe or slightly overripe, or your creamsicles may taste sour. July seems to be the is ideal time of year to get ripe mango, but I’ve also had success in early spring fro mthe stock at Costco.

The vanilla extract provides a smooth undertone and combines well with the mango. Alcohol in the extract will boil off as you simmer the mango, leaving no bitter aftertaste. Let the mango reduction fully cool before preparing the creamsicles. Otherwise, ice crystals may form.

Strongly recommend using low-fat Greek yogurt for this recipe. Nonfat Greek yogurt or plant-based Greek-style yogurts also work, however they will be slightly less creamy tasting.

The scale of the recipe fills up the above mentioned 6-mold popsicle mold perfectly – each well is 3.3 oz. / 94 g. After you have filled each mold, gently tamp down to remove air gaps and re-fill to the brim of the mold as needed.

Nutrition

Each sweet mango creamsicle has 65 Calories, 5 g of protein, 10 g of carbs (8 g sugar), and 1 g of fat. For reference, a Halo Top Pop is 90 Cal, 5 g protein, 18 g of carbs (10 g sugar), and 2.5 g fat. As I’ve said before, sugar is not evil, but it’s important to be mindful of consumption within your overall nutrition balance. Moderation is the best advice, and a simple way to help mitigate over consumption is to seek out products that have minimal to no “added sugar”. These days it’s much easier to spot since “added sugar” is identified as separate line item on product nutrition labels.

Other creamsicle flavors I’ve made recently include blueberry, chocolate fudge, and peanut butter. I’ve also made with non-dairy, plant-based yogurt. It’s all the same principle, but if you want specific directions for those, shoot me a message.

Beat the summer heat with this refreshing treat. These creamsicles have only three ingredients, with no added sugar. 65 calories of natural mango bliss!

I hope you liked this recipe! Please share on socials or with a friend if you enjoyed it.

Let’s work together on your nutrition and performance goals. Contact me.

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