Protein pancakes without protein powder: 5 delicious recipes with plant-based protein

Whey protein has been used as a protein source for sports for many years. With the increasing awareness of not eating food of animal origin, the number of plant-based alternative products is also growing steadily. The abundance of substitute products that taste deceptively real also inspires "die-hard" meat fans and milk lovers, and makes it easier for many to switch or reduce the consumption of animal products.

In the fitness industry, pea and soy protein are often used in the production of vegan protein products. While the plant-based protein boosters were initially a bit dry and sometimes sandy, a lot has happened in this area and vegan protein shakes are already available in many different flavours from commercial manufacturers. But even if you can't get used to plant-based protein powders yet, or simply don't have them at hand at the moment, that's no problem.

Whey protein is of animal origin. The proteins in cow's milk are made up of two components. Casein for making cheese and whey protein. Whey protein is found in many foods and in many dietary supplements in the fitness sector. The aim is to quickly supply the body with high-quality amino acids in order to promote rapid muscle regeneration after training.

But even if an adequate protein intake is essential for muscle growth, it is now known that the consumption of whey protein should be greatly reduced or avoided altogether for the following reasons:

The first major disadvantage stems from the animal origin of the product. Because not only the meat industry has a massive CO2 problem, but factory farming in general. In addition to environmental aspects, there are also moral concerns about factory farming.

In addition to these "external" factors, however, consuming animal protein in the form of whey protein also has adverse physical effects. Studies show that regular intake can cause acne and is associated with increased blood pressure, increased risk of diabetes, formation of kidney stones and increased risk of fractures. The lack of fibre in whey protein powders can also lead to problems with digestion and intestines when consumed in isolation.

Here are the reasons why you should try protein pancakes with vegetable protein instead of animal protein.

Cons of Whey Protein:

- Can cause acne
- Can cause high blood pressure, diabetes, risk of broken bones and increase kidney stone formation
- No fiber
- Bad ecological balance
- Associated with great animal suffering

Benefits of Plant-based Protein:

- Can be adapted to various needs
- High in fibre
- No risk to health
- Production without animal suffering
- Better ecological balance

There are many different sources, from which to get non-animal protein. Some of them are excellent for creating varied recipes for protein pancakes without protein powder.

Lupine seeds

Not many people know about this legume, but it is rich in protein. With a total of 36g/100g, they make a convincing raw snack, but can also be enjoyed cooked or roasted. Ground into flour, they are versatile in baking and perfect for protein pancakes.

Nuts

Nuts are also a very rich source of protein. The top three categories are peanuts at 26g/100g, hemp seeds at 25g/100g and almonds at 24g/100g. Nut butter is a tasty alternative to ingest nuts.

Smoked tofu

Smoked tofu is one of the most protein-rich types of tofu at around 19g/100g. It is used in many ways, especially in Asian cuisine. You can use it in a wide variety of dishes.

Spelt

Although whole grains are known and used primarily for their carbohydrate content, some grains are relatively high in protein. Spelt grains are far ahead with 15g/100g.

Dried goji berries

The ideal topping and a delicious snack for in between are dried goji berries. Their protein content is 13-14g/100g. Many other dried fruits are extremely sweet. Goji berries, on the other hand, are slightly tart and perfect as a balance to sweet muesli or pancakes.

Avocados

They're not the frontrunner among plant-based protein sources, but they are at the forefront among non-dried fruits. The content is 1.5-2g/100g.

Kale

Kale is the vegetable with the highest protein content. At 4.5g/100g, this is four times higher than the average. It is also not a sole source of protein, but serves well as a supplement.

Soybeans

With 40g/100g protein, the soybean is the protein queen among the legumes. Soybeans must not be eaten raw, they must be cooked. The peel is bitter and therefore rather inedible, so it is removed. Before cooking, they are soaked. Soybeans can also be used as flour.

So one thing is clear: bulking is also possible without factory farming. There are enough natural, plant-based protein sources without whey to conjure up delicious, protein-rich recipes - and doing so without any protein powder. Try one of these delicious vegan pancake recipes.

1. Lupine pancakes with avocado smash (1 portion)

340kcal, 22g protein

Ingredients:

• 30g lupine flour
• 200g soy yoghurt
• ½ ripe avocado
• 1 tbsp soy flour
• 1 tablespoon maple syrup


Preparation:

Mix the flour, yoghurt and a little mineral water to form a lump-free dough. Then pour conventional pancakes into the pan and fry with a little oil. Finally, puree half an avocado with maple syrup and place on the pancakes as a topping.

680kcal, 38g protein

Ingredients:

• 100g spelled flour
• 80g apple sauce
• 180ml soy milk
• 1 tbsp almond butter
• 1 handful of goji berries

Preparation:

For these protein pancakes, mix flour, milk and applesauce together well. Put them in the oil drizzled pan and fry on both sides. Finally, spread with almond butter and top with goji berries.

900kcal, 68.5g protein

Ingredients:

• 100g soy flour
• 120 ml soy milk
• 2 tablespoons peanut butter
• 50g ground peanuts
• 1 tablespoon maple syrup

Preparation:

Mix all the ingredients for the protein pancakes without protein powder, except for the maple syrup, until smooth and add some mineral water if necessary. Brown on both sides in oil in a pan. Top with maple syrup before eating.

626kcal 43.8g protein

Ingredients:

• 100g silken tofu
• 100g smoked tofu
• 1 tablespoon soy sauce
• 1 tbsp sesame seeds
• 1 tablespoon peanut butter
• 100ml soy milk
• 60g spelled flour
• ½ tsp baking powder

Preparation:

Using a hand mixer, mix together the silken tofu and milk. Mix flour and baking powder separately. Stir together until smooth. Pour into the pan and fry. Then chop the smoked tofu into small pieces, fry with soy sauce, peanut butter and sesame seeds and place on the pancakes.

In summary, there are a large number of options for replacing animal protein with plant-based protein. Whey protein isn't good for the environment, and it can also cause adverse side effects like acne, high blood pressure, and kidney stone formation.

Nature provides us with many protein-rich foods. Legumes and nuts are particularly rich. With these 5 recipes for protein pancakes without protein powder, you can bring a lot of variety into your everyday culinary life without having to compromise on muscle mass.