Iyo Yakanakisa Mapuroteni Pancake Yauchazomboita

Zvemukati

• Yakanyanya Hutano Mapuroteni Pancake-Nguva: Yese-Gorosi Yogurt Pancake
• Akanakisa Mapuroteni Mapuroteni Pancake Ekushure Kwekudzidzira: Yai uye Oat Mapuroteni Pancakes
• Yakanakisa 3-Ingredient Hutano Mapuroteni Pancake: Anonaka Potato Pancake
• 7 Mamwe Hutano Mapuroteni Pancake Mapepa
• Strawberry Cheesecake Mapuroteni Pancakes
• Nhema Sango Chocolate Protein Pancakes
• Gluten-Yemahara Vegan Blueberry Protein Pancakes
• Inotyisa Raspberry Protein Pancakes
• Gingerbread Spiced Protein Pancakes
• Peanut Butter uye Jelly Protein Pancakes
• Yese-Gorosi Chocolate Chip Peanut Butter Pancakes
• Ongororo ye

Ipo ini ndiri wese wekutandara mune imwe nguva Pancake Svondo tsika yekupa mweya, kana zvasvika zuva nezuva kudya zvine hutano, ini kazhinji ndinodzora vatengi vangu vezvikafu kubva kunzvimbo inotapira yemakarb-centric mabhureki sepancake. Chikonzero chacho? Isu tinowanzo pisa kuburikidza neayo akareruka carbs mu chena furawa super-inokurumidza uye kumutsa kurara uye zvemashiripiti vachiri-vane nzara, pasina nguva refu mushure mekudya kunyangwe vachangodya gomo reupfu, manyuchi, uye bota. (Asi yeuka kuti macarbs ari clutch kuti upwanye kurovedzera muviri kunotevera.) Macalorie ekuwedzera ari mubhotoro uye manyuchi ane nzira inonyengera yekuwedzera pasina kukubatsira kuti unzwe kugutsikana.

Kana iwe uchinyatso kuonesesa kune mamwe mafiraketi ayo anogutsa kuravira kwako apo uchiitawo kuti muviri wako utsigire zvinangwa zvako, rova ​​mamwe mapuroteni mapeneki ane hutano. Protein inobatsira kubvisa kuputsika kweavo ma carbs kuitira kuti uwane shuga yakagadzikana yeropa uye simba rakatsiga. (PS Izvi ndizvo zvinodya iyo * kurudyi * huwandu hweprotein hunotaridzika senge.)

Kana wakamboodzwa mwoyo neprotein pancakes kare-yakaoma, chewy, inokuita kuti upotsa yekare-tauya kuzobatsira. Kuti tikununure muedzo uye kukanganisa, takaedza boka rose remaresipi uye tiri kugovana gumi aive akahwina zvakajeka (ibasa rakaoma, asi mumwe munhu anofanira kuzviita). Nekuwedzera kweproteinini inowedzera, kusimudzira kubva kune yakasarudzika siraira uye edza kukwenya senge nzungu kana nati ruomba, ricotta, kana yogati. Kana iwe uri mune anonaka mapuroteni mapekeki, zai rinonakawo-uye rinowedzera magiramu matanhatu mamwe mapuroteni. (Yakabatana: Iyo Yekupedzisira Rondedzero yePamusoro-Mapuroteni Zvikafu zvaunofanira Kudya Vhiki rega rega)

Yakanyanya Hutano Mapuroteni Pancake-Nguva: Yese-Gorosi Yogurt Pancake

Goho: 16 makeke

Inoshumira: 4 (4 mapekeki imwe neimwe)

Ingori muyero wakakodzera we fluff uye zvinhu zvine nyoro flavour inoenda nechero kukwirisa moyo wako zvishuwo. Ichi chikafu cheprotein pancake recipe inogadzira zvigadziro zvina, saka kana iwe usingadi kugovera, inzwa wakasununguka kuomesa zvakasara - izvi zvakanaka pakugadzirisa zvakare. (Inoenderana: 11 Frozen Meal Prep Hacks Unoda Kuedza)

Zvinoshandiswa

• 1 zai
• 3/4 mukombe 2% mukaka (kana isina mukaka wemukaka wesarudzo)
• 1 teaspoon vanilla extract
• 3/4 mukombe pachena wakaderera-mafuta chiGreek yogati
• 1 kapu yakazara-gorosi pastry furawa
• 1/2 teaspoon kubika soda
• 1 tablespoon shuga (kusarudza)
• 1 teaspoon kubika poda
• Dash yemunyu

Mirayiridzo

1. Sungai zvinyoro nyoro mundiro huru.
2. Mune imwe mbiya, sanganisira yakaoma zvinhu.
3. Whisk dry ingredients mukati memvura kusvika yanyatsobatanidzwa.
4. Rega kugara kwemaminitsi mashanu.
5. Zvichakadaro, zora skillet uye kupisa pamusoro pepakati-yakanyanya kupisa.
6. Spoon 2 kusvika ku3 maspuniji emuputi mumoto unopisa, uchishandisa kumashure kwepuni kuti utsvedze kumusoro. Pheka kusvikira panike panike panotanga kubuda uye wozofirita. Rega kubika imwe miniti kana maviri uye wozoendesa kune ndiro. Fukidza neimwe ndiro kuti udziye.
7. Shandisa mamwe mafuta pakati pemabheji sezvinodiwa.
8. Shumira inodziya.

Ruzivo rwezvekudya pakudya (Mapanicake mana, asati aiswa): 184 macalorie, 11g protein, 29g carbohydrate, 3g dietary fiber, 7g yeshuga yakazara (3g yakawedzerwa shuga), 3g mafuta

Akanakisa Mapuroteni Mapuroteni Pancake Ekushure Kwekudzidzira: Yai uye Oat Mapuroteni Pancakes

Inoshumira: 1

Chewy uye kuzadza, aya madiki mapuroteni mapancake akakwana kune yekumashure-yekudya kudya kana chako chekutanga chiri protein, stat. Aya zvakare ndiwo akanaka sosi yeakaomesesa carbs nekutenda kune oats. Kana iwe usiri kuita zviyo, edza chimwe chinhu chakafanana nehupfu hwemuarumondi kana hupfu hwekokonati, asi ramba uchifunga kuti nguva yekubika inogona kusiyana uye iwe unogona kuwedzera imwe mvura (semukaka) kuti iite.

Zvinoshandiswa

• 1/2 mukombe yakakoswa oats
• 2 mazai kana 1/3 mukombe mazai machena
• 1 scoop protein powder (inenge 3 tablespoons)
• 1/4 teaspoon vanilla kubvisa

Mirayiridzo

1. Gaya oats muchigadzirwa chidiki chekudya kusvika chafanana nehupfu.
2. Wedzera mazai, protein powder, uye vanilla. Pulsa kusvika wasanganiswa zvakanaka.
3. Gadzira skillet nemafuta, bota, kana kubika kupopera uye kupisa pamusoro pekupisa kwepakati. Drop batter mukati, uchishandisa 2 kusvika ku3 maspuni ekeke rimwe nerimwe.
4. Pisa kusvikira wabika, maminetsi maviri kusvika matatu padivi rega. Chinja mundiro.
5. Shumira inodziya.

Misiyano: Kana uchida, wedzera blueberries kuti urove. Kana iwe unogona kukwirisa mapanikeki newaunofarira jam kana mamwe akadziya-kumusoro mabriji.

Ruzivo rwekudya zvinovaka muviri pakushandira (recipe yakaongororwa uchishandisa 2 mazai akazara uye whey protein): 418 macalorie, 38g protein, 34g carbohydrate, 4g dietary fiber, 3g yakazara shuga (0g yakawedzerwa shuga), 14g mafuta

Yakanakisa 3-Ingredient Hutano Mapuroteni Pancake: Anonaka Potato Pancake

Inoshumira: 1

Kutsvaga yezviyo-yemahara, isina guten-sarudzo iyo inouya pamwechete muchiedza? Idzi nhatu-chinongedzo chinotapira mapatatake mapakeku ndeawe. (Zvese nokuda kwako!) Iri zvakare nzira huru yekuverevedza mamwe mavhitamini mumangwanani ako chinhu chekutanga. (Kana iwe uchida kuziva, ehe, pane MUKURU pakati pembatatisi neyam.)

Zvinoshandiswa

• 1 mbatatisi yepakati
• 1 mazai kana 1/4 mukombe mvura mazai vatsvene
• 1/4 teaspoon sinamoni

Mirayiridzo

1. Baya mbatatisi neforogo kakati wandei uye woisa steam mu microwave kwemaminitsi mashanu kana matanhatu kana kusvika nyoro. Rega kuti utonhorere kusvikira iwe wagona kubata zvakachengeteka. Shamba nyama yembatatisi mukugadzira chikafu.
2. Pusha mbatatisi nezai nesinamoni kusvika yaita batter.
3. Zora skillet nemafuta, bota, kana kupfapfaidza uye shandura kupisa kwepakati. Kana iyo skillet ichipisa, dururira iyo batter mu skillet. (Unogona kugadzira mapanikake akakurisa kana akati wandei madiki.) Svedzesa neshure kwechipunu kugadzira kekekeke.
4. Bika kusvikira wagadzika, anenge maminetsi mana kusvika ku5 kune rumwe rutivi, uchibhururuka pakati. Nguva yekubika ichaenderana nehukuru hwepancake-makeke madiki anotora nguva shoma.
5. Chinja mundiro.
6. Pamusoro nezvaunoda toppings uye unakirwe.

Kusiyana: Kuti uwane twist inonaka, siya sinamoni uye kumusoro neavocado, chizi yembudzi, kana zai.

Ruzivo rwezvekudya (zvehutano hweprotein pancakes uchishandisa 1 zai hombe, isati yasvika): 175 macalorie, 8g protein, 26g makabhohaidhiretsi, 4g fiber, 6g yakazara shuga (0g yakawedzera shuga), 4g mafuta

7 Mamwe Hutano Mapuroteni Pancake Mapepa

Kutsvaga kumwe kusiana kwekunaka kana mapuroteni sosi kune ako 'makeke? Ramba uchiverenga zvekubika-kufemerwa, chokoreti-yakazara, uye kottage chizi-inowedzera hutano mapuroteni mapekeki.

Strawberry Cheesecake Mapuroteni Pancakes

Cheesecake kwemangwanani? Hongu. Iyi stack yemufaro inoratidzira protein powder (edza izvi kana iwe uchitsvaga yekudyara-yakavakirwa mapuroteni sarudzo) uye yechiGreek yogati-yakavakirwa cream chizi kuzadza. Zvese zvakabviswa neyakajeka mandimu sitirobheni muto kupedzisa iyo dhizeti-yakafemerwa zvisikwa.

Tora iyo yakagwinya protein protein pancake: Strawberry Cheesecake Mapuroteni Pancakes

Nhema Sango Chocolate Protein Pancakes

Vanogona kutaridzika kunge mumwe wevaya vanopenga kudya kudya kunonetsa kunogona kukuwanira chikafu chemahara uye mudumbu, asi mudura uyu wakanakira iwe - zvakagadzirwa neprotein yeupfu, cocoa isina kutapira, yogati yechiGreek, uye ma cherries akaomeswa nechando. Unozoshamisika kuti sei wanga usiri munhu wemangwanani.

Tora iyo yakagwinya protein protein pancake: Nhema Sango Mapuroteni Pancakes

Gluten-Yemahara Vegan Blueberry Protein Pancakes

Aya maflugan vegan gluten-asina hutano mapuroteni mapekeki anogadzirwa nebhanana, oats, mapuroteni poda, uye mukaka werineni, uyezve iwo akazadzwa neinotapira mablueberries eiyo inonaka inotapira ine muchero.

Tora iyo ine hutano protein pancake recipe: Mapuroteni Blueberry Pancakes

Inotyisa Raspberry Protein Pancakes

Yakaputirwa neprotein-rich cottage chizi uye mukaka wemukaka, uye inotapira nema raspberries echando, aya chibage-ane hutano mapuroteni mapekeki inzira isina mhosva.

Tora iyo yakagwinya protein protein pancake: Mapuroteni-Akazara Raspberry Pancakes

Gingerbread Spiced Protein Pancakes

Ndiani anoda makuki kana iwe uchigona kunakidzwa nendiro yezvinonhuwira zvegingerbread makeke pasina mhosva? Aya makuru-anomhanya ane hutano mapuroteni pancakes anouya pamwechete mublender (heino mhando nhanhatu dzemablender dzatinoda), uye dzinoomesa nechando zvakanyanya kune make-mberi brunch!

Tora iyo yakagwinya protein protein pancake: Protein Gingerbread Yakarungwa Pancakes

Peanut Butter uye Jelly Protein Pancakes

Ava vacheche vane gluten-yemahara, asi ivo vanorongedza yakakomba dosi yeprotein uye fiber nekuda kwekusanganiswa kwepuroteni poda, mazai machena, hupfu hwekokonati, uye yakaderera-mafuta mafuta enzungu kuzadza. Iwe unoziva zvavanotaura: Kukwirisa kwepakeke stack, ndiko kuswedera kuna Mwari! Ameni kune izvozvo. (Zvakafanana: Chii chinonzi F-Factor Diet-uye Ine Hutano Here?)

Tora iyo yakagwinya protein protein pancake: Protein Peanut Butter uye Jelly Pancakes

Yese-Gorosi Chocolate Chip Peanut Butter Pancakes

Yakagadzirwa neupfu hwese-hwegorosi, mukaka wealmond, uye zai, aya mapuroteni mapakepake ane hutano anowana simba ravo remhasuru kubva paupfu hwepepanut butter, iyo inowedzera hukuru hukuru hwenzungu yemafuta mashoma uye mapuroteni akawanda.

Tora iyo yakagwinya protein protein pancake: Yese-Gorosi Peanut Butter Pancake

Ongororo ye