The Pancakes You've Been Missing
What if I told you that you could eat these pancakes and hit your macros, too? What if I also told you that they require NO flour, milk, or protein powder to be perfectly dense, delicious, and indulgent?
"Healthy pancakes using all whole foods that are also tasty?!" You may be saying, "Get out of town, Claire! I don't believe it!" Well believe it, fam! Sweet potatoes are the secret power-food ingredient that makes these pancakes complete and total game changers.
Before I share my top-secret recipe with you, let's talk about how these delicacies can FIT YOUR MACROS!(Because, seriously, this is the coolest part!)
As you can see from the photo above, the entire pancake stack is comprised of only one sweet potato (totaling one cup) and one whole egg. So with just the pancakes themselves, you are looking at 184 calories with a macronutrient breakdown of 27C/9P/5F.
The key to making these pancakes fit your macros is tracking all of your toppings. That is where you can go crazy and end up having to seriously adjust your carbs and fats later in the day to account for a very dense breakfast. This means weighing and measuring your fruit and almond or peanut butter. Eyeballing portions on fruit and yummy spreads like peanut butter can lead you to double or even triple the portion size you were aiming for.
That being said, make sure you have a teaspoon measure on hand because there is only one hard and fast rule about making these pancakes. Are you ready for it?
Rule #1: NEVER forget the maple syrup. One little drizzle (literally a teaspoon) makes all the difference in your sweet potato pancake experience. I avoid added sugar almost in its entirety, but I make an exception for maple syrup with sweet potatoes. Seriously, you need to trust me here, y'all.
Got it? Great. Since you're on board with the rules, here's the recipe!
SWEET POTATO PANCAKES
1 Sweet Potato (~1 cup mashed without skin)
1 Whole Egg
1 Tsp Vanilla
Cinnamon (I use about three heavy shakes)
1 Tsp Maple Syrup
1 Tbsp Almond Butter (or nut butter of your choice)
Fruit Of Your Choice
1 Tsp Maple Syrup (drizzle on top)
Dusting of Cinnamon
Instructions: Wash and dry your sweet potato, then poke with a fork on all sides. Microwave on high for ~8 minutes (8:30-9:00 if it's yuuuuge). Once done, remove carefully from microwave and cut down the middle. Scrape out the sweet potato using a grapefruit spoon or fork and put into a small mixing bowl. Mash down the potato and stir to release some of the heat. Once slightly cooled, add your egg and whisk with a fork until you have a creamy, orange "batter." Add the vanilla, 1 tsp maple syrup, and cinnamon and whisk until well-combined.
Add 1 tsp coconut oil or ghee to a large, flat pan over high heat. Once melted, pour your batter into the pan using a 1/4 cup measure. Use a spatula to spread the batter around so you get an even bake and they are easier to flip.
Once you can confidently maneuver your spatula under the side that is cooking, flip that sucker over and turn the heat down to medium-high (I usually reach this point around 3ish minutes).
When your pancakes are cooked to your liking, stack them on a plate, layer on your fruit and nut butter and finish by drizzling on God's gift to Earth...maple syrup.
The final macros for this entire stack of pancakes and toppings pictured above is 345 calories with 46C/12.5P/14F. Again, this works for me on my heavy days in the gym because I like to eat a lot of carbs before I workout and replenish with protein afterwards.
If the carb and fat grams listed above make you jump back from your screen like, "girl, are you crazy?!" listen up. Reduce your nut butter to a 1/2 tbsp or eliminate it entirely. While slightly less indulgent, these pancakes are still delicious without nut butter. If you need more protein, instead of topping your pancakes with a banana, have egg whites or a lean turkey patty on the side. That will balance out your macros very nicely and reduce the carb and fat grams you would be consuming.
Like I said, you can eat these pancakes and hit your macros, too! Enjoy inhaling this delicious and nutritious NON-cheat meal.
Leave me a comment if you try your hand at making these and share the recipe with your friends!
Spread the love like almond butter.