Your Recipe

Banana Protein Pancakes

Ingrédient Quantité Calories
Bananes 118g 105kcal
Myrtilles 148g 84kcal
Graines de lin 7g 37kcal
Blanc d'œuf cru 120g 62kcal

Recipe Instructions:

ingredients
1 ripe banana, mashed
1/2 cup of egg whites (egg whites from about 4 large eggs)
1/3 cup of protein powder
1 tablespoon of ground flaxseed
dash of cinnamon
extra if desired: 1/4 cup blueberries (or other fruit)
cooking spray/coconut oil
instructions
Mash your banana until very few lumps remain. Mix in the egg whites, protein powder, flaxseed, and cinnamon until well combined. Fold in the blueberries and mix until just combined.
Lightly grease a large skillet with cooking spray and heat to medium LOW. The key to making these look nice is pure patience – you want to cook them for a longer time over low heat.
Using a ¼ cup measuring cup, spoon the batter into the skillet. Cook each pancake for about 4-5 minutes on each side watching closely that they aren’t burning. You should get about 4 pancakes.
Top with your favorite honey or syrup and ENJOY! These are also great with a drizzle of peanut butter!

Valeurs nutritives
Taille des portions 98 g | ml
Quantité par portion 72
302
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 1g 1%
Gras saturés 0.1g 1%
Sodium 51mg 2%
Total des glucides 13g 5%
Fibres alimentaires 2.1g 8%
Sucre 7.5g
Protéine 4.2g 8%
Vitamine D 0mcg 0%
Calcium 10mg 1%
Fer 0.3mg 2%
Potassium 197mg 4%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Imprimer le PDF
Vitamines
nutriment Quantité DV
Vitamine A 20.865 mcg 2%
Thiamine [B1] 0.053 mg 4%
Riboflavine [B2] 0.171 mg 13%
Niacine [B3] 0.436 mg 3%
Acide pantothénique [B5] 0.219 mg 4%
Vitamine B6 0.147 mg 9%
Cobalamine [B12] 0.027 mcg 0%
Floate [B9] 10.843 mcg 0%
Vitamine C 6.166 mg 7%
Vitamine D 0 mcg 0%
Vitamine E 0.246 mg 2%
Vitamine K 7.364 mcg 6%
Bétaïne 0.218 mg 0%
Choline 6.818 mg 1%
Carbohydrates
nutriment Quantité DV
Total des glucides 12.8 g 5%
Sugars 7.5 g 15%
Fibres alimentaires 2.1 g 8%
Carbohydrate 12.8 g 0%
Glucides nets 5.3g
acides aminés
nutriment Quantité DV
Alanine 0.251 g 0%
Arginine 0.256 g 0%
Acide aspartique 0.459 g 0%
Cystéine 0.098 g 0%
Acide glutamique 0.614 g 0%
Glycine 0.168 g 0%
Histidine 0.122 g 0%
Isoleucine 0.231 g 0%
Leucine 0.363 g 0%
Lysine 0.276 g 0%
Méthionine 0.133 g 0%
Phénylalanine 0.247 g 0%
Proline 0.163 g 0%
Sérine 0.276 g 0%
Thréonine 0.164 g 0%
Tryptophane 0.046 g 0%
Tyrosine 0.152 g 0%
Valine 0.287 g 0%
Minéraux
nutriment Quantité DV
Calcium 10.26 mg 1%
Cuivre 0.07 mg 8%
Fluorure 0.65 mcg 0%
Fer 0.3 mg 2%
Magnésium 20.35 mg 5%
Manganèse 0.26 mg 11%
Phosphore 26.67 mg 2%
Potassium 197.23 mg 4%
Sélénium 6.78 mcg 12%
Sodium 50.99 mg 2%
Zinc 0.19 mg 2%
autres
nutriment Quantité DV
Eau 79.7 g 0%
Cendres 0.585 g 0%