C: 83 gr
P: 35 gr
F: 2 gr
Total calories: 520
*This estimation excludes the toppings and is based on these guidelines. Depending on your own IIFYM lifestyle, your results may differ.
When I posted this picture on one of my Instagram stories last week, I received a lot of messages from my followers, asking for the recipe. So here it is!
For the record, I call it a “pancake” because the idea is loosely based on the egg and banana pancake recipe that was super popular years ago. However, there is no frying pan involved. I’m really bad with frying pans and pancakes, so, if that’s you, too, fear not!
This is one of my tastiest and easiest recipes yet, if I may say so myself. It’s also one of the most nutritious: bursting with fibre, potassium, vitamin A, a balanced mix of complex and sugary carbs, and high-quality protein, it’s what I have as a post-workout meal literally every training day.
All you need is a working microwave and the ingredients. That is it. You’re welcome.
Estimated time: 10 minutes
90ml egg whites
65gr wholewheat self-rising flour
20gr unflavoured protein powder
70gr pumpkin puree (optional)
2 tablespoons peanut butter (32gr)
10 drops of My Protein FlavDrops
I’ve found that the batter sticks to a normal ceramic bowl unless you add oil or butter. If you’re ok with that, that’s cool.
But, if you’re looking for a way to avoid it, a plastic food container is the way to go. The cake sticks a little, but comes off really easily with just a spoon!
First, chop the banana into chunks and microwave it for 30 to 60 seconds. Add the pumpkin puree, if you’re using it, and microwave again for another 30 to 60 seconds.
The puree is optional, but I suggest trying it, as it makes the cake bigger (yay!), adds vitamins and minerals (yay! x2), and complements the sweetness of the banana. I use Baking Buddy Natural Pumpkin Puree, which is 100% pumpkin.
Once the banana and pumpkin puree have been microwaved to a pulp, add the protein powder and flour first, then the egg whites. Finally, stir with a spoon until the batter looks something like this:
You want it to be as cake batter-y and as uniform as possible, although some lumps won’t make much of a difference.
Lastly, cover it with the lid of the plastic container and microwave it for four to five minutes. The exact time will depend on the microwave, so you could start with four minutes and progress in 30-second bursts from there if necessary.
The cake is ready when both inside and outside are firm and no longer runny.
And then you can eat it. Yup. It’s that simple.
Personally, I like to add peanut butter and toffee-flavoured FlavDrops, but you don’t have to. It’s also delicious as it is.
I hope you enjoy this one. And don’t forget to leave a comment here and/or tag me on Instagram if you make this recipe. I look forward to seeing your creation!