Flourless Pancakes with Berry Sauce: A Quick, Healthy Breakfast
Ingredients:
Pancake Batter:
5.3 oz (150 g) cottage cheese
1 oz (25 g) coconut flour
1 egg
⅓ tsp (1 g) baking soda
Pinch of salt
Berry Sauce:
2 cups (250 g) frozen berries (such as raspberries, blueberries, or mixed berries)
1 tbsp (15 ml) lemon juice
Sweetener to taste (e.g., 1 tbsp stevia, or any sweetener of your choice)
Step-by-Step Instructions:
1. Prepare the Berry Sauce:
The berry sauce adds a fresh and fruity contrast to the protein-rich pancakes. In a small saucepan, combine 2 cups of frozen berries and 1 tablespoon of lemon juice. The lemon juice brightens the flavor of the berries and balances their natural sweetness.
Add your preferred sweetener to taste. If you’re using stevia, 1 tablespoon should suffice, but feel free to adjust based on the sweetness of the berries and your personal preference. Stir the mixture over medium heat, allowing the berries to thaw and release their juices.
Cook the berries, stirring occasionally, until the sauce thickens—this should take about 5-7 minutes. Once the sauce has reached your desired consistency, remove it from the heat and set it aside to cool slightly while you prepare the pancakes.
2. Make the Pancake Batter:
In a mixing bowl, combine 5.3 oz (150 g) of cottage cheese with 1 egg and a pinch of salt. The cottage cheese adds moisture and protein to the pancakes, while the egg helps bind the ingredients together. Whisk these ingredients until smooth. You can use a hand whisk or a fork to ensure the mixture is well combined.
Next, add 1 oz (25 g) of coconut flour to the mixture. Coconut flour is a highly absorbent, gluten-free flour alternative, so it only takes a small amount to thicken the batter. As soon as the flour is mixed in, add ⅓ teaspoon of baking soda to help the pancakes rise and become fluffy. Stir everything together until the batter becomes thick and smooth. The consistency should be thick enough to hold its shape when spooned onto the pan.
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3. Cook the Pancakes:
Heat a non-stick pan or griddle over low heat. It’s important to cook these pancakes over low heat to prevent burning due to the thickness of the batter and the absence of regular flour. If your pan isn’t non-stick, you can lightly grease it with a bit of vegetable oil or cooking spray.
Once the pan is hot, spoon about 2 tablespoons of the pancake batter per pancake onto the pan. The batter will be thick, so use the back of a spoon to gently flatten it into a round shape. Cook the pancakes for 2-3 minutes on each side, or until they turn golden brown and are cooked through. Be patient, as cooking on low heat ensures that the insides cook fully without the outsides becoming too dark.
As soon as they’re golden on both sides, remove them from the pan and repeat the process with the remaining batter.
4. Serve and Enjoy:
Once your pancakes are ready, serve them warm with the prepared berry sauce. The combination of fluffy, high-protein pancakes and the sweet, tangy berry sauce makes for a deliciously balanced breakfast. You can drizzle the berry sauce on top of the pancakes or serve it on the side for dipping.
Benefits of Flourless Pancakes:
These flourless pancakes offer numerous health benefits, making them a fantastic choice for a balanced, nutritious breakfast:
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Gluten-free: Since they’re made with coconut flour, these pancakes are safe for those with gluten sensitivities or celiac disease.
High in protein: The cottage cheese and egg provide a high-protein content, which keeps you fuller for longer and supports muscle maintenance.
Low-carb: With the use of coconut flour, these pancakes are lower in carbohydrates compared to traditional pancakes, making them suitable for low-carb diets.
Quick and easy: You can whip up these pancakes in just three minutes, perfect for busy mornings when you need something fast yet satisfying.
Variations and Additions:
To personalize this recipe, you can add extra ingredients to suit your tastes:
Flavoring: Add a teaspoon of vanilla extract or a pinch of cinnamon to the batter for additional depth of flavor.
Toppings: Swap the berries for sliced bananas, peaches, or any other fruit you enjoy. You can also drizzle the pancakes with honey, maple syrup, or nut butter for a different twist.
Mix-ins: Incorporate a handful of nuts, seeds, or dark chocolate chips into the batter for added texture and flavor.
Tips for Success:
Low heat is key: Because these pancakes are flourless, cooking them slowly over low heat ensures they cook through without burning.
Non-stick pan: Using a non-stick pan will make flipping the pancakes easier and help achieve an even golden color.
Adjust sweetness: Depending on the tartness of the berries, you may want to adjust the sweetness of the sauce by adding more or less sweetener to taste.
Nutritional Information (per serving):
Calories: 120 kcal
Fat: 6 g
Carbohydrates: 10 g
Fiber: 4 g
Protein: 9 g
Serving Size: Makes approximately 6 small pancakes
These flourless pancakes with a fresh berry sauce are the perfect healthy breakfast for anyone looking to start their day with a nutritious, gluten-free, and protein-packed meal. Ready in just minutes, they are a fantastic option for those who want a quick yet satisfying meal.