Healthy Recipes: Pumpkin Protein Pancakes

Proteins are complex molecules that consist of long chains of amino acids connected by peptide bonds. The primary difference between the various sources of protein is the type of and sequence of amino acids. There are 22 different types of amino acids, where only nine of them are considered essential because the body cannot synthesize these amino acids on its own: L-Tryptophan, L-Threonine, L-Isoleucine, L-Leucine, L-Lysine, L-Cystine, L-Tyrosine, L-Valine, and L-Histidine. A protein containing all nine of these amino acids is considered a “complete protein” because all nine amino acids are present in the exact ratio necessary to support the dietary needs and biological functions of the human body.

Complete proteins would include foods such as chicken, beef, fish, eggs, dairy and soy.  Protein powders including whey, egg, casein, soy are also complete proteins. Here is a great protein packed recipe for Pumpkin Protein Pancakes to get your morning moving.


2 Scoops Intek Evolution Protein Isolate Cookies And Cream Flavor
1 Cup Pumpkin Puree
1 1/2 Cup Egg Whites
1 Tbsp Vanilla Extract
1 Tbsp Pumpkin Pie Spice
2 Tbsp Seltzer (Unflavored)

Preheat large pan or griddle on medium/ low heat. Combine all ingredients except seltzer in large bowl and whisk until mixed. Add seltzer and stir in. Drizzle batter over pre-heated pan with 1/4 inch thickness watch and let sit until taking spatula under corners bottom is slightly browned, flip over for about 1 minute until cooked, and remove from heat. Enjoy!! Serves 4

Nutrition Facts For 1 Serving:
Calories: 147
Protein: 26 Grams
Total Fat 0.9 Grams
Carbohydrates: 5.5 Grams
Dietary Fiber: 2.7 Grams

Dominick Walsh is a blogger for Performance Nutrition and and covers all men’s health topics and exercise issues including protein powders, diets, weight loss, weight lifting supplements, fat burners and supplement reviews. Dominick’s columns cover everything you need to know about your pre, during and post workout nutrition.