Men's Fitness


Muscle up in the morning with these protein pancakes from F45’s nutrition team



- 1 egg

- 60ml egg whites

- 50g chocolate whey protein powder

- 45g almond flour

- 1/2 tsp stevia

- 1 tsp baking soda

- 1 tsp (5ml) extra virgin coconut oil

- 30g natural Greek yogurt

- 2 tsp cacao nibs (optional)

- 15g crushed peanuts (optional)

- Blueberrie­s (optional)


• Crack the egg in a bowl and mix in the egg whites.

• Whisk vigorously.

• In another bowl, mix the protein powder, almond flour, stevia and baking soda.

• Pour in the egg mixture and stir well until all the ingredient­s are combined.

• Heat coconut oil in a non-stick frying pan over medium temperatur­e and pour 1/4 cup of the mixture into the pan at a time. Cook until bubbles appear in the mixture.

• Flip the pancake over and continue cooking for a further 2 minutes with a lid on (note: the texture in the centre of the pancake will be soft and moist).

• Repeat this process until all the batter has been used.

• Divide the pancakes into two servings.

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