These Pegan Blueberry Pancakes Are Perfect For Protein-Packed Brunch
Getting some protein within the first hour after your workout (particularly a strenuous workout) is in your best interest if you want to minimize soreness and avoid injury. I live by this rule, and as a result I spend a lot of time looking for protein-filled breakfast options—and I love when I find one that isn't something mixed with protein powder (sorry, protein, I love you, but I need some space on the weekends).
So when I stumbled upon Mark Hyman, M.D.'s latest recipe, Pegan Blueberry Walnut Pancakes, I was thrilled without reservation. Finally, a whole-food pancake recipe that I have most of the ingredients for and that uses eggs as the main source of protein.
These pancakes are pegan-approved, meaning they're paleo, almost vegan (maybe try flax eggs?), grain and gluten-free, dairy-free, and sugar-free—the sweetness comes from the blueberries! I was drawn to this recipe because, like every other living being, I love pancakes, but with my health and fitness goals in mind, regular pancakes aren't something I feel the need to splurge on. When formulating this recipe, Hyman kept these simple and healthy but still managed to make them taste like a special treat.
"Loving food that loves you back doesn't have to be difficult," Hyman says. "You don't have to deprive yourself when making major dietary shifts. The thing I often hear from my patients who are hooked on sugar and processed foods is that they miss things like pancakes, fries, and pastries. I tell them that they don't have to miss these foods—they can create them using quality ingredients in their own home. These grain-free, sugar-free, dairy-free pancakes are the perfect guilt-free treat for breakfast and brunch. They're easy to make, and the whole family will love them."
Ready to give them a try? Here's what you need.
Pegan Blueberry Walnut Pancakes
Makes 2 to 3 servings
- 3 large omega-3 eggs
- ¾ cup almond milk
- ½ tablespoon freshly squeezed lemon juice
- 1 teaspoon vanilla extract
- ½ cup coconut flour
- ½ teaspoon baking powder
- ½ teaspoon baking soda
- Pinch of sea salt
- ¼ cup roughly chopped walnuts
- Coconut oil, for greasing the skillet (about ¼ cup)
- ½ cup arrowroot powder
- 1 teaspoon of cinnamon
- 1 pint fresh blueberries
- In a large bowl, whisk the eggs and then add the almond milk, lemon juice, and vanilla. Whisk until well blended.
- In a separate bowl, mix together the coconut flour, cinnamon, baking powder, baking soda, salt, and arrowroot. Add the dry ingredients to the wet mixture, ¼ cup at a time, while continuously whisking. Once combined, gently fold in the walnuts.
- Grease a large skillet and place over medium heat. Once the skillet is hot, use a ladle to pour 3-inch pancakes onto the skillet. Cook until bubbles appear, then flip. The pancake should cook on each side for about 2 to 3 minutes.
- Repeat with the rest of the batter. Add a tablespoon more of coconut oil to the hot griddle, as needed.
- Make a blueberry sauce by simmering the blueberries in a small saucepan with 2 tablespoons of water for 10 minutes before serving.
- To serve, place three pancakes on a plate and top each stack with the blueberry sauce. Enjoy!
Want to know if you should you go Keto? Paleo? Deciding what to eat to feel your best shouldn’t be complicated. We’ve removed the guesswork to give you all the best nutrition tips & tools, all in one place. Ready to kickstart your health journey? We’re here to guide you.