These Pegan Blueberry Pancakes Are Perfect For Protein-Packed Brunch
Ray Bass is the associate movement and wellness editor at mindbodygreen and a NASM-Certified Personal Trainer. She holds a degree in creative writing from the University of Pennsylvania, with honors in nonfiction.
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!
Ray Bass is the associate movement and wellness editor at mindbodygreen and a NASM-Certified Personal Trainer. She holds a degree in creative writing from the University of Pennsylvania, with honors in nonfiction. A runner, yogi, boxer, and cycling devotee, Bass searches for the hardest workouts in New York (and the best ways to recover from them). She's debunked myths about protein, posture, and the plant-based diet, and has covered everything from the best yoga poses for chronic pain to the future of fitness, recovery, and America's obsession with the Whole30 diet.