This Buckwheat Blender Pancakes recipe is a great way to start the day with a hit of protein and fiber. They also happen to be gluten free. 125 calories and 4 Weight Watchers Freestyle SP Thank you to Milk Means More for helping me to share this recipe with you.
Today is an exciting one because we're kicking off our second annual Healthy New Year 6-Week Challenge! Each week, my friend Liz of The Lemon Bowl and I will be rolling out a new theme, challenging each of you to make changes gradually. From experience, we know that making step-by-step changes to your diet and lifestyle will help to keep you on the path towards your goals. Be sure to join us in the challenge Facebook group, which has become a safe place for participants to share successes, struggles, ideas and inspiration. The group is already 800 strong!
So, what's the goal for week 1?
This week's goal is...Boosting protein at breakfast to fuel your busy day!
When I come back from my workouts in the morning, I am absolutely famished and I know that I won't feel satisfied until I get some protein into my body. Usually that protein comes in the form of my favorite breakfast parfait. I seriously eat this thing at least four mornings per week. Other times it's a bowl of whole grain cereal with milk and berries, whole grain pancakes or eggs.
I've run several races over the years and at every single finish line, I had an overwhelming craving for protein. I quick-crawled my way to the chocolate milk stand (paints a pretty picture, huh?) at the end of my marathon because I knew it was what my body needed. Sure enough, my stomach settled and my muscles started to feel better after I chugged down that mini bottle of milk. Those amino acids in the milk were hard at work!
But what if you aren't preparing for a big run, an epic hot yoga class or a morning of skiing? The experts tell us that starting the day with a nutrient-rich meal can affect our overall diet quality and weight loss goals. This is definitely the case for me! If I don't have a protein-filled breakfast, I'm sure to be snacking by 10am. And I don't mean the good kind of snacking!
I've talked to many people who tell me that they don't eat breakfast because they feel it will help their weight loss efforts - less calories before noon. For me, skipping breakfast has the opposite effect. Not only do I get cranky when I'm hungry (just ask my family), but my body goes into starvation mode (probably starts to hoard the extra fat) and then I get so hungry that I start to eat everything in sight, healthy or not. When I eat a protein-filled breakfast, my brain feels less fuzzy, I have more energy and my food cravings are far more even-keeled throughout the day. For all of these reasons, I have always been a firm proponent of breakfast.
So, how do you work protein into your breakfast routine? Many whole grains (such as buckwheat flour in these buckwheat blender pancakes) boast a good amount of fiber. Of course, eggs are another way to go. Milk products are probably the fastest way to get your dose of protein, and are easy to combine with whole grains and eggs. One cup of cow's milk or yogurt contains 8 to 10 grams of protein - think cereal with milk, pancake recipes with milk (and cottage cheese, like this one), yogurt parfaits and smoothies.
The beauty of these buckwheat blender pancakes is that everything can be thrown into the blender, whizzed together and ready to cook within a few minutes. Buckwheat flour can be found in the baking aisle of most grocery stores, and all of the other ingredients are ones you likely have stored in your fridge and pantry.
So, let's jump right into the challenge together, and commit to eating a protein filled breakfast each day this week to help jump start our day! We'd love to see your breakfast ideas on Instagram, Twitter and Facebook. Just use the hashtag #HealthyNewYear so we can find your photos. You can also tag Liz (@thelemonbowl) and me (@cookincanuck).
Be sure to check out Liz's awesome Chai Tea Smoothie Bowl and her thoughts on starting the day with protein.
Other protein-rich breakfast recipes:
Baked Egg, Broccoli & Feta Breakfast Casserole
Healthy Yogurt Parfait with Blueberries & Granola
Berry Green Smoothie Recipe
Buckwheat Blender Pancakes Recipe
- 1 ½ cups buckwheat flour
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- 1 teaspoon ground cinnamon
- ½ teaspoon salt
- 1 cup nonfat milk
- ¾ cup low fat cottage cheese
- 1 egg
- 2 tablespoons pure maple syrup
- 1 tablespoon olive oil
- pure maple syrup for serving
- In a blender, combine the buckwheat flour, baking soda, baking powder, cinnamon and salt. Pulse briefly to combine.
- Add the milk, cottage cheese, egg, maple syrup and olive oil.
- Blend until the mixture is just combined, scraping down the sides as needed. Do not overmix.
- Do not allow the batter to sit too long before cooking, otherwise it will thicken significantly. If this happens, blend in additional milk to achieve desired texture.
- Preheat a cast-iron skillet or nonstick skillet over medium heat. Alternatively, preheat an electric griddle to 375 degrees F. If using a nonstick skillet, lightly coat the skillet with cooking spray.
- Using 3 tablespoons per pancake (just less than a ¼ cup measuring cup), scoop the batter into the skillet, a few pancakes at a time. When the pancakes start to bubble on top, flip them over and cook until the pancakes are cooked all the way through.
- Repeat with the remaining batter. Serve the pancakes with maple syrup.
Disclosure: This post is sponsored by Milk Means More. All opinions are my own. This post contains links to my Amazon affiliate page. Any revenue made from sales through these links helps to support this blog. Thank you!
Eszter @ Hungarian recipes
I seriously want that right now. I love to eat pancakes with yogurt, honey, and banana slices. Those buckwheat ones are next on my list!
Looks delicious!! The sodium is so high. I don't have to watch it but some do.
Annamaria @ Bakewell Junction
I love buckwheat pancakes. It's the only flavor we ate as kids. Pinned.
I'm usually pretty hesitant to make something other than our usual pancakes for breakfast because my kids are such creatures of habit. But I made these yesterday and the whole family loved them! We'll be making these again.
Gina @ Running to the Kitchen
I'm with you, give me protein or I'll be hungry in minutes. literally. Buckwheat is such a great flour for breakfast because of how filling it is. The cottage cheese addition to these pancakes is perfect for upping the protein content and satiety, well done! Will be trying these out asap!
These buckwheat pancakes look so hearty and delicious! I always look forward to breakfast, and this recipe looks like the perfect meal to start the day.
eat good 4 life
I need to get some buckwheat flour. I love the look of this pancakes and they seem pretty easy to make as well. A great way to start the day!
LOVE that these pancakes are made in the blender. I use my Vitamix all the time for batters b/c it turns out perfectly smooth and it's easily pourable. Plus I LOVE all things buckwheat....yum!
Kirsten / Comfortably Domestic
Wow, Dara. These pancakes look fantastic. Like you, I need a protein packed breakfast if I have any hope of avoiding snacking by 10 a.m. Cottage cheese in the recipe gives that extra protein punch that I need.
Serene @ House of Yumm
I've never used buckwheat flour! But these pancakes look so good I think I need to pick some up and give this recipe a try 🙂
What a great way to kick off the new year!!
Liz @ The Lemon Bowl
I want these so badly!! We grew up only eating buckwheat pancakes and now as an adult it's the only kind I like!! You can't beat the texture and flavor!
Sharon @ What The Fork Food Blog
I seriously love how you made this batter in a blender. I've done it with muffins but have never done it with pancakes. It's so brilliant, especially since it's way easier to pour the batter from the blender than my method of using a measuring cup.
I love this. The recipe is a challenge all of it! Such great inspiration for everyone.
Love the blender pancakes. I have an oatmeal-banana one on my blog that is wildly popular. The blender makes breakfast a breeze! Looking forward to the 6-week challenge and happy to report that my breakfast this morning consisted of a piece of toasted sprouted bread topped with avocado and a hard boiled egg! Two thumbs up for protein!! xo
Ooo, I'll have to check out your recipe! That sounds like a fantastic breakfast - now I'm craving that for lunch. I'm so glad you're joining us in the challenge, Kelley!
This is exactly the kind of breakfast I need to start my day with! I'm a coffee and banana kind of person, but know I need to add in some protein to give me more energy.
Yes! Protein is definitely the way to go in the morning, Laura. I promise it will give you a boost of energy for your day.
Can you just mix this in a bowl??
I don't have a blender right now but I like 6 smartpoints for three pancakes.
Nancy, you definitely can mix these in a bowl. I would suggest whisking the wet ingredients separately (and whisking very well to break up the cottage cheese) before adding to the dry ingredients. I hope you enjoy them!
I love how easy this is! And I'm so in love with hearty buckwheat!
Buckwheat is the best! Between that, the cottage and the milk, all of the protein keeps me full until lunchtime.
Kacey @ The Cookie Writer
Ohhhh, this is something I could totally eat! I have never run in a race before, but I have been wanting to get into running. Ever since my goal last year of walking the dog every day, I have had the urge to run. Considering it is minus 25 Celsius today, that is not happening!
It's chilly here too, Kacey - I'v been coming back from my runs with frosted eyelashes everyday. 🙂 If the running bug is biting you, be sure to check out my post on How to: Train for a 5k Run. It has some great tips for beginning runners.
Taylor @ Food Faith Fitness
I'd say by the looks of my mouth right now, these are so drool worthy! Protein in your diet is so important and a big part of being healthy. So excited to see what you have this new year! Happy 2016!
You said it...protein is so important for a variety of reasons. Happy 2015 to you, too!