I developed this big and fluffy moist cinnamon bun inspired pancake recipe that’s low-carb and packed with protein from BariatricPal Protein One powder. My healthy Cinnamon Bun Pancakes are gluten-free, sugar-free, grain-free, and suitable for both the Keto Diet and Primal Diet. Or eliminate the cream cheese topping for the Paleo Diet.
On most days I eat eggs or have a protein shake like BariatricPal Protein One for breakfast. But today I craved a little comfort food and home-cooking that brings to mind the wonderful love of my mother who always nourished us with made-from-scratch food.
In Mom’s day everything was made with white flour and sugar. Of course today many of us find these ingredients are not healthful for us. They cause a host of issues for my gut health and quickly pack on the pounds. So eating low-carb and grain-free has been essential to maintaining the weight lost after my gastric bypass surgery in 2003.
Protein is one of the most important macronutrients in the bariatric diet. So let’s explore the nutrition facts for BariatricPal Protein One — a new-to-the-market protein powder. Then I promise to share my yummy Cinnamon Bun Pancakes recipe.
BariatricPal Protein One
BariatricPal Protein One is a multi-vitamin and meal replacement in one tasty powder. According to BariatricPal, the unique blend provides 27 grams of high-quality medical grade whey protein, 28 essential vitamins and minerals, and 5 grams of fiber. Read the nutrition label for BariatricPal Protein One Cinnamon Swirl for detailed information.
And the taste? It’s great if you love cinnamon, and I do! I often have it as an icy-cold protein shake or in a hot cup of coffee (pro tip: add to cool coffee, stir to dissolve, then microwave to heat — not too hot or the whey curdles).
Back in 2003 when I had surgery, protein powders only came in vanilla, chocolate, and strawberry. And they were designed for body-builders. It’s really a treat to have so many flavors now available that are designed with the bariatric diet in mind. I enjoy experimenting with them and coming up with tasty healthful recipes.
Of course, most of my diet is based on whole foods. But I haven’t given up my protein powders after all this time. I’ve only evolved my use of them. So let’s get onto my Cinnamon Bun Pancakes recipe, shall we?
BariatricPal Protein One Cinnamon Bun Pancakes Recipe
My recipe makes two huge fluffy pancakes, enough for 2-4 servings depending on your appetite. I can eat only half of a pancake.
For the pancakes
- 2 scoop BariatricPal Protein One Cinnamon Swirl, firmly packed
- 1 tsp baking powder
- 3 TBS coconut flour
- 1 TBS Carrington Farms Organic Flax and Chia Blend
- 3 large eggs
- 1/3 cup milk of choice (I used unsweetened almond)
- 1/2 tsp vanilla extract
For the swirl
- 1/2 tsp cinnamon
For the topping
- 1 TBS coconut oil
- 1/4c milk of choice
- 4 cubes of cream cheese (about the size of dice)
- 1 packet of Truvia
- 1 scoop BariatricPal Protein One Cinnamon Swirl OR BariatricPal Protein One French Vanilla, firmly packed (vanilla makes a pretty, white glaze/frosting)
- Handful of pecans toasted (sauté in coconut oil in fry pan)
- Mix together the dry ingredients until well incorporated. In a separate bowl mix together the wet ingredients whisking well with a fork until the eggs are beaten and slightly foamy.
- Add the wet ingredients to the bowl of dry ingredients. Blend well until combined. The batter will be slightly lumpy like traditional pancake batter. Do not over-mix as this results in a tough pancake. Let the batter rest for 5 minutes to let the coconut flour soak up some of the moisture.
- While the batter rests, heat a 9″ round cast iron skillet over medium heat. Oil the pan with coconut oil and sauté the pecans for several minutes until they are toasted on each side. Be sure not to scorch them. Nuts go from toasted to burnt quickly. Set the toasted pecans aside in a small bowl. These will be used in the topping.
- Now, add more coconut oil to the cast iron skillet. Give the pancake batter a stir then ladle half of the batter to the skillet. Cover the entire bottom of the pan with batter; you may have to spread it with a fork. Cover with a cast iron lid.
- After about 3-minutes lift the lid and the top of the pancake should be bubbled. Using 1/4 tsp of cinnamon create a circle in the center of the pancake. Using a butter knife, create a swirl on top of the pancake.
- Immediately turn the pancake over with a metal flipper. The underside will feel slightly firm and easy to flip. Cover and cook for 1-minute until the pancake has fluffed. Over cooking will result in a dry pancake. Carefully remove the pancake from the pan and keep warm while you make the topping.
- In a micro-wave safe glass measuring cup, combined all of the topping ingredients except the BariatricPal Protein One and the toasted pecans. Microwave for a minute then stir. If needed, microwave in 30-sec increments until it is melted, stirring between each cycle. Remove from the microwave and stir in the BariatricPal Protein One. You should have a nice glaze.
- Now you have a choice to make. Either pour half of the the hot glaze on your pancake, top with half of the toasted pecans and eat! Or, let the glaze cool until it becomes a frosting (it doesn’t take all that long). Spread the frosting on the pancake and top with the toasted pecans. Eat! And, by the way, friends, don’t make the mistake that I did of adding the pecans into the glaze/frosting. In the photos above you see that it looks like chipped beef! Ah, it still tastes super delicious even so!
Yes, Mam, these BariatricPal Protein One Cinnamon Bun Pancakes are big and fluffy like traditional pancakes — not like the tiny flat protein pancakes we’ve become accustomed to tolerating. This is one grain-free pancake recipe that you don’t want to miss adding to your Pinterest board! Pin it now and you’ll make it again and again.
Living larger than ever,
My Bariatric Life