Protein is an essential component of everyone’s diet, and generally people do not have problems reaching their daily needs since so many foods provide the necessary nutrient. According to WebMD, women need around 46 grams of protein per day (although this number is higher if they are pregnant or breastfeeding — then it is 71 grams), and men about 56 grams. Meat goes a long way in helping people reach those figures, but what if you take that out of the equation? As vegetarians and dietitians alike can tell you, not much.
It is still incredibly easy to pack protein into any meal — even without protein powders and supplements. You don’t necessarily need soy and tofu either if you don’t want to add it. Instead, there are a whole host of other ingredients that step up to the protein plate and deliver. To prove it, we’ve got seven recipes bursting with flavor and protein that will keep you fueled and full all day long.
1. Whole-Wheat Oatmeal Pancakes
Whoever said pancakes can’t be healthy never saw Gourmet‘s recipe for whole-wheat and oatmeal pancakes. You’ll get four servings of pancakes, each with 13 grams of protein. Serve them with fresh fruit, if desired.
- 3/4 cup quick-cooking oats
- 1 1/2 cups plus 2 tablespoons well-shaken buttermilk, divided
- 3/4 cup whole-wheat flour
- 1 1/2 teaspoons baking powder
- 3/4 teaspoon baking soda
- 1/2 teaspoon cinnamon
- 1/8 teaspoon grated nutmeg
- 1/2 teaspoon salt
- 1 large egg, lightly beaten
- 2 tablespoons unsalted butter, melted
- 1 tablespoon packed brown sugar
Directions: Soak oats in 3/4 cup buttermilk 10 minutes. Meanwhile, whisk together flour, baking powder, baking soda, cinnamon, nutmeg, and salt in a large bowl. Stir egg, butter, brown sugar, remaining 3/4 cup plus 2 tablespoons buttermilk, and oat mixture into dry ingredients until just combined.
Heat a griddle over medium heat until hot and lightly brush with oil. Working in batches, pour 1/4 cup batter per pancake onto griddle and cook until bubbles appear on surface and undersides are golden-brown, about 1 minute. Flip with a spatula and cook other side, about 1 minute more. (Lightly oil griddle between batches.)