I caved…. protein pancakes!!

I am currently extremely antsy. I can’t walk properly because of the stabbing pain I get in the balls of my feet with each step. I have been walking on the outer rims of my foot to avoid it and look like I am either special or partaking in some new fitness fad. The culprit? 150 box jumps in my barefoot runners. Yesterday’s workout was

5 rounds:

  • 800 m run
  • 30 24 inch box jumps
  • 30 wall balls, 14 lbs

And while it was AWESOME and my heart rate was at its max for ~37 minutes, I shouldn’t have done it in my New Balance Vibram hybrid shoes. That is just too many box jumps for such little foot support. And now I am paying the price 😦 Has anyone had a similar experience? Any recovery tips? Besides, you know, don’t move… 

Moral of the story: Always listen to your body and do not push through the pain. 

With the extra I-can’t-work-out time, I will be writing some posts (!), cooking some new recipes, looking more into the NASM personal trainer certification course, reading Outliers, and maybe studying for my Ochem midterm….

One thing to cheer me up?


all three pancakes = 1 serving!

Protein pancakes have been all over the blog world for years now and I have resisted making them. I figured they would taste chalky and get that weird protein powder texture that I dislike so much. However, I was feeling too lazy to make a new batch of paleo waffles, so I decided to finally just go for it. I wanted to make the highest protein recipe possible while maintaining the fluffy and lightly sweet pancake texture and taste. They came out perfectly and make SO MUCH FOOD. If you don’t stack them, they cover an entire serving platter. I feel spoiled while I eat them. Like a little fat kid. 🙂

Protein Pow Pow Pancakes

Recipe: Serves 1!!!!

  • 1/2 of a small, ripe banana
  • 1 scoop vanilla whey protein powder (~1/4 cup)
  • 1 egg
  • 1 egg white
  • 2 tbsp coconut flour
  • 1/4 cup coconut beverage, or almond milk
  • 1/2 tsp vanilla extract
  • stevia, to taste
  • dash salt
  • slightly less than 1/4 tsp baking soda
  • 1 tsp butter, to grease pan between pancakes

Directions – Mash a banana in a mixing bowl. Add the egg and egg white and mix. Add the protein powder and coconut flour and mix well. Add the coconut beverage, vanilla, stevia, and salt and mix well. Add the baking soda and mix well. Turn on the stove to medium lowish heat and place a pan on the burner. Add enough butter to coat the bottom. Once heated, pour the batter in the pan. When there are LOTS of bubbles, flip the pancake. Repeat until the batter is gone. Serve with grass fed butter, nut butter, grass fed fromage blanc/cream cheese, sugar free maple syrup, shredded coconut, or whatever your heart desires. (I put all of those ingredients on mine this morning. It was glorious.)

These babies are protein powerhouses. They are light enough to deck out with delicious toppings, like butter and syrup, nut butter, or cream cheese.

Check out dese stats (without toppings)!

Make them. Love them. Eat them.

I’m off to do a workout that doesn’t involve my feet. AKA sit ups and back extensions…. forever…

32 thoughts on “I caved…. protein pancakes!!

  1. Yum!! These look great! I loved using mashed bananas in baked goods =D

    Sorry about your feet =( Have you tried contrast foot baths? Put your feet in very cold water for 1 min, then warm water for 1 min, repeat 6x (end on cold). Of course I’m not a physical therapist or doctor or professional in any sense of the word 😉

  2. Mmmhh delish. Whenever my feet hurt from running, I’d just put it in ice water for a few minutes or follow R.I.C.E.

  3. dude. I’ve seen 43890 million protein pancake recipes, but these are the only ones that actually look legit. I’ve been LOVING coconut flour recently. I need some carbs up in my digestive system so I would obviously just douse this entire plate in 5 cups of maple syrup.

  4. I was having problems with the ball of my foot several months ago (I’m bad and tend to run on the balls of my feet) and I iced it and wrapped it up, which helped some. I went to the doctor and they told me to take naproxen sodium to cut down on any inflammation. It just eventually went away on it’s own. I hope that helps some.

    By the ways those pancakes look delicious!

    1. Not to be annoying/weird, but could you describe how bad the pain was and where? I am getting an xray soon but I am PRAYING its not a stress fracture. Thanks for your support :)


      1. Haha it’s fine. The pain was in the ball of my foot near the big toe side of my foot, but it would radiate through my foot when I walked. Pain-wise I could walk but it was a struggle and I couldn’t walk fast. It also wasn’t sore to the touch, just when I put weight on it. When I went to the doctor he mentioned a stress fracture could cause pain like that, but my mileage probably wasn’t high enough for one.
        I hope that helped! And I hope it’s not a stress fracture!

          1. Okay my recovery was a little weird. All in all it took a couple of weeks. My doctor gave me some prescription strength naproxen sodium and those helped A LOT, but they were giving stomach issues that I couldn’t deal with so I stopped taking them and the pain came back. Then I ran my first 5k (probably a stupid decision on my part but I had been registered for it for 2 months and training for it and refused not to run) so I took a naproxen sodium before the race (after 2 weeks of not taking any) and I had some pain during the race and shortly after but the next day the pain was completely gone. Very weird but I was glad for the pain to be gone.

  5. Oh no! Sorry to hear about your feet-bummer! I’ve actually never tried vibrams before and always wear a well-supported shoe, so I have no idea what it is like.

    Have fun and enjoy your little hiatus, though! I read Outliers a few years ago, and it was a pretty good book! The next one you need to read is “Uncommon Friends.” Amazing book.

  6. I just bought some new protein powder and I can’t wait to try it out in these! It’s chocolate flavored but I think it’ll still turn out great:)

  7. Whenever I read blogs I’m usually so excited about the food that I skip down to read the recipe first and then I scroll back up and read the blog post. Hence this second comment…I can’t run in vibrams because it KILLS the balls of my feet. Even just a 4 mile easy run leaves me in serious foot pain. I stick with my super supported Mizunos, they may not align with the latest fitness research/advice/trend but they seem to be working for me:) I hope the pain subsides soon!!

    1. Girl I feel so stupid for pushing myself in my barefoot runners. I am really paying the price… about to go get an xray 😦 props to you for listening to your body.


  8. Best advice for the feet? Anti-inflammatories, and ice baths alternated with heat. Don’t know if that will solve the problem, but it should offer some relief!

    And do I even need to say anything about the pancakes? Uh. No. (read: they look amazing and while I didn’t have time make them this morning, tomorrow, they’ll be on my plate).

  9. *mmmm* pancakes. i have yet to try making protein pancakes.. i’ve kind of been holding off b/c i tried making protein brownies and failed miserably. Haha! Hope your feet feel better soon!

  10. Very common problem!!! I had to break my innov8s in suppperr slow. Especially box jumps : not only is that a lot of jumping, think about the jump DOWN too as a x weight times your bodyweight extra force on your achilles and down through your foot!
    it’s possible you have a stress fracture so good for you for checking it out but when I have had serious foot pain ( ie stabbing, can’t walk, cramping) this is what I do:
    – contrast foot baths – easy with your feet u can use a bucket! 5 min in bucker of ice water, 5 min in boiling too hot for comfort water and back. I never switch more than twice because i am so impatient ( so 2 times each temp) but i would recommend 3
    – LACROSSE BALL YOUR FOOT. It will hurt, you will swear, maybe cry. Buy it at sports authority for a dollar or steal one from your box. But trust me. hold on to a wall /post and stand on it to get ur full or partial weight into it. Find a sticky spot. stay on it, then roll side to side and up and back. spend a good 30 min on each foot while hanging out / distracting yourself
    – take a good 3+ days off. It might be torture but it’s worth avoiding a perma injury.
    – in the future “step down from the box” in any wod that will be more than 75- 100 box jumps total i make myself step down on most of them ( at least in the second round ) if i am wearing minimalist shoes and want to wod the next day. I feel like a wimp when coaches tell me that, but after the 3rd time of suffering severe foot pain I do it now. And i can do it crazy fast ( as long as u do it unbroken it doesn’t affect your time too much!)
    – stretch your calf and achilles. like overly. Espec the achilles post box jump. I love the calf stretch against the wall w bent knee. Also lacrosse ball or hard foam roll your calf. Spend a good 30 min on each leg. TONS of mobility. Google foot pain at http://mobilitywod.com. K-star calls it being a “supple leopard” but i prefer “being able to wod the next day”. Mobilizing is your friend. Treat it like a workout in terms of seriousness and time commitment!

    good luck!!!!

    PS pancakes look bomb but I can’t eat that much coconut flour. I feel so sick after!!! I am so impressed with your ability to eat it every day

  11. I love this protein pancake recipe…..I have tried making them in the past only to be disappointed. But these were absolutely delish. This recipe is a keeper! Thanks so much. I hope you feel better soon.

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