Breakfast Pizza Pancake

by on January 1, 2020


This meal is nutrient dense, filling, quick and easy to make with a lot of options for customisation. Adapting the ingredients can easily transform the macros here so there are plenty of options for how to make it higher or lower fat, higher or lower carbohydrate so some alternative toppings have been provided along with the basic recipe.

Ingredients:
1/2 cup raw oats, cooked in water
2 whole eggs
2 cups raw spinach
1 tablespoon parmesan cheese
1 tablespoon tomato based sauce
Salt & pepper
Garlic powder
Dried parsley

Method:
Cook the oats in water and leave to cool for a minute or two.

Prepare a frying pan by using a small amount of oil to grease, and then start making the base by separating the eggs and whites, and mixing the egg whites through the oats. Add garlic powder and dried parsley then salt and pepper to taste. Pour the mixture onto the pan and using a fork or spoon, shape it into a circle.

After two minutes, flip the pancake over and then create a hole in the centre. Add the egg yolks to the middle of the pancake and then start adding the toppings. Pour the tomato sauce over the pancake and then add your spinach and cheese before gently transferring to a plate. (Do not flip again, keep the toppings facing up.)

Top with your choice of hot or low calorie sauce (optional.)

Customization:
Higher carbohydrate: Using an oat flour will increase the density of the pizza base and the total carb calories.

Lower carbohydrate / higher protein: Halve the oats used and then add two extra egg whites to the base. this would reduce the carbohydrates to 20g and add an extra 6g of protein.

Higher protein: Add an extra 1/4 cup of egg whites to the base to increase the protein content by 9g. You could also use lean ham as a topping or add extra low fat, high protein cheese.

Higher fat: Add extra cheese or use whole eggs in the base instead of the whites.

Nutritional Info:

 


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