Excessive-Protein Model of TikTok Development

While this TikTok trend seems like a pretty ingenious way to eat pancakes, it happens to be wildly similar to the original Austrian breakfast called Kaiserschmarrn. Both recipes look like the type of meal worth waking up to (and can definitely be a sweet treat!), but reality is, scrambled pancakes aren’t the most nutrient-dense way to start your day.

“While delicious and comforting, pancakes tend to be low in protein because they are primarily made from flour, sugar, and eggs, which do not provide a significant amount of this essential nutrient,” says Lauren Manaker, RDN, LD, a Charleston-based registered dietitian.

It’s super important to start your day with protein because this macronutrient plays a key role in stabilizing blood sugar levels, which help you maintain energy throughout the day and prevent mid-morning crashes, Manaker says. Plus, eating protein in the morning helps you feel fuller for longer, which means you’ll be less likely to mindlessly snack as the day goes on.

That doesn’t mean you have to opt out of the scrambled pancake trend—there are plenty of ways to add protein to your batter and make this a more nutritious, filling meal. Below, chef Carrie Baird, partner at the Fox and the Hen, a breakfast restaurant in Colorado, put together a savory, high-protein version of the classic recipe. Follow along for your most mouth-watering breakfast yet.

Scrambled pancakes with eggs, chorizo, and cheddar recipe

While we definitely think the original scrambled pancake recipe you’re seeing online is worth a try, it may not be the ideal daily breakfast, because it has very little protein and healthy fat. If you want to level up your pancake game, you can try this high-protein take by Baird—filled with fluffy eggs, savory chorizo, and gooey cheddar cheese. Here’s what you’ll need:

Ingredients

• 1 1/2 cups all-purpose flour or whole-wheat flour, sifted
• 3 1/2 tsp baking powder
• 1 tbsp sugar
• 1/2 tsp kosher salt
• 1 1/4 cups whole milk 
• 3 tbsp butter melted
• 1 egg
• 3 oz chorizo
• 3 eggs or egg whites, whipped
• 2 oz shredded sharp white cheddar
• 1 oz hot honey or spicy syrup
• Chives for garnish

Instructions

1. Sift flour, baking powder, sugar, and salt into a large bowl.
2. Add in wet ingredients.
3. Mix until lumps are gone. 
4. Heat a nonstick skillet to medium-high heat. 
5. Add 2 cups of pancake batter to the skillet and gently stir and break up the batter, making a “scramble.”
6. When the batter is fully cooked through and the bits are starting to get golden brown, remove to a warm plate. 
7. Break chorizo into small pieces, add to the skillet, and cook through.
8. Wipe pan out.
9. Spray the skillet with oil and add the whipped eggs. Scramble eggs.
10. Add sharp white cheddar.
11. Build on a plate (pile of scrambled pancakes, chorizo bits, scrambled eggs, and cheddar cheese, top with sliced chives and hot honey or spicy syrup).

Tips for making scrambled pancakes more nutritious

We love a yummy pancake brunch, but we also love hitting our daily nutrient needs. To get the best of both, you can make additions to your classic pancake (or scrambled pancake!) recipe. For example, adding protein to pancake batter results in a more balanced and satisfying meal, making it great for breakfast or post-workout recovery, Manaker says. Eating more protein at breakfast can also help you feel fuller for longer in the day (and avoid a growling stomach shortly after breakfast!), she adds.

Here, Manaker offers some smart ways to make scrambled pancakes more nutritious and high in protein:

1. Use whole-wheat or almond flour: You can swap all-purpose flour for whole-wheat flour in a one-to-one ratio for more protein and fiber. You can also replace some of the regular flour with almond flour, which has more protein and adds a subtle nutty flavor.
2. Choose a protein pancake mix: The Kodiak Buttermilk Power Cakes mix and Premier Protein Original Pancake mix both have 15 grams of protein per serving, making it an easy swap with no extra effort. Just add water to the mix, and once combined, use the batter as you would a traditional batter.
3. Add nut butter: Swirl almond or peanut butter into the batter or on top of your finished pancakes for a source of protein and healthy fats. We especially love Fit Butters—they come in delicious dessert-inspired flavors, like cookie dough and snickerdoodle, and they pack 7 grams of protein per serving.
4. Use egg whites: Increase the amount of egg whites to Baird’s recipe above or to your traditional pancake mix/recipe. Egg whites are an excellent source of lean protein.
5. Add Greek yogurt: Mix low-sugar or plain Greek yogurt into your pancake batter to add a creamy texture and more protein.
6. Mix in protein powder: Add a scoop of your favorite protein powder to your pancake batter. Opt for flavors that blend well with pancakes, like vanilla or chocolate.
7. Include cottage cheese: Blend cottage cheese into the pancake mixture. It’s rich in protein and will make your pancakes fluffier. (Plus, you won’t even taste it once it’s cooked!)
8. Add chia or ground flax seeds: Add chia or flax seeds to the batter for an extra protein punch as well as omega-3 fatty acids.
9. Incorporate quinoa: Use leftover cooked quinoa in the batter. Quinoa is a complete protein that’s also high in vitamins and minerals.