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Crunchy Protein Packed Pre-Workout Pancake for Muscle Definition

  • Looking for a snack to fuel & sustain you?
  • On-the-go before your workout?
  • Looking to build muscle definition?
  • Low GI, Vegan, High in Protein, Anti-oxidants & Vitamin 
  • No Refined Sugar
  • Takes less than 10 minutes to make!
  • Packed with Omega 3 ALA, Dietary Fibre, 8 essential amino acids  
  • Crunchy and delicious!


Introducing…  the Crunchy Protein Pancake


Pancake 2



(1) c. 2-4 Tablespoon of Buckwheat Pancake Mix

(2) c. 1-2 Tablespoon of Soy/Almond Milk

(3) c. 1-2 Tablespoon of Cooked Red Quinoa

(4) c. 1-2 Tablespoon of Chia Seeds

(5) c.  1/2 Tablespoon of Coconut Sap Sugar/Coconut Syrup/Agave Syrup

(6) c. 1 teaspoon – 1/2 Tablespoon of Coconut Oil


(7) Maple Syrup

(8) Himalayan Salt

(9) Almond Butter

(10) Frozen Blueberries

Preparation (Takes less than 10 minutes to make!):

It’s best if you have cooked quinoa that is leftover from the night before. Otherwise, you will have to add 20 minutes to this recipe to cook the quinoa.

Assuming you already have the cooked quinoa that is leftover from your fridge, this recipe will take less than 10 minutes to make.

First mix (1) – (5)  in a bowl till smooth. Put (6) in frying pan. Pour mixture onto frying pan, using c. 1/4 cup for each pancake. Heat mixture in pan over low – medium heat. Flip pancakes when one side is slightly brown and firm. Remove pancake when slightly brown on both sides.


Serve pancake with a pinch of himalayan salt, maple syrup and a tablespoon of almond butter.

As a side, you can heat frozen berries on another pan till slightly soft, add maple syrup/agave syrup/coconut syrup and stir with berries.  Pour mixture onto the pancakes!

Why Chia Seeds?

Chia is the richest plant based source of Omega 3, dietary fibre, protein, vitamin, and antioxidants.  It also contains a right ratio of amino acids and essential fats. According to Dr. Perricone, indigenous population in Central America would use chia to sustain their energy and blood sugar levels so that they could sometimes run over 100 miles in a few days.


Why Quinoa?

Quinoa contains high protein content. According to, “most grains are considered to be inadequate as total protein sources because they lack adequate amounts of the amino acids lysine and isoleucine. By contrast, quinoa has significantly greater amounts of both lysine and isoleucine (especially lysine), and these greater amounts of lysine and isoleucine allow the protein in quinoa to serve as a complete protein source.”  This means that quinoa has the amino acids your body needs and can help you rebuild muscles especially after a strenuous workout.




Why Buckwheat?

According to Dr. Perricone on Oprah, buckwheat is high essential amino acids lysine and arginine, and its unique amino acid profile gives buckwheat the power to boost the protein value of beans and cereal grains eaten the same day.  Buckwheat also contains no gluten—the source of protein in true grains—and is safe for people with gluten allergy or celiac disease.

Why Coconut Oil?

Coconut oil is a rich source of plant-based medium-chain fatty acids or medium-chain triglycerides (MCTs), which tends to digest quickly, producing energy, stimulating the metabolism and improving athletic performance.


P-R-O-T-E-I-N   N-O-W!






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Thank you for reading and contributing here.

Have fun with your.. “muscle” pancake ;)

P.S. Feel free to add in peanut butter, cashew butter or other nut butter to spice this recipe up. You may also want to add some cinnamon or cacao powder on it to spice up the flavor! Or you can leave out the quinoa if you’re not feeling hungry!