Description
Tryptophan-Rich Pancake Recipe (1 Serving)
This single-serving pancake combines high-tryptophan ingredients to create a dish that helps promote better sleep while providing a hearty dose of essential nutrients.
Ingredients
Scale
Ingredients:
- ½ cup (45 g) rolled oats (high in tryptophan and fiber)
- 1 large egg (packed with protein and tryptophan)
- ¼ cup (60 ml) milk (dairy milk is particularly rich in tryptophan, but almond or oat milk also works)
- 1 tbsp chia seeds (rich in omega-3 fatty acids and tryptophan)
- ½ tsp vanilla extract (for flavor)
- ½ tsp baking powder (to make the pancake fluffy)
- ¼ tsp ground cinnamon (adds flavor and has a calming effect)
- 1 tsp honey or maple syrup (optional, for sweetness)
- A pinch of salt (to balance flavors)
- 1 tbsp butter or coconut oil (for cooking)
Instructions
Instructions:
- Prepare Dry Ingredients: In a small bowl, combine the rolled oats, baking powder, cinnamon, and a pinch of salt. Stir well to evenly distribute the dry ingredients.
- Combine Wet Ingredients: In another bowl, whisk together the egg, milk, vanilla extract, and honey or maple syrup (if using).
- Make the Batter: Add the wet ingredients to the dry ingredients, stirring until well combined. Fold in the chia seeds, which will help add a delightful texture while also providing extra nutrition.
- Cook the Pancake: Heat a non-stick skillet or frying pan over medium heat and add the butter or coconut oil. Once the pan is hot, pour in the batter, spreading it into a round pancake shape. Let it cook for 3-4 minutes on one side until the edges start to firm up and the bottom turns golden brown. Flip and cook for another 2-3 minutes on the other side until fully cooked through.
- Serve and Enjoy: Once cooked, transfer your pancake to a plate. You can top it with fresh fruit, a dollop of Greek yogurt, or a sprinkle of nuts to enhance both the flavor and the sleep-promoting benefits. Enjoy your peaceful, restful meal!
Notes
This pancake provides a balanced dose of sleep-promoting tryptophan along with fiber, healthy fats, and protein, making it a great choice to fuel your body for optimal sleep and energy throughout the day.
Nutrition
- Serving Size: 1
- Calories: 290
- Fat: 12
- Fiber: 5
- Protein: 10
