Between spinning, sessions with my trainer, and group fitness classes at my gym, I work up quite the appetite, so I’ve had to get creative with my post-workout snacks. I recently wrote an article about what to eat after a workout (and also before one too!), and I hope you’ve benefited from it as much as I have. Too often I see people killing it in the gym, only to undo some of their hard work with a poorly planned snack or meal. Or even worst- no food at all! Guys, if I have learned anything from my own experience trying to gain muscle and burn fat, it’s that your post-workout snacks and meals makes a huge difference in your results.
These Tropical Protein Pancakes will be the best darn pancakes you ever eat (because they are made with the best Dairyland, Neilson or Baxter cottage cheese). A girl can never have too much cottage cheese.
So that’s why I thought I would share with you some of my favourite post-workout snacks that pack a nice balance of protein and carbs. These easy after workout snack recipes swap out some of the ingredients in your typical snacks or meals with high protein fat free cottage cheese. While carbs are important for replacing the glycogen stores you burned through in exercise, the protein will help you build those muscles, manage your weight, keep you feeling satisfied, avoid a sugar spike and recover without soreness from that sweat sesh!
The Best Post-Workout Snacks!
Swap the boring mayo on your post-workout snack whole-wheat toast for a layer of cottage cheese mixed with avocado, halved cherry tomatoes and cracked black pepper! One serving is 259 calories, 20g protein, 30g carbs, 8g fibre and only 8g fat!
This super yummy High Protein Avocado Smash sandwich recipe (made using Dairyland, Neilson or Baxter cottage cheese) is my favourite post-workout snack- I love eating it for breakfast and lunch too!
Pancakes = post-workout snacks? Yes! Swap out the flour in your pancake recipe with some cottage cheese for a decadent high protein snack or breakfast. These freeze really well, so make a whole batch and pull them out as you need them throughout the week. One pancake is 60 calories, 5g protein, 8g carbs, 1g fibre and less than a gram of fat!
Pancakes anyone? What better way to is there to start or end a workout than with a plate of scrumtious Tropical Protein Pancakes?! These pancakes are protein packed (thanks to the yummy Dairyland, Neilson or Baxter cottage cheese that I mix in)!
Swap the sweetened yogurt in your smoothies (amazing post-workout snacks) for cottage cheese to make it super thick and creamy without the fat! One smoothie is 308 calories, 13g protein, 58g carbs, 8g fibre and 5g fat!
Shakes are all the rage these days! Make your fellow fitness lovers jealous by bringing a delicious Cherry Pie Smoothie (made with my favourite Dairyland,Neilson or Baxter cottage cheese) with you next time you hit the gym, and see how many new friends you will make…
If you liked these ideas, subscribe to the Ingredients by Saputo eNewsletter. These yummy post-workout recipes will be part of the newsletter as of January 11th, so you’ll want to subscribe to learn more about all the tasty products!
What are your favourite protein-rich post-workout snacks? Leave me a message below with your after workout snacks!
High Protein Avocado Smash
Ingredients
- 1 slice of whole grain bread toasted
- 1/4 avocado
- 1 tsp lime juice
- 1/2 cup Neilson, Baxter or Dairyland Fat Free Cottage Cheese
- 1/4 cup cherry tomatoes sliced
- Salt and pepper
Instructions
- In a small bowl, mix together the avocado with the lime juice, cottage cheese and a pinch each of salt and pepper.
- Spread the avocado onto the toast and top with the cherry tomatoes. Enjoy!
Nutrition
Tropical Pancakes
Ingredients
- 1 1/2 cups oats
- 1 1/2 cups Neilson, Baxter or Dairyland Fat Free Cottage Cheese
- 1 tbsp vanilla
- 1 1/2 cup egg whites
- Pinch of salt
- 2 1/2 tsp baking powder
- 1 banana sliced
- 1/4 cup mango diced
- 1/4 cup pineapple diced
- Toasted coconut shavings for garnish if desired
Instructions
- In a blender or food processor, puree the oats, cottage cheese and vanilla. Mix in the egg whites, salt, and baking powder.
- Heat a large non-stick skillet over medium heat, spray with a spritz of vegetable oil and add 1/4 cup of batter at a time.
- Cook on both sides until lightly browned. Continue with the remaining batter.
- Serve topped with banana, mango, pineapple and coconut!
Nutrition
Cherry Pie Smoothie
Ingredients
- 1/4 cup oats
- 2 tsp ground flax seed
- 1 frozen ripe banana sliced
- 2 cups frozen sweet cherries
- 3/4 cup unsweetened vanilla almond milk
- 1/2 cup Neilson, Baxter or Dairyland Fat Free Cottage Cheese
- 2 tsp maple syrup or to taste
- 1/4 tsp nutmeg
- 1/2 tsp cinnamon
- 1/2 tsp pure vanilla extract
- 1/2 tsp chia seeds for garnish if desired
Instructions
- Add everything to a blender and process until smooth. Divide between two glasses and enjoy!
Nutrition
Disclaimer: This post was developed in paid partnership with Saputo, however, as always, all opinions are genuine.
Updated on June 2nd, 2017
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
Nat says
As someone recovering from orthorexia and other restrictive disordered eating, it was a bit triggering to come to your site from your blog which seems to promote balance and not obsessing over low carb, dieting, etc., and find the recipes using fat free cottage cheese, and egg whites. Focusing on low carb and no fat. Just doesn’t seem to match the wholistic and “no food rules” non-orthorexia intentions you promote on your blog and what I found appealing. Just disappointed I suppose… and I love cottage cheese and avocados and eggs, the whole, real, healthy versions. Gonna try the recipes, just without the orthorexic diet substitutions I think.
Abbey Sharp says
This is an old recipe and post but, ultimately, my recipe repertoire is massive with thousands of recipes. I strive to listen to my followers and create recipes for them, and I have a diverse set of individuals following my blog. Some of these recipes will work for some and not so much for others (ie vegans won’t want to try a Chicken). Also, we specifically used egg whites as it’s a fluffy protein pancake designed as a post workout snack. Fat is so important but higher protein meals also have their place for sports nutrition. I’m sorry this one isnt for you but I am sure you’ll find a lot of the more recent posts more suited to your journey.
Serena Ball says
Great ideas. My smoothie gets tired. But I need to remember avocado smash for great recovery!
Abbey Sharp says
Yes! Good idea!
Melanie Flinn says
I love using oat flour + all the protein. Those pancakes sound amazing!
Abbey Sharp says
thanks Melanie! Theyre delicious!
Christina B says
These recipes are delicious and so easy to make! They make the perfect post-workout snacks! I love how versatile the cottage cheese is in these recipes. Thanks Abbey!
Abbey Sharp says
Thanks Christina! Glad you like!
Savannah Onofrey says
can’t wait to try the avocado smash. i’m always looking for new ways to incorporate them into meals.
Abbey Sharp says
Thanks Savannah! Love avocados too!
Susan B says
These recipes looks great. I love cottage cheese but have never thought to incorporate it like this before!
Abbey Sharp says
Yes, not just for snacking!
Lauren Harris-Pincus says
I’m a cottage cheese superfan. I use it in tons of my recipes. These are fantastic.
Abbey Sharp says
I am a super fan too. I go through a ton of it and love it to bits.