Recently I’ve been on the hunt for new delicious and healthy breakfasts that are high in protein and low in calories and fat. But unless you’re an egg-enthusiast (honestly, I’m not), it’s tough to get enough protein in that morning meal. We tend to like to carb it up all day long on cereal and bread, and then gorge ourselves on a 16 oz porterhouse at dinner. Unfortunately, this isn’t doing your body any favours. You can actually only digest a certain amount of protein per meal, meaning any excess is going to be stored – not as muscle- but as fat. Research is now suggesting that the ideal amount of protein to promote muscle growth is around 25-30 grams per meal and that spreading out your intake throughout the day is key to feeling satiated and preventing overeating. This is where the idea for protein pancakes came into play.
Pancakes without the Guilt = Protein Pancakes
I set out to make pancakes super-duper protein-licious and wow did it ever work out. Let’s just do a comparison here. A standard recipe for pancakes with 3 (1/4 cup sized) pancakes and 2 tablespoons of maple syrup gives you 339 calories, 1 g fibre, 7 g protein, 61 g carbs, and 9 g fat! That’s a lot of carbs, not nearly enough fibre, and you’re no where NEAR that 25-30 grams of protein! These protein pancakes kill it.
In this recipe, I make protein pancakes with oatmeal, cottage cheese, and egg whites and make a refined-sugar-free sauce out of cooked down raspberries! Simple, delicious, my fiancé totally raved and said, “Can you make these more often for me?”. This recipe yields 5 pancakes for 100 calories LESS then the original, it delivers 1/4 of your fibre needs and comes in at 27 grams of beautiful protein! Nailed it! Give it a try and let me know what you think!
If you’re more of a visual person, you can watch my recent Marilyn Denis segment where I madeover breakfast, lunch and dinner with extra protein including these protein pancakes. Yum!
High Protein Cottage Cheese & Oatmeal Pancakes with Raspberry Sauce
- Blend the oatmeal, cottage cheese, vanilla, egg whites/beaters, cinnamon, salt and baking powder in a blender until smooth.
- Cook on a lightly greased nonstick skillet, adding blueberries to pancakes while in pan. Flip once golden brown on one side and cook on the other side until golden brown.
- Meanwhile, cook down the raspberries in a saucepan until syrupy and sauce-like.
- Serve the sauce on top of the pancakes.
Abbey Sharp is a Registered Dietitian, an avid food writer and blogger, a cookbook author and the founder of Abbey’s Kitchen Inc.