High Protein Pancakes

previous topic · next topic
kkd1125

Joined: Apr 10
Posts: 324

      quote  
Posted: 11 Jul 2013, 12:43
I posted this as a reply in another thread about breakfast ideas, so I thought I would share it here under recipes as well.

************

In the past few months, I discovered a new health podcast called "Cut the Fat Weight Loss Podcast." They recommended a high protein pancake recipe that I have tried twice now and it is DELICIOUS! Even my traditional, Cajun husband loved them this morning. Here's the recipe:

Makes 1 serving of about three 6-inch pancakes.

1/2 C oats
1/2 C lowfat cottage cheese (they recommend low salt version, but I use regular)
1 egg
plus minimal nonfat milk or water to thin batter as needed (or other milk type product of your choice such as soy, almond, coconut, etc.)

Blend all ingredients in a blender or food processor, except for the milk thinning product. Add that in at the end in small amounts to achieve the desired consistency you like for pancake batter. I used about 1/3 to 1/2 cup of nonfat milk this morning and it made them into a good consistency. I think a little thinner batter is better for this recipe and allows the pancake to cook more thoroughly throughout.

Pour batter onto hot griddle or pan and flip when edges start to look cooked (about 1-2 minutes). Cook on second side until desired doneness is achieved.

Top with your favorite fruit or syrup product (I use either agave syrup or pure maple syrup) or other topping as desired.

Calories*: 363 (for three 5-6" pancakes, no toppings)
Carbs: 37.75g
Protein: 28.54g
Fat: 10.88g

* Includes the following cottage cheese brand: Knudsen 2% lowfat cottage cheese. Also includes the 1/2 C nonfat milk that I add in.

I compared this to what my family usually uses for pancakes, which is Krusteaz buttermilk pancake mix, and the nutrition facts for a serving of that is:

Serving Size: 3, 4-inch pancakes
Calories: 180
Carbs: 36g
Protein: 4g
Fat: 1.5g

So you're getting 7 times the protein in the oats version pancake recipe. I love that I can have a yummy pancake breakfast and get a lot of protein. It's worth the extra calories for me and more nutritious overall. The blending of the ingredients takes away any recognizability of the cottage cheese texture and oatmeal texture, so don't let that stop you if you don't like those ingredients. Try it! As a matter of fact, my dad HATES cottage cheese, but I'm going to make him some of these pancakes but not tell him what's in them, to see if he likes them. Very Happy
Rose1108

Joined: Jul 13
Posts: 1

      quote  
Posted: 31 Jul 2013, 08:20
Yum that sounds like a great recipe! I find that more protein in the morning helps to keep my satisfied and less nutzo hungry for the rest of the day
scrapinkathy

Joined: Jun 10
Posts: 47

      quote  
Posted: 31 Jul 2013, 20:16
Great recipe, I have to eat a bigger breakfast and protein in the am so I can take my meds. It also helps me stay satisfied and out of the empty calories during the day. I've eaten oatmeal with cottage cheese before so I know I'll like these.


2010 - lost 40 lbs on fad diet, gained it all back
Oct 2012 weighed 221at Dr's office, started WW
Jan 2013 = 214, New year and new attitude
May 2013 under 200 Yeah!
*Goal 180 by Sept 2013
*Goal 165 by Christmas 2013.
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 01 Aug 2013, 05:20
Thanks for sharing. Smile

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
pauldings

Joined: Jul 13
Posts: 14

      quote  
Posted: 01 Aug 2013, 05:54
They sound good
kkd1125

Joined: Apr 10
Posts: 324

      quote  
Posted: 01 Aug 2013, 11:39
Tip for topping these delicious pancakes: I take 1 cup of blueberries and microwave them in a small glass bowl for about 30-45 seconds. Mash about half of them with the back of a fork which will create a semi-chunky blueberry compote. Pour over pancakes...yum! (Hint: if you need a little more sweet taste to the compote, add 1 T real maple syrup, agave syrup, Stevia, or artificial sweetener if you like.)
cakebaker

Joined: Mar 13
Posts: 68

      quote  
Posted: 01 Aug 2013, 22:00
Yum, this sounds good, definitely have to try this. The blueberry compote would taste wonderful with the pancake.

On lazy mornings I make a" pancake" using one medium egg and 1/2 of a banana. Beat the egg add mashed banana and mix together, nuke till egg is cooked. Sometimes I add cinnamon. Only makes one.

Fat: 4.19
Carbs: 14.48
Protein: 6.64
Calories: 123

dandelionSKY

Joined: Nov 11
Posts: 53

      quote  
Posted: 02 Aug 2013, 14:42
Thankyou for sharing - I hate cottage cheese, but am willing to give this a go - strawberries are our seasonal fruit of the moment, so am also gonna try the compote trick too.
Started at 255lbs and goals achieved so far are: 246=19/07/13 & 238=06/08/13 & 232=24/08/13 & 226=07/09/13 & 220=
tillee

Joined: Jul 13
Posts: 10

      quote  
Posted: 03 Aug 2013, 03:01
Thats a great looking breakfast thank for sharing.
shelby363

Joined: Jul 13
Posts: 6

      quote  
Posted: 03 Aug 2013, 03:04
They sound filling which is good because i always feel hungry, ill try them out, thanks.
shelby363

Joined: Jul 13
Posts: 6

      quote  
Posted: 03 Aug 2013, 03:09
Definatly sound like a winner thanks



Forum Search
Advanced forum search



Latest Posts

homemade custard baklava calories. Help!!
Yw.
by wholefoodnut on 30 Jul 14 05:58 AM
Safeway bread calories
Ok so i want to firstly say i did search up and down to find these things online but no luck. my safeway in Canada bakes these rolls that are either buttered or with cheese. They look like a cup so im ...
by SOSilence on 30 Jul 14 01:56 AM
Oscar Mayer Ginger Teriyaki Bacon Jerky ?Nutrition "Facts"
First of all it is DELISH! The problem is I don't know how the Nutrition Facts label can be....well, factual. It lists Total Carbs as 1g, Fiber as 3g and sugars as 1g. This just doesn't add ...
by MicheleRF on 29 Jul 14 06:10 PM
Cool Condiments?
I'm kind of addicted to Cholula hot sauce at the moment. It's got a kick but is not too hot and I love the flavor variety, like chile lime and chipotle. I use it on scrambled eggs, veggies (like ...
by gnat824 on 29 Jul 14 01:43 PM
Hello
I just toss with olive oil, salt and pepper. Put on a baking sheet covered with foil and cook until tender (about 10-15 minutes) It's delicious!!
by bgott on 24 Jul 14 09:29 PM