How To Make A Protein Pancake: New & Improved Recipe!

Randy’s Famous Pancake

This is a large cake you may want to make half a recipe or share with a friend.  Randy usually eats half for breakfast and saves the other for his mid-morning snack.

• 3 or 4 egg whites (sometimes one of these is a whole egg)
• 2 scoops vanilla EAS whey protein powder (You may want to use 1 scoop)
• ½ cup old fashion oat meal
• 1/4 cup nonfat cottage cheese
• 1/4  (Fage) Greek yogurt
• I heaping Tablespoon ground flax seed
• 3 liberal shakes of ground cinnamon (I happen to like this amount you can use less)
• 1/8  to 1/4 cup egg beaters or egg substitute (egg whites)
• 3 chopped walnuts (good fat)
• Optional- 1/8 cup (small handful) of blue berries

Blend all ingredients (except egg beaters, walnuts and blue berries) in container and mix with a hand held blending stick (you could use a blender but it’s harder to get all you pancake batter out of the blender). Gradually add egg beater until pancake batter consistency is achieved (thin pancake batter). Then fold in chopped walnuts and blueberries.

Use large non-stick pan or if using stainless steel fry pan make sure to preheat pan (until water beads) and use a thin coat of olive oil or Pam spray oil.

Cook on medium to medium low heat, the key to success is to not overcook (if it’s overcooked it tends to get dry) Flip as soon as you can without the cake breaking apart. After you flip remove from heat let sit in pan for between 30-60 seconds remove from pan and on to plate. You don’t want to overcook – it gets very dry if you do.

I serve this with smuckers sugar free syrup (20 calories per serving) and sometimes a light drizzle of honey, or SF jelly. This is two meals for me, I eat half for breakfast and the other half for mid morning snack.

  Cals  Fat  Carb  Protein      Sugar  

EAS vanilla whey protein – 2 scoops              260      5          6          46                    2

Egg Whites –             4                                                64        –           –           15                    –

Old Fashion Oat Meal – 1/2 cup                         150      3          27        5                      1

NF Cottage Cheese  – 1/4 cup                              40        –           2.5       7                      2

Greek Yogurt (Fage) – 1/4 cup                            32        –           2          6                      2

Ground Flax Seed – 1 heaping Tbsp                  37        3          2          1                      –

Egg Beaters (or other substitute) 3 Tbsp       25        –           –           5                      –

Walnuts  – 3 whole chopped                                79        8          –           1                      –

Blue Berries (optional) – 1/8 cup                     13        –           3          –                       2

TOTALS                                                                      700      19        43        86                    9