Recipe: High protein golden pancakes
A sound sports nutrition plan takes thoughtful planning and preparation to ensure that an athlete is getting what they need when they need it!
To think of pancakes as an ideal pre or post game/practice meal or snack may seem not so complete. However, these high energy and high protein pancakes break that barrier as these have quick fuel from the oats and choice of toppings (maple syrup/fruit/yogurt) AND building protein from eggs, cottage cheese (and topping of yogurt). This recipe can easily be modified to match the energy and nutritional needs of the athlete by consuming only half, the entire recipe or doubling up the recipe.
Servings: 2
Ingredients:
- 125 ml (1/2 cup) uncooked oats
- 125 ml (½ cup) eggs (or egg whites)
- 125 ml (1/2 cup) low fat cottage cheese
- 30 ml (2 Tbsp.) almond butter (or add chia seeds or hemp hearts or ground flax seed)
- 5 ml (1 tsp.) vanilla extract
- 15 ml (1 Tbsp.) ground cinnamon
Topping Options: Greek or regular plain yogurt, berries, maple syrup
Preparation:
- Lightly coat non-stick skillet with cooking spray and place over med heat.
- In blender, combine oats, egg whites, cottage cheese, vanilla, cinnamon; blend 1 min.
- Pour batter about ¼ cup at a time, cook until bubbly on top and dry around edges, ~3 min. Turn and cook other side.
- Place portion of pancakes on 2 plates. Top with yogurt, berries and banana. Save the rest for another meal/recovery snack or tomorrow’s breakfast.
Nutrition information per serving:
- Calories: 270 kcal
- Carbohydrate: 24g
- Fiber: 4.5
- Protein: 20g
- Fat: 10.5g
- Sodium: 363 mg
- Rich in Calcium, Iron and Calcium
Author
Jorie Janzen
Registered Dietitian, IOC Dipl Sports Nutr, CSSD
Canadian Sport Centre-Manitoba Director Sports Dietetics
