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Upgraded Pancakes

Posted on November 7, 2015 by Deb Hart

Pancakes are not known for their awesome contribution to your daily protein goal—well, that’s all about to change. Give these cottage cheese pancakes and blueberry pancake recipes a try. Top with the fruit topping recipe in this month’s newsletter, sugar-free syrup or no-added-sugar preserves.

Cottage Cheese Pancakes

¼ cup oats pulsed in the blender to make “oat flour”
2 heaping tablespoons pancake mix
2 egg whites
½ cup nonfat cottage cheese
3 tablespoons nonfat milk or more if necessary
½ teaspoon vanilla

Blend all ingredients until smooth. Add more milk if necessary.
Lightly coat and large nonstick skillet with nonstick cooking spray and pre-heat on medium. Once the pan has heated, pour batter into the pan to make 4 pancakes. Cook until the batter begins to look set and the bottom sides are golden brown. Flip and continue to cook on the second side. Makes 2 servings.

Nutrition information per serving: 163 calories, 15 grams protein, 2 gram fat, 22 grams carbohydrate, 424 mg sodium.
Blueberry Pancakes

2 tbsp vanilla protein powder
1 egg
3 egg whites
1 large banana, extra-ripe
½ cup blueberries

Mix all ingredients except blueberries. Spray nonstick pan with cooking spray and preheat to medium. Pour ¼ cup of batter at a time to make small pancakes—should make 5 pancakes. Sprinkle each pancake with blueberries. Flip when bottom side is done. Continue cooking until bottom is golden brown and center is done. Makes 5 pancakes.

Nutrition information per pancake: 88 calories, 7 grams protein, 1 gram fat, 9 grams carbohydrate, 67 mg sodium.

Download On Track with Barix: Brilliant Breakfasts

 

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Deb Hart

Deb Hart is a Registered Dietitian Nutritionist. For the last 28 years, she has been helping bariatric surgery patients reach their health and weight goals. She teaches people how to set up a lifestyle that supports a healthy weight. Deb set up her own lifestyle to include lots of long walks with her furry family members, workout classes at her local wellness center, meal prepping, and finding new ways to enjoy foods without added sugar.

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