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Nutrition, Sports Nutrition
Recipe of the Month: High Protein Gluten-Free Pancakes
March 29, 2019 | by Kourtney Gordon, Performance Dietitian

TIPS FROM YOUR DIETITIAN

With a little planning ahead, these versatile protein pancakes are an easy grab-and-go option to fuel up before a workout, kick-start your recovery, or as a bed-time snack. They can be made ahead and stored in the fridge for 3-4 days! Make a double-batch to have a high-protein breakfast or afternoon snack available the entire week!

Egg whites and cottage cheese are rich in leucine, a branched-chain amino acid that stimulates muscle protein synthesis – an important function of the recovery process.

Looking to improve your sports nutrition? Visit our Sports Nutrition page to learn more about our services.

INGREDIENTS

  • 1 & 1/8 cup (312mL) gluten-free rolled oats
  • 1 cup (250mL) egg whites
  • 1 cup (250mL) 0-1% fat cottage cheese
  • 1 tsp vanilla (optional)
  • 1 tsp cinnamon (optional)

Note: Add some additional carbohydrates for a more substantial recovery snack. Try topping with natural peanut butter and sliced banana or low-fat Greek yogurt with honey and mixed berries.

DIRECTIONS

  1. Combine all ingredients in a blender and pulse until thoroughly mixed.
  2. Let batter sit for 5 minutes to thicken.
  3. Heat skillet or griddle to medium-low and cook as you would normal pancakes. Flip when the surface of the pancake has bubbles forming and the edge begins to pull away from the pan.
  4. Eat immediately or store in the fridge for later.

NUTRITION HIGHLIGHTS

Per 1/3 batter (193g or 2-3 pancakes)

  • Calories: 246 kcal
  • Carbohydrates: 29g (fibre 5g)
  • Protein: 23g
  • Fat: 3g