Recipe of the Month: High Protein Gluten-Free PancakesMarch 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.
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- 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.
- Combine all ingredients in a blender and pulse until thoroughly mixed.
- Let batter sit for 5 minutes to thicken.
- 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.
- Eat immediately or store in the fridge for later.
Per 1/3 batter (193g or 2-3 pancakes)
- Calories: 246 kcal
- Carbohydrates: 29g (fibre 5g)
- Protein: 23g
- Fat: 3g