These pancakes have about 31 grams of protein per serving and no protein powder at all: the protein comes from cottage cheese, Greek yogurt and eggs. Blend everything, let it rest five minutes and cook over medium-low heat. The batter makes about 10 small pancakes, two servings.
Where the protein comes from
Almost every protein pancake recipe online relies on powder, which tends to give a rubbery texture and an aftertaste. Here all the protein comes from things already in the fridge. The numbers are based on label values of common products, rounded down: 9 oz / 250 g of 5% cottage cheese gives about 27 grams of protein, three large eggs about 18 grams, 2/3 cup / 150 g of 0% Greek yogurt about 13 grams, and half a cup of quick oats about 5 grams. Together that is about 63 grams for the whole batch, or about 31 grams per serving.
The cottage cheese is blended until no curds remain, so the pancakes come out smooth rather than cheesy. The oats replace the flour and hold the batter together.
Why cook them over low heat
A batter heavy with cheese and eggs browns faster than a regular one, and it is softer too. Over high heat the outside burns before the center sets, and the pancake tears when you flip it. Over medium-low heat, two to three minutes per side, it sets and stays tender.
Flip when small bubbles appear on the surface and the edges look dry. Small pancakes, 3 to 4 inches across, are easier to flip in one piece.
For a sweeter cheese version, see the cheese pancakes.
Protein Pancakes Without Protein Powder
Pancakes made from cottage cheese, Greek yogurt, eggs and oats, with no protein powder. About 31 grams of protein per serving.
Ingredients
- 9 oz / 250 g 5% cottage cheese
- 3 large eggs
- 2/3 cup / 150 g 0% Greek yogurt
- 1/2 cup / 40 g quick oats
- 1 tsp baking powder
- 1 tbsp sugar
- 1 pinch salt
- 1 tsp oil (for the pan)
To serve (optional)
- mixed berries
- silan (date syrup) or maple syrup
Instructions
Put the cottage cheese, eggs, yogurt, oats, baking powder, sugar and salt in a blender. Blend for about a minute, until the batter is smooth.
Let the batter rest for 5 minutes so the oats absorb some liquid.
Heat a nonstick pan over medium-low heat and oil it lightly.
Pour about 2 tablespoons of batter per pancake. Cook for 2 to 3 minutes, until small bubbles appear and the edges look dry.
Flip and cook for 2 more minutes. Repeat with the remaining batter and serve hot.
Notes
About 31 g protein per serving (about 63 g per batch), not counting the toppings. Calculated from label values of common products, rounded down: 5% cottage cheese (250 g) about 27 g, 3 large eggs about 18 g, 0% Greek yogurt (150 g) about 13 g, quick oats (40 g) about 5 g. Values vary slightly between brands.
Frequently Asked Questions
How much protein is in one protein pancake?
About 6 grams, if the batter makes 10 pancakes.
Can I use low-fat cottage cheese?
Yes, in the same amount. Low-fat cottage cheese usually lists the same protein or slightly more on its label, so the numbers hold.
Can I make them without a blender?
You can mash the cottage cheese and mix everything in a bowl, but the pancakes will have small curds of cheese in them.
Can I make the batter ahead?
Better not. Baking powder starts working once it meets liquid, and after a few hours the pancakes come out flat.
Can I freeze protein pancakes?
Yes. Freeze them in a single layer and reheat in a pan or a toaster.
Comments
0