These power pancakes are fluffy and packed with a protein rich ingredients (eggs and cottage cheese) so they are more filling than traditional pancakes. Without a doubt, breakfast can be a challenging meal because of busy mornings and as a result, protein is often lacking in the morning. Protein can help keep you full and satisfied, manage blood glucose and is important for overall growth, immune health and maintaining lean muscle mass. (1) (2). Therefore, adding protein rich foods to your breakfast is one goal you can work towards.
Power Pancakes Meal Prep Tip
Make extra power pancakes to freeze, and then during the busy workweek you can pop them in the toaster to enjoy for a balanced breakfast.
- 1/2 cup flour
- 1/2 cup quick oats
- 3 tbsp ground flaxseed optional
- 1 tbsp baking powder
- 3 eggs
- 1 cup cottage cheese
- 2 tbsp vegetable oil (or melted coconut oil)
- 1/2 tsp pure vanilla extract
- 2 tbsp maple syrup
- Mix together the flour, oats, baking powder, and ground flaxseed.
- In a small bowl whisk together the eggs, cottage cheese, oil, vanilla and syrup.
- Then, stir the wet and dry ingredients together until combined.
- Heat a frying pan over medium-low heat, when it’s hot add spoonfuls of the pancake mixture.
- When bubbles begin to form on the pancake, flip and cook another few minutes until pancake is lightly browned on both sides.
- Transfer to a plate and enjoy with your choice of berries, banana, syrup, peanut butter, or greek yogurt.
To learn more about how you can balance your meals follow along on Instagram https://dietitianjillian.com/services/
1. Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. Am J Clin Nutr. 2013;97(4):677-688. https://pubmed.ncbi.nlm.nih.gov/23446906/
2. Bauer LB, Reynolds LJ, Douglas SM, et al. A pilot study examining the effects of consuming a high-protein vs normal-protein breakfast on free-living glycemic control in overweight/obese ‘breakfast skipping’ adolescents. Int J Obes (Lond). 2015;39(9):1421-1424. https://pubmed.ncbi.nlm.nih.gov/26028058/