BFFM Protein Pancakes

3 reviews, 5 star(s). 100% would make again

Ready in 1 hour

These pancakes contain a great balance of carbohydrate, protein, and fat. I;ve adapted the recipe from one provided by Tom Venuto on his Burn the Fat Feed the Muscle website:

I make these up two or three dozen at a time and wrap them in foil. Refridgerated, they last up to a week and make a handy on-the-go nutrition option.


240 gram rolled oats; dry old fashioned are best
2 scoop whey protein; I use Optimum Nutrition brand vanilla flavor
0.5 cup granulated Splenda; otherwise 12 packets of Splenda
2 teaspoon powdered cinnamon
1 pint egg white; Egg Beaters brand works well
1 pound cottage cheese; fat free is best
3 tablespoon vanilla extract
1 tablespoon imitation butter flavor

Original recipe makes 24



Combine dry ingredients in a large mixing bowl. Next add the liquid egg whites, cottage cheese and flavoring extracts. Thoroughly mix the dry and wet ingredients with a spoon. Next, use a high powered stick blender or conventional blender to mix ingredients to a smooth batter texture.

Heat griddle or skillet to approx 400 deg. Lightly mist with cooking oil spray. Using a 1/2 cup scoop ladle batter onto skillet. I generally tip the skillet at various angles to get the batter to flow into a round pancake shape approximately 6 to 8 inches in diameter. Cook until well browned on each side.

Either eat hot off the skillet, or wrap between two sheets of aluminum foil for storage.

Nutrition info:

Serving Size: 1 pancake (1/12 of recipe)

Calories: 125.4 cals

Carbs: 16.1 g

Protein: 11.9 g

Fat: 1.7 g

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Great! I didn't have cottage cheese so I used part-skim ricotta cheese- they came out perfect. I also added 2 tblsp flax seed and hemp powder for added protein. I swapped Splenda with stevia and the taste was great.
Healthychiro21 3y ago

These are my favorite pancakes! For a less sweet version, substitute 2 tbsp agave nectar or honey instead of the splenda. Cook on low heat to ensure that they get completely done.
mseg 6y ago

The actual combining of the ingredients takes very little time. The majority of the time is spent cooking the pancakes one or two at a time. These taste so good, they can be eaten plain, but they are unbelievable good with fat free cream cheese, sugar free orange marmalde, and fat free whipped topping! [I posted this recipe.]
Carpaholic 6y ago

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