Fitness Fridays: Protein pancakes

pancake title

Being on a huge health kick lately, my co-worker Jen sent me her recipe for protein pancakes.  Now whenever I hear about protein pancakes, I always think that it includes protein powder, which I tried and didn’t end up liking (I’ll give it another chance eventually). Her recipe was super easy, low in sugar, and didn’t include a lot of stuff.  In my books, it was already Shayna approved.

These protein pancakes are so simple, it’s stupid.  All you need are egg whites and quick oats.  I throw in some cinnamon to add some flavour, but you can add other ingredients as well if you choose.

Here’s how to make them:

  • 1 cup quick oats (I get mine from Superstore/Loblaws, the no-name brand)
  • 12 egg whites (typically it’s two tablespoons for one egg white, so 24 tablespoons)


In a bowl, mix the two ingredients together and then add any other mixings you want (bananas, applesauce, cinnamon, blueberries, strawberries, etc).  Heat a non-stick pan and spray with Pam or any other non-stick cooking spray.  Pour some of the batter onto the pan and after a few minutes flip over.  And that’s it!

cup of oats


With this recipe I can make on average, around seven pancakes.  I’ll usually have one or two for breakfast the day I make them and then put the rest in tinfoil and bring them to work for the week.  During the work week I’ll usually just have one (heated up and plain, nothing on it) and eat it over the course of an hour with a coffee.  Surprisingly it keeps me full until lunch.

Here are the nutritional facts:

egg white facts oat facts

Based off seven pancakes (and these two particular ingredients):

  • 57 calories per pancake
  • 7.14 grams of protein (per pancake)
  • No sugar

The nutritional information in these pancakes are amazing and because of the oats, you feel full for quite some time.  After discovering how yummy, healthy, and easy these are to make, I’ve given up my beloved Special K Morning Shakes (which according to my co-worker were full of sugar anyways) and am going to be eating these for breakfast from now on.

Like I said, I eat them plain (although I do add cinnamon to the mixture), but you can add some syrup on top or peanut butter.  If you make them let me know what you think of them!


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