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Protein Pancake Recipe

healthy protein pancake recipeHot on the heels of publishing the new, simplified, and improved GLAD diet, I give you….The GLAD Protein Pancake!

It’s:

  • High in protein
  • Healthy – there’s virtually no sugar
  • Real quick and easy to make.

ingredients

This batch delivers 32g of protein, and there’s no protein powder involved!

You only need 3 simple ingredients:

  • Oats
  • Eggs
  • Cottage Cheese

However, to add taste, I’d highly recommend you add

  • Sweetener like stevia
  • Flavoring like cocoa, vanilla, or cinnamon.

Take:

  • 65g oats (just under 1 cup)
  • 180g cottage cheese (just under 1 cup)
  • 2 whole eggs
  • As much sweetener as you like (I used a lot for this recipe)

Blend them up in a food processor or mix it together manually.

While a low-fat version wouldn’t taste as nice, you could use low-fat cottage cheese and 5 x egg whites if you really wanted to.

in-blenderbatter

I decided to make 4 x smaller pancakes from this batch, as opposed to 2 x large ones. Here’s a pic of the batter cooking.

cooking it up!

Almost done…

cooked

Once you cook them up, you can add whatever you want. Fruit, sugar-free syrup, anything that is low or no sugar is GLAD-friendly.

I added more stevia and some butter on top. It looked like this…

finished1

finished2

Now, I know someone’s gonna ask, “Can I add whey to this?”

You can, but it will taste a little dryer. The good news is that it will increase the protein content and you can make it whatever flavor you want.

If you decide to add whey, reduce the oats accordingly. So you might use 30g whey (1 scoop) and 35g oats (1/2 cup).

If you try a variation of this, let me know how it works out below.

Hope You Enjoy It!

Mark

Comments on this entry are closed.

  • Ikky August 7, 2013, 2:22 pm

    Looks great, will try this for breakfast

  • Shuhaib Mohammed August 7, 2013, 2:26 pm

    Thanks for the recipe Mark. Adding some nuts and honey made it even better :-) .. Loving it !

  • Ken August 7, 2013, 3:20 pm

    Hey Mark,

    Is this a M.A.N.S. friendly recipe as well or just for the GLAD diet?

    Thanks.

  • Mark McManus August 7, 2013, 3:37 pm

    @Ken. If you went low-fat, you could have it on the high-carb phase of MANS. Too high in carbs for the low-carb part, though.

  • Tim August 7, 2013, 3:37 pm

    Isn’t the GL on this kinda high?

  • Ken August 7, 2013, 3:45 pm

    Excellent! I’ll try it on the high carb portion of the diet then. I gotta say, although I’ve only been on the MANS diet for under a week now, my cravings for sugar are almost gone.

    The wife brought home my favorite ice cream last night and I wasn’t even interested!

    Dudes look at me funny at the gym too. They see me doing slow contractions and they shake their heads, but I’m making consistent gains while they look the same week in and week out. Thanks for your help!

  • Mark McManus August 7, 2013, 3:48 pm

    @Tim. GL would be very low. But you don’t need to count GLs now. It’s easy

  • Mark McManus August 7, 2013, 3:53 pm

    @Ken. Very typical response regarding the cravings. People that are addicted to sugar would do well to go low-carb at least for a while to break the habit once and for all.

  • Ranvir August 7, 2013, 6:57 pm

    Thanks for recipe.
    It’s very easy.

  • krs August 7, 2013, 8:04 pm

    @Ken by looking at the ingredients Tesco Scottish Oats are used and Asda cottage cheese. Tesco Scottish Oats haven’t been tested for gi but safe to say 30g Rolled Oats Cooked – 10GLs and “nutritiondata” have 100g of Cottage Cheese at 3 GL’S
    180g Cottage Cheese 5.4 GL
    65g Tesco Scottish Oats 21 GL
    2x Eggs 0 GL
    Total 26.4 GL’S

    [MARK] PLEASE SEE MY FIGURES BELOW FOR GL

  • Nathan August 7, 2013, 9:24 pm

    Hi Mark
    If I can use this on glad, do I still need to watch my GLs per meal, even though you say there is no need to count GL? I assume if GL is too high per meal then it totally negates the purpose of the glad diet ?
    Nathan

  • Jim August 7, 2013, 10:27 pm

    Saturday morning breakfast here I come, cheers Mark. Once again striving forward with new recipes to help us out!

  • jesh August 7, 2013, 10:35 pm

    hey mark! quick question, are black and pinto beans allowed on a regular TSPA day? and should I still do 2 “flushs” while on tspa and taking a week off from lifting? many thanks! :)

  • Mark McManus August 7, 2013, 10:37 pm

    @Nathan. It would but you gotta pay attention to the 5 rules above – it’s gonna be damn hard to go too high in GLs if you stick to the rules.
    @Jim. No probs, pal. Just being the awesome gentleman that I am :)

  • asker August 7, 2013, 11:26 pm

    So, how many calories is this? And macros? Just curious! :)

  • Keith August 8, 2013, 12:27 am

    Mark, what do you think of using steel cut oats for this? They are more healthy than rolled oats…but I am not sure if they can be used as a substitute in this recipe. What do you think?

    Thanks so much buddy!
    Keith

  • kiky August 8, 2013, 6:26 am

    Thats great:-)thank u for the recipe. What can i use instead of eggs??? Im a vegetarian. Thanx

  • Mark McManus August 8, 2013, 12:43 pm

    @asker. That depends on if you’re gonna use whole eggs and full-fat cottage cheese. Also it varies from brand to brand, so I’ll leave it up to the reader to work out the cals and macros.
    @Keith. Shouldn’t a prob at all. You’ll have to blend them up anyway. Plus when you cooked them, it’ll prob turn out the same.
    @Kiky. That’s a tough one. You could try xanthan gum, a fiber that helps bind ingredients.

  • Mark McManus August 8, 2013, 12:50 pm

    @KRS. The GL for 30g of rolled oats is 2. http://gl.patrickholford.com/search.aspx
    65g is gonna be 4 or 5 at most. 180g cottage cheese about 3. Eggs are 0.
    Then the protein and fat will slow digestion. So 7/8 without protein or fat and with
    I’d estimate a GL of around 3-5 for this meal. Very low.

  • krs August 8, 2013, 3:23 pm

    Thanks for the link Mark I have been over estimating so can have extra oats for breakfast :)

    Is there a mathmatical was of finding how much protein and fats effect a Gylcemic Load on a food?

    So the pancakes look very low will be making some pancakes for breakfast tomorrow :)

  • Terry August 8, 2013, 6:29 pm

    I gave this recipe a go this evening, using:
    – 65g oats
    – 180g Quark cheese (didn’t have any cottage cheese)
    – 3 whole eggs (The 3rd egg was used because the mixture was so dry before).

    and at the end added:
    – Stevia sweetener
    – Butter

    Result:
    It tasted like a pancake in my opinion, but might use slightly less oats next time. Still have enough left for a couple more protein pancakes in the fridge, so may try it again for breakfast tomorrow.
    In contrast the other half had 1 mouthful then spat it out, she really wasn’t keen on it.

  • Michael August 8, 2013, 7:03 pm

    Hi Mark, I’ve recently become a qualified PT and just wanna let you know that your website had me light years ahead of the other students during the course, and it has also had a large influence on the way I train and the advice I give to clients so thanks for everything!

  • Mark McManus August 8, 2013, 9:05 pm

    @krs. No, there’s no formula unfortunately.
    @Terry. LOL fussy women.
    @Michael. That’s awesome, mate. There’s a lot of info here that would help a lot of PT’s out. Help spread the MuscleHack word :)

  • Michael August 8, 2013, 9:23 pm

    That’s true mate I will be spreading the word! one lecturer i came across on the course was very against carbs, and very into the Paleo/hunter gatherer diet, similar to the MANS diet without the carb cycling, I even brought up calculating glycemic load as an option for carbs and she said that it was pointless because after it’s been calculated an individual would only be able to eat a very small portion of brown rice, I didn’t understand this because I’ve read your GLAD diet article and you use this approach yet have plenty of carbs and variety of slow carb based tasty meals, do you have any comments on this? I just don’t see how a Paleo type diet has much of an advantage over the GLAD diet when it comes to living a healthy lifestyle, I’d like to recommend both to my clients

  • Mark McManus August 8, 2013, 10:01 pm

    @Michael. Yeah I have a comment – she’s wrong lol. She obviously doesn’t understand what GL really is.
    Yeah recommend both so people can have their choice of what suits their taste and lifestyle. They’re both equally effective.

  • Michael August 8, 2013, 10:07 pm

    haha thanks Mark, I’m guessing she hasn’t read up as much as you on the subject and tries to force her views a little, it puts my mind at ease reading your articles because you back up everything you say! Thanks again for the replies.