Many strength athletes struggle with diet. Their goal is to clean it up, but not go on an ultra-strict bodybuilding diet. Protein pancakes are the perfect alternative and they taste great! They’re extremely nutritious, are a great source of protein and contain high, good carbs. Thus, giving the strength athlete the energy they need to train hard. These wouldn’t be recommended in most cases for a competition bodybuilder. Instead, protein pancakes are recommended for strength athletes and regular people with general fitness goals. The caloric level can be adjusted according to the ingredients. I’ve listed several options that will meet your needs calorie-wise and nutritionally. Give protein pancakes a try. They are one of my favorites.
Protein Pancakes
Serving Size: 1 large pancake
Ingredients
3 Egg Whites
1 Whole Egg
1 Cup of Oatmeal
1 tsp of Cinnamon
Optional Ingredients
1⁄4 Cup of Blueberries
1 Ounce of Walnuts
1⁄4 Cup of Sugar Free Pancake Syrup
To Make…
Blend egg whites, egg, oatmeal and cinnamon together. Spray skillet with cooking spray and pour mixture like a normal pancake. Cook on medium heat. When bubbles arise, add blueberries or walnuts and flip pancake. Cook for another minute or so. Serve with warm sugar free syrup.
Nutritional Value
No Nuts, Berries or Syrup
Calories: 418
Fat: 11
Carbohydrates: 55
Protein: 28
With Syrup Only
Calories: 453
Fat: 11
Carbohydrates: 67
Protein: 28
With Syrup and Walnuts
Calories: 653
Fat: 30
Carbohydrates: 70
Protein: 33
With Syrup and Blueberries
Calories: 468
Fat: 11
Carbohydrates: 71
Protein: 28
PDF 
Josh Bryant is one of the fastest rising names in the fitness industry. He works as a speed, strength, and conditioning coach at one of the top high school programs in Texas. Currently Josh is a personal trainer who works successfully with many clients, both in person at Metroflex Gym and via the Internet. By using the Joshstrength Method, he has trained world record setting powerlifters, women fitness competitors, Olympic athletes, professional fighters, NCAA champions, and a host of high school athletes who have received collegiate scholarships.
As an athlete, he won many national and world titles in both powerlifting and strongman, and at 22 years of age was the youngest person in powerlifting history to bench press 600 pounds raw. He squatted 909 pounds in the USPF, officially bench-pressed 620 pounds raw, and officially deadlifted 810 pounds raw. In 2005, he won the Atlantis Strongest Man in America competition.
Along with ISSA certifications in fitness training, nutrition, and conditioning, Josh has been awarded the prestigious title of Master of Fitness Sciences (MFS). He was also recently named the ISSA Director of Applied Strength and Power. In addition to being certified by the NSCA as a Certified Strength and Conditioning Specialist (CSCS) and by NASM as a Performance Enhancement Specialist (PES), Josh completed his master of sciences degree in exercise science (July 2010). He has been published in numerous magazines, periodicals and websites.
Josh Bryant is the founder and owner of Joshstrength.com and The Joshstrength Method. To learn more about Josh Bryant or to contact him visit 
If I eat these will I be built like Josh?
@Ricahrd Perkins – Yes.*
* Training, Diet, and other factors must also be taken into account.
:-)
Josh,
This looks like a great recipe. You have some great ideas. Keep truckin’ with your work. I know what it’s like to have ideas which the world is not ready to hear…eventually folks will see your brilliance.
Best,
Timothy Leary
sorry for the dumb question, but is the 1 cup oatmeal cooked or dry?
Good recipe. Will be trying that out tomorrow morning before my track session.
Would you add in any unflavoured protein powder or some oatly? Don’t know if you get that over in the states. The oatly that is ;)
Dam, that’s tasty looking – roll on Sunday breakfast.
PS I did actually think for a moment that the recipe would include protein powder lol
I’ve been eating these for years. Good stuff and great power building fuel. 1+
-Magnum
Josh, if I load the heavy stone Tuesday you’ve gotta make these for me Wednesday morning at your house, deal? Deal. They do look awesome, I’ll have to give these bad boys a shot in a few weeks.
I didn’t make protein pancakes as my nutrition was not tight in college. But I did win the pancake eating contest as a DB. I ate 25 pancakes. The secret was to drink water instead of the milk or orange juice everyone else was drinking. It was hard for me to put on weight, but that year I went from 145 to 175. Nice Article Josh!
try this recipe for more protein and about the same amount of calories.
6 egg whites
1 scoop whey protein(any flavor)
1/2 cup oatmeal
top with sugar free syrup
Would this work with all whole eggs?
Awesome Josh
I’ve been baking protein cakes, using ground almonds instead of flour, coconut oil, eggs and then whatever. Lately, it’s been date and walnut. These look bloody good though, so it’s time to get my pinny on again by the looks of it!! Cheers..
that sounds bomb!
Great! How fine do the oats need to be? Is it necessary to grind them up first?
Pretty sure when it says “blend” it really means blend. As in, put that mixture and blend it up into batter. I didn’t catch that the first time and ended up making what looked like a giant oatmeal cookie, rather than a pancake. Still ate it though; I was hungry.
Good Info Bro,
I just got out of a 9 month contest prep where I competed in 2 natural shows. Placed 2nd and then 3rd. I ate French Toast and Protein Pancakes every moring topped with Walden Farms No Calories Maple Syrup. If there is a will there is a way.
I have found one thats really easy too with less ingredients.
2 whole eggs or 4 egg whites
1/2 c old fashioned oatmeal
1/2 c low-fat cottage cheese
Throw it all in the blender and enjoy! I usually make two batches and left the batter sit for 3-5 minutes to thicken some, other wise it’ll be a little runny and you may end up making crepes!
Is there someplace that has more recipes like this? By that I mean simple, very nutritious, and good enough to actually look forward to eating.
Bryan – we’ll be posting a couple more of Josh’s on here within the next couple weeks.
Isn’t sugar-less syrup an oxymoron? What is wrong with maple syrup?
Is there a way to do this with whole eggs? I subscribe to the “only dorks eat egg whites” line of thought so eloquently said by Poliquin.
Michael and I came up with the same variation. Nice and simple, I toss a whole bunch of blueberries on them and some sugar free syrup. Great tasting breakfast that is a snap to make.
Sooooo question still remains. Are the oats that you “blend” dry or cooked?
I’m with Jeff, I think these are supposed to be made with a cup of “prepared” oatmeal. What I made this AM with Dry oatmeal ended up looking like a big oatmeal cookie and tasting a lot like cinnamon flavorted cardboard.
@ Chuck Mine came out that way initially too until i read
someones comment about blending them in a blender. Try that. Should
make a smoother batter and make it look more like a pancake and
less like an oatmeal cookie.
it tastes and looks like cardboard. im gonna need alot of syrup.
It’s funny that I stumbled upon this…I’ll admit that pancakes are one hell of a energy resource..especially with the amount of carbs and stuff…eat a good stack of pancakes the night before…go running…you’ll feel very energized…helped me run 3 miles in less then 18 mins
I cannot nail the diet but I been going to the gym for 3 years almost every day! I will give this recipe a try and hopefully I can find more stuff like it to add until I have most of my eating habits nailed down.
found you on stumbleupon THUMBS UP!
I just mixed up the ingredients with a spoon (not blender) and used dry oats. I probably used 4 egg whites instead of 3 and instead of sugar free syrup I pushed about 10 dark chocolate chips into the pancake with my blueberries before I flipped it.
It turned out fine, and tasted pretty good, I’m not sure how much flavor the syrup will add but without something besides blueberries… it’s a little bland.
good round breakfast though. +1
They say eating a lot of blueberries is also a good way to store protein and still have less calorie intake.
Fail recipe. Where’s the protein? eggs and oatmeal? Fail
4 eggs + 1 cup cottage cheese +half cup oats +cinnamon+vanilla extract = win
Seriously, look at the list of INGREDIENTS to find everything you listed but the cottage cheese
This looks delicious. It looks like I have my Saturday breakfast planned. This should fit in nicely into my training plan.
Add some milk if not…it is way too thick. Mine came out looking like a burger.
You morons. Dont ask if the people he advised are champions. Ask him how many of the people who follow a diet high in protein wont have cancer 20 years from now. Protein is bad for you. You are not a meat eater. Your intestines arent designed for it. Lions are meat (protein) eaters. Their saliva is highly acidic to help breakdown the protein in their very short ( apposed to humans roughly 23 feet) intestinal tract. Large amounts of protein in a humans digestive tracts becomes carcinogenic. Look it up. People who live in Taiwan for example dont get prostate cancer, breast cancer or colon cancer. Why? They dont eat a lot of protein (eggs, meat, cows milk etc) and they live longer than we do. I eat hardly any protein and i have problems not getting too big when i lift weights. Cottage cheese is nothing but cows fat. We are the only species that drinks milk after infancy and we pay for it with high cancer rates. Get a grip kids. Instead of trying to putt on muscle to make up for your short comings, learn to be happy with yourself. This isnt about what is good for you this is about selling you stuff.
@Jim
People in Taiwan don’t get cancer. It MUST be the low protein consumption…I lol’d
“I eat hardly any protein and i have problems not getting too big when i lift weights”…I lol’d hard
@Jim: Do you even lift?
@Jim,
There is no study linking a high protein diet in healthy individuals who train hard, to any adverse health problems later in life. As a matter of fact, it is quite the opposite. People who have adhered to a paleolithic diet have shown to be far less likely to be overweight, have heart disease, hypertension, high blood glucose, GI issues, or many forms of cancer. Check out http://www.charlespoliquin.com and read the hundreds of research papers Charles sites on this matter. I think you may have eaten a bit too much soy and got confused somewhere about animal protein.
@Jim,
People in Taiwan don’t get cancer? Hmm… this article says cancer is the #1 leading cause of death in Taiwan. Maybe the authors are also “morons”.
http://jjco.oxfordjournals.org/content/40/10/897.full#ref-1
Quote: “[Between 1995 and 2006] 10 leading cancers for males were liver (18.4%), lung (14.1%), colon and rectum (13.0%), oral cavity and pharynx (9.6%), stomach (6.7%), prostate (6.3%), bladder (3.7%), esophagus (3.3%), nasopharynx (3.2%) and non-melanoma of skin (2.5%), whereas cancers of the breast (19.4%), colon and rectum (13.2%), cervix uteri (10.1%), liver (9.3%), lung (8.8%), stomach (4.6%), thyroid (3.9%), ovary (3.0%), non-melanoma of skin (2.9%) and corpus uteri (2.8%) were 10 leading cancers for females
So cancer is the leading cause of death in Taiwan. Out of all types of cancer, breast cancer is by far the most common in women, colorectal cancer is the 3rd most frequent cancer in men and the 2nd most frequent in women, and prostate cancer is the 6th most frequent cancer in men. Do you still believe that “People who live in Taiwan for example dont get prostate cancer, breast cancer or colon cancer” ?.
Life expectancy is about the same comparing the US to Taiwan, according to the UN:
http://en.wikipedia.org/wiki/List_of_countries_by_life_expectancy
You seem quite sure of yourself, Jim. I think if you try searching for some hard evidence, you might find that the other claims you’ve made to support your idea that “protein is bad for you” are equally vacuous.
This is the best article I’ve read… About anything…. Ever. Josh, you are a gentleman and a scholar. Freakin’ brilliant.
I’m with Michael on the oatmeal pancakes recipes, ill blend mine using old fashioned oats and let it sit for 3 minutes before cooking so a lot of moisture is absorbed.
I get get an headache at the start of low-carb diet
These look awesome! salivating just reading the recipe, can’t wait to try em they look simple to make.
I use 3 servings of egg beaters and a banana, if ur lazy like me its nice. Lol
@ Jim
It’s funny you mention proteins and the direct correlation between that and cancer, I mean you go as far to say that you don’t even eat protein. Now, what you do with your weak and probably emaciated self is your choice just, but you may want to take an anatomy and physiology class some time because youl learn in your reading that proteins are the mist vital of the macro nutrients.
They aid in body structure, cell communication, membrane transport, catalysis, immunofunction, moment (an essential characteristic of life), and cell adhesion. I’m sick of all the quackery you see in articles these days, Jim for your own good I would hope that you would take a nutrition class, or at least look into the credentials of the article’s your reading. Or not, I don really care, but it was fun to make you look ignorant.
Jim you are wrong prove it
Made these this morning with some sausage and maple syrup, they were pretty damned good.
Tutti Frutti