Protein Packed Pancakes FTW

Rachel’s Famous Healthy Protein Pancakes

Oatmeal is a stable in many runners’ diets because it is quick to make, easy to eat and digest, and
relatively inexpensive to purchase (especially in bulk!). It is a complex carbohydrate that is high in fiber
and low on the glycemic index which it makes an ideal fuel source a couple hours before a long run to
top off your glycogen stores or eating shortly after a workout to replenish and aid in recovery. Oats are
not a complete a protein… they need to be mixed with another source of protein.

That is where the cottage cheese of this recipe comes into play. By mixing the oats and cottage cheese
together you create a dynamic duo that is a complete protein (contains all the essential amino acids).
Cottage cheese is a good source of casein protein which means the body digests it slowly releasing
energy at a gradual rate. This is ideal for recovery after a workout.

There are many benefits to incorporating oatmeal into your diet, but do you ever get bored eating it day
after day? Or are you in a hurry after your morning run and don’t have time to eat it before rushing off
to work? Here is a great recipe that is easy to prepare and can be eaten on the go!

Ingredients:

  • ½ cup of rolled oats
  • ½ cup of cottage cheese
  • ½ cup of egg whites
  • Optional: vanilla extract, cinnamon, fruit

*Makes about 3 pancakes

Instructions:

  1. Spray pan with nonstick spray. Heat on medium temperature.
  2. In a medium sized mixing bowl stir together rolled oats, cottage cheese, and egg whites. Mixture
    will be clumpy. If you would like extra flavor add vanilla extra and/or cinnamon.
  3. Scoop the batter onto the pan, usually approximately 1/3 for each pancake.
  4. Cook until golden brown, flip, and repeat.
  5. Serve hot or cold! Or even add fruit!

Approximate Macronutrient breakdown:
Serving size: The entire cooked batter
Calories: 300
Carbohydrates: 32g
Fat: 6g
Protein: 28g

Rachel
Exercise physiologist and RRCA certified Coach Rachel Bozich has been helping people reach their goals for the past 7 years as personal trainer, group fitness instructor, and educator. She has a strong background in exercise physiology with a Master’s Degree from the University of Tampa in Exercise and Nutrition Science. Rachel had all intentions of becoming a doctor, but after numerous specialists told her that injuries were going to keep her from running again she changed her major and decided to prove them wrong. Since then she has run over 35 half marathons, 6 marathons, and completed numerous multiday challenge races. Now she wants to help others defy the odds and accomplish their goals! “It is never too late to start, but always too soon to quit!”

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