Hey guys,
Since I’ve been competing, I have been a huge fan of protein pancakes.
I eat them at least once or maybe even twice a day. They are a great way to get my egg whites
in without .. well.. sitting and eating egg whites.
The video above was filmed when I was strictly doing Bro-science with my coaches.
But it is still the pancake I use almost every day with some variation.
Here is the modified recipe for this pancake:
3/4 cup liquid egg whites
1/2 cup uncooked quick oats
SF Torani syrup (or stevia) to taste
*1 table spoon chia seeds (wow fiber)
Calories: 316
P: 27g
C: 33g
F: 8g
Fiber 9g
Blend all ingredients and make as a pancake. You can dress it up however it fits your macros.
I eat this in the car on my way to my 5:45am workout!
Bikini Competitor Pancake variation
4 whites
½ scoop protein
¼ cup low fat cottage cheese
1/3 cup oats
Calories: 310
P: 20g
C: 22g
F: 3g
Fiber 9g
To get my fiber in, I would add either Flax or chia to these recipes.
We were never counting fiber in my prep before but I am very in tune with getting
enough fats and fiber so I would modify. Of course you can add many variations to your recipe.
If you are hyped on protein pancakes then hit PINTEREST for some cool ideas.
