High-Protein Pancakes

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Ingredients

Servings

Diet focus

UnitsStandard

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Protein
1/2 cups cottage cheese or Greek yogurt
2 large eggs
Fiber / plants
1/2 cups oats or oat flour
Fats
1 teaspoon butter, ghee, or oil for the pan
Flavor / spices
1/2 teaspoons baking powder
1/2 teaspoons vanilla extract
Pinch salt

Ingredient notes

Small-curd cottage cheese blends smoother than large curd; Greek yogurt also works.
Rolled oats give the best texture; instant oats can make the batter thinner.
A pinch of salt sharpens vanilla flavor and balances sweetness.

Step-by-step

2 servings

1
Step 1
Blend the batter
- Ingredients:
  Cottage cheese or yogurt
  Eggs
  Oats
  Baking powder
  Vanilla
  Salt
- Action: Add everything to a blender and blend until smooth, scraping the sides once so no dry oats remain.
2
Step 2
Preheat and portion
- Ingredients:
  Batter
  Butter, ghee, or oil
  Nonstick skillet
- Action: Warm a nonstick skillet over medium and lightly grease. Pour 1/4 cups rounds of batter, leaving space to flip.
3
Step 3
Cook and serve
- Ingredients:
  Batter rounds
  Optional toppings (fruit, nut butter, syrup)
- Action: Cook 2–3 minutes per side until golden with dry edges. Stack and top with berries, nut butter, or a drizzle of maple.

Step insights

Blending fully hydrates the oats so they act like flour and keep pancakes tender.
Preheating the pan prevents sticking and gives even browning without excess oil.
Dry edges and bubbles on top signal the pancakes are ready to flip without tearing.

Equipment

Blender
Nonstick skillet
Spatula
Measuring cups

Longevity lens

Protein from dairy and eggs plus whole-grain oats supports muscle maintenance and steadier blood sugar.

Longevity score

Avg across key ingredients

62/100

Based on 4 core ingredients.

Why this score · Original recipe

0.5 cup cottage cheese or Greek yogurt

63/100

Protein anchor to support muscle and satiety. Lean protein supports muscle repair and satiety. Fermented dairy adds probiotics that support gut and metabolic health.

2 large eggs

58/100

Protein anchor to support muscle and satiety. Lean protein supports muscle repair and satiety.

0.5 cup oats or oat flour

65/100

Fiber and phytonutrients to steady energy and digestion. Fiber density supports steadier blood sugar and gut health. Whole grains and legumes deliver fiber for steady blood sugar.

1 teaspoon butter, ghee, or oil for the pan

44/100

Measured fats to aid absorption and fullness. Butter adds saturated fat; keep portions modest. Higher saturated fat keeps the score moderate.

Recipe health

NutriRECIPE balance

64/100

Computed from nutrition data

Factors

Adequacy: Fiber 3g (11% DV)
Adequacy: Protein 20g (40% DV)
Adequacy: plant density 1/4 core ingredients
Moderation: Saturated fat 4g (20% max)
Moderation: Sodium 320mg (14% max)
Moderation: Total sugar 6g (12% max)

Why this score · Original recipe

Based on the original recipe nutrition. Computed from nutrition data.

Adequacy is lifted by Fiber 3g (11% DV) and Protein 20g (40% DV). Moderation is pulled down by Saturated fat 4g (20% max) and Sodium 320mg (14% max).

Why it works

Cottage cheese or Greek yogurt bumps protein so breakfast is satiating without a blood sugar crash.

Oats add beta-glucan fiber for digestion and steadier energy.

Cooking in a nonstick skillet keeps added fats minimal while staying tender.

Nutrition snapshot

Nutrient	Per serving	Per batch
Calories	310 kcal	620 kcal
Protein	20 g	40 g
Fat	12 g	24 g
Saturated Fat	4 g	8 g
Carbohydrates	28 g	56 g
Fiber	3 g	6 g
Sugars	6 g	12 g
Cholesterol	195 mg	390 mg
Sodium	320 mg	640 mg

Nutrition notes

Roughly 20 g protein per serving keeps you full and supports muscle maintenance.
Oats contribute fiber for steadier blood sugar compared to white flour mixes.

Nutrition information is automatically calculated, so should only be used as an approximation.

Tips & tricks

Blend just until smooth—over-blending can make pancakes gummy.
Let the batter sit 2–3 minutes after blending so the oats hydrate for fluffier results.
If batter thickens, thin with a splash of milk between batches.

What to serve with

Fresh berries and a spoon of Greek yogurt
Scrambled eggs or turkey bacon for extra protein
Peanut butter and sliced banana

Storage & reheating

Refrigerate leftovers in an airtight container for up to 3 days.
Freeze in a single layer, then store in a freezer bag for up to 2 months.
Reheat in a toaster or dry skillet over medium-low until warmed through.
Cool pancakes completely before sealing to avoid condensation and soggy edges.
Layer with parchment so pieces don’t stick when frozen.
If reheating from frozen, use a toaster on low twice for a soft center and crisp edges.

Recipe variants

Make it more muscle-supportive

Add 1 scoop vanilla protein powder and 2 tablespoons milk to loosen the batter.
Serve with Greek yogurt or a side of turkey bacon.

Make it lighter

Use low-fat cottage cheese and skip added butter—just mist the pan with oil spray.
Top with berries and a spoon of yogurt instead of syrup.

Make it more fiber-forward

Add 1 tablespoon ground flax or chia to the batter.
Fold in 1/4 cups grated zucchini for moisture and fiber.

Troubleshooting

Batter too thick: blend in 1–2 tablespoons milk until pourable.
Pancakes gummy: reduce blending time and let the batter rest a few minutes before cooking.
Undercooked centers: cook over medium-low heat and flip only when edges look dry.

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