Apple Cinnamon Oat Protein Pancakes
This recipe includes protein foods that are part of Canada’s Food Guide like milk and cheese. They help support growth in children, maintain muscle and bone health in adults and help with muscle recovery after a workout.
Ingredients
Pancakes
2 cups (500 mL) large-flake rolled oats
1-1/2 cups (375 mL) cottage cheese
1/2 cup (125 mL) milk
2 eggs
1 tbsp (15 mL) maple syrup
2 tsp (10 mL) baking powder
1 tsp (5 mL) vanilla extract
1 tsp (5 mL) ground cinnamon
2 cups (500 mL) grated tart apple, such as Cortland or Macintosh (about 2 apples)
1/3 cup (75 mL) chopped walnuts (optional)
Pancake-wich (optional for grab-and-go breakfast)
1 tbsp (15 mL) nut butter or 1 oz (30 g) sliced cheese, such as cheddar, gouda or Havarti
Sliced fruit, such as apple, pear, banana, or strawberries
Did you know? Canadians of all ages tend not to get enough calcium, magnesium, zinc, vitamin A, vitamin D and potassium. Milk is a source of all of these key nutrients.
Nutritional information
Energy
181 Calories
Protein
10 g
Carbohydrate
26 g
Fat
4 g
Fibre
3.0 g
Sodium
151 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient and % DV*
Calcium
13 % / 164 mg
Vitamin B12
23 %
Riboflavin
21 %
Phosphorus
19 %
Selenium
19 %
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
- Pancakes: In a blender, combine oats, cottage cheese, milk, eggs, maple syrup, baking powder, vanilla, and cinnamon; purée until smooth. Stir in grated apple and walnuts (if using). Set aside for 10 minutes.
- Preheat lightly greased nonstick frying pan or griddle over medium heat.
- Scoop about 1/4 cup (60 mL) batter per pancake into frying pan. Cook for 2 minutes or until bubbles form on top and edges begin to dry. Flip, and cook for 1 to 2 minutes longer, or until puffed and golden, adjusting heat as necessary to prevent over browning. Enjoy warm with toppings of your choice.
- Pancake-wich: Layer fillings of choice between two pancakes. Wrap, refrigerate and enjoy as a grab-and-go breakfast.
Because these pancakes are made with whole-grain oats and chock full of protein from milk, cottage cheese and eggs, they have serious staying power.
For more dietitians’ favourite recipes, visit Dairy Farmers of Canada
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