Skip to main content

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.

Preparation time 20 minutes
Standing time 10 minutes
Cooking time 15 minutes
Yields 16 pancakes One serving: 2 pancakes


  • 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.

  1. 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.
  2. Preheat lightly greased nonstick frying pan or griddle over medium heat.
  3. 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.
  4. 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

Other recipes

Lasagna with Ratatouille Sauce
Lasagna with Ratatouille Sauce
Cinnamon Apple Dessert with Greek Yogurt and Macadamia Nuts
Cinnamon Apple Dessert with Greek Yogurt and Macadamia Nuts
Strawberry and Yogurt Mini Cheesecake Jars
Strawberry and Yogurt Mini Cheesecake Jars