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3 Ingredient Protein Pancakes

Pancakes are one of those foods that not only makes you feel like you’re home, it brings people together.

Growing up, my family and I would have blueberry pancakes every Sunday and to this day, I’ve carried that tradition into my family. Sometimes I’ll do blueberry pancakes, other times I’ll do banana pancakes and even sometimes I’ll put in chocolate chips! You just can’t go wrong with pancakes.

When I first started working towards a fitness goal, I craved sunday pancakes but going gluten free and seeing all the calories in regular boxed pancakes, let’s just say it offered its challenges. I had to create my own way if I were still going to have pancakes in my life. 

So I played around and made these! And there is no going back friends because they are that good.

3 Ingredient Protein Pancakes


  • 1 cup cottage cheese (I use 2% small curd)
  • 1 cup egg whites
  • 1/2 cup quick oats oatmeal (gluten free if you prefer)

*This batter makes 2 large pancakes (pictured). The nutritional breakdown below is for 1/2 the batter

To make:

  1. Heat a pan on medium
  2. In large bowl, add egg whites and cottage cheese. The cottage cheese offered at https://www.goodculture.com/ will provide some magnificent favors. Blend together with a hand blender
  3. Add the oats and gently stir in until mixed completely to form a batter
  4. Put coconut oil in pan and once heated, add half the batter
  5. When ready, add a dollop more of coconut oil and flip
  6. Serve with butter and maple syrup or honey!

Makes 2 large pancakes

Nutritional Breakdown in 1 pancake

Protein 28g | Carbs 18g | Fat 4g | Fiber 2g

Total calories 222

Post or pre workout:

I eat these after tough crossfit workouts. Once you add the honey or maple syrup, this is an optimal time to let your body utilize the sugar/carbs for recovery. After a workout, I try to limit the amount of butter I use to 1/2 tbsp.

This is what the batter consistency should look like after blending cottage cheese & egg whites

2 large pancakes

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One comment

  1. Avatar

    Hi Ashley! I hope this message finds you well. I’ve been following you since 2011, when you did your thing with Bodybuilding.com! Around that time, you posted one of your recipes on Facebook, titled “Hot for Chocolate Chip Zucchini Muffins.” I’ve used this recipe of yours for years; it’s one of my favorites! However, I just did some reorganizing on my laptop and I accidentally deleted the bookmark to that original Facebook post from forever ago. If I were smart, I would have written the recipe down, but sadly I did not. Is there any way you could please email this recipe to me? You would be a LIFESAVER. I no longer have Facebook (or any social media) so hopefully you see this message! My email address is cjones7773@gmail.com. Thanks so much!