Tom Venuto's Fat-Burning Recipes
High-Protein Apple-Cinnamon Oatmeal Pancake
This is it! The world-famous "high protein apple-cinnamon oatmeal pancake." My single favorite (and most often eaten) recipe for so many reasons... and NOT just for breakfast!
- ¾ cup Quaker old-fashioned oatmeal (rolled oats)
- 4 egg whites (1 egg yolk optional)
- 1/2 apple, diced
- 1 scoop protein powder (vanilla)
- 1 T Cinnamon
Yield: 1 large pancake
- Serving Size: 1 pancake
- Calories: 423
- Protein: 39.5 g
- Carbs: 53.5 g.
- Fat: 6 g.
1.) Put all ingredients together in a mixing bowl. Stir until the mixture has a semi-liquid pancake-batter-like consistency.
2.) Spray some non-stick spray on a frying pan and pour the mixture into the pan.
3.) Cook on medium heat. When one side is lightly browned and solid enough to flip, turn the pancake over with a spatula and cook the other side until lightly browned and firm.
Note: For higher protein diets, add one scoop of protein powder (I like vanilla protein - I use a "vanilla praline" that adds a really nice flavor to the recipe too). Wrap up your pancake in foil and take it to go, put it in the fridge for later use, or eat it hot right off the stove! Oatmeal pancakes will stay fresh all day long without requiring refrigeration.
This recipe makes one large (6-8" diameter) pancake and it's a complete meal. If you need fewer calories to accommodate your personal nutrition plan, simply decrease the amounts of all ingredients proportionately to get the desired calorie content you want.
If you need more calories, increase the amounts of the ingredients (For muscle building programs when I need more calories, I usually use a full cup of oatmeal). If you use more than a cup of oatmeal, it's best to make two smaller pancakes, because if the pancake is too large, it tends to fall apart when you try to flip it.
If the batter consistency is not right, you can use fewer egg whites or more oatmeal to make it thicker, or vice versa. (You could also add a bit of water or milk if it's too thick... remember to count any extra calories you put it). To add calories, you can also use a whole egg (I find that it changes the taste if you make it with all egg yolks, plus it adds calories, so use egg whites if you want to keep it "lighter.")
You can use other types of fruit such as bananas or raisins instead of apples (get as creative as you want - I must have seen at least a dozen variations on this egg whites and oatmeal recipe). Using a packet or two of non-caloric sweetener is optional. These taste pretty good just with the natural sweetness of the fruit. If you're on a higher calorie, higher carb plan, these pancakes are delicious with natural all-fruit jelly spread on top).
This is truly the ultimate travel meal because you can take it with you and it stays fresh for an entire day without refrigeration. Just wrap it up in foil and you're good to go!
It is also "finger food" and you can eat it conveniently a little piece at a time even while you're behind the wheel driving, flying on a plane, sitting in class or at a seminar, hiking up in the mountains, or just about anywhere else! (Many a seat-mate has enviously looked over at my 100% nutritious and 100% delicious meal as they ate whatever slop the airline had to serve them... Ha! They'll pack a pancake next time!)
No doubt, this one recipe will become a favorite of yours and a staple in your weekly menu plans. Best part - oatmeal pancakes get an "A+grade", they are Body Fat Solution program approved, "Burn the Fat" approved, and they're so easy to make that even a kitchen dummy can do it.
- Tom Venuto, author of The Body Fat Solution