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Healthy Recipe: Protein-Packed Pancakes


There are few things in this world that are better than a big stack of fluffy, pillowy, pancakes. Pour some warm maple syrup over the top with a touch of butter and you have the stuff that dreams are made of. It’s one of my favorite cheat meals that I turn to often when I’m feeling a dose of high-carb heaven.

But unless you are taking a break for a quick treat, those hotcakes are more likely to get you into hot water with your fat loss plan.

So, I’ve been working hard in the RealFocusFitness Fat Loss Kitchen to come up with a healthier alternative. And I think I finally have it.

Angela and I devoured these bad boys over the weekend. While nothing will ever beat a real stack of pancake excellence, this is a great option for those looking for a bit of a comfort-food kick … without the punch to the gut.

Protein Pancakes

The Ingredients

  • 1 scoop/serving protein powder (I use 2 scoops of BioTrust Low-Carb)
  • 3-4 egg whites
  • 2 tbsp almond milk
  • 1 tbsp coconut flour
  • 1 tbsp flaxseed (ground)
  • 1 tsp cinnamon
  • 1/2 tsp vanilla extract
  • 1/2 tsp nutmeg
  • 1/4 tsp baking soda
  • Pinch of salt


  1. Blend all the ingredients together until you reach a thick pancake-like batter. You may need to add an additional tbsp of coconut flour if the batter is too runny, or more almond milk if the batter is too thick.
  2. Pour your batter (in batches) over a greased pan at medium-to-medium-high heat for about 2-3 minutes each side. You’ll know it’s time to flip the pancake when you see bubbles forming during the cooking process.
  3. Top with some greek yogurt or your favorite nut butter.
  4. Eat and enjoy.

For the macro-conscious eaters, you’re looking at the following breakdown for the ENTIRE recipe (4-5 pancakes):
~334 calories, 51 grams protein, 6 grams fat, 19 grams carbs (9 grams fiber)

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Pete Cataldo is a former television sports anchor that has taken his passion for fitness and turned it into his career. As a Certified Fitness Trainer, Certified Turbulence Trainer and Precision Nutrition Certified Coach, Pete is an expert in helping clients burn fat, lose weight and get in the best shape of their lives.
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