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Thurs Mar 7, 2019

.com 240218

5 rounds for time of:

2 legless rope climbs, 15 feet

20 dumbbell snatches (65/45)

OTM x 10

odd- HSwalk or hold practice

even- GHD or abmat sit ups


Cottage Cheese Pancakes

by Coach Courtney, RD

Three ingredient protein-packed pancakes? Sign me up! The recipe made two medium pancakes to serve one!

Any meal that is packed with protein, fibre, healthy fat, and volume foods is a winner in my books. The recipe has a great base of protein (from the cottage cheese and egg) and fibre (from the oats) but is low in volume and healthy fat. But that's an easy fix - just add toppings. Let's be honest, the beauty is in the toppings!

Make it your own all while adding protein, fibre, healthy fat, and volume by:

  • Protein: add a dollop of vanilla Greek yogurt or plain Greek yogurt mixed with your favorite protein powder

  • Fibre: top with thawed frozen berries or fresh berries. Tip: I LOVE microwaving frozen berries and then mixing them with 1 tsp of chia seeds which transforms the juices from the berries into a jam like consistency. Delicious topped on pancakes!

  • Healthy fats: I love slathering the pancakes in almond butter but a sprinkle of any nut or seed instantly boost the fats in the recipe - not to mention adds an extra dose of vitamins and minerals

  • Volume: I replace maple syrup with fresh berries or thawed frozen berries. The berries offer more volume, fibre, antioxidants, and vitamins and minerals than syrup. But hey! I am not opposed to a drizzle of real Canadian maple syrup - yum yum!


  • 1 egg

  • 1/4 cup cottage cheese (65g)

  • 1/4 cup oats (20g)


  1. Combine the three ingredients in a small blender

  2. Add a dash of baking powder or cinnamon and vanilla.

  3. Spritz a frying pan with nonstick spray.

  4. Cook at medium heat on both sides but don’t flip until you see bubbles!

  5. Add nutrient-dense toppings. See above for ideas to make it your own!

Yields: 2 medium pancakes

Nutrition Facts

Calories: 199

Carbohydrates: 17g

Fibre: 2g

Protein: 17g

Fat: 7g

Interested in more protein pancakes or waffles?

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