Thurs Feb 23, 2017

February 23, 2017

10 Deadlifts (225/155#)
10 Wallballs (30/20#)
10 T2B
10 Box Jump on and Overs (24/20")


Easy Pre-Workout Protein Waffles

From Courtney Berg, RD at Vitality Nutrition

This high protein recipe can be turned into pancakes or waffles. You can use 1/3 of the recipe for a single serving - but I recommended making the full batch and freezing the leftovers! They can easily be reheated for an on-the-go breakfast. These waffles would make the perfect breakfast before crushing Open Workout 17.1 this Saturday!


The recipe provided is the "base" but you can experiment by incorporating flavored protein powder, extracts, vanilla, or cinnamon. Take your waffle to the next level by topping it with fun ingredients.


Some ideas:

  • Natural peanut butter or almond butter

  • Thawed berries (a lower sugar 'syrup' alternative as the juices from the berries add sweetness and moisture)

  • A sprinkle of unsweetened coconut

  • Chopped nuts

  • Slice bananas


My friend, Leah, shared this recipe with me. She adds lemon extract and poppy seeds for a "lemon poppy seed" variation.


Recipe from:


Yield: 3 large waffles



  • 1 cup uncooked oats (120g)

  • 1 cup liquid egg whites (252g)

  • 1 cup cottage cheese (250g) *

  • 30g protein powder (1 scoop) **

  • pinch of salt



  1. Combine all of the ingredients in a blender. Experiment with flavored protein powders, extracts, vanilla, or cinnamon for a unique twist on the classic recipe.

  2. Cook in a waffle iron (or griddle for pancakes) as you would other recipes

  3. Dress up your waffle or pancakes with your favorite toppings (note: the nutrition facts provided are for the base recipe).


* I have made the recipe with 'regular' cottage cheese or 'dry curd' cottage cheese. If you use the dry curd, add an extra 1/3 cup water or milk

** the protein powder can be omitted from the recipe and they will turn out just fine!


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