Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

High-Protein Pancakes

MAKES 4 PANCAKES / PREP: 5 MINUTES / COOK: 5 MINUTES / TOTAL: 10 MINUTES

Pancakes are a weekend breakfast staple, but with the added sugary syrup and butter, they’re sure to put you over on your sugar and fat intake for the day. Fortunately, there is a way to prepare this home-style favorite with plenty of protein and retain its desirable cake-like texture. Eat plain, or top with plain yogurt and fresh berries. They are also good topped with unsweetened applesauce.

3 eggs

1 cup low-fat cottage cheese

⅓ cup whole-wheat pastry flour

1½ tablespoons canola oil

Nonstick cooking spray

1 In large bowl, lightly whisk the eggs.

2 Whisk in the cottage cheese, flour, and canola oil just until combined.

3 Heat a large skillet or griddle over medium heat, and lightly coat with cooking spray.

4 Using a measuring cup, pour ⅓ cup of batter into the skillet for each pancake. Cook for 2 to 3 minutes, or until bubbles appear across the surface of each pancake. Flip the pancakes and cook for 1 to 2 minutes on the other side, until golden brown.

5 Serve immediately.

Per Serving (1 pancake): Calories: 182 Total fat: 10g Sodium: 68mg Total carbs: 10g Sugar: 1g Fiber: 3g Protein: 12g

Post-Op Servings

image ½ pancake image 1 to 2 pancakes