By thinking ahead and making up a batch of these protein-rich pancakes and freezing them, you can almost instantly enjoy a taste of breakfast for your recovery meal. Forget the fork and knife, just reheat and eat them hand-to-mouth style. Lemon zest adds a nice lemony essence to each bite.
Enjoy this free recipe from Rocket Fuel: Power-Packed Food for Sports & Adventure by award-winning sports nutritionist Matt Kadey. Rocket Fuel offers 120 delicious, creative, and convenient recipes to power your everday exercise and weekend adventures. Take a look at Rocket Fuel!
Dairy-free, Freezer-friendly, Gluten-free, Vegan or Vegetarian
Active time: 20 min.
½ cup liquid egg whites or 4 regular egg whites
1 cup reduced-fat cottage cheese
1 medium-sized banana
¼ cup pure maple syrup
1½ cups oat flour
1 teaspoon cinnamon
1 teaspoon baking powder
½ teaspoon baking soda
Zest of 1 lemon
1 cup fresh or frozen blueberries
Place egg whites, cottage cheese, banana, maple syrup, oat flour, cinnamon, baking powder, baking soda, and lemon zest in a blender or food processor and blend until smooth. Stir in blueberries.
Lightly grease a large skillet or griddle with butter or cooking spray and heat over medium-low heat. Scoop . cup batter for each pancake into pan and cook for 2 minutes per side, or until golden. Repeat with remaining batter, greasing pan as needed. You should end up with about 14 pancakes. Let pancakes cool completely on metal racks.
When cooled, place pancakes on a parchment paper–lined baking sheet and place tray in freezer until pancakes are completely frozen, about 4 hours. If space is tight, you can freeze pancakes in two batches. Once frozen, transfer pancakes to a zip-top freezer bag or other freezer-safe container and store frozen for up to 2 months.
To reheat, stack pancakes on a plate and microwave for 90 seconds, or until heated through. Or defrost and warm them using a toaster. You can also reheat in an oven or toaster oven set to 350°F.
Game Changers: Use plain Greek yogurt or a dairyfree yogurt instead of cottage cheese + Go with spelt flour, whole wheat pastry flour, or a 1-to-1 gluten-free flour blend instead of oat flour
In Rocket Fuel: Power-Packed Food for Sports & Adventure, award-winning dietitian Matt Kadey offers up 120 delicious, creative, and convenient real-food recipes to power your everyday exercise and weekend adventures.
Rocket Fuel is available now in bookstores, outdoors stores, and online from these online retailers:
Barnes & Noble
Chapters/Indigo and MEC.ca in Canada
Food photography by Aaron Colussi.