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High Protein Apple Cinnamon Oatmeal Pancakes

A recipe by Tom Venuto

Oatmeal pancakes! This is it! The world-famous "high protein apple-cinnamon oatmeal pancake." Most often eaten recipe for so many reasons... and NOT just for breakfast!

Nutrition Information:

  • Serving Size: 1 pancake
  • Calories: 423
  • Protein: 39.5 g
  • Carbs: 53.5 g.
  • Fat: 6 g.

  • ¾ cup old-fashioned oatmeal (rolled oats)
  • 4 egg whites (1 egg yolk optional)
  • 1/2 apple, diced
  • 1 scoop protein powder (vanilla)
  • 1 T Cinnamon 

Yield : 1 large pancake


1.) Put all ingredients together in a mixing bowl. Stir until the mixture has a semi-liquid pancake-batter-like consistency.

2.) Spray some non-stick spray on a frying pan and pour the mixture into the pan.

3.) Cook on medium heat. When one side is lightly browned and solid enough to flip, turn the pancake over with a spatula and cook the other side until lightly browned and firm.

Note: For higher protein diets, add one scoop of protein powder (I like vanilla protein - I use a "vanilla praline" that adds a really nice flavor to the recipe too). Wrap up your pancake in foil and take it to go, put it in the fridge for later use, or eat it hot right off the stove! Oatmeal pancakes will stay fresh all day long without requiring refrigeration.


Cooking and Nutrition Tips

This recipe makes one large (6-8" diameter) pancake and it's a complete meal. If you need fewer calories to accommodate your personal nutrition plan, simply decrease the amounts of all ingredients proportionately to get the desired calorie content you want.
If you need more calories, increase the amounts of the ingredients (For muscle building programs when I need more calories, I usually use a full cup of oatmeal). If you use more than a cup of oatmeal, it's best to make two smaller pancakes, because if the pancake is too large, it tends to fall apart when you
If the batter consistency is not right, you can use fewer egg whites or more oatmeal to make it thicker, or vice versa. (You could also add a bit of water or milk if it's too thick... remember to count any extra calories you put it). To add calories, you can also use a whole egg (I find that it changes the taste if you make it with all egg yolks, plus it adds calories, so use egg whites if you want to keep it "lighter.")
You can use other types of fruit such as bananas or raisins instead of apples (get as creative as you want - I must have seen at least a dozen variations on this egg whites and oatmeal recipe). Using a packet or two of non-caloric sweetener is optional. These taste pretty
This is truly the ultimate travel meal because you can take it with you and it stays fresh for an entire day without refrigeration. Just wrap it up in foil and you're good to go!
It is also "finger food" and you can eat it conveniently a little piece at a time even while you're behind the wheel driving, flying on a
No doubt, this one recipe will become a favorite of yours and a staple in your weekly menu plans. Best part - oatmeal pancakes get an "A+grade" and they are "Burn the Fat, Feed the Muscle" approved, and they're so easy to make that even a kitchen dummy can do it.

You can watch it over here:
 Tom Venuto's Apple Cinnamon Oatmeal Pancakes


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