Zero-Sugar Protein Pancakes

Ingredients

• 3 Eggs (large, room temperature)
• 80 g Cottage Cheese Curds (soft curds or "cheese pearls")
• 0.5 Banana (ripe, mashed)
• 60 g Rolled Oats (blended into a fine flour)
• 7 g Cocoa Powder (unsweetened)
• 5 g Baking Powder (about 1 tsp)
• 2 tbsp Protein Chocolate Pudding (store‑bought or homemade with chocolate protein powder and milk)
• 30 g Mixed Berries (fresh or frozen, for topping)

Instructions

1. Make Oat Flour

   Place the rolled oats in the blender and pulse until a fine flour forms. Transfer to a bowl and stir in cocoa powder and baking powder.

   Time: PT5M

2. Blend Wet Ingredients

   Add the 3 eggs, cottage‑cheese curds and the mashed half banana to the blender. Blend on high until completely smooth.

   Time: PT3M

3. Combine Wet and Dry

   Pour the wet mixture into the bowl with the oat‑cocoa flour. Stir gently until just combined; a few small lumps are fine.

   Time: PT2M

4. Rest the Batter

   Let the batter sit for 5 minutes. This allows the oat flour to absorb liquid and the batter to thicken slightly.

   Time: PT5M

5. Pre‑heat Skillet

   Heat a non‑stick skillet over medium heat (about 350°F) and lightly coat with cooking spray or a few drops of oil.

   Time: PT2M

   Temperature: Medium heat (~350°F)

6. Cook Pancakes

   Pour ¼ cup of batter for each pancake. Cover the skillet with a lid and cook for 2 minutes, then flip and cook another 2 minutes until golden and set.

   Time: PT6M

   Temperature: Medium heat (~350°F)

7. Plate and Serve

   Stack the pancakes on a plate, drizzle with protein chocolate pudding and scatter mixed berries on top.

   Time: PT2M

Nutrition Facts

Calories

250

Protein

20 g

Carbohydrates

30 g

Fat

6 g

Fiber

4 g

Ingredient Substitutions

• Instead of Eggs: Egg whites (use 6)
• Instead of Cottage Cheese Curds: Greek yogurt (same weight)
• Instead of Banana: Applesauce (¼ cup)
• Instead of Rolled Oats: Gluten‑free oat flour
• Instead of Cocoa Powder: Carob powder
• Instead of Baking Powder: Baking soda + cream of tartar
• Instead of Protein Chocolate Pudding: Greek yogurt mixed with cocoa
• Instead of Mixed Berries: Sliced banana, Apple chunks

Equipment Needed

• Blender
• Mixing Bowl
• Measuring Cups / Scale
• Spatula
• Non‑stick Skillet
• Lid for Skillet
• Plate

Critical Steps — Do Not Skip

• Blending the wet ingredients until completely smooth.
• Resting the batter for 5 minutes to hydrate the oat flour.
• Cooking with a lid to create steam for a fluffy interior.

Chef Tips from the Video

• Use a ripe banana for natural sweetness and moisture.
• For extra chocolate flavor, add 1 tsp of unsweetened cocoa powder to the batter.
• If you prefer a dairy‑free version, substitute cottage‑cheese curds with silken tofu.

Troubleshooting

Storage

Refrigerator: Store leftovers in an airtight container for up to 2 days. Re‑heat in a skillet or microwave.

Freezer: Freeze individual pancakes on a parchment sheet, then transfer to a zip‑lock bag. Reheat directly from frozen in a toaster or microwave.

Room temperature: Do not leave at room temperature longer than 2 hours.

Make-Ahead Tips

• Batter can be prepared up to 2 hours ahead and kept refrigerated.
• Cooked pancakes freeze well; make a larger batch and store for quick breakfasts.