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Oatmeal Protein Pancakes (Covan Cakes)

Oatmeal Protein Pancakes (Covan Cakes)

Calories 326 (14% from fat)
Fat 5.1 gram
Saturated Fat 1.5 gram
Trans Fat 0 gram
Chol. 70 mg.
Sodium 347 mg.
Carb. 43 gram
Fiber 4 gram
Sugar 3.3 gram
Sugar Alcohol 11 gram
Protein 30 gram


1 cup dry oats
(We used Quaker Oats.)

1.5 cups water

3 medium egg whites

1/4 tsp. Imitation butter extract

2 scoops (2/3 cup) protein powder
(We used GNC Pro Performance 100% Whey Protein Vanilla Flavor.)

fat free butter cooking spray

1/2 cup sugar free syrup
(We used Cary's Sugar Free Syrup.)

1. Put the dry oats and water in a microwave safe bowl and cook it for 1.5 to 3 minutes, until it's a creamy oatmeal.

2. Mix in the egg whites, butter extract and protein powder until thoroughly combined.

3. Heat a non-stick frying pan over medium heat. Then spray the pan with fat-free cooking spray.

4. Pour 1/3 cup of oatmeal mixture into the pan and spread it out so it's not too thick. Wiggling the pan a little can help thin it out. Cook until the top starts turning dry and small bubbles appear, then flip. It's finished when both sides are a golden brown.

5. Serve pancakes with 1/4 cup of syrup per plate.

Yield: 6 pancakes - 2 servings

Oatmeal Protein Pancakes (Covan Cakes) 

This is a Freezer Friendly Recipe!

Freeze each serving for easy re-heating later.

To thaw, microwave the pancakes on high for approximately 2 - 4 minutes. Top with sugar free syrup and enjoy!

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