Of which 10.1 g sugars and 2.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin A (carrot) · Calcium (cottage cheese) · Protein (cottage cheese)
Allergens gluten (oats), egg, milk
Carrot pancakes
Fluffy pancakes with carrot hidden in the batter, where you'll barely notice it.
Ingredients
- 1 medium carrot (80 g / 2¾ oz)
- 2 egg whites (60 g / 2 oz)
- 70 g (2½ oz) cottage cheese or low-fat Greek yogurt
- 4 tbsp oat flour (40 g / 1½ oz)
- 20 g (¾ oz) protein powder — or 15 g oat flour + sugar to taste
- cinnamon, to taste — optional
- 2 tbsp low-fat Greek yogurt (30 g / 1 oz) — optional, for the topping
- 20 g (¾ oz) chocolate protein powder — optional, for the topping
- olive oil, for greasing
Method
- In the blender, blend the carrot, egg whites and cottage cheese until completely smooth.
- In a bowl, combine this mixture with the oat flour, protein powder and cinnamon, and stir until you have a creamy batter.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Breakfasts”. The English edition is coming soon.
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