Of which 5.2 g sugars and 5 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 Calcium (cottage cheese) · Protein (cottage cheese) · Complete protein (egg)
Allergens gluten (oats), egg, peanuts, milk, tree nuts
Chocolate pancakes
All the chocolate flavor, in a protein-packed version.
Ingredients
- 100 g (3½ oz) cottage cheese
- 60 g (2 oz) low-fat Greek yogurt
- 80 ml (¼ cup) egg white (about 3 whites)
- 35 ml (2½ tbsp) unsweetened almond milk — or another milk of your choice
- 25 g (1 oz) chocolate-flavored oat flour
- 25 g (1 oz) chocolate protein powder — or 20 g oat flour + sugar to taste
- 20 g (¾ oz) reduced-fat cocoa powder
- salt, to taste
- coconut oil, for greasing
- dark chocolate chips or chopped peanuts, to taste — optional, not counted in the macros
- chocolate sauce and chopped hazelnuts or peanuts — to serve, not included in the macros
Method
- In a bowl, mix the cottage cheese, yogurt, almond milk and egg whites until well combined.
- Add the oat flour, protein powder, cocoa and a pinch of salt, and stir until the batter is smooth and creamy.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Breakfasts”. The English edition is coming soon.
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