f i e


Flexible Dieting
Greek Yogurt Pancakes (or waffles!)
February 23, 2018

I have made a very similar pancake/waffle recipe with cottage cheese - but a client told me it works equally as well with plain Greek yogurt so I decided to try it out. Verdict... equally delicious! Although I do think it is important to top this protein waffle with toppings to add extra flavour and texture. My favorites:


  • Fresh blackberries, raspberries, or strawberries
  • Sliced bananas
  • Frozen blueberries thawed in the microwave. The juices are like "syrup"

Healthy fats:

  • Drizzle of almond butter or peanut butter
  • Nuts and seeds (like pumpkin seeds)
  • Shredded coconut or coconut chips
  • A pat of high quality butter 

Extra sweetness:

  • A drizzle of E.D. Smith Low-Sugar syrup
  • A light drizzle of real maple syrup
  • a tablespoon of chocolate chips (stirred into the batter before cooking) 

Protein pancakes would be a great pre-workout fueling strategy before a tough workout (especially with the CrossFit Open approaching!). Pre-workout nutrition requires an entire post on its own as pre-workout fueling strategies are very dependent on the individual. That being said, most people do well with some carbs, healthy fats, and protein in their stomach before hitting a tough workout! These protein (or waffles) have a nice balance of carbs (from the oats) and protein. Try adding some healthy fats as your topping - fats slow the digestion of your meal to keep you fuller for longer. A drizzle of nut butter would balance out the pancakes quite nicely.

Contrary to popular belief, protein is not the only superstar when it comes to post-workout nutrition. Muscles thrive with carbohydrate post-workout to replenish glycogen stores—depending on your workout, your body will use more or less glycogen. The harder and longer you workout - the more glycogen you burn. The intensity and duration of most CrossFit Open workout are glycogen dominant. Therefore, post-workout, it is essential to replenish muscle stores (feed the muscle) with carbohydrate to replenish depleted glyocgen stores. Providing your muscles with carbohydrate ensures that you are recovered for your next workout (or your next attempt at your Open workout if you like to hit it twice!). The preferred primary source of glycogen is found in the form of carbohydrates. Therefore, these protein pancakes would make an excellent post-workout snack with their combination of protein AND carbs.



1 Serving (made 1.5 waffles for me!)


Nutrition Facts



Protein: 33g


Fat: 3g


Carbohydrates: 31g


  • 1/2 cup (40g) oats
  • 1/2 cup (125g) egg whites (or 1 large egg) 
  • 1/2 cup (125g) plain Greek yogurt
  • 1 teaspoon baking powder
  • Optional: cinnamon, vanilla extract, sweetener


  1. Blend the oats into oat flour by processing them in a Magic Bullet or small blender
  2. Add the egg whites, Greek yogurt, and baking powder to the blender to combine. 
  3. Spray a waffle iron or non-stick pan with non-stick cooking spray. Make sure you let the waffle iron or pan get nice and hot before adding the batter! 
  4. I like preparing a large batch of the pancakes/waffles ahead of time. Simply freeze the pancakes and toast them when you are ready to eat!
  5. Top the pancakes/waffles with your favorite toppings including berries, nuts and seeds, nut butter, or maple syrup. 


Search "Vitality Nutrition Greek Yogurt Pancakes" to add the recipe for MyFitnessPal. This includes the macros for the entire recipe (made into multiple pancakes or a very large waffle). Nutrition Facts do not include toppings. 

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