Pump Up the Protein Pancakes

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Want to know a really simple trick to make your pancakes more filling?


Add protein!


I promise that you can BARELY taste the addition of brown rice protein to fluffy whole wheat pancakes (I put two tablespoons of protein powder into 1/2 cup of pancake mix).  Plus, it adds 10 grams of vegetarian protein to my breakfast! 


“The” question that vegetarians always get is “How do you get your protein?”  My answer is always that once I went back through three days’ worth of my blog posts and adding up the protein – I got about 60 – 70 grams a day (within the recommended range per the government) without even really trying.  Sneaky stuff like tofu, beans, protein powder, nuts, and whole grains really do add up.


Three cheers for protein pancakes!


But BOO to a sad pile of syrup – we were on the last bits.


And a bowl of cherries.


James wanted me to tell everyone hello for him, but he seriously would not look directly at the camera.  NO matter who hard I tried to make weird squeaky noises.


IMG_7022 IMG_7023

Hello, James.  🙂


Have a great day!


How do you sneak in protein?  It definitely does make me feel fuller!



  • Holly @ couchpotatoathlete December 15, 2010, 9:50 am

    I get most of my protein from eggs, nuts, nut butters, protein powder, turkey or chicken breasts or beans.

    What a pitiful amount of syrup 🙁

    • Caitlin December 15, 2010, 9:51 am

      It was really sad 🙁

  • Orla December 15, 2010, 9:51 am

    I have to consciously think about protein – but maybe that is beacuse I am still a newbie to having to think about it as I no longer eat meat!
    I have the same problem with my dog – when I want to take a cute picture, he will not under any circumstances, look into the lens!

    • Sara @ OurDogBuffy December 15, 2010, 10:08 am

      Me too! I am trying to add up the amount I usually get (of protein) to figure out if I am getting enough. Sadly, I don’t think I am. Must add protein powder to my list.

  • Beth @ Beth's Journey to Thin December 15, 2010, 9:52 am

    Dogs are so funny. My sister has a pitbull, Sadie, and whenever you give her a bath she just looks at the bathroom wall and won’t make any eye contact with you until its over. So funny.

    • mel December 15, 2010, 2:32 pm

      haha my lab does the same thing…like shes trying to block it out and think of happy times. haha

  • Caitlin December 15, 2010, 10:00 am

    I think I have seen about five James look-a-likes in the past month here. He is such a gorgeous dog!

    • Caitlin December 15, 2010, 10:02 am

      I want a James look a like! I wish I had seen him as a puppy, I bet he was so cute 🙁

      • Vicky @ eat live spin December 15, 2010, 11:55 am

        I didn’t have my dog as a puppy, I wish I could have seen her when she was little I bet she was soooo cute and wiggly (now she’s just big and wiggly).

        As for protein… nuts, tofu, greek yogurt… sometimes eggs but rarely. I probably don’t get enough, I should do some research on foods with good amounts of protein.

        • Vicky @ eat live spin December 15, 2010, 11:56 am

          oh and quinoa…

        • eatmovelove December 15, 2010, 2:25 pm

          Yes – Greek Yogurt! That is a protein powerhouse 🙂 I eat meat (don’t hate me!) but I like tempeh as well. Also fish (if some of you vegetarians are that ‘type’ of a vegetarian 😉 not sure of the correct term).

          Caitlin – you eat eggs right? Fish? Your not vegan though.

          I wanted to ask you before if your Husband was always vegan or became one. How do you think your ‘life’/things would be different now if he wasn’t one?!!

        • Caitlin December 15, 2010, 3:16 pm

          Yes I eat eggs and dairy. I’m not a vegan.

          Husband became 95% about six months after we both went vegetarian (about two years ago). I’m really not sure how our life would be different if he didn’t go vegetarian – I don’t think I would like it very much if he wasn’t one (it’s his choice of course but that would mean I had to cook meat).

  • Ashley December 15, 2010, 10:02 am

    One of my favorite types of protein is hemp protein. I love the slightly nutty flavor & I put it in everything from smoothies to baked goods!

  • Becky December 15, 2010, 10:06 am

    I agree that vegetarians get a lot of protein without even thinking about it! People always ask me the exact same question, and I tell them I don’t even worry about it because I know if I’m eating a balanced, healthy diet, I’m getting enough protein (I tracked for about a week when I went veggie and was always getting plenty). Also, the RDA for protein is pretty high and probably more than more adults need (with the exception of pregnant or nursing women). I eat lots of greek yogurt, nuts, whole grains, beans, and lentils. Oatmeal also has a surprising amount!

  • Nikki M December 15, 2010, 10:07 am

    I eat a lot of beans, nuts, nut butters. I also enjoy Tempeh and am learning to like tofu. I have to slice it thin and bake it in the oven until crispy..oh and cover it in BBQ sauce 🙂 That’ll do the trick!

    • Summer December 15, 2010, 10:19 am

      I totally agree! I was going to say I try to get protein from nuts and nut butter. And tempeh with BBQ is the best—trying adding some pineapple (if you’re into sweet/savory)!

  • Sarah B December 15, 2010, 10:19 am

    Have you ever tried Arbonne’s protein powder? I find them really filling and they taste so much better than most others I’ve tried plus they’re Vegan certified! 🙂 I like to add the powder mix to soft foods like pancakes too and you can’t even taste it! I also love to make protein balls out of the chocolate kind — they taste like no bake cookies! YUM!

    • Caitlin December 15, 2010, 3:17 pm

      I have not tried Arbonnes PP. I need to look into this.

      • Sarah B December 15, 2010, 3:24 pm

        Have you tried any of Arbonne’s products before? I’d be happy to send you some samples and recipes for the protein shakes! I live in the Midwest where the closest “Whole Foods” type of store is a good hour drive away so I have to get creative! 🙂

        • Caitlin December 15, 2010, 3:25 pm

          Thanks Sarah! I cannot accept free products on the blog anymore, so it’s alright! 🙂 I appreciate it!

        • Sarah B December 15, 2010, 3:36 pm

          Oh that’s too bad 🙁 Silly rules!

  • Ali December 15, 2010, 10:20 am

    Haha, sometimes dogs are too funny. I miss mine when I’m at school, she really is so happy and full of life. Have a good day! 🙂

  • Amalfi Girl (EatRunHaveFun.blogspot) December 15, 2010, 10:24 am

    Great idea. Chocolate chip pancakes are my ultimate, all time, favorite food. Finding ways to healthy them up is, therefore, a favorite passtime. (Think dark chocolate chips and almond flour. And, now, brown rice protein powder!)

  • Sarah @ See Sarah Graduate December 15, 2010, 10:26 am

    I’ve been toying with the idea of going vegetarian for sometime now and that’s always what worries me the most–getting enough protein. I have a jam packed schedule at school and there are some days where I end up working out twice a day. And in addition, I’m not much of a cook (nor do I have time usually!). But most of the food you post on here seems completely doable for me and easy. Perhaps I will give it a shot for 2011. 🙂

  • Sarena (The Non Dairy Queen) December 15, 2010, 10:32 am

    I am a bean lover! I have also started playing a little with protein powders, but I don’t want to rely on them since they are so expensive. I eat a good amount of eggs and I have recently started using nutritional yeast…baby steps on that though. The pancakes look delicious! I will have to give that a try!

  • Gloria December 15, 2010, 10:32 am

    I need protein with pretty much every meal to feel full. I’m on vacation for a week and forgot my protein powder. I’m skiing and doing yoga everyday and my muscles are sooo sore. I’m not a tofu fan but I’ve resorted to eating it. I found a can of Amy’s split pea soup for lunch today though! 14g of protein!

  • Samantha Angela @ Bikini Birthday December 15, 2010, 10:33 am

    I can never get Bagigis to look at the camera. I’m amazed how some people get such great pictures of their dog without resorting to bribes and trickery.

    As for the protein, I’m not sure about brown rice, but don’t add whey protein to pancakes. It tastes gross.

  • Stacy @ Every Little Thing December 15, 2010, 10:34 am

    Roxie won’t look at the camera either! Silly dogs. She’ll actually leave the room if she even hears it!

    I get protein from all the dairy I eat, which I should really cut back on. Lately I’ve been throwing beans into everything though, and that helps too!

  • Liz @ Blog is the New Black December 15, 2010, 10:34 am

    I’m not a veg but I love protein powder! 🙂

  • Michele @ Healthy Cultivations December 15, 2010, 10:34 am

    I use brown rice protein powder in my smoothies and have considered adding it to pancakes or oatmeal. It’s good to hear you say it doesn’t negatively impact the flavor.

    Have a great day!

  • Anna @ Newlywed, Newly Veg December 15, 2010, 10:35 am

    I hate that question! It’s so easy to get protein as a vegetarian– and I think people think they need MUCH more protein than they actually do. I blame Atkins 🙂

  • Michelle December 15, 2010, 10:35 am

    Ahahaha. My dog does that too! Stinkers. 🙂

  • Jennifer @ Frost Bites December 15, 2010, 10:36 am

    James is so cute…my doggie is the same way….”camera shy”…

  • crystal December 15, 2010, 10:39 am

    your dog is so freaking cute!!

  • Angela @ Eat Spin Run Repeat December 15, 2010, 10:40 am

    Yummmm! these look delicious! I can’t remember the last time I didn’t use protein powder in my pancakes – gives them so much more staying power!

  • Ella December 15, 2010, 10:40 am

    I get that question every time I tell someone I don’t eat meat! I have an app on my iphone to track what I’m eating (its supposed to be for weight loss but I do it to see how much protein/carbs/sugar etc I’m eating) I usually get around 70 grams without trying, I don’t even eat tofu! Its much easier than people think.

  • Tracey @ I'm Not Superhuman December 15, 2010, 10:41 am

    I try to get a lot of protein from eggs and beans. Though pancakes do sound like a much tastier way to eat it…

  • Jen December 15, 2010, 10:45 am

    I’ve taken to eating more beans for alternate sources of protein. I’m not a vegetarian, but a one-pound bag of beans is a whole lot cheaper than a pound of chicken! And it lasts longer, plus you get tons of fiber.

    I usually don’t think about adding protein to my breakfast, though. My standard breakfast for me is oatmeal, fruit, and nuts or yogurt (not a fan of breakfast meat).

  • Jeni @ stepping out December 15, 2010, 10:46 am

    Where do you get the brown rice protein powder? My sister is lactose intolerant and has been looking for non-dairy (whey) powders besides soy because she doesn’t want to get too much.

    Getting enough protein is something I’m working on. I recently became a vegetarian and am still figuring out how to make sure I get enough protein. I love the idea of putting protein powder in pancakes. Too bad the only kind I have is chocolate right now. 😀

    • Caitlin December 15, 2010, 3:19 pm

      They have it at Whole Foods!

  • faith @ gracefulfitness December 15, 2010, 10:49 am

    As a pescatarian I rely on near daily doses of yogurt and eggs for that complete protein satisfaction. I personally like animal protein (eggs, dairy, occasionally fish) as well as vegetable but I agree with Ella. Protein isn’t a problem for vegetarians/vegans if you focus on a balanced diet rich with whole grains (yay quinoa), beans, and nuts.

  • kelly December 15, 2010, 10:51 am

    nut butters, beans and greek yogurt!

  • Jasmine @ Eat Move Write December 15, 2010, 10:53 am

    (I’m a pescatarian.) I eat a lot of eggs, yogurt, and beans.

    You really need to try the Amber flavored agave by Nature’s Agave. No, I don’t work for the company. I just love their agave THAT much. I tried it at an event here in San Diego and I’m basically hooked. You can use on pancakes AND in your coffee. Win!

  • Amy B @ Second City Randomness December 15, 2010, 11:02 am

    Since I’m not a huge smoothie person, I’ve been using that Vega Chocolate Protein mix from HLS to sneak protein into my pancakes and oatmeal.

    Plus I like chocolate-flavored things. Double win.

  • Tracey December 15, 2010, 11:09 am

    Portein pancakes are really good. I like to experiment with the different flavors of powder because it makes the pancakes a bit more interesting.

    I also like to add protein powder to my oatmeal and in my coffee. Again, the flavored powders are really good in coffee!

  • Leah December 15, 2010, 11:13 am

    It’s really hard to get my dog to look straight in the camera too! I usually have to say “Treat?!”

  • Sarah for Real December 15, 2010, 11:13 am

    I don’t think I really need that much protein, compared to an average person. I know when I’m low because I get sluggish, but overall I get my correct amount with eggs, whole milk, sushi and local, grass fed/free range meats.

    My dog hates any sort of electronic device pointing at her. She is so difficult to take pictures of!

  • ashleigh December 15, 2010, 11:14 am

    LOL james is a diva! On a day where I know I am lover in protein I’ll usually add a cup of Greek yogurt, some nutritional yeast or an egg to whatever I am eating.

  • Wei-Wei December 15, 2010, 11:15 am

    I actually don’t get enough protein… 🙁 that’s why I crave/binge on carbs at night D:

  • Gavi @ GaviGetsGoing! December 15, 2010, 11:25 am

    I eat a LOT of protein (my doctor recently told me it’s enough for a 250-pound woman!) through fat free Greek yogurt and milk, tofu, beans, lean meats (chicken, turkey, etc.), and my morning cereal (Smaps–a high-protein, gluten-free, sugar-free alternative). I love protein!

  • Claire December 15, 2010, 11:27 am

    Hey saw this and thought of you! It’s vegetarian and these products are sold from a socially resonsible company and earth friendly. A WIN for everyone 🙂 http://www.greenheartshop.org/catalog/product/view/id/2325/s/one-world-vegetarian-cooking/

  • Marina December 15, 2010, 11:32 am

    I have a hard time upping my protein intake :/ Maybe I should finally get some protein powder.

  • Jess@atasteofconfidence December 15, 2010, 11:36 am

    Nut butters, protein bars, and eggs!

  • Mary @ Bites and Bliss December 15, 2010, 11:38 am

    Adding protein to pancaks is a really good idea- they hardly ever fill me up on their own!

  • Gabriela @ Une Vie Saine December 15, 2010, 11:44 am

    I always double-check the protein in my bread sources. If you’re getting 100% whole or sprouted grains, there’s a TON of protein!! I’ve gotten many comments addressing the “lack of protein” in my diet, but when I had bloodwork done the results came back fine. Whole grains really are miracle foods- I’m currently eating a sprouted bagel that clocks in at 9g!

  • Caitlyn (A Spoonful of Life) December 15, 2010, 11:49 am

    I have a soft spot for pancakes! They are fluffy, delicious, and can be paired with ANYTHING!

  • Carolyn @ EatWell. LiveWell. BeWell. December 15, 2010, 11:55 am

    I don’t sneak in protein. I am a vegan, and I just eat lots of fruits and veggies.

    There is a great chart here with vegetable protein percentages: http://eatlivebewell.wordpress.com/2010/09/18/wait-you-dont-eat-meat-where-do-you-get-your-protein-then/

  • Stephanie December 15, 2010, 11:55 am

    I still have to monitor my protein intake but I think that’s because I’m new to it. I try to have a source of protein at every meal instead of relying heavily on one meal. Greek yogurt for breakfast, peanut butter or beans for lunch, and then tofu, beans, and whole grains for dinner!

    We have been looking for a protein powder that doesn’t contain GMO soy, actually. I’ll have to check out brown rice protein powder. Thanks! 🙂

  • Charlie December 15, 2010, 12:10 pm

    Greek yogurt, grains, beans, nuts… there are so many great sources of protein :)! Chia seeds are a great sneak in!

  • Halley(Blunder Construction) December 15, 2010, 12:21 pm

    I add flax seed to my pancakes, never thought to add protein powder. I prefer agave nectar to syrup, though, I decided when I was a kid that I didn’t like maple syrup. Who knows why?!

  • Hillary [Nutrition Nut on the Run] December 15, 2010, 12:23 pm

    I eat a LOT of nuts & beans… maybe too much? 🙂

  • Kelly December 15, 2010, 12:48 pm

    That is a sad little pile of syrup. I haven’t had pancakes in forever, simply because they never keep me full for long. I need to experiment with some protein.

  • Amber K December 15, 2010, 12:51 pm

    I eat a Chobani every single day, that’s 16 grams of protein right there! Combined with beans, nuts/nut butters, and (gluten-free) whole grains and I get between 70-90 grams a day!

  • chelsey @ clean eating chelsey December 15, 2010, 1:04 pm

    I get about 11 grams of protein in my mid morning protein shake from the Vega Shake n Go smoothies – it’s not the best with water, but it’ll do!

  • Cindy December 15, 2010, 1:05 pm

    I’m so bad at getting protein in. Unless it is in something, some days I think all I have eaten is carbs. I have been looking for whey protein powder since moving to Glasgow and have been unable to find any (must be soy/nut free). I miss having Trader Joes and Whole Foods! Any UK readers have any suggestions? (I would rather buy and try before ordering.)

    • Orla December 15, 2010, 7:34 pm

      I know this probably sounds mad but I live in Ireland and I find that the best place to get protein powders is the likes of the body building stores- they can be intimidating sometimes with the big muscly men but I still think that proteinpowders etc are a fairly new concept over here unless you are a professional athlete. Just an idea- hope it helps!

  • Kacy December 15, 2010, 1:09 pm

    Greek yogurt is definitely my top source of protein but I also eat lots of eggs, beans, whole grains and occasionally meat.

  • Kacy December 15, 2010, 1:09 pm

    Oh and cheese! I’m a cheese-o-holic!

  • Danielle December 15, 2010, 1:35 pm

    you’re right about that being “THE” question. i get it all the time.

  • Melissa December 15, 2010, 1:43 pm

    greek yogurt adds protein at my vegetarian meals, but i do eat meat based protiens also.

  • Alexa @ The Girl In Chucks December 15, 2010, 2:00 pm

    I eat meat, so that helps. But I also sneak in Pea Protein powder into pancakes, smoothies, etc. Also nuts, cheese and greek yogurt. Egg whites are also helpful.

  • Jacqueline December 15, 2010, 2:01 pm

    Mash up tofu in your pancakes! Gives great consistency/density and don’t notice difference in taste!!

  • Johanna B December 15, 2010, 2:28 pm

    Thanks for the idea. I never thought of putting protein powder in pancakes. I use whey protein powder in smoothies. It helps those morning green monsters last longer.

  • Averie (LoveVeggiesandYoga) December 15, 2010, 2:28 pm

    Sneak in protein…hmmm….nothing sneaky about it…nut butter, nuts, tofu, and lots of cookies that have peanut butter in them…haha 🙂

  • Kiran December 15, 2010, 2:34 pm

    Lentils! You can have it in different ways – soups, salad toppings, even sprouts 🙂

  • Katy (The Singing Runner) December 15, 2010, 2:43 pm

    I get a lot of my protein from egg whites, boca burgers, tofu, beans, and nuts. 🙂

  • Paige (Running Around Normal) December 15, 2010, 2:55 pm

    My favorite is making protein waffles. Yummm!!!

  • Kjirsten- Balanced Healthy Life December 15, 2010, 4:35 pm

    Those are such cute pictures of your dog! I love the light brown markings!

  • Clare @ Fitting It All In December 15, 2010, 5:02 pm

    Greek yogurt is key for me! If I don’t have any beans or tofu, I make sure to grab a yogurt as a snack.

  • Chelsea @ One Healthy Munchkin December 15, 2010, 8:57 pm

    When I did a diet analysis project for my nutrition class, I found out I get 165% of my daily recommended protein! And I’m not really even a big meat eater. Most of it came from things like Greek yogurt, Kashi cereal, nut butters, and beans.

  • Laurie December 16, 2010, 9:48 am

    What a great idea to get your protein in! I’ll need to try that! Adorable cute pictures of James!

  • Lacey @ Lake Life December 18, 2010, 6:23 pm

    That IS a sad amount of syrup but your cherries more than make up for it. I don’t even think my grocery store (in NY) carries Cherries this time of year 🙁

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