Z’s Cinnamon Protein Pancakes

Sugar-Free, THM-E, Protein packed

Happy Saturday! You made it to the weekend! Maybe you are lounging in your p.j.’s (like me), drinking your morning cup of coffee and wondering what you want to cook for breakfast? Look no farther!

Saturday Morning Breakfast

stack of pancakes

In lieu of this being a Saturday morning, I wanted to share a “Saturday morning worthy” breakfast. I created these beauties a couple of weekends ago, and they were a smash hit!

I mean, hey, Who doesn’t want a huge stack of pancakes on a Saturday morning?

My boys are always asking, “mommy, can you please make pancakes?” The thing is, with them growing by the minute, they seem to be growing an extra stomach at the same time! I swear, these kids are gonna put me out of business!


I have said before that we don’t use a lot of sugar around the house, and that is true, but on some Saturdays with yummy pancakes, sometimes you just have to have some good old fashion syrup. I like to buy the ones that do not have high fructose in them, but hey…let’s face it…Sugar is sugar.

In these instances though, I like to see the kids enjoying some syrup on their pancakes. If my husband and I choose to splurge every once in a while, we will buy the sugar-free syrup and enjoy it on our pancakes.

Luckily, I had some Granny Smith apples lying around, and I was able to create a cinnamon apple topping for these yummy things! My hubby and I would rather have a more naturally sweet topping than the syrup.

(Look for official recipe coming soon! Meanwhile, I will add them to my

recipe card below.)


This is how my husband likes to eat his Cinnamon Apples over his pancakes…

He is very strategic on how he does it too. He lined up his 3 pancakes, and then doused them with the apples. It’s really cute actually. I love to watch him enjoy his yummy meals .


Baby girl showing her food to mommy…

So Easy!

The great thing about these pancakes is that you can make them in right your  Vitamix: Total Nutrition Center Blender or any blender (I’m a little partial to my Vitamix though) and, Viola! Just pour on to your griddle or pan! Easy peasy! I am all for easy on a Saturday morning.

blender pancakes

I put in the oats and ground them into oat flour first, and then added all of my other ingredients. I think that is why I love my Ascent Series Blenders for so many types of recipes. It allows you to do so much all at once!


Protein Power

These guys are so loaded with protein, that they are sure to not only fill-up the hungriest of bellies, but

they pack a protein punch! My kids have energy for hours after they eat these!

They not only have protein powder in them, but they also have collagen! Win, win!

I really like to add protein in to recipes, in varying forms and degrees. I love to not only make yummy and healthy meals, but I like them to serve a purpose too. These are definitely the kind of breakfast you serve when you have a busy day ahead of you, or need an extra “boost” of energy!

These pancakes are yum!

Hope you enjoy!


Yields 15-20 medium pancakes

Z’s Cinnamon Protein Pancakes

5 minPrep Time

15 minCook Time

20 minTotal Time

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  • Z's Cinnamon Protein Pancakes
  • 5 cups oats
  • 1/2 cup sprouted whole wheat flour (or whole wheat)
  • 4 tbs gentle sweet
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1 tsp vanilla
  • 2 tbs cinnamon
  • 16 oz. egg whites
  • 3 cups unsweetened vanilla almond milk
  • 2 scoops collagen
  • 1 scoop vanilla (or plain) protein powder
  • -------Z's Cinnamon Apples:------
  • 4 Granny Smith apples
  • 1 fuji apple
  • 4 tbs cinnamon
  • 1 tsp vanilla
  • 3 tbs gentle sweet (or sweetener of choice)
  • 1 cup unsweetened vanilla almond milk
  • dash of salt


  1. In a high powered blender, blend the oats until a fluffy flour is produced
  2. add in remaining ingredients
  3. blend until smooth
  4. Pour onto griddle
  5. flip after bubbles appear
  6. Serve warm with Z's Cinnamon Apples, Z's Verry Berry Sauce or syrup
  7. -----Added Recipe of Z's Cinnamon Apples ------
  8. Dice apples and place in medium sauce pan
  9. add in almond milk
  10. saute
  11. add in remaining ingredients
  12. continue to salute until softened and the milk has turned into a creamy consistency
  13. Serve hot over pancakes or eat plain


Very filling and packed with protein!

Breakfast · Recipes

Z’s French Toast

Sugar-free, THM-E

My favorite breakfast

This breakfast is the easiest pesiest breakfast ever! Also, a great way to switch it up a little bit and have an E breakfast that is NOT oatmeal!

I have to say, French Toast is hands down my favorite breakfast.

I make a homemade berry sauce (Z’s Very Berry Sauce on my Recipe page) that compliments this dish amazingly! The berry sauce is also sugar-free and falls under the THM-FP status.

When you use my berry sauce, there is no need for syrups (see yesterdays post on The Skinny on Sugar in the Healthy mom page).

French toast

Yummy Sourdough Bread

I use the San Luis Sourdough bread because it has the best texture and ingredients in a store-bought bread. Of course, if you make your own homemade bread from a sourdough starter, then that is going to be AH-mazing! But, for “drive through sues”, this bread does great. You want to make sure that your bread is made from a starter, doesn’t have fat and doesn’t have sugar.

sourdough bread
Some of the Ingredients I use

I also love to buy the unsweetened vanilla almond milk from Costco. It is not full of the fillers and sugar that other almond milks have. I also love the fact that there is a touch of the vanilla flavor in the French toast when you use this.

Of course, to stay in the THM-E territory, you have to stay with egg whites, but when I make this for my kids, I will sometimes whisk in a couple eggs with the yolks, for a yummy crossover. Crossovers are great for growing kids! Also, I think that whole eggs make it taste even better. But, alas, I need to stay in E (THM-Energyzing) territory. 🙂

My family absolutely devoured this breakfast!

French toast

French toast boy

When it is silent during any given meal, then I know I did something right! 😉

Now that you’re hungry….go make it! Enjoy!


Serves 3

Z’s French Toast

2 minPrep Time

5 minCook Time

7 minTotal Time

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  • 1/2 carton of egg whites
  • 1/8 cup unsweetened vanilla almond milk
  • salt and pepper to taste
  • 8 slices of sourdough bread


  1. heat skillet on medium heat
  2. Whisk all wet ingredients in a bowl until well mixed.
  3. dip bread in egg mixture
  4. cook on heated skillet until browned un both sides
  5. serve with Z's Very Berry Sauce
  6. or desired syrup.
  7. Other topping options are berries and 0% greek yogurt, cottage cheese (2%) or a dollop of whipped cream!
  8. Enjoy!


Breakfast · Recipe Index

Chocolate Covered Strawberry Protein Oatmeal

THM-E, Low fat, Sugar-free, kid-friendly

My, that’s a mouthful! Literally!

This recipe was one of those, “plain oatmeal sounds boring right now”, recipes. I make oatmeal a lot for my kids, because it’s cheap and because it’s nutritious. My boys, especially, love when I make regular oatmeal and add sprinkles. It makes them feel like they are eating those sugary cereals that I don’t allow very often. The jokes on them though, because oatmeal (even with a little bit of sprinkles) is sooooo good for them!

This oatmeal adaption is loaded with good stuff, but the best part is the collagen! Let’s talk about collagen!

Collagen: My secret ingredient

I didn’t discover collagen until I started following the THM (trim healthy mama) lifestyle. I began to research the benefits of this stuff, and realized that it was just too good to not eat. So, after I told my husband about the benefits, he started adding it to his coffee everyday. I didn’t realize until later, that his hair started looking fuller, and his skin was looking really good (don’t get me wrong….he looks GOOD;). As I saw his improvements, I started taking it too. I added it into my baking recipes, and into my coffee occasionally. Mostly, I add it to my daily protein shakes. I can’t taste it, so why wouldn’t I add that amazing stuff???

I pretty much put it in everything! It’s my secret ingredient. The nutritional benefits of collagen are just too much to ignore…


(courtesy of


This oatmeal is great for people like me, who love sweet breakfasts.

Yes, I am am one of those that would rather have sweets for breakfast, rather than “greasy” breakfasts. (I.e. eggs and bacon.) There’s nothing wrong with that if it’s THIS healthy….


If you don’t prefer strawberries with chocolate, then you can easily omit the strawberries  and have a chocolate oatmeal.

One of the things that I do highly suggest is soaking your oats before you cook them.

“Soaking the Grains”

Why do I soak the grains?

The key has to do with what happens overnight as they soak. Their starches break down which improves digestibility and their natural phytic acid (which all plants contain) is greatly reduced that makes them more easily absorbed by your body.


What I usually do, is the night before I am going to make my oatmeal, I just add the oats to a pan, and add water. Then, I put a lid on the pan and let them soak for the whole night! It takes all of 2 minutes to do! (Note: some people like to add salt or an acid of some sort to fully break down the phytates. I only use water and occasionally salt) That way, when I wake up…our breakfast only takes a few minutes to heat up! Win, Win!

It’s really not complicated to soak grains, if you plan ahead a little bit. The benefits to soaking grains is worth it, anyways. It has greatly reduced my bloating. Bloating used to happen to me when I would eat plain oatmeal, cooked traditionally. But, not anymore. you’re welcome husband. 😉


My accidental recipe

Long story short, I accidentally made this recipe up. I guess that’s how I usually concoct recipes, but this one was truly an accident. It was so yummy though, that I had to share. Let me know how it turns out for you! I love to hear feed back!


Serves 5 people

Chocolate Covered Strawberry Protein Oatmeal

2 minPrep Time

5 minCook Time

7 minTotal Time

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  • 3 cups old fashioned oats
  • 5 cups water
  • dash of salt
  • 3 tbs unsweetened cocoa powder
  • 5 tbs gentle sweet (or sweetener of choice)
  • 2 tsp vanilla
  • 1-2 scoops of grass-fed collagen
  • 1 cup unsweetened vanilla almond milk
  • Strawberries


  1. Soak oats overnight for best results.
  2. In the morning, turn on heat to medium high, and add the rest of the ingredients, except for the almond milk.
  3. Mix well.
  4. Cook for about 5 minutes.
  5. When ingredients are heated, turn heat off and add almond milk. Serve hot with strawberries and powdered gentle sweet (optional).


Super easy to make, and very filling. THM-E, Low fat and sugar free.


Enjoy! -Z