4 egg whites (or egg substitute equivalent)
¼ cup fat-free cottage cheese
½ cup fat-free plain yogurt
½ cup rolled whole grain dry oatmeal
(1 scoop vanilla Optimum Nutrition Casein Protein Powder which will up the grams of protein in nutritional value)
Put all ingredients in a blender and mix. Cook on hot griddle or skillet until cooked through and golden brown on each side.
287 calories; 30 grams protein; 35 grams carbs- without the scoop of protein
Can be halved if adding turkey sausage or turkey bacon.
I add 2 tablespoons of whole ground flax seed meal to add nutty flavor and fiber but those extra calories will have to be added to the nutritional value above.
I enjoy topping them with cinnamon, sliced strawberries and Sugar-Free Maple Grove Pancake Syrup.