Protein Pancakes / Waffles / Crepes

Made with Ultimate Muscle Protein

Waffles / Crepes

Basic 101 UMP Protein Pancake

By: Megyn

½ cup egg whites
1 whole egg
1 scoop vanilla UMP
Additional vanilla to taste
Cinnamon to taste

I add a little water sometimes too.Cook over low to medium heat with non-stick spray. Top with sugar free syrup.

Basic 101 UMP Protein pancake #2

By: Large Mammal

1 large egg + 3 egg whites
3 scoops UMP
½ cup oats

Mix ingredients. Cook in a pan at low heat until little bubbles appear and pancakes start to brown.
Flip and wait a minute or so, and bam!
Perfect pancakes!
I add Splenda and maple extract for syrup.

Cottage Cheese Protein Pancakes

By: Mussy & Tammy Patnode

4 egg whites
½ cup fat free cottage cheese
2 scoops UMP or MP (or 1 of each)
½ cup oats

Mix all ingredients in a blender until really smooth, like cake batter. Cook in a skillet.

UMP Chocolate Almond Butter Banana Pancake

By: Howie

1 egg
½ banana
1 scoop UMP chocolate
½ cup oatmeal
1 tbsp. almond butter
(optional) 3-4 chopped macadamia nuts

Mix ingredients and make a pancake batter and cook in a skillet.

Almond Butter pancakes

By: Jbeanie

4 egg whites
1 scoop UMP vanilla
1 pkt Splenda
1 tbsp. almond butter (I like raw, unsalted, crunchy)
Cinnamon to taste

Mix up all ingredients and pour into pan.
So good you don't even need anything on them.
I make mine the night before and eat them cold in the morning on the way to work.

Pudding Protein Pancakes

By: Shorty

6 egg whites
½ cup of oats
1 scoop UMP or MP
½ package of sugar free Jell-O mix (I used strawberry banana)

Mix all ingredients together in a blender and let sit for an hour in the fridge.
The mixture turns out to be like pancake batter.
Cook in a skillet just like pancakes.

Whole Wheat protein pancakes

By: Sly One

1 whole egg
1 tbsp. olive oil
1 tsp. vanilla extract
2 scoops UMP
1 tbsp. whole wheat pancake mix

Mix all ingredients; add water to make a batter consistency. Cook in a skillet like pancakes. Top with a tbsp. of sugar free strawberry jam and whipped cream if you would like. These are great in afternoon as well. I store in the fridge for my 4th meal of the day, spread Cool Whip on them and roll them up like burrito. This recipe makes about 3 medium size pancakes.

Nutrition: 340 cals; 17 carbs; 41 protein; 14 fat

Buckwheat protein pancakes

By: Dawn Gould

½ cup buckwheat hot cereal
½ cup egg whites
Vanilla, cinnamon and Splenda to taste
2 tbsp. ground flax meal
1 scoop UMP vanilla

Soak buckwheat in egg whites (I usually do this overnight). Add vanilla and cinnamon to taste. Stir in flax meal. Add UMP and then water until at desired consistency. Cook on griddle or in a skillet as you would your pancakes.

Protein Pancakes/Muffins/Bread

By: Gandydancer and Jill

12 egg whites
3 scoops of UMP or Muscle Provider
1 c fat free cottage cheese
1c water
2.5c oatmeal

In a blender, place 12 egg whites, three scoops of UMP or Muscle Provider, and Splenda to taste. Blend until smooth. Then add one cup of fat free cottage cheese and continue blending.
Add about 1 cup water and blend again.
Pour into a bowl containing 2 ½ cups of oatmeal and stir well.
For muffins, bake at 325 degrees for 28-30 minutes.
For best results, use a flexible rubber muffin pans sprayed with Pam.
This recipe makes great pancakes as well. You can add raisins, nuts, etc. to the mix if you wish.
I didn’t have a rubber muffin pan so I used a small rubber cake pan and sliced into 6 huge squares. This makes a great portable food for bodybuilders.

Here is the breakdown per bar: (makes 6)
185 calories
16g carbs
22.2g protein
3.4g fat
Pancakes Breakfat Ideas

Muscle Provider protein pancakes

By: DCandy

4 egg whites, 2 whole eggs
1 scoop Muscle Provider vanilla
½ cup oatmeal
1 tsp. baking powder
3-4 packets Splenda
3-4 strawberries (optional)

Makes great pancakes, waffles, or even muffin batter.

Vanilla Cinnamon Protein Pancakes

1 cup low-fat cottage cheese
2.5 cups instant whole grain oats
1 small carton of egg whites
1.5 scoops of Beverly vanilla ump
dash of cinnamon
dash of vanilla
1 Tbsp. sugar free fruit preserves or 1 Tbsp. sugar free maple syrup or ½ cup fresh fruit

Combine all ingredients and mix well. Heat a skillet and lightly spray with Pam. Pour 1 cup of batter into skillet. When cake bubbles, flip until golden. Top with sugar free fruit preserves, sugar free maple syrup or fresh fruit.

Nutrition: Per Serving (2 pancakes w/1 tbsp. of sugar free syrup):
Calories: 270 Fat: 5g Carbohydrates: 31.4g Fiber: 4.5g Protein: 26.2g Sugars: 3g

JAZZberry UMP pancakes

2 scoops + 1T Beverly International Vanilla UMP
4 Egg whites
½ cup Raspberries, divided
¼ tsp. baking powder
2 tsp. Crystal Light PURE Mixed Berry Flavored drink mix. (Divided)
3T water (divided)


  1. Preheat griddle on medium heat.
  2. Combine UMP, egg whites, ¼ cup raspberries, baking powder, 1 tsp. flavored drink mix and 2T of water in a blender. Combine well to make your protein batter.
  3. Place heart-shaped pancake mold on to griddle and pour ¼ cup of mixture on to hot griddle.
  4. While those are cooking, muddle your raspberries with 1T of Vanilla UMP and a tsp. of the flavored drink mix in a small bowl.
  5. Flip those pretty cakes over and remove once brown on both sides.
  6. Serve with raspberry sauce on the side or pour on top like syrup.

***You may also use a cookie cutter AFTER you have made the pancakes if you don’t have the pancake mold.

Nutrition: Calories: 373 / Protein: 64 / Carbs: 19 / Fat: 6

Banana Berry Cream UMP pancakes

Ingredients: Serves 1 Pancake:
1 scoop Beverly Cookies & Créme UMP
4 egg whites
¼ cup oats
¼ tsp. baking powder
1T Truvia
¼ cup water
½ scoop Beverly Vanilla UMP
¼ banana
2 raspberries
4 blueberries
2 blackberries


  • Combine pancake ingredients in blender and mix until smooth.
  • Place on to hot griddle and brown on both sides.
  • Mix UMP and fruit in a bowl. No need to add water. The juice from the fruit will soak up the protein.
  • Layer the banana berry cream in between each pancake.

Nutrition: Calories: 401 / Protein: 57g / Carbs: 30g / Fat: 6g

Sinless Sinnamon Roll Pancakes

Serves 2 Pancake
½ cup Oats
4 Egg whites
1 scoop Beverly International Vanilla UMP
½ tsp. Baking powder
1/8 tsp. Salt
2tsp Truvia
Cinnamon Swirl ingredients:
2 T Cinnamon
2T Truvia
2T Walden farms syrup
Frosting ingredients:
1 scoop UMP
4 oz. Fat free cream cheese
2T Truvia
¼ cup Coconut milk


  1. Combine pancake ingredients in a blender and mix until smooth.
  2. Combine cinnamon swirl ingredients in a bowl and mix well.
    Place in a Ziploc bag and snip the corner with scissors.
  3. Combine the Frosting ingredients in a small bowl and mix until there are no more lumps.
  4. Pour pancakes on hot griddle (300 degrees) You don't want your cinnamon to burn.
  5. Squeeze cinnamon in a swirl on to pancake.
    Once pancakes bubble, flip over. Don’t leave them on the cinnamon side too long.
  6. Remove pancakes and top with frosting.

Nutrition: Calories: 370 Protein: 39 Carbs: 32 Fat: 5

Rocky’s Chicken & Waffles

Serves 2
Chicken Ingredients:
8 oz. boneless skinless Chicken breast
½ cup Almond meal
2 tsp. Garlic powder
1 tsp. Salt
1 tsp. Pepper
2 egg whites
Waffle Ingredients:
1 scoop Beverly’s Rocky Road UMP
1 scoop Beverly’s Provosyn
6 Egg whites
1 tsp. baking powder
Walden Farms Pancake Syrup


  1. Preheat oven to 400 degrees F.
  2. Line a baking sheet with heavy-duty aluminum foil. Place a cooling rack over pan and spray rack with nonstick cooking spray.
  3. In a shallow dish, almond meal, garlic powder, salt and pepper.
  4. In a separate shallow dish, whisk egg whites.
  5. Coat each chicken tender with egg whites and then dredge each in almond meal mixture.
  6. Place on prepared rack in pan. Bake for 25 to 30 minutes, or until chicken is golden brown.
  7. While chicken is baking, preheat the waffle iron.
  8. Blend the egg whites, baking powder and protein powder in a blender.
  9. Pour contents onto hot waffle iron.
  10. Remove Chicken and serve on top of waffles with Walden Farm’s Pancake Syrup.

Nutrition: Calories: 412 / Protein: 63g / Carbs: 7g / Fat: 15g

Protein waffle with banana almond butter syrup

Makes 2 servings
1 Scoop Beverly International Ultimate Muscle Protein (Vanilla) 4 egg whites
¼ cup rolled oats
¼ tsp. baking powder
1 banana
1 T almond butter
1 oz. water


  1. Preheat Waffle Iron
  2. Combine UMP, Egg whites, oats and baking powder in blender and mix until smooth.
  3. Place mixture onto waffle iron and cook until brown.
  4. While waffle is cooking, rinse blender and place banana, almond butter and 1oz water into blender. Combine until smooth.
    (Depending on how runny your almond butter is will determine how much water you need.)
  5. Remove waffle, top with syrup and serve.

Nutrition: Calories: 235 / Protein: 26g / Carbs: 24g / Fat: 6

Monster Muscle Waffle Sammie

Makes 1 serving
1 Scoop Beverly International Vanilla Ultimate Muscle Protein
1 piece of Ezekiel bread (you can substitute ¼ cup gluten free oats if you’d like)
3oz chicken breast, diced or shredded
4 egg whites
¼ tsp. baking powder
8 raspberries
1T Truvia


  1. Preheat Waffle Iron.
  2. Add egg whites, protein powder, baking powder and Ezekiel bread
    (or oats) in blender and combine until smooth.
  3. Spray waffle iron with nonstick cooking spray and place mixture in the middle of waffle iron and cook until brown.
  4. While the waffle is cooking, muddle the raspberries and Truvia together in a small bowl.
  5. Remove waffle and cut into quarters.
  6. Add Raspberry preserves and chicken.
  7. DEVOUR.

Nutrition: Calories: 410 / Protein: 65g / Carbs: 25g / Fat: 6g

Carrot Cake Protein Waffles

Serves 1 Waffle
¼ cup oats
¼ cup carrots, shredded
3 egg whites
½ scoop Beverly International Vanilla UMP
½ tsp. baking powder
¼ tsp. Cinnamon
¼ tsp. Nutmeg
1T Walden Farms Caramel Syrup (or any brand sugar free syrup)
Frosting ingredients:
1T Truvia
½ tsp. Vanilla
½ scoop Beverly International Vanilla UMP
1T Greek Yogurt
2T water
Topping: 1T Walnuts/Golden Raisins
  1. Preheat waffle Iron.
  2. Combine waffle ingredients in a blender or food processor.
  3. Spray waffle iron with coconut oil cooking spray and pour batter.
    (I used a Belgian Waffle maker and this recipe actually made 2 waffles.)
  4. Mix Frosting ingredients in a small bowl.
  5. Remove waffle and pour frosting on top.
  6. Garnish with walnuts and golden raisins.

Nutrition: Calories: 330 Protein: 42 Carbs: 32 Fat: 9

Get Buff Butter-Finger waffles

Serves 1
Pancake Ingredients:
1 scoop Beverly Vanilla Mass Maker Ultra
4 egg whites
½ tsp. baking powder
1T Truvia
1T Butterscotch Sugar Free Pudding Mix
Syrup Ingredients:
¼ cup Walden Farms Chocolate Syrup
1T Peanut Butter, Crunchy


  1. Preheat waffle iron
  2. Combine pancake ingredients in a bowl and combine well.
  3. Pour batter on to hot griddle.
  4. Mix syrup & chunky PB in a small bowl.

Nutrition: Calories: 418 Protein: 40 Carbs: 35 Fat: 14

Belgian Bodymuscle waffles

By: Rick & Julie Lohre

½ cup egg substitute
2 ½ scoops UMP (vanilla is best)
¾ scoop baking mix (we use generic brand pancake/biscuit mix)

Mix ingredients with water to a batter consistency. Place in waffle maker for 2-4 minutes.
The longer you cook them, the more they taste like Belgian waffles. If you like them fluffier leave them in less time.
If you don’t have a waffle maker, make pancakes.
They are awesome too! Top with no cal/Splenda sweetened syrup and spray butter.

Muscle Provider waffles

By: tmhunt5

1 cup egg whites
1 scoop Muscle Provider vanilla
½ cup oats
¼ tsp. nutmeg
1 tsp. baking soda
2 strawberries
3 walnuts

Put all ingredients in a blender on high for about a minute.
On my waffle maker I can make 2 at a time and it takes exactly 3 ½ minutes to make perfect fluffy waffles.
Top with a little Splenda. I usually make a double batch, stick extras in fridge and put in toaster next day for breakfast.
This recipe makes about 6 waffles.

Blue Berry Crepes


By: Ron L.

1-2 whole eggs
5 egg whites
1 tbsp. cream (optional)
3 scoops vanilla UMP
6-8 oz. water (vary water to consistency you want)

Blend all ingredients together in a blender.
Spray a non-stick skillet with cooking spray and heat to medium heat.
Pour the mixture into your skillet and cook as you would thin pancakes – one crepe at a time.
Serve as is or with no sugar added jelly or preserves or no sugar added syrup.

Makes 4-6 crepes. (Approximately 75 grams protein, 15 grams carbohydrate, 15 grams fat)

Note: You can refrigerate unused portion or store in a cooler and eat as a snack anytime.
This is Sandy and Roger’s favorite recipe.

UMP Cheese Blintz crepes

By: Rachel

For Crepe
10 egg whites
2 yolks (optional)
1 tsp. vanilla extract
2 tbsp. butter spray
1 tsp. salt
½ pack fat free, sugar free white chocolate pudding mix (optional)
2-2 ½ cups water (start with 2 cups and add more at the very end if needed)
10 scoops UMP vanilla
For Filling:
6 oz. nonfat cottage cheese
5 oz. nonfat or low fat cream cheese (softened)
1 tsp. vanilla extract
1 jar sugar free jelly or preserves or your choice

Crepe: In a bowl mix the eggs, water, 1 tsp. vanilla, butter spray, salt and pudding. Then mix in the UMP slowly until it is combined well. In a 7-inch non-stick pan sprayed with cooking spray, heat the pan over moderately high heat. Fill a ½ cup almost to the top with the batter, and off the heat pour the batter into the skillet. Tilt and rotate the skillet quickly so that the batter covers the bottom in a thin layer and return any excess batter to the bowl. Return the skillet to the heat, cook the crepe until lightly brown, loosening the edges with a spatula as they cook. Repeat with the remaining batter. In a bowl mix the cream cheese, cottage cheese and 1 tsp. vanilla until the filling is combined well. Spoon 1 ½ – 2 tbsp. of the filling and 1 tsp. jelly onto the middle of the crepe. Fold up the bottom and then the two sides to enclose the filling – or just roll crepe with ends open. Serve with 2 tbsp. whipped topping and berries.

Make the filling: In a bowl mix the cream cheese, cottage cheese and 1 tsp. vanilla until the filling is combined well. Spoon 1 ½ – 2 tbsp. of the filling and 1 tsp. jelly onto the middle of the crepe. Fold up the bottom and then the two sides to enclose the filling – or just roll crepe with ends open. Serve with 2 tbsp. whipped topping and berries.

«  Recipes