DH Muscle Pancakes
High Fibre High Protein Recipes

DH Muscle Pancakes

DH Muscle Pancakes

Cooking Details

Serves: 1 person
Prep: 5 min | Cook: 5 min
Difficulty: Easy

Nutritional Details

Calories: 682
Protein: 62g
Carbs: 80g
Fats: 14g

Ok so confession time; this pancake recipe has been stolen from one of my hero’s! Full credit must go to him and his coaching team for this one. Body buildings 4 time classic Mr Olympia champion, Chris Bumstead ( CBum for those in the know ). Check out his wikipedia page here if you Ewan too know more about him and his amazing achievements. Chris is a huge inspiration of mine and a pioneer in the world of body building. If one of the most capable muscle building phenoms on the planet chows down on these flatties then they must be half decent; I certainly think so!

They taste great and have everything you need to grow some muscle. For some this level of calories my significantly eat in to some of your daily calories and macros (pun intended). If like some of my clients you have a lower calorie goal you can simple reduce the amounts by half for a smaller portion. 

I highly recommend you try these. They simple, quick and easy to make and keep you feeling satisfied for hours after. 



  • 90g – rolled oats 
  • 1 large – egg
  • 200g – egg whites 
  • 1 scoop – whey isolate protein powder (any flavour)
  • 1 scoop – L-glutamine powder 
  • 45g – pumpkin puree 
  • 5ml – liquid vanilla stevia 
  • ¼tsp – salt
  • 1tsp – cinnamon powder (dusted on top)
  • 50ml – water
DH Muscle Pancakes Fage 0% Option
  1. Preheat a crepe pan or hot plate. I use the hot plate on our ninja air-fryer. Make sure it’s red hot. You want this ego cook quickly for best results.
  2. You’ll needs a decent blender for this one. Now add rolled oats and blitz until they turn to a powder. Pro tip – use a knife to scrape oat residue from the sides of the blender, you’ll need all of it for the right consistency of pancake. 
  3. Now add all remaining ingredients to the blender.
  4. Blitz for 30 seconds or until all ingredients have mixed well. 
  5. Spray pan or hot plate with no / low calorie spray to prevent sticking. I use PAM available on Amazon.
  6. You’re aiming to create around 5 or 6 pancakes with this mixture so carefully pour mixture into the pan. 
  7. Cooking time is usually around 2 min for each pancake (1 min each side). Sometimes this can be longer but just check the pancake has cooked through.
  8. Serve on a plate and dust cinnamon to your flavour. 
  9. Try layering fage 0% yoghurt between each one and stack them up, even more awesome!

Tried this recipe?

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