Protein Oat Cakes/Pancakes/Cookies Recipe

As a pre-training snack, or just a snack in general as an alternative to store bought protein bars, these protein+oat cakes/pancakes/biscuits are a delicious way of getting protein and carbs in before activity.

These are so simple to make and there’s lots of options so you never get bored.  Be creative.

The basic recipe is 40g oats, 30g whey protein powder (go for low fat natural vanilla flavour, or other flavour of your choice), and 100ml water.  Just stir it all up in a container until it’s well mixed (simply use a fork).  You can use the microwavable instant oats, as they soften quickly and the little red scoop is about 20g so it’s easy to measure out 40g.  You could use ordinary oats just leave them in the mixture a little longer to soften.

Be creative, add a few blackberries, or some thinly sliced apple (leave the skin on) and cinnamon for example… Chocolate is also great, use your favourite protein flavours. You can eat them plain but berries just give an extra nutritional punch.


Heat up an oven to about 180 and once hot, put the proatein mixture into a cake tin.  Use a good non stick cake tin, about 8 inches diameter, the mixture should be soft enough to fill out to the edge by itself, but not watery.

Wait 15-25 mins (depending on the texture you want, 15 is more like cake, 25 is closer to a cookie) for a lovely tasty home made snack, that tastes like an absolute treat.  Why not cut up into protein bars and give to the kids in their lunch box.  My son loves them!!!  These are vegetarian friendly too (I’m not sure what they would be like with vegan protein powders but let us know if you try) and a good way of getting in extra protein.

To stick with the Don’t Eat for Winter anti-autumnal plan remember to not eat fats in or around eating these and don’t use fat sources in your recipe like nuts, seeds or spread butter on them.  You could add fat as an occasional treat of course or before a long hike, and it would be nutritious and healthy but if you are trying to manage weight, then keep it well away from fats.  Remember with DEFoW – The anti-autumnal diet you avoid simultaneous carbs+fat (the signature of autumn itself and most junk foods). However I do advise getting healthy fats in each day at breakfast, eat leaner protein and low gi salad/veg for lunch and begin eating carbs later in the day, to fuel activity (you can flip it around if you train in mornings).  That’s essentially my secret and has me in control of my body fat for 3 years now and has helped lots of other readers do the same.

Enjoy and please feel free to post your creations on the facebook thread.


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Cian Foley is a Software Engineer from Waterford, Ireland and also a 2 time European, pan-American and World amateur kettlebell champion. Cian was a 115kg (256lb) obese 35 year old and has completely transformed into to a fit and healthy 78kg athlete through his 8 year journey of discovery around nutrition and exercise. He now competes as a natural bodybuilder at the age of 43 to prove that it is never too late to get into great shape without the use of steroids.