Gain or Lose Weight With Oatmeal Pancakes

Oatmeal Pancakes

Wrestlers aren't the only athletes who need to gain or lose weight. Football players fluctuate between weight classes as well. In the off-season, some need to put on mass to transition to a new position, while others need to lean up to get quicker. (See Ask the Experts: How Can I Gain Weight?)

Whether the goal is weight gain or weight loss, it needs to be accomplished in a the healthy way, not by pounding back cheeseburgers to pack on pounds or skipping meals to melt them away.

The following healthy recipes for oatmeal pancakes can help you go in either direction. Oatmeal pancakes are perfect for a quick breakfast or a snack, instead of junk food or carrot sticks. I often double the recipe and make a bigger batch to freeze them. The first variation is for weight gainers, the second for those who want to lean down. (See also Healthy Snacks for Weight Gain or Pack a Snack.)

Oatmeal Pancakes (For Weight Gain)


  • 1 ripe banana
  • 1/2 cup oatmeal
  • 4 egg whites + 2 whole eggs
  • 4 ounces natural, unsweetened applesauce
  • 2 tbsp. nut butter
  • Cinnamon (optional)


  • In blender (or bowl), mix all ingredients until batter is of a smooth consistency.
  • Cook in pan or on griddle until bubbles form on top.
  • Flip to other side and cook for an additional minute.
  • Makes two servings of approximately 6 small pancakes.

Nutritional Information

  • Calories per serving: 508
  • Protein: 44.5g
  • Carbs: 47.8g
  • Fat: 16.4 g

Tip: For extra calories, serve with peanut butter and/or honey.

Oatmeal Pancakes (For Weight Loss)


  • 6 egg whites
  • 1 cup oats
  • 1 ripe banana
  • Cinnamon (optional)


  • In blender (or bowl), mix all ingredients approximately three minutes, or until batter is smooth.
  • Preheat griddle to medium-high heat.
  • Ladle four scoops of batter onto the griddle.
  • When bubbles appear on top, flip to other side for one minute.
  • Makes two servings of approximately four pancakes.

Nutritional Information

  • Calories per serving: 264
  • Protein: 18g
  • Carbs: 22g
  • Fat: 3g

Tip: These are quite low in calories and fat. I recommend serving them with approximately one tablespoon of peanut or nut butter to provide all the macronutrients (carbs, protein, fat). Or make them using four egg whites and two whole eggs.


Tammy Kovaluk Tammy Kovaluk - Tammy Kovaluk, MSc, CSCS, is the owner of RISE Sport Performance Training (Tucson, Arizona). Originally from Canada, she has over 15 years of experience working with athletes in a wide...
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