Triple-Gold Pancakes

Fuel Up For Even Your Toughest Workout

Go for the GOLD! As you know, that’s been the common theme in Rio and our athletes are on a tear!! So the Olympics have inspired me to write this Triple-Gold Pancake recipe for you!

As we athletes know, whether fueling up for an intense training session or event, or recovering from one, proper nutrition is key! We need the energy, stamina, and power to blast through our workouts. With that said, I developed these Triple-GOLD Pancakes, which pack healthy carbohydrates, essential fatty acids and proteins to form a gold standard meal! The golden flaxseed, golden raisins and golden delicious apples team up to create a winning combination for these pancakes. What’s more? They are absolutely delicious even when eaten cold, so make a bunch at a time and have on hand for a meal on the go!

Keeping our bodies in shape is hard work… and yes, it absolutely does mean making sacrifices when it comes to the foods that we choose to eat! However, the key is to still enjoy the foods that you love by simply recreating them into a healthy version. That’s what I’m here for! I’ll take the guesswork away from you and bring you new recipes each and every week! It’s all about swapping not-so-healthy ingredients with a healthy alternative without sacrificing flavor! As my trademark proclaims, I will always do my best to deliver to you: 100% Taste, 0% Guilt!

It’s all here for you and ready to go. Each Alli’s Slim Pickins recipe provides detailed ingredients, nutritional information, and step-by-step instructions on how to prepare each mouth-watering meal! Let’s make it happen…Go USA!

Triple-Gold Pancakes



1/3 cup whole-wheat flour
1/2 scoop vanilla protein powder
1/4 tsp.ea: baking powder, cinnamon
1 TB GOLDEN flaxseed, ground
1TB GOLDEN raisins
1/4 cup GOLDEN delicious apple, finely chopped
1/3 cup egg whites
1/4 cup water
1/2 tsp. vanilla extract

How to Prepare:

1. Put flour, protein powder, baking powder, cinnamon, flaxseeds and raisins in a bowl and mix until combined. Add apple, whites, water and vanilla and mix together until a smooth batter is formed. (Depending upon protein powder used, batter might be thick; if so, add additional water 1 TB at a time until batter is pourable). Set aside.
2. Coat skillet lightly with non-stick cooking spray and place on medium-high heat. Allow to heat up for approximately 30 seconds. (Depending how big your skillet is, you might need to repeat this process to cook all pancakes).
3. Pour batter slowly onto heated skillet to form pancakes. Fit as many as you can at one time so you can eat sooner.
4. Let cook for approximately 2 minutes or until bubbles form on top of pancake and underside is lightly browned. Once this occurs, flip pancakes over and cook for an additional 1-2 minutes or until pancakes are firm and underside is also lightly browned. Stack on a plate. (Repeat this process until all batter is used). Now Go for the Gold!<

Tip: For an added patriotic theme, serve with red and blue berries!

Per recipe: 300 calories, 24 grams protein, 42 grams carbohydrates, 4 grams fat

100% TASTE, 0% GUILT

Editor’s Note: If you have any specific requests or would like to share your feedback on the above recipes, please e-mail Allison Frahn at

Alli's Slim Pickins Recipe E-Book


Allison Frahn

Allison Frahn is an IFBB Figure Pro and ProSupps athlete. The combination of Allison’s passion for fitness, love for delicious healthy food, and talent for cooking led her to create Alli’s Slim Pickins: 100% Taste, 0% Guilt. Under her brand name, she delivers healthy recipes each week for

Allison is also the creator of OPT all natural water flavors. They are 100% FREE of flavors, dyes, or artificial sweeteners and have ZERO calories. Find out more at

Find more of Allison on:

Muscular Development
Slim Pickins on Facebook
Allison's Website
For appearances, contact