I have to come clean about something. While most of the time I’m 100% happy with all the healthy things I eat on a daily basis, sometimes I’m jealous of what others can eat seemingly without the same consequences my body would suffer. Eat a giant coffee shop muffin for breakfast and I’d surely develop a muffin top. In a matter of hours. Multiple daily swipes from the office candy jar, ordering dessert at lunch, a venti mocha frappuccino with whip? I wouldn’t be lookin’ too hot, nevermind how I felt. But wouldn’t it be nice to indulge? I can’t deny it.

But there’s one treat I probably eat more often than most people I know, and one that screams enough indulgence that I get a little giddy every time I eat them: pancakes!

You probably wouldn’t believe how often I eat pancakes. You probably wouldn’t believe how healthy MY pancakes are. And even if you did, you certainly wouldn’t believe how good they are. Well, I hope would actually – you trust me, right?

For a long time now I’ve been making my perfect protein pancakes with a few simple main ingredients: an egg, cottage cheese, and protein powder. It might sound weird, but it works. And it definitely sounds very dairy-like, and something I shouldn’t be eating any more.

I totally shed some tears.

And when I pulled myself together I immediately thought of a perfect substitute for the cottage cheese: tofu! Fortunately, the folks at Nasoya had recently sent me some coupons to get reacquainted with their products. I’ve always been a fan of tofu, but I must admit that my repertoire with cooking tofu was rather limited. Which is a shame, because tofu is quite versatile and a lot more than a simple meat substitute for vegetarians; it’s a fantastic low-fat, cholesterol-free protein source who’s production has less impact on the environment than most meat we eat and provides an abundance of vitamins and minerals.On that note, I was happy to incorporate it in my pancakes.

These pancakes turn out just lovely. Perfectly pancake-y in that fluffy, buttery way you wish for.
Gluten-free and dairy-free, as long as you choose an appropriate protein powder. Healthy and sustaining, with plenty of protein to power you through your morning. I know, I know. Some of you want a grab-and-go breakfast and the thought of cooking in the morning is too much. But I promise these come together much more quickly than you think, and that the few extra minutes you spend will totally make your morning in that “this day is gonna rock” sort of way. As an added treat, I like to throw in a spoonful of cacao nibs. Just because I can.

Want to know more about tofu? What kind to buy for what purpose, all the different ways you can use it, and totally yummy recipes? Head over to Nasoya Tofu U, where you can get schooled on all things tofu-related. As an added bonus, if you sign up and pledge to cook tofu once a week for the next month, you’ll instantly receive a coupon good for Nasoya products. If you don’t like free stuff, well, I don’t know what’s wrong with you 😉 And if you already know and love tofu, I have an even better deal for you: tell the great people at Nasoya your funniest story about tofu (perhaps it involves turning a skeptic into a lover?) via Facebook by THURSDAY, DECEMBER 1st and you’ll automatically be entered to win $100. Pictures and videos make great entries too!

Keep scrolling after the recipe for a Nasoya Giveaway!


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Perfect Protein Pancakes (with or without Cacao Nibs)

Yield: 1 serving


2oz soft tofu
1 egg
1 scoop (25gm) protein powder*
1 packet stevia, or other sweetener to taste
1/4 teaspoon baking powder
dash of cinnamon
1 tablespoon raw cacao nibs, optional
Real maple syrup for drizzling, optional

*This recipe can be gluten-free and/or dairy-free depending on your choice of protein powder.


Preheat a nonstick griddle over medium heat.

Combine tofu, egg, protein powder, sweetener, baking powder and cinnamon in a blender and process until smooth (I like to use my immersion blender and the container that came with it.) Stir in cacao nibs, if using.

Pour the batter onto the griddle, forming pancakes. Cook for about 4 minutes, or until lightly browned and firm on the bottom. Flip and continue cooking other side, about 2-3 minutes more. Serve hot, drizzled with maple syrup, if desired.

Nutrition Facts:

Amount Per Serving
Calories 210.6
Total Fat 7.8 g
Saturated Fat 1.9 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 2.3 g
Cholesterol 210.0 mg
Sodium 350.2 mg
Potassium 203.6 mg
Total Carbohydrate 4.3 g
Dietary Fiber 0.3 g
Sugars 0.8 g
Protein 30.2 g

Cara Lyons, www.carascravings.com

Nasoya has provided me with free tofu products, but as always, all opinions are my own.

One lucky reader will win a gift pack from Nasoya including 5 coupons good for free Nasoya products and a t-shirt.
To enter the giveaway, leave a separate comment on this post for any of the following actions:
1) Tell me your favorite way to eat tofu or your best unexpected way to use it in a recipe (like these pancakes!)
2) Take the Nasoya Tofu U pledge to cook tofu every day for a month! (Bonus: you’ll receive a coupon for a free Nasoya product just for signing up!)
3) Share this post on Pinterest, Facebook or Twitter. Leave a separate comment for each share.
The contest will close on Wednesday, December 7th at midnight, at which point a winner will be chosen via random number generator. Winner must reside in the United States and comment via DISQUS with valid contact information, which includes an signing in with an email address or Facebook profile where I may send you a message. Winner will be contacted and have 3 days to respond, at which point s/he forfeits the prize and another winner will be chosen.
Good luck!

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