Pancakes and Juice Facts

By January 17, 2011 December 3rd, 2020 Breakfast, Vegetarian

Testimony of the Day

“5 days into Keto and I’ve lost five pounds! Even staying grain/refined sugar-free, I indulged in some paleo baked goods over the holidays and then stayed mostly paleo for the first few weeks of the year just to experiment with how it made me feel. Well, cystic acne returned, joint pain in ankles and wrists, and a four-pound weight gain immediately let me know that your way is the right way for me! No worries for spring, I’m already back in my skinny jeans. Thank you!!” – Julie

To get the results like Ashley, click HERE for easy to follow keto-adapted meals.




I often hear complaints that it costs too much to eat this way, but seriously check out the costs of these juicing diets where you don’t even get to chew your lunch!

Suja is $8.49 for a bottle!
The Juice Works $65 for 6!!!

Hormones run our metabolism

When I start talking to clients about our hormones and our weight, they usually get a surprised look on their faces. What do hormones have to do with our weight? A hormone is a chemical messenger from a cell in the body. A hormone is produced by almost every organ system and is secreted directly into the bloodstream. Hormones signal certain cells to perform certain functions. Hormones are in charge of so many important pieces of our everyday life; our monthly mood swings, sex drive, blood sugar levels, muscle tone, fat-burning ability, metabolism, immune system…the list is huge! Hormones play a role in everything from good sleep and good sex to headaches, stress, fatigue, and weight gain.

The struggle to lose weight can be very difficult, and many feel that there has to be a reason that the weight is not coming off. It is true that hormonal imbalance affects some overweight individuals. Hormones do play a role in weight loss and gain, but the role is dependent on the individual, and his or her dietary and exercise choices.

Hormones can affect our mood and energy amount. We, however, affect hormones. Our way of life plays a huge role in the hormonal makeup inside us. For example, if a person is inactive, certain hormones decrease, such as testosterone. Testosterone is a hormone that works to increase metabolism, and therefore regulate weight and encourage weight loss. On the other hand, a more active person will have a greater number of chemical reactions in the blood, and help enhance the body’s hormonal balance. This happens so the body can cope with its own need to adapt to the stress during physical exertion. As a result, the body will create balanced hormones, which boosts metabolism and lead to weight loss. By exercising regularly, getting adequate sleep, and eating the right foods, the body can create harmony with your hormones.


Ghrelin, sleep, and liquid calories!

Scientists believe they have discovered why people get hungry at mealtimes, why dieters who lose weight often gain it back, and why stomach surgery helps obese people lose a great deal of weight. One main reason is the hormone called ghrelin, which makes us hungry, slows metabolism, and decreases the body’s ability to burn fat.

Ghrelin levels increase before meals and drop afterward depending upon what you consume. Volunteers given ghrelin injections felt extremely hungry, and, when turned loose at a buffet, ate 30 percent more than they did previously. Dieters who lose weight produce more ghrelin than they did before dieting as if their bodies are fighting against starvation. By contrast, obese people who have gastric bypass surgery to lose weight end up with low levels of ghrelin, which helps explain why their appetites decrease noticeably after the surgery.

People who fail to sleep properly over-stimulate their ghrelin production which increases the desire for food. Lack of sleep also reduces the production of leptin which is the body’s appetite suppressant. So in short, if you don’t get enough sleep, the hormones in your body get all out of whack and you think that you’re hungry when really you don’t need that food.

Getting the right amount of sleep can be the first step to making sure that you’re getting the ghrelin and leptin balance that your body needs to naturally maintain a healthy weight. Getting 8 hours of quality sleep every night will help you naturally balance out your ghrelin and leptin levels …not making up for it on the weekends. I say “quality” because many people suffer from sleep apnea and don’t know it. If you have been told you snore, kick, talk, or stop breathing in the night, have your doctor check for sleep apnea. Sleep disorders will keep you from getting into REM sleep which is when our hormones are balanced. Allergies are the main cause of sleep apnea. You don’t have to be overweight to suffer from it.

This information has helped scientists harness information to assist people in losing weight. Scientists have created an anti-obesity vaccine which reduces the production of ghrelin which helps reduce cravings. Yes, these drugs are on the market, but instead of putting a huge dent in your wallet, you can start to balance ghrelin by following a few easy steps.

Ghrelin creates our ravenous cravings for food. Our bodies increase this hormone before eating, whether it is when your clock strikes 12 noon at work or you walk by a bakery and the smell of doughnuts stimulates the production. Read more in Secrets to a Healthy Metabolism which is now on sale! Click HERE to find. There are charts included in the book on which foods to consume and food to steer clear of. Follow the steps in Secrets to a Healthy Metabolism to keep your ghrelin levels in check, but I’ll give you a hint, I do not recommend liquid calories to balance your ghrelin levels!


½ cup cottage cheese
2 eggs
½ cup Jay Robb vanilla egg white or vanilla whey protein
2 TBS vanilla unsweetened almond milk
2 tsp baking powder
A TBS or 2 of Swerve (optional sweetener)

Place all ingredients in a food processor and blend until smooth. Let sit for 5 minutes (the baking powder will “fluff” up the batter). Heat a skillet and cook! I can take out this entire recipe without any guilt! But it serves 4. Just be careful with what you top them with! You can easily get up to 500 calories and a sugar coma with maple syrup. I served mine with my “Healthified” Pecan Nut Butter which you can find in my book: The Art of Eating Healthy: KIDS. Makes 4 servings.

Aunt Jemima = 160 calories, 31 carbs, 1 g fiber, 4 g protein
“Healthified” Protein Pancakes = 90 calories, 1.75 carbs, trace fiber, 13g protein

These were really good. I made the batter on Saturday and I kept it in the fridge…it only took seconds to whip up a healthy and yummy breakfast. I can’t wait to make them for my boys! The whole recipe is fewer calories than one serving of “Aunt Jamima” pancakes!



Maria Emmerich

About Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Anonymous says:

    Just an FYI – This sentence doesn’t seem to add up…
    The whole recipe is less calories than one serving of “Aunt Jamima” pancakes! (369 Calories<160 Calories)...!?

    ENTIRE RECIPE: 369 Calories, 7 carbs, 52g protein.
    Aunt Jemima = 160 calories, 31 carbs, 1 g fiber, 4 g protein
    “Healthified” Protein Pancakes = 90 calories, 1.75 carbs, trace fiber, 13g protein

  • True, I’ll fix that when I get back in the office…

    I mean once you add in the additional ingredients to Aunt Jemima, it is less calories;)

    Happy Eating!

  • Anonymous says:

    I think it is buffered aspirin that contains aluminum compounds, not the regular type.

  • Tiffany says:

    These pancakes are awesome!

  • Thanks Tiffany!!!

  • JQ Bancroft says:

    I am SO excited about making these! I’ve made lots of healthy pancake variations (banana and egg, almond flour, coconut flour, pork rind–you name it I’ve probably tried it or something like it 🙂 but the only recipe that my step-daughter likes is one I used to make with cottage cheese, egg, and quick oats blended together. I have to admit, it turns out fantastic, and so I occasionally make them for a special breakfast, but it kills me to use oats 🙁 I’ve always liked that they used cottage cheese so they’re full of protein, which can be hard for my step-daughter to get at breakfast. Anyway, all of that to say, this recipe looks like a real winner! The picture is tantalizing and the ingredients are exactly what I’ve been looking for! Thank you 🙂

  • Thanks BQ! I appreciate your kind words!

  • JQ Bancroft says:

    I made a comment, and it’s never shown up, so I’ll post it again (but shorter, because I don’t feel like typing it all up again! lol).

    My batter came out really runny so the pancakes were thin and not circular 🙁 I did let them sit for a while, but maybe there wasn’t enough baking powder? I Made 1/4th of the recipe, so .5 a tsp, but maybe I should have left it at a full tsp? You have any suggestions?

  • Hmmmm, I’m not sure… I know that it gets thicker as it sits. How long did you wait for the batter to thicken?

  • JQ Bancroft says:

    I didn’t time it but I did clean several dishes before doing it. I thought I waited about 5 minutes :/ Maybe I’ll just try to let it sit longer next time.

  • I love pancakes and this would be the healthiest pancakes I have ever devoured.Thanks for sharing.

  • You are welcome! Thank you for the kind words!!!

  • Julie says:

    I made these Friday night, and have been thinking about them non-stop…in fact, I’m about to make them again RIGHT NOW! These are absolutely incredible. ‘Regular’ pancakes don’t have a place in my day-to-day diet (I’m a competitive bodybuilder), so I thought I’d never get to enjoy them again, but not so!! Thanks for bringing alot of pancake joy back to my kitchen!!!

  • Thank for taking the time to write Julie! I hope you kick butt in your competitions;)

  • Molly K says:

    It took me longer to set the table, than it did for my 2 boys (ages 3 & 5) to wolf down the ENTIRE batch! They were a hit and I hope that the next time I make them I may actually get to eat one. Thanks!

  • Thanks for writing Molly! I’m very proud of you for cooking healthy meals for your kids!

  • Becky says:

    These are really, really good! I’m eating them now!

  • Thanks Becky! I just picked up the ingredients to make a batch on 4th of July brunch;)))

  • Kapu says:

    just made these. my husband loved them!

  • Thanks Kapu! That makes me very happy!!!

  • Erin says:

    i just ate these for breakfast and they are awesome. I don’t really love the coconut flour pancakes but these are great! And something my whole family will like. Thanks so much for keeping us inspired to eat this way!!

  • Thanks Erin! This makes me very happy;) I love to hear that kids like the food too!

  • Denise says:

    Just made this and OMG…why make pancakes any other way and the tropical sauce is better than syrup!

  • Just had these for dinner! YUM! Thank you!

  • cj says:

    Great recipe. I first tried to mix by hand with a whisk. This turned out too thick and lumpy (cottage cheese). The second time I did it with a processor like you suggested. Much better results with that batter.

  • Robin says:

    Hi Maria, Love your blog and recipes! I just ordered 2 of your books and I am looking forward to reading them 🙂 Do you think vanilla whey protein would work in this recipe? I have that on hand and thought to try it. We are going camping and I am trying to find a LOW healthy carb pancake recipe and I am looking forward to trying this and the chocolate chip cookies, also.
    Thanks, Robin

  • Any suggestions for cottage cheese substitutions? I do not like to consume non-local dairy and can’t find a brand of cottage cheese from local producers. Any suggestions would be appreciated.

  • Molly Marie says:

    Made these for dinner tonight OMG!!! sooooo good and SO easy to make!! My boyfiend LOVED them and couldn’t believe it when I told him the ingredients! Thank you Maria!

  • Anonymous says:

    I love these pancakes!!!!

  • Anonymous says:

    O…M…G Maria – these pancakes are awesome!! As a diabetic, my life depends on this way of eating and your recipes are making it so much easier to stick to. Thank you!

  • Amazing! Eating right now!!!! But…how big is a serving???

  • Anonymous says:

    I loved these, but had a hard time getting the inside to get totally cooked. Did you keep the stove on medium the whole time and about how long did it take you to get them to cook through? I think I did something wrong, but then I’ve always had trouble with pancakeS!

  • tamariga says:

    These were good! i made them 3 times in 2 days, the first time i think i cooked them too long so they were a bit rubbery 🙁 the second time i added a banana (i don’t know how you feel about bananas, but i have a freezer full and we like banana pancakes)and cooked them on low heat. much better!! the 3rd time i experimented (im sorry, i can’t help it!)and added about 1/4 cup of almond flour. That was good too! These are also soooo yummy with fresh blueberries mashed on top!
    So far, these are our favorite low carb pancakes! They are fluffy and soft and filling! Thank you Maria!

  • Barbara says:

    Hi, I follow your blog and make recipes and try to keep up with the nutritional info. Above you write about aluminum and how it’s in processed cheese. I buy organic cheese sticks for my son-would it still be in these? Also are organic processed meats with no added nitrate in them still bad for you or is it the nitrate that is bad? I love your recipes,especially your book for kids and am eagerly awaiting the slow cooker book being released. Thank you

    • Organic should be fine. As for meats, the nitrate issues isn’t as big of an issue as originally thought. There are nitrates in the veggies we eat and other sources.

      Thank you! The Slow Cooker book is being printed right now! Should be at amazon in about 3 weeks. 🙂

  • Sunflower says:

    Hi Maria, I’m sorry if this is a repeated question, but I’m not very good with dairy and I was wondering if you have a substitute for the cottage cheese? Thanks! 🙂

  • Jerrie says:

    Maria, would I be able to use unflavored whey protein powder and just add some vanilla extract?

    I am new to leaving comments and apologize if my comment shows twice.

  • Saundra says:

    Just made these this morning with a couple of substitutions of what I had on hand. Used plain Greek yogurt for the cottage cheese and plain whey protein & added vanilla. Delicious!
    Thinking of maybe adding some gelatin next time …

  • Kim says:

    ok, so I am completely giving my pantry a makeover and came across this recipe. I was looking at the Walden Farm syrups. I thought I saw you mention them somewhere. Do you have an opinion on them?

    btw: I ordered a few things off your amazon store! I am slowing adding supplements in to see how my body reacts, I figured a probiotic and omega-3’s are a good start. 😉 thank you!!

    Also, following your eating recommendations I cannot believe how full I feel all the time. I am trying to listen to my body vs. mindless eating. I eat five small meals a day even if I am not starving just to tell my body “hey, you will always have food!!” No more, of the mid-day/afternoon crashing for me.

    • cemmerich says:

      Thanks! I prefer the natures hollow syrups sweetened with xylitol. I actually prefer eating 3 meals or even 2 meals a day. It is good and natural for our bodies to intermittently fast a day or so a week also (skip a meal and go at least 16 waking hours between meals). 🙂

  • Stephanie says:

    Maria: Do you know how much fat is in a serving of these pancakes? I am trying my best to keep track of fat/protein/carbs. Thanks 🙂

  • Ann says:

    I’ve been making a protein pancake similar to this with three main ingredients: 1 cup cottage cheese, 1 cup egg whites and 1 cup gluten free oatmeal plus sweetener, cinnamon, vanilla and baking powder. This recipe makes about 9 medium size pancakes and if I did my math right, I think one serving (3 pancakes) has about 20 carbs. What do you think of adding the gluten free oats? I’ve been feeding this to my little fellas (3, 5 and 8) who are fairly picky but will eat this.

    • cemmerich says:

      Too many carbs for me. To stay keto adapted (fat burning mode) you want to be below 30 grams of carbs a day. Grains are also just too inflammatory for me.

  • Kim Stephenson says:

    Hi I live at 6250 ft in the mountains and tried these pancakes the other day. I am wondering if altitude may affect them? I made them in the vita-mix and set for 5 min. but still found them too runny (couldn’t make them into a circle and they were really thin and hard to flip) Do you have any ideas cause I really want to use these on my pure fat/protien days. I am loving your stuff Maria!!!!

  • darcie says:

    do you think these would freeze well? freezer to toaster? or how long will it last in the frig? Trying to plan out fast breakfast for kids before school.


  • Fernanda says:

    How do you feel about the walden farms syrups are they ok? They supposedly have no carbs and those are the only ones I’ve been able to find at my local grocery store that seem healthy enough.

  • Andrea says:

    Hi Maria, I just made these pancakes this evening as breakfast for dinner, and they were amazing! We topped them with grass fed butter and a combo of Swerve & cinnamon. I used 1/4 cup cottage cheese and 1/4 cup full fat ricotta cheese to increase the fat content a bit. I have lost 60 pounds, much of it by going grain and sugar free after Diabetes came calling. It is much easier these days with resources such as you and Dr. Davis’ books/blog. I am thankful for your blog, recipes, and your books. My 18 yo daughter is just beginning the low carb lifestyle to get her health and weight under control after a very challenging year health-wise. She is a true sugar burner, through and through. I am happy to be able to support her in her efforts to become healthier; recipes such as these lovely pancakes will help her get there! Thank you. 🙂

  • Andrea says:

    Thank you! Couple questions: 1) Which type of pan do you cook these pancakes on?
    2) Which is your preferred fat to use in the pan?
    While mine were quite tasty both times I’ve made them, they aren’t quite as pretty as yours at the top of the page.
    We are thinking of trying these without the sweetener, and using plain protein powder, to make savory crepes, enchiladas, tortillas, etc. They are so quick and easy to make. Can you tell we are fans??

  • Naomi says:

    Made these today – they turned out fluffy and tasty. For my “syrup” I used some MCT oil with a little stevia. I love my MCT oil!

  • Anonymous says:

    Why aluminum free aspirin and baking powder, but baking pizza in Wilton aluminum pans?

  • Valerie Pergolizzi says:

    OMG! I don’t like pancakes but made these and they were delicious! I find most pancakes are dry and heavy but these were light and fluffy! Used the sugar free maple syrup you recommend on your Amaz
    on Store! Excellent!!

  • Veronica says:

    I was reading above about juice… I’m confused… do you recommend those juices? some of the ingredients are fruits… would those replace a meal?

  • Donna says:

    Love your blog and love these pancakes. Am making the Tiramisu for my birthday dinner in a few days.
    Thank you for all you do!

  • Susan says:

    hi Maria, SO glad I found your sight. I am a singer and recently started getting a lump in my throat (globus?). ENT took a scope and gave me a diagnosis of LPR (silent reflux) and sent me on my way with a handout on LPR and TWO scripts for a PPI and an H2 blocker. After doing some research, I’ve decided to NOT take the drugs and do some aggressive lifestyle changes. I don’t use caffeine or alcohol, don’t smoke, and thought I was eating a pretty healthy diet. I have added ACV and aloe as well as papaya enzymes and a throat coat herbal tea blend (chamomile, slippery elm, marshmallow root, etc.). I am not totally convinced this is reflux as I have no other symptoms. As a singer, I need to heal this as soon as I can…it’s my livelyhood! Help

    • Maria Emmerich says:

      In most of these situations (if it is reflux), huge improvements can be made with diet (no gluten, grains, sugars) and supplements (aloe, l-glutamine among others). My nutrition plans make this really easy all the way down to a weekly grocery list. I also have a GI supplement plan here. Good luck!

  • Valerie says:

    Can ricotta cheese be used instead of the cottage cheese?

  • Amy says:

    Maria, I am looking at the chocoperfection bars but they have soy in them and I am very allergic to soy. Can you recommend an alternative?? Thank you for all that you do! You and your husband are amazing!!!

  • Romaida says:

    Hi! Love the pancakes but mine came out a bit dry. Did I overcook them or can I add something to make it less dry? To be fair, I didn’t use any syrup.

  • Angela says:

    Thanks! Recipie sounds fantastic, again thank you for all your hard work and the love you put into it, it’s appreciated!!!

  • Natalia says:

    hi Maria! I don’t eat cheese, any substitution for it to make this pancakes? maybe almond meal?

  • sophie says:

    I’m confused as to why this is four servings. Each serving is 90 calories and a woman should be eating upwards of 2000 calories per day. This recipe, with a total of 360 calories, should be about one serving or two if you count it + toppings…