July 21, 2022

Pre-ride recipe - Spencer Miller's blueberry pancakes

Who doesn't love pancakes? Team EF Coaching’s nutrition expert Spencer Miller certainly does, and with good reason, they can be a great way of giving you enough carbs, protein and other vital nutrients to start your day and your ride perfectly. Here's his favorite breakfast recipe for pre-ride fuelling.

When it comes to pre-ride breakfast, you need something that will give you a steady release of energy throughout your ride and not the quick release sugar-rush that you often get with heavily processed breakfast cereals. Spencer's oat based pancakes balance carbohydrates, protein and fiber for an easy to digest but energy-packed meal that should see you through to the end of your ride. You can always substitue the topping for your favourite fruits, spreads or even savory items like eggs and bacon depending on what your tastebuds tell you.


1 serving

  • 1 cups (80g) oats (quick, rolled or old fashioned)*

  • 1 whole egg

  • ½ cup (113g) plain unsweetened Greek yogurt**

  • ½ cup (120ml) unsweetened almond milk***

  • 1 medium (around 120g) banana

  • pinch salt

  • 1 tsp baking powder

  • 1 tsp vanilla extract

  • ½ cup blueberries


  • ½ cup blueberries

  • ⅓ cup (plain or vanilla)

  • 2-3 tbsp pure maple syrup


*Can also use same weight in oat flour, or all-purpose flour

** Another yogurt such as dairy free or regular can be substituted

***Any milk can be used (dairy, soy, oat, etc.)

  • Preheat pan or griddle to medium-high heat

  • Add all the pancake ingredients, except for the blueberries, into a blender. Blend until a smooth batter is formed.

  • Spray pan or griddle with nonstick cooking spray. Pour batter onto pan to make 3 medium sized pancakes. If using a larger pan or griddle you may be able to cook more

  • Once batter is poured, add blueberries to the uncooked top side of each. Cook for around 2-3 minutes, or until bubbles begin to form. Then flip and cook for a further 2 minutes

  • Repeat until batter is finished. This should make around 6-7 small pancakes (3-4 inches in diameter)

  • Once cooked, top with yogurt, blueberries and a drizzle of maple syrup

Nutrition information is for 1 serving

Nutrition (pancakes only): 590 calories, 28 grams protein, 90 grams of carbohydrate, 12 grams of fat, 12 grams of fiber, 25 grams of sugar

Nutrition (with toppings): 770 calories, 34 grams of protein, 130 grams of carbohydrate, 13 grams of fat, 14 grams of fiber, 34 grams of sugar