Alternate Day Pancakes

Alternate Day Pancakes

Attention Alternate Day Fasters!

Pancakes every day! Huh? How? What? Keep reading!

If you follow my approach to Alternate Day Fasting, that means you fast for 36 hours on alternating days. The good news is that you don't have to eat zero calories during these 36 hours (which are referred to by Dr. Johnson as "Down Days"). After 20 hours have elapsed, you can eat <500 calories worth of lean protein and vegetables. For more information about Intermittent Fasting, please sign up for my FREE Fasting Tutorials!

Not everyone wants to eat chicken on their "Down Days". So here is a low calorie, low carb, low fat option for people with a sweet tooth! It uses 2 lean protein sources: egg whites and BSN ISOBURN Fat-burning Protein Powder Matrix.

down day pancake

"Down Day" Pancake

This recipe is FLUFFY & DELICIOUS! I used it again on my "Up Day", except I added dark chocolate chips! YUM!

up day pancake

"Up Day" Pancakes

Then I became even fancier and added Sugar Free Jell-O Butterscotch Instant Pudding!

pudding pancakes

"Up Day" Butterscotch Pudding Pancakes


1. Blend the following in a Magic Bullet (or blender) to create the pancake batter:

2. Place the batter onto a non-stick skillet over medium heat (or use non-stick cooking spray). Flip the pancake (with a big spatula) after a few minutes (when you can see the bottom has turned golden brown). Cook the opposite side for a few minutes until it also turns golden brown.

  • If it's your "Up Day", then add 1 tsp >70% Chocolate Chips.
  • If it's your "Down Day", then immediately skip to step 3.

3. Plate the pancake and drizzle with Walden Farms Calorie Free Pancake Syrup!

==>For the butterscotch pudding pancakes: Use the same recipe except:

  • Blend 1 package of Sugar Free Jell-O Instant Pudding (butterscotch) with 1 cup of unsweetened almond milk in a clean Magic Bullet. Set aside 1/2 of the portion for the pancake topping. Then add the same ingredients into the Magic Bullet for the pancake batter, except use 3/4 cups of egg whites.

Nutritional Information:

==>for the Down Day Pancake

  • calories: 120, fat: 1g, saturated fat: 0.3g, cholesterol: 5mg, sodium: 375.8mg, carbohydrates: 2.5g, fiber: 1g, NET CARBS: 1.5g, sugars: 1g, protein: 24g

==>for the Up Day Pancake (with chocolate chips)

  • calories: 150, fat: 3g, saturated fat: 1.3g, cholesterol: 5mg, sodium: 376.5mg, carbohydrates: 4.8g, fiber: 1.3g, NET CARBS: 3.5g, sugars: 2.7g, protein: 24.3g

==> for the Up Day Butterscotch Pudding Pancakes

  • calories: 310, fat: 5.6g, saturated fat: 1.5g, cholesterol: 5mg, sodium: 1851.5mg, carbohydrates: 30.3g, fiber: 2.1g, NET CARBS: 28.2g, sugars: 2.7g, protein: 32.1g

Ingredient Information:

=> Find detailed explanations about the ingredients I used in this recipe by clicking on my Ingredient Encyclopedia!

isoburn selfie



Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!

1 Comment

  1. First off…you rock! I’m so excited about finally finding something I can do (relatively easy) for the rest of my life!! I am confused about one thing…I am doing alternate day fasting…in researching your journey…you state that you typically eat at 5pm…but if you are eating after 36 hours that would mean you are breaking your fast at 5am. Do you switch up your eating schedule? I have been eating at 6pm, again at about 6pm (24 hours ~500 cals) and then not again until about 10:00am (16 additional hours). Thanks for your help with this matter. Also, on the pro calculator the highest option is 50% of tdee…but I believe 25% is recommended for “down days”…am I missing something? Thanks again!!


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