Small Efforts Can Make Big Changes + A Super Satisfying Greek Yogurt Protein Pancake

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

As a Stonyfield blogger ambassador, I was compensated for writing this post as part of my partnership with the brand. The thoughts and opinions expressed are honest and all my own. Go Team Stonyfield!

The quote above is one of my all-time favorites because I truly believe that little, everyday changes can really add up to something big and wonderful. That said, one of my goals for 2015 is to just “roll with it” and find balance in my life, so here are some of the small things that I’m aiming to incorporate into my everyday:

  • Eat a vegetable or fruit with every meal
  • Read to Quinn at least once a day
  • Disconnect from social media in the evening
  • Make the bed every morning
  • Sort and toss junk mail immediately
  • Light a candle (it makes things feel so homey)
  • Read before bed as a way to unwind
  • Measure my nut butter (I usually go crazy with the stuff)
  • Eat snacks from a bowl or plate, not the bag or box
  • Don’t go to bed angry; talk it out
  • Start the day with a nutritious, protein-packed breakfast, like the one below!


This super satisfying pancake has made quite a few appearances at breakfast since the start of the new year. It has about 260 calories and 21 grams of protein, and I hope you love it as much as I do!

Super Satisfying Greek Yogurt Protein Pancake


  • 1/4 cup Stonyfield Greek yogurt (I used plain, but any flavor would work)
  • 1/2 cup rolled oats
  • 1 egg
  • 1 egg white
  • 1/8 tsp vanilla extract (optional – I’ve made this pancake with and without it, and it’s delicious both ways)


Combine above ingredients in a mixing bowl.


Coat a pan with non-stick cooking spray and turn heat on stove to medium/medium-low. Pour batter into pan and wait 3-4 minutes before you flip it. (Cooking the pancake slowly is key, so it doesn’t break apart.) Flip pancake and cook for another 2 minutes or so.

SAM_0004 (800x533)

Remove pancake from pan and top with your favorite ingredients!

SAM_0008 (800x533)

Recipe makes 1 large pancake

Question of the Day

What little change have you made in your life that has made all the difference?



  1. Making my bed every morning, putting my clothes away or in the wash instead of in a pile on the floor or at the end of the bed, not watching TV as I fall asleep, measuring my nut butter, eating more eggs and avocado..#savorysnacks

    1. @Amanda @ Slimplify Life: I really have to ask about this one…
      1) don’t you find it uncomfortable to sleep in gym clothes? (sports bra …what!) or I guess what do you mean by “gym clothes”?
      2) does it really take you an additional 20 minutes to put your gym clothes on in the morning? (otherwise how does this save you 20 minutes)?

  2. Love your list of small things you can do every day! It’s so true that the little things add up! Also, if you do things every day they become a habit. I think it’s something like it takes a month to make a habit? Anyhoo, loved this post!

  3. Small change that has changed my life, taking 5 minutes every morning and sitting with my dog before starting my day. She passed away this weekend and i miss her but I know we had so many great days together! Those pancakes – omg yum!

  4. Haha love the your goal of measuring nut butter….I’ve been trying to do this for months but I just can’t help myself! Oh and I made your butternut smoothie from PVT today and it was delicious. Would never of thought to combine those ingredients but it was so good!

  5. That pancake looks delicious, and I have all of the ingredients! One little change that has made a HUGE difference for me is cleaning for about 30 minutes each weeknight. It’s more manageable and keeps me from having to do so much on the weekend. More time for fun!

  6. This looks good! I have been looking for a new protein pancake recipe. Can’t wait to try it. Small change I’ve made that’s made a difference is taking a few minutes of my day for meditation. Even if I only have 5 minutes it’s helped with my stress a lot!

  7. Yummy, I’ve never put Greek yogurt in a protein pancake. This year, I’m focusing on doing yoga once a week (more flexibility) and trying to cook one new recipe a month (need variety!) Here’s to a great 2015!

  8. I love your list of small things! I’ve started waking up earlier in the morning and writing for a few mins in my journal instead of waking up late and spending 20 mins browsing social media right when I wake up. I also like your make the bed and light a candle- I love candles especially in the winter when everything is dark and dreary!

  9. Little changes –> Yoga, and gloves. Yoga has helped me sleep so soundly yesterday despite going to bed super tired, I woke up with enough energy to do a workout and I didn’t think that would be possible with the way I felt. Gloves because it’s so essential to keep your fingers warm around this time of year–we had -30 degree weather!

  10. I find it so strange that people don’t make their beds. It’s almost as insane as if someone wouldn’t brush their teeth. Hahahaha. I’m pretty particular though.

    One thing that has helped me so much as a Mama is actually waking up before the kids get up. Once Quinn really starts to get into a rhythm and you know his schedule try it. Being rushed and not put together doesn’t make me feel good, so I get up an hour before the kids. Shower, get ready (put on real clothes! Workout clothes are a NO),start a load of laundry, eat, drink 1 cup of coffee, watch 15 min of HLN. All by myself!!! It’s so nice. Then the chaos starts!!! But at least I’m ready and just have to worry about the kids. We have “awake clocks” for our boys. So I know specifically what time my oldest gets up. My youngest doesn’t understand the clock yet but he will!!! Best purchase of being a mama!

  11. Most of these are totally applicable to me (apart from the fact that I hate nut butter!) I’m adopting all of the others … We have the same vices… I don’t feel so bad now because you always seem so together!
    Happy New Year Tina. Love the blog.

  12. A small change that has made a difference for me: always having a healthy snack with me when I’m out and about. Whether it’s an apple, banana, some almonds etc it keeps me satisfied so I don’t buy something on the run which is usually junk food. Can’t wait to make this pancake!

  13. Putting down the phone. Compulsively checking facebook can be a tough habit to break, but I want to be more present in 2015. Also, getting organized for the next day before going to bed each night- ironing and laying out my work clothes, packing my gym bag, prepping my meals, etc. makes each day start off so much better!

  14. I break my goals down into small, manageable parts. Having one big goal can seem intimidating and make it easier to give up, so I just break it down and work on one little thing at a time. I like your goals!

  15. I’ll have to try that recipe this weekend! Thanks for sharing!
    I recently started having hot water with apple cider vinegar throughout the morning. I can’t tell you what a difference it has made in controlling my appetite between breakfast and lunch! Plus, I end up drinking more water because this time of year I’m yearning for a hot beverage almost constantly!

  16. I’ve taken on so many goals and projects lately, I’m making a conscious effort not to pile on the resolutions… That being said, I am trying a new “earlier to bed, earlier to rise” approach. I feel more rested (and fall asleep quicker) if I head to bed earlier. I also LOVE beginning my day in more relaxed/ less frazzled way. Waking up earlier means I have time to mediate for 15 minutes, catch up on blogs while I eat breakfast, and neaten up my apartment before heading out the door!

  17. I have the same read before bed goal…It’s hard to unplug from social media and focus on books, but with a baby on the way, I want to make reading a part of my daily life because I want it to be a part of my children’s daily life. And I totally agree on the fitness goals being gradual! Big change are hard to maintain.

    Love those style of pancakes. I like to mix a small amount of syrup with nut butter, warmed up, for a topping.

  18. Pingback: Back In Business
  19. i made the pancake today and it was yummy and so easy! Thankyou! I made the small resolution to try for 10 min of yoga 5 times a week. It’s been awesome, I figured that ‘do what you can when you can’ attitude would be my new year attitude. I try to do a push-up off the wall each time I go to the washroom, or a couple lunges or a squat.

  20. Just tried this this morning, so perfectly chewy and filling! It’s hard to find a good Greek yogurt pancake that stays together when cooking, and this was absolutely perfect!

  21. I absolutely adore your list! I’m writing a post on protein breakfasts, so I’m including a link to this post in mine. Thank you for sharing! I loved reading this… I am a huge list maker and I need to do some of the things you listed as well. 🙂

  22. Just made this pancake for the first time and really enjoyed it! I topped it with some xylitol and some apple sauce on the side. Was so filling! Thank you 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *


Join the community!

Get recipes, workouts. and discounts straight to your inbox for FREE!
© 2022 Carrots ‘N’ Cake. All Rights Reserved | An Elite CafeMedia Food Publisher | Funnel Build & Design by: Maria Filipina Co.