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Registered Dietitian Toolkit

Kodiak Cakes Registered Dietitian Toolkit2019-07-23T16:34:15-06:00

Why Kodiak Cakes

“I love Kodiak Cakes because of the quality, wholesome ingredients. They also taste amazing! Most other pancake brands usually contain around 1g fiber, 3g protein, and ingredients like hydrogenated oils or corn syrup solids…less than ideal for my clients. But Kodiak Cakes are an excellent source of whole grains, fiber, and protein, and they don’t contain any artificial preservatives or sweeteners. So, whether you’re a competitive athlete or just someone looking to adopt a healthier diet, I definitely recommend Kodiak Cakes!” – Angie Asche, MS, RD, LMNT Sports Dietitian & Owner of Eleat Sports Nutrition®

Our Mission Statement

To Inspire Healthier Eating and Active Living with Nourishment For Today’s Frontier

Who Are We?

Kodiak Cakes is a family owned business based in Park City, Utah. We started in 1982 when Penny Clark sent her 8-year-old son, Joel, into the neighborhood with his red wagon in tow to sell her father’s heirloom flapjack mix to their friends. He returned home with an empty wagon and lifelong plans.

Though we’ve grown, we still make each new product as if we’re crafting a delicious family recipe to share with our friends and neighbors. We believe in restoring traditional foods that bring people together and crafting better-for-you foods that taste amazing! All of our products are made with simple, whole ingredients, and are packed with protein to give you and your family the essential nutrients and clean energy needed to conquer each day.

100% Whole Grains – Protein-Packed – Non-GMO – No Artificial Ingredients

Why Whole Grains?

Before the days of over-processed, nutrient-deprived wheat, people relied on whole grains for the nourishment necessary to navigate life on the frontier. At Kodiak Cakes, we follow the example of early pioneers and frontier folk by crafting our products with the same wholesome nutrients, freshly ground whole grains, and essential protein they used to conquer their day. Apart from being the essential ingredient in our Original Frontier Flapjacks, we use whole grains because they just taste better. They’re also packed with the fiber, protein, vitamins, and minerals essential to powering life’s adventures.

The Dietary Guidelines for Americans recommends consuming at least three 1oz equivalents of whole grains per day. This recommendation comes from several studies linking whole grain foods to reduced risk of several chronic diseases including cancer, type 2 diabetes, and cardiovascular disease (CVD). The Dietary Guidelines also recommend reducing refined grains, like enriched bleached flours, that have been shown to actually increase the risk of chronic disease.

Research shows that middle-aged adults and seniors who consume whole grain foods more regularly have a reduced risk for CVD, lower prevalence of metabolic syndrome, decreased fasting glucose concentrations, and healthier body mass indexes (BMI). Higher intakes of fiber, from whole grains, in particular, are associated with lower percent body fat and abdominal adiposity in older adults. Additionally, increased intakes of dietary fiber and whole grains are also associated with decreased risk of colorectal cancer – the third most common cancer worldwide.

Not all grains are created equal. Wheat in its natural state is a rich source of fiber, iron, and several B vitamins because it contains the entire kernel of the whole grain. Refined grains have been milled, a process that removes both the bran and the germ from the grain kernel. This process results in longer shelf life but also removes the fiber, iron, B vitamins, and much of the protein naturally occurring in the whole grain. In an attempt to restore some of the nutrients removed during the refining process, refined grains can become enriched. This means that the B vitamins and iron that were removed during refinement are added back to the grain; however, fiber is not added back to an enriched grain.

Why Is Protein Important In Your Diet?

Protein is essentially the building blocks of bone, muscle, cartilage, and skin. It helps your body build and repair tissues, and boost your immune system. The amount of protein your body needs is different for everyone. But whether you’re a seasoned athlete working toward your next marathon or someone who likes to get their heart pumping on a morning walk, protein plays a crucial role in your diet.

We use a variety of protein sources in our products to help you meet your individual requirements. Whole grain oats and wheat both have protein in them naturally. Our primary source of added protein is whey protein, wheat protein, and milk protein. Other secondary sources come from egg and pea proteins.

  • What is whey protein? Whey protein comes from milk and is considered a “complete protein.” This means it contains all the essential amino acids your body needs. It’s also an excellent source of branched-chain amino acids (BCAAs), which are used to fuel working muscles, stimulate protein synthesis, and strengthen the immune system. Research shows that consuming whey protein post-workout is an excellent way to stimulate muscle growth, recovery, and reduce muscle soreness when consumed in combination with carbohydrates.Consuming 15-20 grams of protein one hour before exercise, and within 30 minutes after exercise is shown to have the most benefit. How do you know how much carbohydrate to have along with it? For lower-intensity or shorter-duration training sessions, focus on a 1:1 or 2:1 ratio of carbs to protein. For longer, higher-intensity sessions, up the ratio to a 3:1 or even 4:1 ratio of carbohydrates to protein. Check out the example we’ve created for you in the chart below.
1:1 or 2:1 Ratio 3:1 or 4:1 Ratio
3 Buttermilk Toaster Flapjacks
+ 1-2 Tbsp natural peanut butter
33g Carbs:18g protein
Buttermilk & Maple Flapjack Cup
35g Carbs:10g protein
½ cup Buttermilk Power Cakes
+ prepared with water
30g Carbs:14g protein
½ cup Cinnamon Oat Power Cakes
+ 1 Tbsp 100% pure maple syrup
+ ½ banana
57g Carbs:14g protein

What Are Macros?

Our bodies use three macronutrients (or macros) for energy and other vital functions: carbohydrates, protein, and fat. Each macronutrient has its role in helping our bodies operate, but the recommended daily intake varies from person to person depending on individual health, lifestyles, and goals.

If you’re someone who chooses to count macros or follow a macro-counting diet, it’s important to understand that nutrition extends far beyond just numbers. It’s important to ask yourself, “Where are these macronutrients coming from?” and “Are they also rich sources of micronutrients (vitamins and minerals)?” You can create a number of different meal variations that have similar carbs, protein, and fat counts, but the quality of these ingredients is what’s important.

Macronutrients in Kodiak Cakes

The macronutrient breakdown in our Kodiak Cakes Buttermilk Power Cakes
is 30g carbs, 14g protein, and 2g fat. The carbohydrates come from whole grain wheat flour and whole grain oat flour, totaling 5g of fiber and just 3g of sugar (from brown sugar). The protein comes from whole grains and the addition of whey protein. You can also alter these macro counts by preparing your Kodiak Cakes with milk and eggs in place of water or by adding fruit or nut butter on top.

Kodiak Cakes vs. Other Brands?
Per serving
(dry mix)
Kodiak Cakes
Buttermilk Power Cakes
Calories 190 150 150
Fat 2g 3g 0.5g
Sodium 380mg 380mg 740mg
Carbs 30g 28g 33g
Fiber 5g 1g 1g
Sugar 3g 2g 7g
14g 3g 4g
Ingredients 100% whole wheat flour, 100% whole grain oat flour, whey protein Enriched bleached flour, partially hydrogenated soybean oil (“trans fat”) Enriched bleached flour, higher in both sugar and sodium

“When comparing the ingredients in Kodiak Cakes to other brands, there’s no question which product I’d recommend. Kodiak Cakes contains significantly more protein and fiber and less added sugar than traditional pancake mixes, and the ingredients are excellent. No hydrogenated oils, refined grains, or artificial ingredients.” – Angie Asche, MS, RD, LMNT

Who Should Eat Kodiak Cakes


It is well established that consuming carbohydrates before, during, and after prolonged exercise will improve performance and promote recovery. Research also shows that consuming whey protein in combination with carbohydrates post-workout is an excellent way to stimulate muscle growth, recovery, and reduce muscle soreness. For this reason, Kodiak Cakes are a perfect pre or post-workout breakfast option for athletes. Our Kodiak Cakes cups are a great on-the-go breakfast or snack athletes can throw in their gym bag before playing in a game or tournament. You can also use our baking mixes to create several different nutritious meals like breakfast tacos, protein bars, and coconut shrimp! You can find all of these recipes below.

Children & Teens

The American Academy of Pediatrics recommends children over two years old consume at least three, 1oz servings of grains per day, and at least half of them being whole grains. Studies show that whole grain consumption is low in children and adolescents and indicates that children and teens who take in three or more servings of whole grains per day also consume significantly higher intakes of fiber, B vitamins, magnesium, and iron. Kodiak Cakes are a fantastic choice to help kids consume more whole grains. With so many different flavors to choose from, they won’t even be able to tell their pancakes are healthy!


Kodiak Cakes are an excellent choice for most everybody. The high fiber and protein content will help keep you full and give you sustaining energy to get through your work day. Research shows that when compared to a diet high in refined grains, consuming whole grains can actually reduce body weight, body fat percentage, and systemic low-grade inflammation. Keep reading to learn about several creative ways you can incorporate Kodiak Cakes into your diet – whether for breakfast, lunch, dinner, or an on-the-go snack!

When Should You Eat Kodiak Cakes

Just because most of our products are traditional breakfast foods doesn’t mean that you can’t eat Kodiak Cakes for lunch and dinner, too. While most of us love pancakes for dinner every now and then, there are some creative ways to incorporate Kodiak Cakes into your meal plan that don’t require flipping a flapjack or heating your waffle iron—check out our recipe pages below to find out how!


Wake up on the right side of the bed with one of our delicious breakfast recipes like Breakfast Tacos!


Lunch & Dinner

Get the most out of lunch and dinner with one of our recipes like Fresh Coconut Shrimp Lettuce Wraps!


Snacks or Sweet Treats

Need ideas for a quick snack or side? We have plenty of options for you like our Healthy Chocolate Oatmeal Bars!

For more options, go to Kodiak Recipes

Wholesome Nutrition On-The-Go

Kodiak Cakes Unleashed®:
Whether you are rushing out the door for school or work, or need a bite before an afternoon energy crash gets the best of you, our Kodiak Cakes oatmeal, flapjack, and muffin cups are a convenient meal or snack while on the run. Each cup is packed with whole grains and protein and comes in several different flavors to choose from. Just stir some water or milk into your cup and microwave for one minute!

Toaster Waffles & Flapjacks:
Our Toaster Waffles & Flapjacks are a tasty grab & go breakfast or satisfying afternoon pick-me-up ready in just a few minutes. Each one of our flavors contains at least 12g of protein and 4g of fiber per serving to keep you full until it’s time to eat again. Just pop a couple in the toaster until they’re hot and crispy and take it with you—trust us, you won’t even need syrup!

Where Are All The Kodiak Cakes?

You can find Kodiak Cakes in several natural, grocery, and mass market stores nationwide. Our online store locator at will help you find a distributor near you! You can also find us online at and on And if all else fails, email us at and we will do our best to help you get your hands on a box of Kodiak Cakes!

If you’re a registered dietitian or an RD to be, sign up here!
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Frequently Asked Questions:

  • Do you offer any gluten-free flavors? Yes! We have a delicious, gluten-free Rocky Mountain Oat Flapjack and Waffle Mix. Our gluten free customers rave about this mix, their only real complaint being that it is hard to get their hands on a box. This is because when we restock this item, it sells out very quickly. You can order this mix straight from our website here, or on here.
  • Are your products non-GMO? All Kodiak Cakes products are completely non-GMO. Sourcing non-GMO ingredients is not always easy, and it does cost us more, but it’s something we believe in and are fully committed to.
  • Are your products kosher? Yes, all of Kodiak Cakes products and certified kosher pareve (parve) or kosher dairy.

Phosphate: 326.70 mg/100g

Potassium: 337.16 ma/100g

If you’re looking for phosphate and potassium levels in our other products, please email us at for a complete list.

  • Do you have any vegan options? Unfortunately, no. However, our team is exploring potential vegan options for the future, so stay tuned!
  • Do Kodiak Cakes offer a plain-flavored muffin or flapjack cup with less sugar? This is something our research and development team is actively working towards. We are constantly seeking new solutions that support our mission to craft real food with whole ingredients.
  • How do we get a variety of samples for our clients to try? We would love to help get you samples and/or coupons to share with your clients. If you are interested in receiving these, please email our dietitian influencer coordinator, Allison, at

Kodiak Cakes Nutrition Facts:

Flapjack & Waffle Mixes

See our shop page for our other products

Buttermilk Power Cakes

Whole Wheat, Oat & Honey

Dark Chocolate Power Cakes

Baking Mixes

See our shop page for our other products

All-purpose Bakin Mix

Blueberry Lemon Muffin Mix

Chocolate Fudge Brownie

Toaster Waffles & Flapjacks

See our shop page for our other products

Buttermilk & Vanilla Power Waffles

Blueberry Power Waffles

Buttermilk Power Flapjacks

Kodiak Cups

See our shop page for our other products

Buttermilk & Maple Flapjack Cup

Blueberry Muffin Cup

Maple & Brown Sugar Oatmeal Cup


How do you conquer your frontier?