These protein pancakes have 22 grams of protein per serving and are ready in under 10 minutes. It doesn’t get easier or healthier than that! Pancakes are always awesome, and adding protein powder pushes them right into the “greatest thing ever!” category.

Who doesn’t like a healthy pancake in the morning?

These easy protein pancakes aren’t just simple to make and super healthy, they are also some of the best-looking pancakes if I may say so myself. They are really moist and fluffy, and the blended blueberries give them a great color.

You can use all kinds of different berries (or even fruits) to add flavor to the pancakes. I usually make them with blueberries or raspberries because I like a little bit of tartness to balance out the sweet pancakes.


How to make protein pancakes

It’s incredibly easy and only takes about 10 minutes. You can see how I do it in this quick video or read the instructions below.

The trick to making the perfect protein pancakes is to have the right ingredients, especially protein powder (see below). As long as your protein powder has a good vanilla (or chocolate) taste and can mix with the liquid ingredients, you really can’t go wrong.

Cooking with protein powder

There are many different ways to make high-protein pancakes (like our High Protein Cottage Cheese Pancakes) but the easiest way is to use protein powder. I generally prefer to only use raw or minimally processed ingredients, but I will make an exception for whey protein powder. It’s just such an easy way to add protein and flavor to recipes that that otherwise would be almost all carbs.

Of course, the egg whites also help a bit, but they don’t add enough protein by themselves to make this a balanced and nutritious breakfast or snack.

This recipe calls for vanilla protein powder because the vanilla adds sweetness and flavor to the pancakes, and tastes great with the berries. Because protein powder comes in so many flavors, you can experiment like crazy with protein powder pancakes. An obvious idea to try is chocolate protein powder pancakes, which can taste AMAZING as well.

Sweet but without added sugar!

Let’s be real; pancakes aren’t really pancakes without syrup on top, right?

A little bit of sweet drizzle makes a big difference, and this sugar-free pancake syrup from Walden Farms does the trick! It’s the product I know that comes closest to real syrup (my hubby can’t tell the difference) without having any sugar or calories.

I often drizzle the syrup on top of my pancakes and then add a sprinkle of Stevia In The Raw to give even more sweetness, but I also like my pancakes very sweet. Both syrup and Stevia are optional extras — the pancakes taste great with just some fresh (or blended) berries on top.

How many calories are there in a protein pancake?

Each serving (2 pancakes) has:

  • 182 calories
  • 22 g protein
  • 16 g carbs
  • 2 g fat

I think these are perfect macronutrients for a healthy breakfast or snack, but if you prefer more low-carb pancakes, you can reduce the oats by up to a third. Any more than that and the pancake batter becomes too thin to cook.

When should I eat protein pancakes?

The correct answer is: Whenever you like!

You can eat them for breakfast, as a pre-workout snack, or before bedtime to fill up your energy reserves for the night. Because they are mainly protein and slowly digested carbs, they provide energy to your muscles for several hours after you eat them without spiking your blood sugar.

Can you store protein pancakes overnight?

Yes, absolutely! You can make a large batch and store them in the fridge for up to 24 hours before reheating them in the microwave. Make sure to let them cool before putting them in the fridge, or they will get soggy from condensation.

I think this is the best protein pancake recipe out there, but I can also highly recommend these Pumpkin Pancakes. They use the same basic ingredients (oats, protein powder, egg whites) but add pumpkin puree and cinnamon for very comforting and delicious flavor. They are my go-to “winter pancakes”.

I also sometimes make these keto chocolate pancakes. They only have 5 grams of carbs per serving so they are perfect for very low-carb or ketogenic diets.

UPDATE: I just put together a roundup of my favorite Diabetes-Friendly Pancake Recipes. Check it out!

When you’ve tried this easy protein pancake recipe, please don’t forget to let me know how you liked it and rate the recipe in the comments below!

Recipe Card 4.6 from 61 votes

Protein Pancakes

These protein pancakes have 22 grams of protein per serving and are ready in under 10 minutes. It doesn’t get easier or healthier than that! Course:Breakfast, Snack Cuisine:American Keyword:Protein Pancakes, Protein powder pancakes Prep Time:5 minutes Cook Time:5 minutes Total Time:10 minutes Author:Christel Oerum Servings:2


  • ½ cup uncooked oats
  • 3 egg whites (130 g)
  • 1 scoop vanilla protein powder
  • 1 oz. blueberries
  • ½ tsp. baking powder
  • 1 tbsp. Stevia in the raw
  • ¼ cup water
  • Cooking spray
  • Sugar-free syrup (optional)


  • Blend together all the ingredients except the cooking spray and sugar-free syrup (I use a NutriBullet).
  • Put a pan on the stove (medium heat) and coat it with a little cooking spray.
  • When the pan is hot, pour in the pancake batter until it covers the pan in a thin layer. The batter is a little thicker than regular pancake batter, so make sure to spread it evenly.
  • Cook the pancakes for about 1 minute on each side until they are fully cooked.
  • Drizzle a little sugar-free syrup on top and serve with fresh berries.

Nutrition Info Per Serving

Nutrition Facts Protein Pancakes Amount Per Serving Calories 182 Calories from Fat 16 % Daily Value* Fat 1.8g3% Saturated Fat 0.3g2% Polyunsaturated Fat 0.5g Monounsaturated Fat 0.5g Cholesterol 5mg2% Sodium 157mg7% Potassium 180mg5% Carbohydrates 16.6g6% Fiber 2.3g9% Sugar 2.4g3% Protein 22.2g44% Vitamin A 10IU0% Vitamin C 1.9mg2% Calcium 176mg18% Iron 0.9mg5% Net carbs 14.3g * Percent Daily Values are based on a 2000 calorie diet. Did you make this recipe?!


Protein pancakes! made in a blender with no refined grains, no refined sugar, and loads of healthy proteins. I reeeeeeally like where this is headed.

Pan-Cakes! Pan-Cakes! Pan-Cakes!

With peanut butter and chocolate chips and a little bit of maple syrup, which is just how I ate them growing up, post-swim-team practice, sometimes mushed together into a big pile of “scrambled pancakes” because me and my teenage squad didn’t know what we were even doing with a pan and a spatula, but we knew we needed those chocolate-kissed carbs in our systems immediately, stat, SOS, even if it meant squished together into pan remnants topped with sprinkles and chocolate chips and syrup.

This is that, reincarnated.

Grown up. Diva Status. Healthier. More Delicious.

Also: I don’t really swim anymore. I’m having a mid-post moment of sadness about that. I should get back into the pool routine again, right? The water is seriously so cold sometimes that I would consider not going just to keep my body from freezing solid, but really, I should get back in. Swimming gave me the hungriest appetite ever, and these days with my *literal* job being making food and eating? Yes and yes. We need to make these two things work together.

Pretty sure I once wore a t-shirt that said swimming is life, the rest is just details. Anyone? Ironically this is still true for me still except it’s about food. Food is life and the rest is just details and PLEASE someone make that into the next gen of those t-shirts. I will be at the front of the line when you launch.

Friends, may the odds be ever in your favor to have protein pancakes for breakfast all summer long. So you can swim or get your brain and body powered up do whatever else it is that you do.

Like, just try to look at this and tell me it doesn’t look good for you.


Guys. I meant EMOTIONALLY good for you, okay? Chill out.

So maybe I am not saying these are the healthiest pancakes that ever lived, but depending on how overboard or not overboard you go with the toppings, they could be. We’re working with strong potential here.

Listen to this – these protein pancakes on their own have no refined sugar because banana’s got your back. Also – no refined grains with a special s/o to oats on that one. Lots and lots and lots of protein – from protein powder if you want (I use this collagen protein that a few friends recommended to me, and Bjork uses some kind of flavored whey protein that I turn my nose up to a little bit, and everyone has their own preferences for these things, right? so I say just choose on that works for you and get on with your pancake self) and/or protein just from the eggs and egg whites. This is an everyone-wins club.

Blend that baby up and fry on a hot griddle. Like so:

And if you stopped there, you’d have yourself a pretty epically healthy protein pancake breakfast. You’d probably be the kind of intentional #fitspo person to top it with fruit, yogurt (strange but I love it as a healthy topping because it helps pancakes get that soaked-syrup-texture without all the sugar), and granola for crunch. GO YOU! We’re proud.

Of course, if you didn’t stop there, you would be my protein pancakes soul sister and you would sit with me and eat the dessert version of protein pancakes while cheering on the sisters from scenario number one. Are you picking up what I’m putting down? Peanut butter, chocolate chips both IN the pancakes and on top, and a drizzle of maple syrup to round out the Breakfast Dessert Masterpiece. There just is no other way for me.

Protein pancakes = the new breakfast on the block. and I am liking this newbie A LOT.


Protein Pancakes! super easy with no refined grains or refined sugar. just oats, banana, and eggs!

Scale 1x2x3x

  • 1 cup oats
  • 1 banana
  • 2 eggs
  • 1/2 cup egg whites
  • 4 teaspoons baking powder
  • a pinch of salt
  • a pinch of cinnamon
  • 1–2 scoops protein powder
  • 2 tablespoons flax meal
  1. Run everything through the blender on medium low speed until very well mixed.
  2. Heat a nonstick griddle to medium high heat. Add batter in small circles – about 1/4 cup per pancake. Sprinkle with blueberries or chocolate chips if you want. When the edges start to look dry (2-3 minutes), flip and cook another minute or two on the other side.
  3. Top with anything you like! I like syrup and peanut butter and chocolate chips.


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If the pancakes are falling apart, you may need to turn the heat up. We consistently get pancakes that hold and flip when the heat is at a high enough level and when we use a nonstick pan. You can also add more or less flax to get the consistency just right for you! I kept the batter in individually portioned jars for easy ready made breakfast. You can also refrigerate or freeze cooked pancakes.

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Note: this nutrition label is for 1 out of 9 total protein pancakes and it does NOT include the protein powder as the nutrition facts for those vary by product.


The Best Protein Pancakes You’ll Ever Make

While I’m all for indulging in an occasional Pancake Sunday ritual to feed the soul, when it comes to day to day healthy eating, I generally steer my nutrition clients away from sweet carb-centric breakfasts like pancakes. The reason? We tend to burn through those simple carbs in white flour super-quick and wind up sleepy and magically still-hungry, not long after eating despite having just devoured a mountain of flour, syrup, and butter. (But do remember that carbs are clutch for you to crush your next workout.) The extra calories in said butter and syrup also have a sneaky way of adding up without actually helping you feel satisfied.

If you’re really jonesing for some flapjacks that will satisfy your taste buds while also fueling your body and supporting your goals, whip up some healthy protein pancakes. The protein will help buffer the breakdown of those carbs so you experience more stable blood sugar and sustained energy. (P.S. Here’s what eating the *right* amount of protein actually looks like.)

If you’ve been disappointed by healthy protein pancakes before—hard, chewy, makes you miss the classic—we’re here to help. To save you the trial and error, we tried out a whole bunch of recipes and are sharing 10 that were clear winners (it’s a tough job, but somebody’s gotta do it). For an added protein boost, upgrade from the typical syrup routine and try a topping like nuts or nut butter, ricotta, or yogurt. Or if you’re into savory healthy protein pancakes, an egg is also delicious—and adds 6 grams more protein. (Related: The Ultimate List of High-Protein Foods You Should Eat Every Week)

Image zoom

Best Healthy Protein Pancakes—Period: Whole-Wheat Yogurt Pancakes

Yield: 16 pancakes

Serves: 4 (4 pancakes each)

Just the right balance of fluff and substance with a mild flavor that will go with any topping your heart desires. This healthy protein pancake recipe makes four servings, so if you don’t want to share, feel free to freeze the leftovers—these are great for reheating. (Related: 11 Frozen Meal Prep Hacks You Need to Try)


  • 1 egg
  • 3/4 cup 2% milk (or non-dairy milk of choice)
  • 1 teaspoon vanilla extract
  • 3/4 cup plain low-fat Greek yogurt
  • 1 cup whole-wheat pastry flour
  • 1/2 teaspoon baking soda
  • 1 tablespoon sugar (optional)
  • 1 teaspoon baking powder
  • Dash of salt


  1. Combine wet ingredients in a large bowl.
  2. In a separate bowl, combine dry ingredients.
  3. Whisk dry ingredients into wet until well combined.
  4. Allow to sit for 5 minutes.
  5. Meanwhile, grease a skillet and heat over medium-high heat.
  6. Spoon 2 to 3 tablespoons of batter into the heated skillet, using the back of the spoon to smooth out the top. Cook until the pancakes surfaces start to bubble and then flip. Allow to cook another minute or two and then transfer to a plate. Cover with another plate to keep warm.
  7. Use more oil between batches as needed.
  8. Serve warm.

Nutrition information per serving (4 pancakes, before toppings): 184 calories, 11g protein, 29g carbohydrate, 3g dietary fiber, 7g total sugar (3g added sugar), 3g fat

Image zoom

Best Healthy Protein Pancakes for After a Workout: Egg and Oat Protein Pancakes

Serves: 1

Chewy and filling, these little healthy protein pancakes are perfect for a post-workout meal when your priority is protein, stat. These also are a good source of complex carbs thanks to the oats. If you’re not doing grains, try something like almond meal or coconut flour, but keep in mind that cooking time may vary and you may need to add some liquid (like milk) to make it work.


  • 1/2 cup rolled oats
  • 2 eggs or 1/3 cup egg whites
  • 1 scoop protein powder (about 3 tablespoons)
  • 1/4 teaspoon vanilla extract


  1. Grind oats in a small food processor until they resemble flour.
  2. Add eggs, protein powder, and vanilla. Pulse until well mixed.
  3. Grease a skillet with oil, butter, or cooking spray and heat over medium heat. Drop batter in, using 2 to 3 tablespoons for each cake.
  4. Heat until cooked through, about 2 to 3 minutes each side. Transfer to a plate.
  5. Serve warm.

Variations: If desired, add blueberries to batter. Or you can top the pancakes with your favorite jam or some warmed-up berries.

Nutrition information per serving (recipe analyzed using 2 whole eggs and whey protein): 418 calories, 38g protein, 34g carbohydrate, 4g dietary fiber, 3g total sugar (0g added sugar), 14g fat

Image zoom

Best 3-Ingredient Healthy Protein Pancakes: Sweet Potato Pancake

Serves: 1

Looking for a grain-free, gluten-free option that comes together in a flash? These three-ingredient sweet potato pancakes are for you. (All for you!) It’s also a great way to sneak some vitamins into your morning first thing. (In case you’re curious, yes, there IS a difference between a sweet potato and a yam.)


  • 1 medium sweet potato
  • 1 egg or 1/4 cup liquid egg whites
  • 1/4 teaspoon cinnamon


  1. Prick the potato with a fork a few times and steam it in the microwave for 5 or 6 minutes or until soft. Allow to cool until you can safely handle it. Scoop the potato flesh into a food processor.
  2. Pulse the potato with the egg and cinnamon until it forms a batter.
  3. Grease a skillet with oil, butter, or spray and turn the heat on medium. When the skillet is hot, pour the batter into the skillet. (You can make a couple bigger pancakes or several tiny ones.) Smooth out with the back of a spoon to make a pancake shape.
  4. Cook until set, about 4 to 5 minutes on each side, flipping halfway. Cooking time will depend on pancake size-smaller cakes will take less time.
  5. Transfer to a plate.
  6. Top with desired toppings and enjoy.

Variations: For a savory twist, omit the cinnamon and top with avocado, goat cheese, or an egg.

Nutrition information (for healthy protein pancakes using 1 large egg, before toppings): 175 calories, 8g protein, 26g carbohydrate, 4g fiber, 6g total sugar (0g added sugar), 4g fat

7 More Healthy Protein Pancake Recipes

Seeking other flavor variations or protein sources for your ‘cakes? Keep reading for cooking-inspired, chocolate-packed, and cottage cheese-boosted healthy protein pancakes.

Strawberry Cheesecake Protein Pancakes

Image zoom Abbey’s Kitchen

Cheesecake for breakfast? Yes, please. This stack of happiness features protein powder (try these if you’re seeking plant-based protein options) and a Greek yogurt-based cream cheese filling. It’s all topped off with a vibrant lemony strawberry sauce to complete the dessert-inspired creation.

Get the healthy protein pancake recipe: Strawberry Cheesecake Protein Pancakes

Black Forest Chocolate Protein Pancakes

Image zoom Abbey’s Kitchen

They may look like one of those crazy diner eating challenges that could earn you a free meal and a bellyache, but this stack is surprisingly good for you—they’re made with protein powder, unsweetened cocoa, Greek yogurt, and frozen cherries. You’ll wonder why you weren’t always a morning person.

Get the healthy protein pancake recipe: Black Forest Protein Pancakes

Gluten-Free Vegan Blueberry Protein Pancakes

Image zoom Hungry Hobby

These fluffy vegan gluten-free healthy protein pancakes are made with banana, oats, protein powder, and flax milk, plus they’re studded with juicy blueberries for a fruity sweet surprise.

Get the healthy protein pancake recipe: Protein Blueberry Pancakes

Awesome Raspberry Protein Pancakes

Image zoom Abby Langer Nutrition

Bulked up with protein-rich cottage cheese and dairy milk, and sweetened with frozen raspberries, these cornmeal-based healthy protein pancakes are a guilt-free treat.

Get the healthy protein pancake recipe: Protein-Packed Raspberry Pancakes

Gingerbread Spiced Protein Pancakes

Image zoom Better with Cake

Who needs cookies when you can enjoy a platter of spicy gingerbread pancakes without the guilt? These super-speedy healthy protein pancakes come together in the blender (here are six blender models we love), and they freeze exceptionally well for a make-ahead brunch!

Get the healthy protein pancake recipe: Protein Gingerbread Spiced Pancakes

Peanut Butter and Jelly Protein Pancakes

Image zoom The Healthy Fit Foodie

These babies are totally gluten-free, but they pack a serious dose of protein and fiber thanks to the combination of protein powder, egg whites, coconut flour, and a lower-fat peanut butter filling. You know what they say: The higher the pancake stack, the closer to God! Amen to that. (Related: What is the F-Factor Diet—and Is It Healthy?)

Get the healthy protein pancake recipe: Protein Peanut Butter and Jelly Pancakes

Whole-Wheat Chocolate Chip Peanut Butter Pancakes

Image zoom Love and Zest

Made with whole-wheat flour, almond milk, and an egg, these healthy protein pancakes get their muscle power from powdered peanut butter, which adds big nutty flavor for less fat and more protein.

Get the healthy protein pancake recipe: Whole-Wheat Peanut Butter Pancakes

  • By Jessica Cording, M.S., R.D., C.D.N. and Abbey Sharp, R.D.

20 Best Healthy Protein Pancake Recipes

Welcome one, welcome all. Your search for the healthy breakfast solution is over, and it’s comprised of three words: Healthy protein pancakes. OK, we know what you’re thinking. Healthy pancakes? The two words rarely get along in the same sentence—let alone in the same recipe.

Thankfully, times have changed. Gone are the days when the almighty pancake was simply a vessel for delivering the carbohydrates found in seven slices of bread. Now, a generous waterfall of (sugar-free) pancake syrup cascading down a full stack of protein-infused pancakes means satisfying flavor and muscle-building power.

Featuring 20 of our most delicious protein pancakes, these healthy breakfast recipes are sure to appeal to a variety of taste preferences. Blueberry pancakes, pumpkin pancakes, chocolate peanut butter pancakes, or just the simple basics—you’ll find it all here and burst into a happy dance after one bite.

Basic Protein Pancakes

View Recipe Here

Two-Ingredient Pancakes

View Recipe Here

FitmenCook Lean Pro8, Blueberry Pancakes

View Recipe Here

Almond Butter Protein Pancakes

View Recipe Here

Protein Pow Protein Pancakes

View Recipe Here

Banana Pancakes

View Recipe Here

Berries and Creme Protein Pancakes

View Recipe Here

Blueberry Pancakes

View Recipe Here

Chocolate Peanut Butter Pancakes

View Recipe Here

Cinnamon Pumpkin Pie Protein Pancakes

View Recipe Here

Combat Pancakes

View Recipe Here

Lemon Blueberry Pancakes

View Recipe Here

Kefir Pancakes

View Recipe Here

Monster Milk Breakfast Cake

View Recipe Here

Oatmeal Pancakes

View Recipe Here

Pumpkin Spice Pancakes by Jamie Eason

View Recipe Here

View Recipe Here

Red Velvet Muscle Milk Pancakes

View Recipe Here

Vanilla Caramel Protein Crepe

View Recipe Here

Sprouted Buckwheat Pumpkin Pancakes

View Recipe Here

Healthy Protein Pancakes 3 Ways

December 28, 2018 // 4 Comments ”

Thanks to PlantFusion for partnering with me and sponsoring this post. I’ve used their plant based protein powders for the past year and truly love them!

Have you recovered from Christmas yet!? I think for the first year ever, I’m genuinely ready to put aside cakes, and chocolate, and alcohol, and eat some good, wholesome foods again. All of the celebrating was truly wonderful but MAN is my body feeling it. Then again, maybe I’m just getting old.

I’m also recovering from the stress of the past week. While attempting to relax on Christmas eve (I’m not very good at relaxing), our carbon monoxide detector went off and we spent a few hours sitting at our neighbors house (thank goodness for amazing neighbors!) waiting to figure out what was going on. Long story short- we needed a new HVAC unit. That was unfortunate– and expensive. Then we got home that night and all of the electrical units in the kitchen were mysteriously not working (including the one powering the fridge). Mr. Britnell ran a power cord into the kitchen so all our food didn’t go to waste and then we managed to get it figured out the next day.

Needless to say— my relaxing holiday break has been far from relaxing. I’ve been stress eating ALL of the chocolate that santa left in my stocking (and it was a LOT!).

So, I’m starting out my new year healthy eating habits early with these protein pancakes featuring PlantFusion protein powder!

I first tried PlantFusion protein powder last year after getting a few samples from them at a health food expo that I attended (you can see all my vlogs from that trip HERE!!). Then I saw the protein powder for sale at my local Whole Foods and picked some up. So when they reached out about partnering together, I was super excited!

I’ve found it difficult to get enough healthy protein in my diet lately. Between breastfeeding and just generally be busy, I’ve found it more important than ever to eat a good, balanced diet. And for me, protein is always something that I struggle getting enough of.


I’ve been making several versions of these pancakes for years. It was one of the first recipes I ever shared on my blog. But since then, I’ve experimented quite a bit with the recipe and found new, delicious ways to making these pancakes. AND, that’s what we have here today! THREE different ways to make these Healthy Protein Pancakes.

The main difference is WITH oats or WITHOUT oats. Personally, I prefer these with the oats. It makes the texture more true to regular pancakes and they just generally taste a bit better to me. BUT, the oat-less pancakes are pretty darn good too and super simple with only 4 main ingredients: banana, protein, egg white, and flaxseed meal.

The recipes makes enough for one large breakfast or a medium breakfast for 2.

BONUS: they freeze GREAT so it’s perfect for meal prep! I highly suggest tripling the recipe and making enough of these for freezing and enjoying in the future.

Here are the 3 recipes we’re working with:

1. Extra Light Banana Protein Pancakes

These are the “original” protein pancakes that I used to make all of the time. They’re super simple and clean. I use a blender to whip up a big batch BUT you could easily stir these together in a bowl; mashing the banana with a fork.

Add any of your favorite fruit, nuts, or chocolate chips to spice these up a bit!

2. Oatmeal Protein Pancakes

These are similar to the original but with egg yolk AND oats added in. I LOVE the addition of the oats and high recommend giving it a try!

3. Chocolate Protein Pancakes

These are pretty similar to the oatmeal protein pancakes but with a bit of cocoa powder in them and chocolate protein powder instead of vanilla. Kind of obsessed with these!!

AND that’s all I have for you today! Thanks again to PlantFusion for sponsoring this post! And thank YOU for supporting the brands that support my blog!

For a limited time, PlantFusion is giving away a free sample pack + shaker bottle every week for the next month!! You can enter the giveaway HERE! But if you don’t want to wait to win, you can order a PlantFusion $10 sample kit HERE.

See How To Make the Healthy Protein Pancakes:

Make these easy protein pancakes THREE different ways!

Scale 1x2x3x

For the extra light protein pancakes:

  • 1 banana
  • 1/2 cup of egg whites
  • 1 scoop of protein powder (every container is different so aim for about 2 tablespoons if you’re unsure)
  • 1 tablespoon of flaxseed meal
  • optional: sprinkle of cinnamon

For the Oatmeal Pancakes

  • 1 banana
  • 1 cup of rolled oats
  • 1 egg
  • 1/2 cup of egg whites
  • 2 teaspoons of baking powder
  • sprinkle of cinnamon
  • pinch of salt
  • 1 tablespoon of flaxseed meal
  • 1 scoop of protein powder (every container is different so aim for about 2 tablespoons if you’re unsure)

For the Chocolate Protein Pancakes

  • 1 banana
  • 1 egg
  • 3/4 cup of rolled oats
  • 1/2 cup of milk (any kind works)
  • 1 scoop of chocolate protein powder (every container is different so aim for about 2 tablespoons if you’re unsure)
  • 2 teaspoons of cocoa powder
  • 1 teaspoon of baking powder
  1. For all 3 of the pancakes: blend all of the ingredients together in a blender until smooth. The oatmeal pancakes take a bit longer so the oats can get fully blended.
  2. Heat a griddle to 300 degrees F and lightly grease with cooking spray. Pour 1/4 cup of the batter on the griddle and cook for 5 minutes on each side.
  3. The key with these pancakes is to cook them on a lower heat than traditional pancakes and for a longer period of time than traditional. If using a skillet, you want the heat on medium low.
  4. Top with your favorite pancake toppings and ENJOY!!

The extra light recipe makes just 2 medium pancakes while the oatmeal recipes make 4 medium pancakes each.

  • Category: breakfast
  • Method: stovetop
  • Cuisine: american

Keywords: breakfast, healthy, pancakes

Breakfast Dairy Free Healthy Popular Recipes Vegetarian

posted December 28, 2018 by Brita

4 Comments//Leave a Comment “

Light and fluffy Protein Pancakes with Strawberry Syrup – made with whole wheat pastry flour, protein powder, and no refined sugar. The perfect start to any day.

This post was originally published on 05/07/2017 and updated on 08/10/2019.

Growing up, I thought pancakes were only a weekend thing. A special treat that was made specifically on Saturday or Sunday mornings. Then, I got older and realized that pancakes can be eaten any day of the week and for basically any meal. If you’ve never had pancakes for dinner, you’re missing out!

Pancakes are made from a simple batter – flour, eggs, milk, butter or oil, and baking powder. The batter takes only a few minutes to prepare and each pancake needs just a couple of minutes to cook. This is why pancakes can be eaten any day. Or every day …

So, this is it. My every day Protein Pancakes. They are easy to make, fluffy, and made with whole grains and protein powder. Adding protein powder to these pancakes gives them a boost of nutrition, and makes them acceptable for a post-workout meal. I like to top my pancakes with a simple strawberry syrup made with fresh strawberries, maple syrup, and honey.

Protein Pancake Ingredients

  • whole wheat pastry flour
  • your favorite protein powder
  • baking powder
  • salt
  • egg
  • coconut oil
  • vanilla extract
  • milk

How to Make Healthy Protein Pancakes From Scratch

Pancakes are so easy to make. The most difficult part is the flipping, but once you have that down, the whole process is a breeze. Making protein pancakes is no different than making regular pancakes:

  • Whisk the dry ingredients
  • add eggs, milk, and vanilla extract to the dry ingredients
  • mix until just combined (do not over mix!)
  • cook pancakes on a greased preheated nonstick pan
  • flip and cook other side
  • serve hot, accompanied by strawberry syrup, maple syrup, fresh fruit, peanut butter, or whatever toppings you like!

The Best Protein Pancake Recipe Tips

Can I use plant based milk?

Yes! Almond, oat, coconut, cashew and other milk alternatives work in this recipe. Depending on the creaminess of the milk, you may have to add a little but more liquid if batter seems too thick.

What is the best protein powder to use for protein pancakes?

Any protein powder works in this recipe – whey, plant, egg white protein. Use your favorite! I like to use Vital Proteins Vanilla Collagen Whey Protein or Naked Nutrition Vanilla Whey Protein Powder. Chocolate protein powder will add a nice cocoa flavor to the pancakes!

More Recipes You’ll Love!

Fluffy Cottage Cheese Protein Pancakes
Chocolate Protein Pancakes
Paleo Chocolate Chip Pancake Muffins
Superfood Chocolate Espresso Granola
Paleo Brown Sugar Cinnamon Pop Tarts

If you make this recipe, take a photo and tag #bakedambrosia on Instagram and Facebook so that I can see your creations and feature them on Instagram! To stay up to date with the latest recipes, follow Baked Ambrosia on Pinterest, Facebook, Instagram, and Youtube. ♡

Light and fluffy Protein Pancakes with Strawberry Syrup – made with whole wheat pastry flour, protein powder, and no refined sugar. The perfect start to any day.

Scale 1x2x3x

  • 1 1/2 cups (205 g) whole wheat pastry flour
  • 1/2 cup (40 g) protein powder
  • 3 1/2 tsp baking powder
  • 1 egg
  • 1 tbsp coconut oil, melted and slightly cooled
  • 1 tsp vanilla extract
  • 1 1/2 cups (360 ml) milk (cow’s milk or plant based)

Strawberry Syrup

  • 1 1/2 cups strawberries, quartered
  • 3 tbsp (45 ml) maple syrup
  • 1 tbsp (60 g) honey
  1. In a mixing bowl, whisk together flour, protein powder, and baking powder. Add egg, coconut oil, vanilla extract, and milk. Stir until just combined; a few lumps are okay. If batter seems too thick, add a little bit more milk.
  2. Heat a non-stick skillet over medium heat. Grease with coconut oil or cooking spray, if desired. Pour 1/4 cup of batter on the hot skillet and cook until the pancake bubbles on top and the edges begin to dry, about 2 minutes. Flip and cook on the other side for another minute, or until golden brown. Repeat with remaining batter.
  3. Serve hot with strawberry syrup, maple syrup, fresh fruit, or any other toppings your prefer.
  1. Combine strawberries, maple syrup, and honey in a small saucepan over medium-low heat until boiling. Cook for 5 minutes, until the strawberries break down. Use a fork to mash any large pieces.


Keywords: protein, pancakes, strawberry syrup, breakfast, healthy

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Let me give you a few more reasons why you should make these for breakfast (or lunch, or dinner, or as a post-workout meal) …

… reason one: they are so easy to make and take 15 minutes from beginning to end. You just need one bowl and whisk. You can even throw everything in a blender if you don’t feel like mixing.

… reason two: Strawberry Syrup. It’s nothing fancy – just fresh strawberries cooked down in some maple syrup and honey. Don’t skip out on this because it really makes the pancakes extra special.

… reason three: Naked Nutrition’s Less Naked Vanilla Whey Protein made with only three ingredients – grass fed whey, organic coconut sugar, and vanilla. That’s right; no additives and no artificial sweeteners, making this one of the cleanest and tastiest proteins out there.

… reason four: protein pancakes make a great post-workout meal. They are high in protein and have a good amount of carbs to help with muscle recovery.

Protein pancakes = a new & improved breakfast .. and I’m liking this alottt.

Which Is a Healthier Breakfast: Pancakes or Eggs?

Breakfast is hands-down my favorite meal of the day. Mostly I keep it simple-toast and peanut butter, fruit and yogurt. But when I have more time or when I go out to eat, I’m faced with an important choice: pancakes or eggs?

As a dietitian, I know that when you’re cooking at home, both pancakes or eggs can be a healthy choice (more on that below). So let’s look at the health pros and cons of pancakes and eggs and I’ll give you my verdict in the pancakes vs. eggs smack-down.


Cons: Typical pancakes are made with white flour, which is low in fiber and, thus, less filling. Pancakes are also not particularly high in protein-another food component that helps you feel fuller longer. Add to that maple syrup-or worse, a maple syrup knock-off!-which just adds more sugar (i.e., empty calories) to your meal, and we’re looking at a breakfast that might be tasty, but doesn’t power you through the morning. (Which is healthier: butter or margarine?)

Health Benefits: When you’re making pancakes from scratch they can have a lot of healthy qualities. First, you can make them with whole grains like whole-wheat flour, which will add heart-healthy filling fiber. You can also add extra-healthy toppings, like fruit to boost vitamins and fiber- and protein-packed nuts to transform them into a nutritious breakfast that will help you stay full through the morning.


Cons: Eggs deliver some saturated fat (2 grams per egg, or 9% of the daily recommended limit on a 2,000-calorie diet) and cholesterol (185 mg per egg; the recommended daily limit is 300 mg). If you eat them scrambled and fried in butter, you’ll be getting even more saturated fat and cholesterol with those eggs.

Health Benefits: On the flip side, a single egg is only 70 calories (that’s if you eat it hard-boiled or poached, not fried or scrambled in butter or oil). Plus, egg whites deliver protein (4 grams each) and the yolk delivers some vitamin D, plus lutein and zeaxanthin, two antioxidants that help protect against macular degeneration. Research has shown that most people can eat an egg a day (or the equivalent) without it raising their cholesterol levels. To make the healthiest eggs, try using one whole egg and one or two egg whites to up the protein content without adding extra saturated fat and cholesterol. For an extra health boost, pair the eggs with vegetables-sautéed onions, peppers, broccoli and spinach are some of my favorites (or try these easy egg recipes)-for added fiber and nutrients. This is a breakfast that will keep you feeling full and satisfied for hours.

My Verdict:

Unless it’s a whole-grain, nut-flecked, bursting-with-berries kind of pancake, I’d usually stick with eggs because they’re more inherently nutritious and higher in protein, which will keep you feeling full on fewer calories.

More from EatingWell:

  • 4 Health Reasons Not to Quit Coffee (and 4 Cons to Consider)
  • 6 Healthy-Sounding Foods That Really Aren’t
  • Best Breakfast Foods for Weight Loss

Are Pancakes Bad For You?



Short answer

Typically, pancakes are not a healthy breakfast option, especially when made with a store-bought mix. However, making them from scratch with healthier ingredients can make them a smarter choice and less bad for you.



Letter Grade for Pancakes


Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.

View Full Grading System

Category ‘A’


Very healthy and numerous health benefits. Side effects are rare. Things rated an ‘A+’ are typically necessary for survival (for example, water).


Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.


Very healthy and numerous health benefits. Harmful qualities may be associated, but aren’t usually serious.

It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an ‘A+’, overconsumption/overdoing can bring unwanted effects.

Category ‘B’


Very beneficial to your health. Things rated a ‘B+’ may have a few harmful qualities to pay attention to.


Overall beneficial to your health. Things rated a ‘B’ may have some harmful qualities to pay attention to.


More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn’t be overlooked.

The main difference between category ‘A’ and category ‘B’ is the harmful qualities typically present in ‘B’ items. Serious side effects are usually uncommon, but are still possible and should be taken note of.

Category ‘C’


Both beneficial and harmful qualities associated. Things rated a ‘C+’ are typically a bit more on the beneficial side. Still, moderation is important.


A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.


More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.

Category ‘C’ usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.

Category ‘D’


Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.


Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.


Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.

Category ‘D’ is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn’t hurt, we definitely recommend eliminating ‘D’ items as a regular part of your routine/diet.

Category ‘F’


Category ‘F’ is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of ‘F’ items are usually very serious.

Category ‘N’


‘N’ stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.


Long answer

Pancakes have long been a breakfast staple and boxed pancake mixes have made it a quick and easy option. Typically, boxed mixes include a long list of ingredients that include bleached flour, sugar, salt, and additives. While a stack of pancakes makes for a filling meal, the carbohydrates, fat, and calories mean that you won’t stay full for long. Another big nutritional issue with pancakes is that most people prefer them to be smothered in syrup, adding a massive amount of calories, potentially high fructose corn syrup and no nutritional value.

White flour is the top reason for pancakes being bad for you. The bleached flour found in pancake mix has had the bran and germ removed, meaning that it no longer has fiber, vitamins, or minerals. The process of breaking up the grain causes it be digested more quickly, leading to a blood pressure to spike and drop soon after. The cycle of spiking and dropping blood pressure can lead to inflammation along with slow metabolism, and pH level imbalance over time. While the flour is being processed, it also comes into contact with potentially harmful chemicals and bleaching agents, adding to the negative effects.

As with many foods that are high in carbohydrates, pancakes are usually considered to be bad for you because they only offer empty calories. That means that you’ll be adding to your daily calories, but not receiving any nutritional value in return. When compared to other breakfast options that offer fiber and protein to start the day, pancakes fall short.

Often, it’s the extra additions to a stack of pancakes that makes it a particularly poor choice. Most of us insist on adding butter and syrup before digging in. Butter adds fat and calories to the meal, while syrup fills your breakfast with sugar and does significant damage when it comes to blood sugar spikes. Another issue is with moderation. While having a single pancake may not be the worst choice, a large helping means a lot of additional calories and carbohydrates. Those with a diet heavy in carbs tend to get cravings for more carbs, which means overeating and weight gain are common problems.

As with most processed foods, the unhealthy qualities of pancakes can be significantly reduced if you skip the boxed mix and make them from scratch. Using a recipe means that you can opt for ingredients like unprocessed whole wheat flour and choose to skip the salt. Unprocessed wheat flour keeps the nutrients intact, adding fiber to the pancakes. Fiber slows the pace of sugar entering the blood which lessens the blood pressure spike. It also gives you a longer lasting full feeling to cut down on overeating and promotes regular bowel movements. For those looking for a healthy way to enjoy pancakes, the butter and syrup can also be swapped for a topping of fresh fruit.

Possible short-term side effects

  • spike in blood pressure
  • inflammation

Possible long-term side effects

  • slow metabolism
  • ph level imbalance
  • overeating
  • weight gain, obesity
  • diabetes
  • heart disease
  • other effects depending on the ingredients

Ingredients to be aware of

  • sodium
  • sugar
  • bleached flour
  • azodicarbonamide
  • high fructose corn syrup
  • various bleaching agents


  • can offer healthy fiber, if made from scratch

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View Sources | Written by Desmond | 11-01-2016

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Written by Desmond
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12 Protein Pancakes Recipes for Weight Loss

Eggs and overnight oats may be our stalwart breakfast staples, but no one can resist the siren song of syrupy pancakes every weekend. The solution is as elegant as it is delicious: protein pancakes. With all the fat frying, waist-whittling powers of protein-packed eggs and the sweet, comforting flavor you crave, they’re the breakfast option that will work for your sweet tooth and your flat stomach. Here are some of our favorite protein pancake recipes.


Green Smoothie Protein Pancakes

Don’t let the color fool you; mild-tasting spinach is easily masked by ripe bananas and a sweet drizzle of maple syrup. You’ll get in your greens without thinking twice — or fighting with kids to get them to clean their plates. In addition to being a noted muscle-building food, this leafy green is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Pancakes have never been healthier.

Get the recipe from Runnin Srilankan.


Chocolate-PB Protein Pancakes

Protein powder, peanut butter and Greek yogurt team up in this recipe to give you a powerful hit of protein, making this one of the best energy boosting foods to have first thing in the morning. And your taste buds will thank you, too. A healthy dose of cocoa powder deepens the chocolate flavor in these pancakes — the perfect pairing for PB. Just make sure you grab some non-alkalized cocoa powder if you want to reap the full rewards of this sweet spice; Dutch alkalized versions are common and less bitter, but also pack fewer health benefits.

Get the recipe from The Lemon Bowl.


Healthy Vegan Tiramisu Pancakes

Serves: 5
Nutrition: 365 calories, 6 g fat, 50 g net carbs, 6 g sugar, 26 g protein

No, this is not a trick. You can have these pancake-tiramisu hybrids for breakfast and still lose weight. Hear us out. Protein-packed yogurt is spiked with a little sweetener to mimic mascarpone cream, and a little rum flavoring and mocha protein powder make the cakes hit that boozy coffee note you look for in the classic Italian indulgence. A conservative drizzle of chocolate sauce is your reward for packing 26 grams of slow-burning protein into your day before noon.

Get the recipe from A Little Rosemary and Time.


Banana Protein Pancakes

Crank the Jack Johnson and whip up a batch of these banana pancakes this weekend. Unlike the hotcakes Johnson crooned about, these come together in seconds thanks to the blender and slash calories, fat and sugar you would find in a typical stack. Make sure you generously dust your plate with cinnamon before digging in; this spice is not only a perfect complement to banana, but also one of our favorite healthy spices thanks to its ability to balance blood sugar levels, help keep you full for hours after your meal and ward off energy dips.

Get the recipe from Sweet Treats & More.


Apple-Cinnamon Protein Pancakes

Even in the blazing heat of summer, we’re ready for these fall-inspired pancakes. The smell of these golden stacks may conjure apple pie, but they’ll do nothing of the sort to your figure. In addition to using plenty of sweet cinnamon (the health benefits of which we outlined above), this recipe boasts coconut oil, a fat less likely to be stored on your frame than other options like butter. That’s due to its lauric acid, a medium-chain saturated fat that converts into energy more easily than alternatives.

Get the recipe from Pickles & Honey.


Chocolate-Banana Oatmeal Pancakes

When it comes to banishing hunger and ending snacking, protein and fiber are a dynamic duo. These pancakes pack plenty of the former, calling for both protein powder and eggs to fuel your busy morning, but they also add in something unexpected that we love: rolled oats. Uncooked oats in pancakes may sound unseemly, but they hold an overlooked nutrient called resistant starch that aids weight loss, boosts post-meal calorie burn and even lowers your risk of cancer. What are you waiting for? Dig in!

Get the recipe from Inside BruCrew Life.


Pumpkin Protein Pancakes

Serves: 1 (4 pancakes)
Nutrition: 276 calories, 3 g fat, 0.5 g sat fat, 333.7 mg sodium, 33.6 g carbs, 7.7 g fiber, 3.9 g sugar, 30.5 g protein

Frosty November mornings with a steaming cup of coffee and a pile of pancakes can now be yours — year round and free of guilt. While syrupy sweets get a pass around the holidays, this recipe lets you recreate the classic pie you love any morning without worrying about your waistline. The genius blogger behind this recipe, Ana, uses a sweet spice blend and vitamin-rich pumpkin puree (one of our favorite additions to overnight oatmeal) to strike the perfect balance between healthy and indulgent.

Get the recipe from Muy Delish.


Vanilla-Coconut Protein Pancakes

For fans of tropical twists on classic dishes, this pancake recipe is a real winner. These coconut-studded beauties can even be topped with a healthy “icing” created by blogger Karla. And, for the record, we wholeheartedly support that. The pancakes alone pack almost 30 grams of protein and plenty of satiating fiber thanks to the addition of chia seeds, but the “icing,” made from Greek yogurt and a dollop of maple syrup, only ups your morning intake of the vital muscle-builder.

Get the recipe from Foodologie.


Perfect Protein Pancakes

Serves: 2
Nutrition: 212 calories, 6 g fat, 1.2 g sat fat, 214 mg sodium, 20.2 g carbs, 3 g fiber, 2.3 g sugar, 17.4 g protein

If you’re picky about your pancakes, choose this tried and true recipe as the canvas on which you can create your own perfect combination of toppings. Both fluffy and filling, they call for a combination of egg whites, cottage cheese and whey protein for their hefty 17 grams of protein per serving. We prefer plant-based protein powder to whey, which has been known to cause bloating in some people, but if it’s your favorite, feel free to stick with the recipe as written. Pile these high with strawberries and slivered almonds, blueberries and a drizzle of honey, apple and cinnamon — all combinations that will help whittle your middle.

Get the recipe from Running to the Kitchen.


Lemon-Chia Seed Protein Pancakes

Serves: 1 (4 pancakes)
Nutrition: 289 calories, 6 g fat, 0.7 g sat fat, 170 mg sodium, 29.6 g carbs, 5.5 g fiber, 14 g sugar, 33.2 g protein

Pancakes can weigh you down and resign you to a day on the couch if you’re not careful — Netflix binge, we’re talking about you. This recipe gets you out into the sunshine with plenty of energizing protein and a bright addition of lemon zest. Even if you like to sit down to a hefty morning meal, this stack will see you through until lunch thanks to the addition of fiber-filled chia seeds. Plus, chia seeds are hydrophilic, meaning they soak up water, so they’ll help you stay hydrated even when you’re out running around on humid summer days.

Get the recipe from Muy Delish.


Banana-Oat Protein Pancakes

Greek yogurt fans, look no further. This recipe uses your favorite creamy treat and egg whites to skyrocket the protein count while keeping calories low — and you won’t have to worry about choosing a protein powder. This sky-high stack may look no-frills, but bananas, cinnamon and a generous pour of maple syrup make this version a classic. Dust the top with another round of cinnamon to kick the sweet flavor up a notch without any additional calories.

Get the recipe from Running with Spoons.


Lemon-Poppy Seed Pancakes

When it comes to the sweeter side of breakfast foods, the muffin is notorious for contributing to your muffin top, but the pancake’s not far behind. Instead of giving them both up for good in the hopes of realizing your better-body goals, whip up a batch of these. This seemingly indulgent recipe from Lexi’s Clean Kitchen manages to combine the two a.m. heavyweights into a meal that will help trim your middle.

Get the recipe from Lexi’s Clean Kitchen.

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Protein Pancakes for Weight Loss

A stack of pancakes is a hearty sight, and such a pleasure to dig into, until you realize the effects on your waistline. The stack can have 200-600 or more calories, plus a load of carbohydrates to go with it. You are setting yourself up for blood sugar crashes, carb cravings, and an overload of calories for the day before you even think about syrup, butter, or bacon.

There is no need to avoid pancakes if you want to lose weight, thanks to The BariatricPal Store. We have low-carb Protein Pancakes in a variety of flavors, that you can use to satisfy cravings and hit your weight loss goals.

The Bare Minimalist

A strict diet for quick weight loss has very little wiggle room, but you still need to get in your protein at each meal. BariatricPal Protein Pancakes have 90 to 120 calories per serving, plus 14 to 15 grams of protein. They are designed to keep hunger away without pushing you over your calorie limit. Make a single-serving packet in minutes with nothing but water, and lose weight eating chocolate chip, blueberry, or golden fluffy pancakes.

The Grab-n-Go Breakfast Sandwich

Are you on the go and in a rush, but still need a protein-packed breakfast to start the day right? Skip the drive-through, and take your own version of delicious satisfaction. Make two thin Protein Pancakes, and use them to sandwich your choice of any of the following:

  • Low-fat cottage or ricotta cheese.
  • Fat-free cream cheese.
  • Cooked egg whites.
  • Vegetarian breakfast sausage.
  • All-natural ham.
  • Fat-free cheddar cheese.

The Sunday Brunch

Everyone deserves to relax now and then, and how better than at a leisurely weekend brunch? An endless stack of starchy pancakes, crispy bacon, and fried potatoes is not worth the cost to your waistline, but a satisfying brunch can be yours. Along with your favorite flavors of Protein Pancakes, you can set out high-protein, low-calorie, or nutritious items such as the following:

  • Sugar-free syrup.
  • Protein Omelets or hard-boiled eggs.
  • Cauliflower “hash browns” with onion and parmesan cheese.
  • Blueberries, peaches, cantaloupe or other fruit.
  • Shrimp cocktail.

The “Breakfast for Dinner”

Get creative with Low-Carb Baking Mix, and turn your pancakes into savory, but still guilt-free, delights. Add grated zucchini and onion for a vegetable-packed side dish with a protein punch, or mix in cooked, diced chicken breast and vegetables to use up last night’s leftovers. For a vegetarian dinner, top a thin, cooked pancake with shredded cheddar cheese, black beans, and salsa, or feta cheese, thyme, and spinach.

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High Protein Pancake Recipe (Low Carb)

I’ve mastered the do or die willpower that it takes to drop 5 lbs in a week. I feel like it’s gift just as much as it is a weakness. I have a photoshoot on Wednesday so I’ve been eating very clean for about 1-2 weeks (with the exception of ice cream pie on Easter). I know I can look my best by following a strict eating regimen but this tends to cause me to fall off the bandwagon as soon as my shoots are over. Do you need a set date to stay on course like me?

If so, pick an event or random date you want to weigh “X” and stick to it! I love sweets so really, when I say eat clean, I mean, skipping dessert and impulse snacks like Swedish fish while shopping at IKEA. I know that once I reach my date, I can have a cookie or cupcake… and I reward myself with one. The resistance is only temporary and helps build willpower.

As mentioned in a previous post, I’m loosely following pal’s Katrina and Karena’s Tone It Up diet plan for my photoshoot. They have a 14-day event slim down guide with details for each day leading up to the event.

So, what have I been eating while trying to slim down?

I fell in love with a breakfast called the protein pancake. It’s genius. I love carbs in the morning but to really get your muscle to show, you need to cut back on the carbs – not completely. I have this with 1/2 grapefruit most mornings.


  • 1/2 a banana
  • 1/4 cup egg whites
  • 1 scoop Vanilla whey protein powder sweetened with stevia
  • 1 tbsp ground flaxseed (I use chia seeds, try folding them in after they’ve been sitting in the almond milk for 10 minutes for extra volume)
  • 1/2-1 tsp cinnamon
  • 2 tablespoons of unsweetened vanilla almond milk (this is my addition to the TIU recipe)

Combine all the ingredients in a bowl or mug. I know my flax seeds are not all ground up, my blender broke.

You mix and mash with a fork or hand held blender like me, and put into a pre-heated greased frying pan. Let the bottom set so that it’s easier to flip. Some times I put the lid on. It should take 3-5 minutes.

See the edges start to turn color?

When the bottom of the pancake seems solid, flip it over.

It comes out look just like a freaking pancake! Gluten-free pancakes too boot. Sorry vegans. I make this with chocolate protein powder and leave out the banana and seeds, for a dessert if I’m craving it.

Serving Size – 1 GIANT Pancake, about 200 calories, with over 20 g protein (depends on your protein powder), 4 g of fiber and 4 g of fat.

If you liked this post, you might also like:

  • The Best Diet Book You’ll Ever Buy
  • Sunday Brunch! Eat Clean French Toast Recipe
  • How I Finally Reached My Goal Weight

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These are very similar to the Banana Walnut Protein Pancakes but MUCH easier to make! We will sometimes make the batter the night before because we are so hungry when we wake up that we need something to eat right away!

These cottage cheese pancakes are packed with protein and the perfect amount of carbs to keep you fueled until your next meal.


  • Healthy Pancakes for Meal Prep
  • Clean Eating Cake Batter Pancakes
  • Blueberry Burst Pancakes (for one!)
  • Strawberry Pancakes

Scale 1x2x3x

  • 1 1/2 cups of quick cooking oats (substitute gluten free quick cooking oats)
  • 12 egg whites
  • 1/4 cup 1% cottage cheese (we use Friendship brand, no salt added)
  • 2 small bananas or 1 large banana
  • 1/4 cup walnuts
  • 2 tsp pure vanilla extract (avoid HFCS)
  • Dash of cinnamon (optional)
  1. Combine all ingredients into a blender
  2. Heat a skillet on medium-high heat with a light coat of cooking oil (coconut)
  3. Pour about 1/4 c of batter for each pancake
  4. Cook on one side until bubbles appear on top, then flip to cook the other side, about 2 minutes per side.
  5. Repeat until all batter has been used
  • The pancakes may be dark brown, but don’t worry, it’s just the sugars in the banana…they won’t taste burned.
  • If your batter seems too runny you can add a Tbsp of oat flour
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American


Whole foods protein pancakes

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