Protein Pancakes - Eating Bird Food

Protein Pancakes

Move over oats, protein pancakes are here. <– I never thought I would say it, but this is quickly becoming my new motto. While I do still love my stovetop and overnight oats, I’ve fallen in love with protein pancakes and eat them for breakfast almost daily now.

I have the Tone It Up nutrition plan to thank for this little obsession. I’d seen protein pancakes on blogs a million times before but never really thought they’d be my thing because I’m not really a pancake girl. I’m not sure why, but I think it stems from the fact that I grew up eating biscuits and gravy or biscuits and chocolate jam with “big breakfasts” – we never really did the pancake and waffle thing. Although, I don’t eat biscuits now so that’s probably not the best explanation.. I digress.

Anyhow, after I purchased the Tone It Up plan last year I became increasingly intrigued by all their recipes for protein pancakes (they have a ton!) and started experimenting. Soon thereafter I became addicted. The pancakes were a sweet and filling breakfast option that kept me feeling just as full as oats did but with more protein and less carbs.

Over the last few months I’ve tried a bunch of different variations – some I made up and others were recipes that I found online. When I first started making them I had a couple failed attempts – I basically ended up with protein pancake scrambles. They tasted good but didn’t look so hot. Now I’ve perfected my technique! So much so that last time I was cooking one Isaac commented that I was quite the pro at making them. <– Now that I think about it, this may have been a ploy to get me to make him pancakes last weekend.

Since I’ve been enjoying them so much I decided to do a full post with the different protein pancakes I’ve made. Maybe it will convince those of you who haven’t tried protein pancakes yet to try them!

First up, the original TIU Protein Pancake that got me hooked.

protein pancake.JPG

Different toppings to spice things up!


I made those for a while and then started making my own creations like the Protein Pancake with Fresh Figs, Pumpkin Oatmeal Protein Pancake with “banana syrup” and a Pumpkin Apple Protein Pancake.

Just recently I tried Julie’s (Peanut Butter Fingers) Banana Bread Protein Pancakes.


My version of Julie’s recipe included:

  • 1/3 cup oats
  • 1/2 banana
  • 1/4 cup low sodium cottage cheese
  • 3 T egg whites
  • cinnamon

Overall, I love this protein pancake – for one, it skips the protein powder and uses cottage cheese instead – which is great if you don’t have protein powder on hand. The other difference is that you blend up all the ingredients with an immersion blender before cooking so the pancakes are dense, chewy and delicious. I’m a huge fan!

And last but not least, here is my go-to recipe/technique as of late:

Perfect Fit Protein Pancake.JPG
This recipe is pretty much the same as the original TIU version but I use chia seeds in place of the flax. I also wanted to share my technique for getting the pancake to come out. My two favorite protein powders to use are Sunwarrior and Perfect Fit. Vanilla Sunwarrior has always been my go-to brown rice protein powder and Perfect Fit is a new line of vanilla brown rice protein powder from the Tone It Up ladies. I really like Sunwarrior’s new Warrior Blend, but I honestly think Perfect Fit makes the most amazing protein pancakes! They’re so good!!

Healthy Protein Pancake
Cook time
Total time
Serves: 1
  • ¼ cup egg whites
  • 1 scoop of brown rice protein powder
  • 1-2 Tablespoons unsweetened vanilla almond milk
  • 1 teaspoon chia seeds
  • ½ banana, mashed
  • Toppings of choice (I like blueberries, strawberry chia seed jam, nut butters, PB2 or even a bit of maple syrup)
  1. In a small bowl mix together the egg whites, protein powder, almond milk, and chia seeds until all the powder is dissolved. I find that a whisk does a great job for mixing in the protein powder.
  2. Stir in the mashed banana.
  3. Spray a medium sized pan with cooking spray and set heat to low-medium (I use the number 3 on my stove). The lower heat is the key to making sure the pancake doesn’t burn.
  4. Pour in pancake batter and cook until little bubbles form (about 5 minutes). Make sure the pancake is "set-up" enough before you flip or else you'll end up with a scramble. Carefully flip the pancake over to the other side.
  5. Cook until pancake is done in the middle. It typically takes another 2-3 minutes.
  6. Place pancake on a plate, top with toppings and enjoy!


Here are a few other pancake recipes you might want to try:

With that I think it’s time I go make myself a protein pancake for breakfast! After work today we’re headed to the Outer Banks with our friends for the weekend. I couldn’t be more excited to sit on the beach and relax. Do you have any fun Memorial Day plans?

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  1. Aw thanks for including my pancakes :).
    I wonder how they’d do if you added protein powder… I just need to find a protein powder I like! I haven’t tried the Sun Warrior yet. Mainly, I’m afraid I’ll spend $40 for a big package and end up not liking it. I wish they made mini packets!

    • No problem Katie! Isaac loved them and I had a bite as well – they were delicious.

      Sunwarrior offers sample packs of all their flavors. Just email and they’ll hook up up. πŸ™‚ I think you’ll love the vanilla.

    • Clinton O says:

      Optimum Nuitrition makes wonderful protien powders, they are one of the top brands. Most people love it, you should give it a try. I’ve been using it for about a year myself. Stick with their gold standard series

  2. That’s a serious recipe round up! I’ve tried most of the versions you listed, but the key for me is getting the real pancake consistency – I haven’t tried the TIU version yet but my favorite are Janetha & Lauren’s (Biochemista) recipes.

    • I think it’s really hard to get the fluffy real pancake consistency with protein pancakes. I don’t mind that they don’t have the same consistency because I was never a pancake person before but I can see how it could be disappointing. :/

      I’ll have to check out Lauren’s recipe!

  3. They are delicious and surprisingly filling! Any recommendations for toppings? I’m still in the mentality that a pancake needs to be smothered in a sauce πŸ™‚

  4. I <3 protein pancakes! Thanks for including my version πŸ™‚ You know you stalk too many blogs when you've seriously made almost all of those listed! haha
    Have a great long weekend!

  5. Shannon says:

    Have you tried making these in a larger batch and re-heating them for busy mornings?

  6. I like the TIU ones too and have been experimenting… fun coming up with new combos.

  7. I make protein pancakes from Carrots n’ Cake that are very similar to yours. Love them, so addicting. I put plain Greek yogurt, peanut butter and berries on mine. Best breakfast πŸ™‚

  8. Yummm!!! I haven’t had protein pancakes in awhile. I used to make them fairly often, although not normally for breakfast.

  9. love the TIU protein pancakes! we love our protein pancakes, and now waffles πŸ˜‰

  10. i love the TIU protein pancakes! I’m very intrigued by their protein powder, it’s helpful to hear your good feedback!

  11. Megan @ Fiterature says:

    I have yet to try protein pancakes…and I think you’ve finally convinced me! Thanks!

  12. I’d like to try the protein pancakes that don’t have protein powder in them. Has anyone tried substituting plain Greek yogurt for the cottage cheese?

  13. Drooling! Now I know what I want to have for breakfast tomorrow. I just adore pancakes, and I’m always looking for a healthy version! Thank you for sharing. I’m sorry I’ve been absent for so long, but I’m glad I’m back. I just moved my blog to a new site, and I’d love for you to visit when you get the chance. I hope you are having a beautiful Sunday morning.

  14. I stumble across this website on the search-engine on the keyword “how to eat healthily.” To be horror, I was pretty shocked and surprised when I see the title Eat Bird Food. I was like, you got to be kidding me!!!! haha, ironically, I found your blog to be 1 of the most insightful blog I’ve ever seen. Thank you so much:) Keep up the good work

  15. I have pancakes every morning. I’m allergic to oats so it’s just easier. Plus I always blend spinach into my egg whites so I get some extra AM veggies!

  16. Thanks for the holler! Dude, protein pancakes are one of the best meals EVER. For any time of day!

  17. Love all of the combinations for protein pancakes! What is the textural/taste difference between brown rice protein powder vs whey protein powder in the pancakes? I’ve always had whey based protein powder on hand so have always used that at home.

  18. Chelsea says:

    I loveee protein pancakes, I’ve been doing TIU for a few months now, and these are probably my favorite thing ever. However, I’m a vegan so I vary the recipe slightly. (their [TIU} original vegan version calls for silken tofu in place of the egg whites, and it doesn’t work at all, so i just omit it and use an egg replacer for one egg– i know it lacks additional protein, but i’m ok with that.) I also add 1tbsp whole wheat pastry flour along with the protein powder (my two favorites are also sun warrior vanilla and the perfect fit), and typically make a waffle or muffin in lieu of a pancake. AND I almost always mix in some chia seeds. It’s my favorite breakfast. Right before I read this post I was just thinking “man, i’m excited about my waffle in the morning!” So seeing it just made me even more psyched.

    • Love your comment because as you can probably tell, I am addicted to them as well. πŸ™‚ I was wondering what the vegan version used instead of egg whites – thanks for sharing! Just curious, When you make a muffin do you heat it in oven or microwave?

      • Chelsea says:

        I usually just use ener-g egg replacer or one flax egg (1tbsp ground flax with 3tbsp warmish wate. You probably already knew that though). When I make the muffin I bake
        It at 375 for 25-30 minutes,then let cool/firm up more for 5 minutes or until i cant wait to eat it. Haha. I add in a small amount of fresh berries that I have on hand… Whenever I’ve used frozen fruit the muffin comes out really mushy in the middle, so def use fresh. πŸ™‚ Oh! And be sure to use some parchment paper or a liner or whatever, because otherwise it will stick. A lot.

        I love your blog! I read it regularly but haven’t commented before. Your crispy tofu cubes are one of my boyfriend’s favorite foods of all time. They are so yummy!

        • Can u give a sample of what the daily breakfasts, lunches, dinner, and snacks are like? I’m considering purchasing this, but money is really tight (and I’ve wasted so much money on plans that were horrendous or just not compatible).

          Also, do u know the cals and %/grams of protein, fat, carbs in the plan?


  19. Caroline says:

    After seeing all of the protein pancake recipes on your site and on TIU’s site, I’ve finally been convinced to buy my own protein powder! I chose vanilla whey protein powder. I can’t wait to try it in my pancakes and smoothies. Wish me luck πŸ™‚ Love your blog!

  20. Just wanted to let you know that I am IN LOVE with your version…and mentioned/linked to them in my blog! Thanks!

  21. I just made the cottage cheese recipe. Was so skeptical, but they turned out great! THe first batch were too thin and dense for me, so I added about 1 Tbsp of flour, and a bit of milk with a tsp of cider vinegar, and 1/4 tsp of baking soda-they fluffed right up! So good!

  22. I just found your site and this recipe and I am so excited to try it this weekend!

  23. This is so exciting, I am so tired of All Bran Flakes or peanut butter on toast! YAY!

  24. I tried the protein pancakes. They are awesome. This is a great combination. I look forward to eating this in the future, and recommending it to others. Thank You.

  25. i mixed the chia seeds in with peach puree(sub for the mashed banana) the night before, do you think it’ll still work well? just trying to make them even easier to throw together in the morning;)

  26. I just got the pingback for this post. Silly WordPress. πŸ™‚

    Glad you were enjoying the protein pancake love, and rice protein powder really does make the best. I’ve tried both whey and egg white powders in the past, and my pancakes came out like rubber tires. Blech.

  27. I started to make protien pancakes back in 2000 with soy protien powder. I liked them but family hated soy flavor. Thanks for rice protien powder recipes. I will try them.

  28. Alexandria Parsons says:

    Love these recipes. I just emailed Sunwarrior and they wrote me back immediately saying they are sending me samples. Thank you. I can’t wait to try this. For my topping, I going to put honey greek yogurt and strawberries. I am drooling right now.

  29. I noticed you are supplementing the flax for chia seeds.
    You may want to look into SALBA VS CHIA SEEDS. Chia has been inconsistent with Omega 3 & less nutrient dense product (due to growing practices).
    Here’s a link of livestrong; however, you can refer to your own trusted resources:
    Check it out & you will probably make the switch πŸ™‚

  30. I love protein pancakes! I also recently made a fall inspired “pumpkin protein pancake” their so yummy and gluten free. I made a video on how to make them on my youtube channel if your interested:)

  31. I just made my first batch of Protein Pancakes recently (banana ones) and I actually can’t believe I went for that long without knowing about them! Haha thanks Britt πŸ™‚

  32. I tried these out. I’m not a fan of using three tablespoons of sugar, but they are amazing.

  33. ArcticChick says:

    Stumbled across your site researching the Sunwarrior affiliate program and found this awesome recipe! Would you have a suggestion for egg substitute? I can’t eat eggs. πŸ™ TIA!

  34. Samantha says:

    So glad I found this recipe! I’ve been making the TIU pancakes but they just don’t cook through for me and are always a bit mushy in the middle, no matter the temp or amount of time I cook them for. I see you add chia, does that help at all with that, or maybe ground flax would help? Any advice there? I’m going to give your version a try tomorrow so we’ll see!

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