Protein Pancakes
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Published Nov 11, 2023, Updated Nov 21, 2023
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These healthy high protein pancakes are made with 5 simple ingredients and packed with over 40 grams of protein per serving. They’re fluffy, delicious and will keep you energized and feeling full all morning long.
We are pancake lovers in our house! What I don’t love? Eating pancakes and feeling hungry an hour later. Luckily, I’ve found the solution to this problem… protein pancakes!
They’re super simple to whip up, can be customized with different mix-ins and toppings and are loaded with over 40 grams of protein per serving!
Table of Contents
Why You’ll Love This Recipe
- High protein – With a whopping 40 grams of protein per serving, these pancakes are a fantastic way to start your day!
- Easy to make – These pancakes come together in no time with just 5 main ingredients.
- Healthy – These pancakes are dairy-free, gluten-free, made with nutritious ingredients and naturally sweetened with banana. They also provide complex carbohydrates, essential proteins and healthy fats that give you balanced nutrition.
- Feel full longer – Thanks to the high protein and fiber content, these pancakes will keep you satisfied much longer than traditional pancakes, helping to curb mid-morning snack cravings.
Ingredients Needed
- egg whites – a high protein, low calorie option in place of a traditional egg! Instead of breaking apart full eggs and wasting the yolks, I keep a carton of egg whites on hand for these pancakes.
- vanilla protein powder – any type of protein powder works! I recommend Nuzest because it’s plant-based protein powder and has a short, clean ingredient list. Use code eatingbirdfood for 15% off!
- banana – the banana replaces the oil in these pancakes, helps bind the pancakes together and adds a little natural sweetness.
- oat flour – you can use my oat flour recipe or buy store-bought oat flour.
- almond milk – just in case your batter is too thick and needs a little thinning. Any milk will work, but I usually use unsweetend almond milk for a dairy-free option.
- chocolate chips – these are optional, but who doesn’t like chocolate chip pancakes?! I use Lily’s chocolate chips because they are gluten-free, vegan and have zero sugar added.
How to Make Protein Pancakes
Step 1: In a small bowl whisk together the egg whites and protein powder with a fork or whisk until all the protein powder is dissolved.
Step 2: Stir in the mashed banana, oat flour and add the chocolate chips, if using. If the pancake mixture seems too thick you can add almond milk to thin it out a bit (start with 1 tablespoon at a time).
Step 3: Spray a large nonstick skillet pan with cooking spray (or you can use an oil like coconut oil) 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. Pour in pancake batter (I used ¼ cup for each) and cook until little bubbles form (about 3-5 minutes).
Step 4: Make sure the pancakes have set enough before you try flipping them, or else you’ll end up with a scramble. Carefully flip the pancakes over to the other side. Cook until pancakes are done in the middle (typically takes another 2-3 minutes).
Step 5: Place pancakes on a plate, top with your favorite pancake toppings. I like these with a drizzle of maple syrup, peanut butter and extra chocolate chips. Makes 4-5 pancakes.
Recipe Substitutions
Flour – I haven’t tried a substitute for the oat flour, so I wouldn’t recommend it as I’m not sure how the pancakes would turn out.
Egg whites – If you don’t have egg whites on hand and don’t want to waste the yolks you can use whole eggs instead. 3-4 eggs should be equivalent to 1/2 cup egg whites.
Banana – If you’re not a banana fan or don’t have any on hand you can use 1/2 cup applesauce instead of the mashed banana.
Protein powder – I went with a vanilla protein powder for this recipe, but feel free to use chocolate protein powder or your favorite flavor. I used a pea protein powder, but whey protein powder or hemp protein powder should work in this recipe. The flavor might just change slightly. If you want to make protein pancakes without protein powder try making these cottage cheese pancakes instead.
Flavor enhancers – Feel free to add different flavor enhancers like cinnamon or vanilla extract to the batter.
Recipe Tips
- Use a ripe banana: The riper, the better as that’s the main source of sweetness in these pancakes!
- Consistency is key: The batter should be neither too thick nor too runny. If it’s too thick, the pancakes might be doughy inside. Too thin, and they may not hold together. Adjust by adding more almond milk or oat flour, if necessary.
- Preheat your pan: Make sure your pan is properly preheated before you start cooking the pancakes. This helps them cook evenly and get that delicious golden-brown exterior.
- Cook on low-medium heat: Cooking your pancakes on low-medium heat (I use the number 3 on my stove) allows them to cook through without burning the outside. Patience is key here!
- Let pancakes set: Make sure the pancakes have set enough before you try flipping them, or else you’ll end up with a scramble.
- Use a high quality protein powder: The type of protein powder you use can significantly affect the taste and texture of your pancakes. Opt for a brand with minimal additives and a flavor that you enjoy.
- Feel free to customize: While these pancakes are delicious on their own, don’t hesitate to add your favorite mix-in’s or toppings. Fresh fruits, nuts, or a drizzle of maple syrup can add an extra dimension of flavor.
Topping & Mix-in Ideas
I love this protein pancake recipe as is, but feel free to add your favorite pancake mix-ins and toppings!
- Maple syrup – can you have pancakes without maple syrup?! I think not! My husband is a big fan of bourbon barrel-aged maple syrup.
- Fresh berries – I love mixing fresh blueberries right into the batter or topping the pancakes with fresh berries when serving. They add a pop of color and such good flavor!
- Chocolate chips – mix chocolate chips into your batter for extra sweetness and flavor. I’ve been loving Lily’s chocolate chips as they are dairy-free and low sugar!
- Nut butter – I love adding a drizzle of nut butter to my pancakes along with maple syrup!
- Nuts – for some crunch top your pancakes with chopped nuts like pecans, walnuts or almonds.
- Greek yogurt – For an extra protein boost, add a dollop of Greek yogurt or your favorite plant-based yogurt on top. It creates a beautiful contrast with the warm pancakes and can be sweetened with a bit of honey or maple syrup.
What to Serve With Protein Pancakes
Since these pancakes are loaded with 40 grams of protein per serving we often eat them on their own for breakfast. But if you’re hosting a brunch or want a more filling meal, here’s what I recommend serving with these pancakes:
- Quiche – get your savory fix with this dairy-free spinach quiche or this kale and feta crustless quiche.
- Meat – some sort of breakfast sausage and/or bacon would be delish paired with these pancakes. For a vegan option try this tempeh bacon.
- Fruit salad – I love this fruit salad with mint or this simple fruit salad.
- Coffee – make my cold brew or this pumpkin spice latte for the ultimate fall experience.
- Fun drink – make these mimosas or bellinis for a fun adult beverage.
Storing & Reheating
Refrigerator – Store any leftovers in an airtight container in the fridge for up to one week.
Freezer – If you want to store for longer than a week, I recommend storing in the freezer! Store in an airtight container or freezer bag and store for up to three months.
To reheat – No matter how you store them, the reheating process is important! I like to heat them in my toaster oven, but you could also use a traditional oven or the microwave if you’re short on time. For the oven or toaster oven, heat on 300-350°F until pancakes are warm.
Protein Pancake FAQ’s
Yes! These pancakes are packed with 40 grams of protein per serving, they’re naturally sweetened with just banana and are made with real-food, nutritious ingredients.
If you’re wondering why I care about protein or why I’m sharing a recipe for pancakes with protein, here’s your answer! Protein is one of the three macronutrients that are necessary for our body’s functions (along with fat and carbohydrates). It helps build your bones, muscles, tissues and organs and also keeps those things functioning properly. On a less science-y note, protein helps you feel full and satisfied, helps with cravings and helps maintain your weight. I love adding protein to meals that would otherwise leave me feeling unsatisfied and hungry a couple of hours later… things that are typically carb-heavy like pancakes, oatmeal and cookies.
Yes, making protein pancakes in a blender is quick and easy, which also ensures a smoother batter. Just place all your ingredients in the blender and blend until smooth. This method also makes pouring the batter onto the griddle or pan more convenient and less messy.
The perfect time to flip your pancakes is when the edges begin to look set and bubbles form on the surface of the batter. The underside should be golden brown. Flip the pancakes gently and cook until the other side is golden brown as well.
More Pancake Recipes to Try
- Healthy Pumpkin Pancakes
- Banana Pancakes for Babies
- Greek Yogurt Pancakes
- Overnight Oatmeal Pancakes
- Cottage Cheese Pancakes
Popular Protein Recipes
- Peanut Butter Chocolate Protein Bars
- Double Chocolate Protein Muffins
- Peanut Butter Protein Cookies
- Protein Donuts
- Protein Baked Oatmeal
Check out my roundup of high protein snack recipes and high protein vegetarian recipes.
Protein Pancakes
Ingredients
- ½ cup liquid egg whites
- 1 scoop (25 grams) vanilla protein powder
- 1 banana, mashed
- ¼ cup oat flour
- 1-3 Tablespoons almond milk
- ¼ cup chocolate chips, if desired
Instructions
- In a small bowl whisk together the egg whites and protein powder with a fork or whisk until all the protein powder is dissolved. I find that a whisk does a great job for mixing in the protein powder.
- Stir in the mashed banana, oat flour and add the chocolate chips. If the pancake mixture seems too thick you can add almond milk to thin it out a bit (start with 1 T at a time).
- Spray a medium sized non-stick 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. Pour in pancake batter (I used ¼ cup for each) and cook until little bubbles form (about 3-5 minutes).
- Make sure the pancakes have set enough before you try flipping them, or else you’ll end up with a scramble. Carefully flip the pancakes over to the other side. Cook until pancakes are done in the middle (typically takes another 2-3 minutes).
- Place pancakes on a plate, top with your favorite pancake toppings. I like these with a drizzle of maple syrup, peanut butter and extra chocolate chips. Makes 4-5 pancakes.
- Store in the refrigerator for up to 7 days or in the freezer for up to 1 month. When you're ready to enjoy, you can eat them cold if you'd like but I like to reheat the pancakes by popping them in the toaster oven or microwave for 30 seconds – 1 minute. If frozen, you can thaw them in the fridge or pop in the microwave to thaw and reheat.
Notes
- Flour – I haven’t tried a substitute for the oat flour, so I wouldn’t recommend it as I’m not sure how the pancakes would turn out.
- Egg whites – If you don’t have egg whites on hand and don’t want to waste the yolks you can use whole eggs instead. 3-4 eggs should be equivalent to 1/2 cup egg whites.
- Banana – If you’re not a banana fan or don’t have any on hand you can use 1/2 cup applesauce instead of the mashed banana.
- Protein powder – I went with a vanilla protein powder for this recipe, but feel free to use chocolate protein powder or your favorite flavor. I sued a pea protein powder, but whey protein powder or hemp protein powder should work in this recipe. The flavor might just change slightly.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
My breakfast today….these are so delicious. They will definitely be in my favorite rotations. Great recipe!
Woo!! I’m so pumped this protein pancakes were a hit, Carol! Thanks so much for the review. It means so much to me!
Is there any way to make these pumpkin-themed? Would be nice with the fall weather coming up.
Hey Justin – I have these pumpkin pancakes you could try instead.
I cannot eat bananas, so could I use oil or applesauce instead?
Hi, Rae. I haven’t tested it, but you could try using applesauce instead! Let me know how they turn out if you try it!
How much applesauce would you recommend to sub for the 1 banana?
Hi Colleen – I’d swap about 1/2 cup of applesauce per 1 banana. Let me know how it goes!
Could you use full eggs instead of egg whites here?
Hi Lauren, I haven’t tried regular eggs for this recipe, but they should work! To replace the 1/2 cup egg white you’ll want to measure 1/2 cup of eggs (which should be about 4 large eggs). Let me know if you try it out and how it goes.
This recipe is so good. Thanks for the recipe.
Aw yay! I am so excited to hear that you are enjoying this recipe, Ashe. Thank you so much for coming back and leaving your review & star rating, it means so much to me!
love the recipe it tastes great!!!!
Yay! I am so glad that you are enjoying this recipe, Archie. Thank you for your review + star rating, I appreciate it.
Hi there! Wondering a low carb alternative to the oat flour? Do you think a nut flour would work? If so, same ratio? Thanks!
Hi Tammy – I am not sure what a good sub would be as I haven’t tested one out. If you try a nut flour, let me know how it turns out. Just keep in mind, most nut flours absorb more liquid than other flours, so you might need to adjust the liquid ingredients a bit to get the proper consistency.
This recipe is amazing! Have you ever done them as pancakes?
Hi Heather – Do you mean waffles?? I do have a protein waffle recipe, HERE!