Written by Kyle Ustach | BScEcon
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Pancakes are one of the all-time classic breakfast foods that are great any time of the day. Unfortunately, pancakes are fattening and contain little nutritional value, so weightlifters and dieters often avoid them.
What if you can have delicious pancakes without guilt? Enter protein pancakes, a healthy alternative that has the same delicious taste as regular pancakes but is packed with protein. In this article, we will give you our 3 best protein pancake recipes.
What Are Protein Pancakes?
Protein pancakes are a healthier, high-protein alternative to pancakes. Regular pancakes contain little nutritional value, as they contain fat and empty carbohydrates. Protein pancakes have a high amount of protein, either by adding protein powder or protein-packed ingredients, such as Greek yogurt.
The most common protein pancake recipes contain protein powder mixed in, most likely whey protein. However, you can also make protein pancakes without protein powder by using high-protein ingredients. They are considered protein pancakes as long as they contain a high amount of protein.
Why You Should Make These Protein Pancake Recipes
Making your protein pancakes has many benefits, especially compared to store-bought ones. Protein pancakes use healthy ingredients such as egg whites, rolled oats, and protein powder to turn your guilty pleasure into a healthy, protein-packed meal.
Protein pancakes are great for a cutting or bulking diet, providing high protein content to build muscle and complex carbohydrates to energize you for hours. Store-bought protein pancakes contain unnecessary added sugars, so making them at home ensures you use high-quality ingredients.
The Best Protein Pancake Recipe
This easy protein pancake recipe requires only six ingredients and takes about 20 minutes. This is the most basic, plain recipe, so we encourage you to add flavor through toppings and added ingredients.
Easy Protein Pancake Recipe
Ingredients:
- 2 large eggs
- 1 tablespoon of vanilla extract (If you use a vanilla-flavored protein powder, only 1 teaspoon is needed)
- ½ cup of plain Greek yogurt
- 2 scoops of unsweetened whey protein powder (~40 grams)
- 1 teaspoon of baking powder
- 1 teaspoon of stevia glycerite (equal to ⅓ cup of sugar)*optional
- Oil spray for the griddle
Instructions:
- In a medium mixing bowl, whisk together the eggs, vanilla extract, stevia, and Greek yogurt
- Add the protein powder and whisk thoroughly until completely smooth and blended. Use a spatula to scrape the sides if it sticks
- Add the baking powder and whisk it into the batter. Let the batter sit for a few minutes while you prepare the griddle in the next steps. It will continue to slowly thicken the longer it sits.
- Heat a non-stick griddle or a large 14-inch non-stick skillet over medium heat. Be sure not to use higher than medium heat. Spray the griddle or skillet with oil.
- Using a cookie scooper, spoon, or spatula, scoop the batter and pour it onto the griddle in circular pancakes. This recipe is based on nine average-sized pancakes, but feel free to adjust to your preferred macros. A double-burner griddle should hold all nine pancakes, while a skillet will likely fit four or five of each batch.
- Cook the pancakes on medium heat until they start to bubble on top, which looks like little holes. If the griddle is sufficiently heated, it should only take one-two minutes. Flip them and cook the other side for 10 to 20 seconds or longer. Be sure to monitor them closely because they cook very fast. It's important not to overcook them because they will be dry and rubbery.
- Transfer the cooked pancakes to a plate. Cover the cooked pancakes with tin foil if you need to cook another batch to keep them warm. Serve immediately once they are ready.
Nutritional Facts:
This recipe will yield 18 small pancakes, two servings of nine pancakes each. If you divide the batter into two servings, each one serving will have roughly:
- 258 calories
- 32 grams protein
- 10 grams fat
- 5 grams carbs
- 0.5 grams fiber
- 3 grams sugar
If you want to make only one serving, use half the ingredients.
One note regarding this recipe is that pea protein or any other non-dairy protein powder will not work for this recipe. Also, use Greek yogurt as specified, as regular yogurt won't work.
How to Personalize Your Protein Pancakes
There are several ways to personalize your protein pancakes to be more flavorful or diet-friendly. We like adding our toppings inside the batter mixture and garnish on top.
Add fresh fruit such as blueberries, strawberries, or mashed bananas to your batter for a fruity protein pancake. Add a little honey, maple syrup, or stevia to your batter if you prefer something sweeter than fruit. You can also use chocolate protein powder or chocolate chips.
Try adding peanut butter or another nut butter if you want more protein. You can also add high protein nuts like peanuts, walnuts, or pecan. Some of our favorites include mixing fresh fruit with nuts, like banana walnut or apple pecan.
You can substitute ingredients to meet your diet, such as non-dairy milk (almond milk) or plant-based protein powder. Just be mindful that substitutions may alter the protein pancakes taste profile.
The Best Protein Powder For Pancake Batter
The recipes we listed use whey protein powder, the best protein powder for baking which is also our favorite protein powder in general. Whey protein isolate is the best, but whey protein concentrate is nearly as good. It is best to use unsweetened or vanilla protein powder, so the flavor doesn't interfere with the other ingredients. Try sticking with unflavored, vanilla, or chocolate for protein powder pancakes because some other flavors may contain extra sugars.
Unless a recipe states you should use a specific type of protein, feel free to use a plant-based option. Avoid using casein protein powder because it is extremely absorbent, leaving your food a dried-out paste.
Related: Whey isolate vs Whey Concentrate Protein
Is It OK To Cook Protein Powder?
Yes, it is perfectly fine to cook with protein powder, but there are a few guidelines to follow:
- You need to use a protein powder that works well with cooking, such as whey concentrate or whey isolate.
- You need to ensure you don't use too much protein powder because it will leave your food dry and crumbled without structural support. Start with a small amount and slowly add it until you find the sweet spot.
- Be sure you use some fat or liquid, like milk, to keep the batter from drying.
Protein Pancake Grocery List
Main Ingredients:
- Eggs or egg whites - Eggs are needed to cook fluffy and properly.
- Baking powder - Important for structure and fluffiness.
- Protein powder - Unflavored, vanilla, or chocolate is best.
- Greek yogurt - Adds important moisture and protein.
- Rolled oats - You can also buy oat flour, but we like to make our own.
- Coconut flour - Helps absorb some of the liquid.
- Milk - Any type of milk is fine, including almond, cashew, or other non-dairy options. The fat in the milk helps keep the pancakes moist and tender.
Additional Toppings:
- Maple syrup or honey - Great for additional sweetener
- Peanut butter (or any nut butter)
- Chocolate chips
- Fresh fruit - Strawberries, blueberries, bananas, raspberries, etc
- Shredded coconut
- Nuts - Nuts such as almonds, peanuts, cashews, walnuts and pecans add healthy fats and protein
4 Tips For Cooking Perfect Protein Pancakes
To make the task easier of perfecting your protein pancakes follow some of the tips we highlighted below.
- Be sure to use medium heat. The optimal temperature on griddles is 375 Fahrenheit, which is medium heat. It is important not to cook on high because too high heat will burn them on the outside while undercooked on the inside. Medium heat slowly cooks them perfectly with a soft inside and golden-brown, crisp outside.
- If the batter is runny when forming the pancakes, try using a spatula and gently pull the runny edges toward the middle.
- Make sure your baking powder is fresh. Baking powder loses potency over time, so it should be discarded after roughly six months.
- Make smaller pancakes than you normally would since the batter is so thin and runs out. For example, try using a 1.5-tablespoon cookie scoop rather than a 4-tablespoon ice cream scooper.
2 Additional Protein Pancakes Recipes
You can make these recipes for cutting or bulking. Format the ingredients & directions like we normally do, and include macros and other tips.
Lean Peanut Butter Protein Pancakes (No Protein Powder)
Peanut butter is one of our best friends when making high-protein treats; protein pancakes are no different. This recipe does not require protein powder and is perfect for a cutting diet. It takes about five minutes and produces one serving, perfect for a quick, protein-packed breakfast or snack.
Ingredients:
- ½ cup of egg whites (or 2 full large eggs)
- ⅓ cup of organic rolled oats
- ¼ teaspoon of baking powder
- 1 tablespoon of natural peanut butter
- ½ of a banana, sliced and quartered
- ½ teaspoon of cinnamon (optional)
Instructions:
- Combine the oats, baking powder, peanut butter, egg whites, cinnamon, and a quarter of a banana (¼) in a blender and mix until you have a batter. Some type of handheld blender is fine as long as the peanut butter mixes evenly.
- Coat a non-stick pan with cooking spray and put over medium heat. Pour or scoop the batter into the pan and form your desired number of pancakes.
- Sprinkle the remaining quarter of the banana into the pancakes, or add them all at once in the previous step.
- Cook on medium heat for roughly two minutes until the pancakes are firm and have small bubbles. Flip them over and cook for another minute or two maximum. Be sure to watch them closely, so you don't overcook them.
Nutritional Facts:
This recipe is perfect for a weight-loss diet or building lean muscle. This protein pancake recipe yields one serving with roughly:
- 316 calories
- 21 grams protein
- 37 grams carbs
- 6 grams fiber
- 10 grams fat
- 10 grams sugar
Note: We use liquid egg whites for this recipe because they keep the pancakes light and fluffy while providing lean protein. However, you can swap out the egg whites for two full eggs if you prefer. For a plant-based alternative, try using two flax or chia seeds.
Bulking Protein Pancakes (With Protein Powder)
One of the best aspects of bulking or trying to gain muscle is that you get to eat more than normal, including items you might not normally eat. This recipe is perfect for a bulking diet or those trying to gain muscle, as it packs 36 grams of protein and over 500 calories per serving.
Ingredients:
- ½ cup of rolled oats (50g)
- ¼ cup of vanilla whey protein powder (30g)
- 1 tablespoon of coconut flour (Or use an extra tbsp of rolled oats)
- 1 teaspoon of baking powder
- 1 teaspoon of cinnamon
- ⅛ teaspoon of salt
- ½ of a small-medium ripe banana (50g)
- 1 large egg
- ¼ cup of milk
- Oil or butter for cooking
Instructions:
- Add the rolled oats to a blender and blend for 10 to 15 seconds until completely broken down into a flour-like powder. This will make our oat flour.
- Add the oat flour, protein powder, coconut flour, baking powder, cinnamon, and salt in a small bowl and mix thoroughly
- In a separate medium-sized mixing bowl, mash the banana until it is smooth. Add the egg and milk, then mix well until evenly combined. Add the dry ingredients to the wet and mix until all is absorbed and there are no lumps. Be sure not to over mix; you want the batter to be thick. Let the batter sit for five minutes.
- Heat a large non-stick skillet or griddle on low to medium heat. Once the skillet is hot, add the butter or oil to grease the pan, letting it warm up. Scoop the batter onto the pan and form roughly five (or more) pancakes. If your pan is smaller, it is perfectly fine to cook in batches.
- Cook for 3-4 minutes until small bubbles form on the pancakes. Once there are a handful of bubbles, flip the pancakes and cook the other side for 1-2 minutes until golden brown. Be sure to monitor them carefully, as they will cook very quickly.
- Add your favorite toppings and enjoy!
Nutritional Facts:
One serving of this recipe was 5 pancakes for us, but feel free to make more or less. Each serving size contains roughly:
- 514 calories
- 36 grams of protein
- 63 grams of carbs
- 11 grams of fiber
- 14 grams of fat
Note: If you use a plant-based protein, you will need ⅓ cups plus 1 tablespoon of milk.
Related: Best Bulking Breakfast Ideas
4 Common Protein Pancake Cooking Mistakes To Avoid
Check out the tips below so you can make the perfect protein pancake every time.
- Make sure your baking powder is fresh. Baking powder loses potency over time, so the fresher, the better.
- Make sure you don't use higher than medium heat. For example, cooking your protein pancakes on high heat will burn the outside without cooking the insides. On the other hand, they cook very quickly on medium heat, so rushing is unnecessary.
- Be sure not to use too much protein powder. Using too much protein powder will cause the protein pancakes to dry and fall apart. Instead, start small and slowly increase your protein powder. You can add milk, coconut oil, or another liquid or fat to provide moisture for the protein powder.
- Don't make your batter too far in advance. The longer the batter sits, the thicker it gets, so it should be used after a few minutes of settling.
Protein pancakes FAQs
Can You Make Protein Pancakes Ahead of Time?
Whether you're meal prepping for weight loss or to bulk up you can reach your macros more easily. Protein pancakes can be made beforehand, so you can prepare a stack of protein pancakes daily!
- Refrigerator: When properly stored, most protein pancakes will stay fresh for three to four days. Be sure to store your protein cakes in an airtight container and place them in the refrigerator as soon as they cool off.
- Freezer: You can also freeze your protein pancakes for long-term use if you like to cook in bulk. For both the refrigerator and freezer, place your pancakes in freezer bags separated by wax paper, so they don't stick together. Then, you can easily reheat them in the microwave, toaster oven, or stove straight from the refrigerator or freezer.
If you are heating one or two for a quick snack, you only need ten to twenty seconds. If you are making a whole plate full, you will likely need one minute, but monitor them closely and not overcook them.
Are protein pancakes healthy?
Protein pancakes are healthier than regular pancakes; however, we would not qualify them as healthy. They are a much healthier option than regular pancakes, but they have little nutritional value without the protein or healthy complex carbohydrates.
Can I replace flour with protein powder in pancakes?
You should only partially replace flour with protein powder, not completely. Replacing no more than ⅓ of the flour is recommended, with ¼ being an ideal replacement amount. Any more protein powder than this will cause your pancakes or baked goods to be extremely dry. Pancakes need the gluten in the flour to provide structure and make them rise.
Are Kodiak protein pancakes good for you?
Kodiak Cakes are healthier than regular store-bought pancakes because they use whole-grain flour rather than refined flour, plus the added protein content. However, they contain added sugars, so it is healthier to make your own.
Are pancakes OK for diabetics?
Diabetics should avoid pancakes and protein pancakes alike. While the protein content and whole-grain carbs make it safer than regular pancakes, avoiding them or consulting your doctor is best.
Are protein pancakes actually healthy?
They can be! The recipes we listed contain healthy ingredients with a complete nutritional profile, including protein and complex carbohydrates.
Can You use protein powder instead of flour for pancakes?
No, you need some type of flour that contains gluten. The gluten is needed to give them structure and allow them to rise. Without some type of flour, the pancakes will be flat and crumbly, unable to hold their structure. Try using whole-wheat flour, oat flour, or another healthy alternative to white flour.
Can You Add Protein Powder to Regular Pancakes?
Yes, you can add protein powder to regular pancakes by substituting a portion of the flour for protein powder. Swap no more than ⅓ of the flour for protein powder. If you add protein powder to the instant mix, add more milk or liquid because the protein powder will dry out the other ingredients.
Are Protein Pancakes Good For Building Muscle?
Yes, they are great for building muscle. Protein pancakes contain high protein and healthy carbohydrates needed to help build muscle.
Want more high protein recipes? Check out our articles that teach you everything you need to know about making the best high protein oatmeal, protein muffins, high protein overnight oats, and the most delicious homemade protein bars.
Looking for another protein-packed breakfast favorite? Check out these 5 Best Protein Donuts!
References
- DeLeeuw, Vered. "Protein Pancakes." Healthy Recipes Blog, 4 Mar. 2022, healthyrecipesblogs.com/protein-pancakes/.
- Spies, Dani. "Peanut Butter Protein Pancakes «Gluten Free Recipe! «Clean & Delicious." Clean & Delicious, 1 Jan. 2021, cleananddelicious.com/peanut-butter-banana-pancakes/.
- Kelly. "High Protein Pancakes (37g of Protein!)." Eat the Gains, 9 June 2022, eatthegains.com/protein-pancakes/.
Kyle Ustach
Author