Personalized Workout & Meal PlansGet Started
Fact checked by Kirsten Yovino, CPT Brookbush InstituteFACT CHECKED
March 20, 2023 1 Comment
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.
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.
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.
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.
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:
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.
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 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.
Yes, it is perfectly fine to cook with protein powder, but there are a few guidelines to follow:
To make the task easier of perfecting your protein pancakes follow some of the tips we highlighted below.
You can make these recipes for cutting or bulking. Format the ingredients & directions like we normally do, and include macros and other tips.
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.
This recipe is perfect for a weight-loss diet or building lean muscle. This protein pancake recipe yields one serving with roughly:
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.
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.
One serving of this recipe was 5 pancakes for us, but feel free to make more or less. Each serving size contains roughly:
Note: If you use a plant-based protein, you will need ⅓ cups plus 1 tablespoon of milk.
Related: Best Bulking Breakfast Ideas
Check out the tips below so you can make the perfect protein pancake every 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!
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.
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.
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.
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.
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.
They can be! The recipes we listed contain healthy ingredients with a complete nutritional profile, including protein and complex carbohydrates.
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.
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.
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!
Comments will be approved before showing up.
November 29, 2023
November 28, 2023
November 28, 2023
At SFS we strive to equip you with the tools and knowledge needed for your fitness journey. Sign up to get the latest on sales, new releases, killer workouts, actionable fitness content and more. As our motto goes - "You don't have to get ready if you stay #alwaysready!"