Home Recipe Index Meal Type Breakfast Pancakes Protein Pancakes

Protein Pancakes

By Brittany Mullins

4.48

50

Published Nov 11, 2023, Updated Jan 27, 2025

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GFGluten-FreeDFDairy FreeVGVegetarianHPHigh-Protein

These high protein pancakes are made with 6 simple ingredients and packed with 40 grams of protein per serving. They’re fluffy, delicious and will keep you full all morning long.

I absolutely love pancakes, but what I don’t love? Eating pancakes and feeling hungry an hour later. Luckily, I’ve found the solution to this problem… protein pancakes!

One serving of this protein pancake recipe makes 4-5 pancakes and has over 40 grams of protein! This means you get to eat a whole stack of pancakes without feeling weighed down and they’ll keep you full all morning long.

Plus, they taste so darn delicious. They’re perfectly sweet, light and fluffy! I honestly can’t get over how good they are.

Why You’ll Love These High Protein Pancakes

• High protein – With a whopping 40 grams of protein per serving, these pancakes are a fantastic way to front-load your day with protein. They’re also amazing as a post-workout breakfast.
• Easy to make – You can whip these up in no time with just 5 ingredients.
• Feel full longer – Thanks to the protein and high fiber content, these pancakes will keep you satisfied much longer than traditional pancakes, helping to curb any 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 recommend using a carton of egg whites.
• vanilla protein powder – any type of plant-based protein powder works! Whey protein powder won’t work as it doesn’t soak up as much liquid and will result in runny pancakes. I recommend Nuzest because it’s plant-based 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.
• milk – just in case your batter is too thick and needs a little thinning. Any milk will work, but I usually use unsweetened almond milk for a dairy-free option.

Find the full ingredient list with measurements in the recipe card below.

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 used a vanilla protein powder for this recipe, but feel free to use chocolate protein powder or your favorite flavor. As I mentioned, I used a plant-based protein, but you can also use whey or another type of protein powder, you may need to adjust the amount of milk. If you want to make protein pancakes without protein powder try making these cottage cheese pancakes instead.

How to Make Protein Pancakes

This protein pancakes recipe is super simple. Follow these four steps for a hearty breakfast, or post workout snack!

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 and set heat to low-medium (I use the number 3 on my stove). Pour in pancake batter (I used ¼ cup for each) and cook until little bubbles form (about 3-5 minutes).

Step 4: 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.

Brittany’s Tips!

• 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 dollop of Greek yogurt can add an extra dimension of flavor.
• Use a ripe banana: The riper, the better as that’s the main source of sweetness in these pancakes!
• Use the right protein powder: Make sure you’re using plant-based protein powder and not whey protein powder. Whey won’t soak up as much liquid resulting in a runny batter.
• 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.

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. I love topping them with maple syrup, nut butter and fresh berries!

That said, these pancakes are also a great option for a weekend brunch. 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. 

Frequently Asked Questions

Popular Protein Recipes

• Protein Cake
• Double Chocolate Protein Muffins
• PB&J Protein Yogurt Bowl
• Crunchy Protein Bars
• Blueberry Protein Muffins
• Protein Cookie Dough

Check out my roundup of high protein snack recipes and high protein vegetarian recipes.

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4.48 from 70 votes

Protein Pancakes

By: Brittany Mullins

These 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 feeling full all morning long.

Prep Time: 10 minutes minutes

Cook Time: 8 minutes minutes

Total Time: 18 minutes minutes

Servings: 1 (4-5 pancakes)

Ingredients  

1x2x3x

• ▢ ½ cup liquid egg whites
• ▢ 1 scoop (25 grams) vanilla protein powder
• ▢ 1 banana, mashed
• ▢ ¼ cup oat flour
• ▢ ½ teaspoon baking powder
• ▢ 1-3 Tablespoons almond milk
• ▢ ¼ cup chocolate chips, optional

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 baking powder. Add the chocolate chips, if desired. If the pancake mixture seems too thick you can add almond milk to thin it out a bit (add 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 pancakes don't burn. Pour in pancake batter (I use 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.

Video

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

Serving: 4-5 pancakes (w/o chocolate chips) | Calories: 386kcal | Carbohydrates: 49g | Protein: 40g | Fat: 4g | Saturated Fat: 1g | Sodium: 583mg | Potassium: 443mg | Fiber: 6g | Sugar: 15g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Breakfast

Cuisine: American

Keyword: protein pancakes

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