Egg White Pancakes

These easy Egg White Pancakes are thick, fluffy and so satisfying. Made with egg whites only, they’re perfect as a protein-packed healthy breakfast without protein powder. They are also low in calories and keto-friendly!

My 4 ingredient protein pancakes are one of the most popular recipes on MattsfitChef. But what if you want high protein breakfasts without protein powder? You will absolutely love my cottage cheese pancakes and these extra fluffy egg white pancakes. They pack in over 28 g of complete protein from just egg whites and Greek yogurt, no powders. Plus, they taste so delicious that you’d never guess they’re also healthy.

Today I’m thrilled to share one of my all-time favorites. These egg protein pancakes have been in my repertoire since 2015. After loosing over 75 pounds (35 kg) as a young teenage, I got into high protein cooking to build some muscle back. Since I did not have protein powder at the time, I would eat egg white oatmeal and churn out stacks over stacks of egg white pancakes. My to-go recipe (the one I’m sharing below) was adapted from the everyday breakfast of my brother. He’s a professional bodybuilder and likes her pancakes with a punch of protein!

Ingredients and substitutes

This simple recipe requires just a bunch of staples: no need for baking powder, sugar or yolks. Here’s a list of the key ingredients along with details and replacement options. Precise quantities can be found in the recipe card at the bottom.

• Egg whites – For convenience and to avoid food wastes, I recommend liquid egg whites in brick or bottle. You can usually find them in the fridge sections of large grocery stores, close to dairy products. If you can’t get them in brick, simply split the whites and yolks from whole eggs (but keep the yolks aside for other recipes like my healthy deviled eggs).
• Oat flour – Use store-bought oat flour or make it at home by blending old-fashioned rolled oats. As an alternative, replace with almond flour, spelt flour or all purpose flour. A combination of oat flour and protein powder works too.
• Greek yogurt – I recommend 2% fat or full fat Greek yogurt, plain and unsweetened. Nonfat Greek yogurt works too, but the taste won’t be as rich. If dairy-free, swap for plant based alternatives such as coconut or Greek-style soy yogurt.
• Maple syrup – It adds natural sweetness without refined sugars. If preferred, substitute with honey, agave nectar, date syrup or half mashed banana. Keto sweeteners like monk fruit and erythritol are fine too.

Recipe variations

• Keto – Swap oat flour for blanched almond flour and sweeten with low carb sweeteners like sugar-free maple syrup, monk fruit or erythritol. As an option, you can also use a mix of 2 tablespoons of almond flour plus 1 ½ tablespoon of coconut flour.
• Dairy-free – Replace Greek yogurt with nondairy alternatives. Choose one that has a firm, thick texture similar to Greek yogurt, such as soy Skry or firm coconut yogurt.
• Gluten-free – This recipe is already suitable for your diet, provided that you use certified gluten-free oat flour or swap it for almond flour.
• Protein powder – For an extra boost of protein, replace ¼ cup (25 g) of the oat flour with ¼ cup (25 g) of your favorite protein powder. I like mine with vanilla whey protein powder.
• Banana sweetened – Replace maple syrup with half ripe banana, mashed until smooth. You’ve probably seen this on TikTok as the viral Hailey Fernandes egg white pancakes.
• Double chocolate – Stir in 1 tablespoon of unsweetened cocoa powder and fix the batter consistency with some extra yogurt if necessary. For more flavor, also mix in 1 tablespoon of dark chocolate chips.
• Peanut butter – Before folding in the whipped egg whites, stir in the batter 1 tablespoon of creamy peanut butter. You can also drizzle it on top of your fluffy protein pancakes, especially if serving with sliced bananas.

How to store and freeze

If meal prepping, let the pancakes cool completely before transferring them to an airtight container. Store in the fridge for up to 4 days. When ready to eat, simply microwave for 30 seconds or warm them in a skillet over low heat until heated through.

Allow leftovers to cool to room temperature, then place them in a single layer on a baking sheet and freeze for about 2 hours. Once solid, transfer them to a zip-top bag, separating layers with parchment paper to prevent sticking. Freeze for up to 2 months. Reheat straight from frozen in the microwave, skillet, or toaster until soft and fluffy.

More high protein breakfasts

• Protein oatmeal
• 4 ingredient Protein pancakes
• Protein French toast
• Greek yogurt protein muffins
• Cottage cheese pancakes
• Egg white omelette