2 Minute Protein Pancake Bowl

Name: Protein Pancake Bowl
Prep time: 2 min
Total time: 2 min
Ingredients: ½ ripe banana (or ⅓ cup applesauce); 1 egg; 2 tbsp Greek yogurt; ⅓ cup (30 g) oat flour (or all purpose flour); ¼ cup (20 g) protein powder (or more flour); ½ tsp baking powder; 1 to 2 tbsp milk of choice (if necessary); 1 tbsp maple syrup (optional, to taste); ½ tsp vanilla extract; a pinch of salt

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This Protein Pancake Bowl comes together in the microwave in just 2 minutes. Fluffy and delicious, it’s perfect for meal prepping or for a quick healthy breakfast that satisfies you. You won’t need any pancake mix!

If you are looking for more high protein breakfasts, you should also try my protein pancakes, protein waffles, protein bagels and protein banana bread. But only after making the TikTok viral pancake mug cake.

Why you will love this recipe
Ingredients and substitutes
How to make pancake bowl
Dietary adaptations
Flavor variations and toppings
Recipe tips
Meal prep and storage
Frequently asked questions
More healthy pancakes
Protein Pancake Bowl Recipe

Why you will love this recipe

Quick and easy. You only need a bowl and a handful of simple ingredients, this is a pancake bowl recipe without pancake mix. For a 2-minute breakfast you can microwave it, but baking is also possible.
Healthy and high protein. Made with Greek yogurt and protein powder, it’s a nourishing breakfast or post-workout that will keep you full until lunchtime. It can also be adapted to your diet, including gluten-free, dairy-free, vegan and keto.
Fluffy and delicious. With its soft texture and delicious flavors, this protein bowl tastes exactly like pancakes – but without all the prepping and calories. The best thing is that you can easily customize it with toppings and mix-ins like chocolate chips.
Meal prep friendly. You can prep a batch of pancake bowls ahead of time to have breakfasts ready to eat for the week. It also freezes well.

Ingredients and substitutes

Egg. Use a large egg, or replace with one flaxseed egg for a vegan pancakes bowl.
Ripe banana. For the best taste and texture pick a ripe banana. If you don’t like bananas, feel free to replace with unsweetened applesauce.
Greek yogurt. This recipe uses nonfat Greek yogurt; it adds protein and moisture without oil. Substitute with lactose-free or dairy-free alternatives, such as Greek-style soy yogurt or coconut yogurt.
Oat flour. You can use homemade or store-bought oat flour, gluten-free if necessary. As an alternative, replace with any other flour such as all purposes flour or almond flour.
Protein powder. I recommend casein, a casein-whey blend or vegan protein powder; they keep the pancake soft without drying. Feel free to choose your favorite flavor, although vanilla is the best. If you don’t have it, replace with more oat flour.
Baking powder. This helps the pancake mug cake rise and get fluffier.
Milk of choice. Both cow milk and dairy-free options are okay, I used unsweetened almond milk.
Vanilla extract. Add a dash of vanilla extract only if you use unflavored protein powder or if you replace it with more oat flour.
Salt. A pinch of salt is key to balance sweetness and enhance the flavors. Skip if your protein powder already contains salt.
Maple syrup. Adding maple syrup or honey is optional, in case your protein powder is unflavored or if you prefer a sweeter taste. As a substitute, use honey, agave syrup, date syrup or coconut sugar.

How to make pancake bowl

Step 1 – Prep. Grease a microwavable bowl with cooking spray and preheat the oven to 350°F (180°C), if you are going to bake it.
Step 2 – Mix. In a bowl, mash the banana, then add egg, Greek yogurt, maple syrup, vanilla extract and a pinch of salt. Stir in oat flour, protein powder (or more oat flour) and baking powder. Mix until a smooth batter forms – if it’s too thick, gradually add 1–2 tbsp of milk as needed.
Step 3 – Microwave/bake. Transfer the batter to the prepared bowl and sprinkle with chocolate chips or other toppings, if desired. Microwave on high for 90 seconds to 2 minutes. Alternatively, bake in hot oven at 350°F (180°C) for 20–25 minutes or until set.
Step 5 – Enjoy. Serve warm with your favorite toppings and enjoy!

Dietary adaptations

Gluten-free. Use certified gluten-free oat flour or swap it for almond flour and check that both protein powder and baking powder are GF.
Dairy-free. Replace Greek yogurt with plant based alternatives such as soy or coconut yogurt, use a nondairy milk and stick to vegan protein powder.
Vegan. Swap Greek yogurt for a vegan yogurt, use nondairy milk and choose plant protein powder. To replace the egg you will need a flaxseed egg.
Low carb. For a low carb/ keto pancake bowl, substitute oat flour with almond flour, swap half banana for 3 tablespoons of yogurt and sweeten with monk fruit or erythritol. To cut more carbs you can also choose soy yogurt instead of Greek yogurt.

Flavor variations and toppings

Double chocolate. Use chocolate protein powder, add 1 teaspoon of cocoa powder to the batter and stir in some chocolate chips.
Berry bliss. Mix fresh or frozen blueberries, raspberries, or diced strawberries into the batter. I like combining strawberries with chocolate chips.
Cinnamon roll. Add ½ teaspoon of cinnamon (or use cinnamon flavored protein powder) and a teaspoon of peanut butter. Serve sprinkled with a mix of ground cinnamon and coconut sugar.
Peanut butter banana. Stir 1 tablespoon of peanut butter (or almond butter) into the batter and top with banana slices.
Cookies and cream. Use vanilla protein powder and stir in a few crushed sugar-free chocolate sandwich cookies. For the best experience, top with a spoonful of Greek yogurt and extra cookie crumbles.

Recipe tips

Grease the bowl with cooking spray or oil to prevent the pancake from sticking to the edges. I recommend doing so also if your bowl is nonstick, as this makes cleaning much easier.
Use a protein powder with a flavor you like. For the fluffiest cake-like texture I recommend vanilla vegan protein powder, casein or a whey-casein blend. Collagen and whey protein will also work, but they tend to make the pancake dry.
Sweeten to taste, adjusting the quantity of maple syrup or honey. This depends both on the protein powder flavor you are using and on your personal preferences.
Customize this recipe with your favorite mix-ins and toppings or adapt it to your diet. I’ve included plenty of ideas up here, although my favorites are chocolate chips and diced strawberries.

Meal prep and storage

This protein pancake bowl is perfect for meal prep! Make a a larger batch ahead of time, then store them in the fridge in airtight containers or meal-prep boxes for up to 3 days. Reheat quickly in the microwave before serving. For longer storage, freeze individual portions in airtight bags or freezer-safe containers for up to 2 month—just thaw overnight in the fridge or reheat directly from frozen in the microwave.

Frequently asked questions

How can I replace protein powder?

Replace protein powder with more oat flour or with almond flour. Since protein powders are usually flavored, you may need to adjust the sweetness with more maple syrup.

Why is my pancake mug cake dry?

A dry texture is usually caused by using the wrong protein powder or microwaving it for too long. To keep it soft and fluffy, use casein or vegan protein powder, adding a little extra milk if the batter looks too thick. When microwaving, start with 90 seconds and check for doneness before cooking longer.

Can I bake my protein pancake bowl in the oven?

Yes! If you prefer baking, preheat your oven to 350°F (180°C) and bake the pancake bowl in an oven-safe dish for 20–25 minutes, or until set. This gives it a slightly firmer texture, similar to baked pancakes.

What are the nutritional values of this recipe?

This protein pancake bowl contains approximately 330 calories, 30 g of protein, 38 g of carbohydrates and 8 g of fats. Keep in mind that the precise macros will depend on ingredients used, so I recommend calculating them on your own for more precision.