As an Amazon Associate I earn from qualifying purchases.
These easy Protein Pancakes are made with just 3 ingredients and pack a whopping 52g of protein! Soft, fluffy, and incredibly delicious, you’d never guess they’re flourless, sugar-free, keto, and low in calories. Perfect as a post-workout breakfast or for meal prepping.
The only protein powder pancake recipe you need: No banana, no flour, no sugar, super fluffy and so easy to make. With just 3 ingredients!
Morning routines just make life easier—especially when it comes to post workout breakfasts. When something is quick, easy, and incredibly delicious, why change it? My mornings are all about protein oatmeal, protein bagels, protein French toast, and protein waffles. Oh, and these 3 ingredient protein pancakes? They’ve become a daily staple at home—I make them on repeat, weekdays and weekends alike.
Table of Contents
The best protein pancakes
- Fluffy and delicious. Say goodbye to dry protein pancakes! These turn out soft, fluffy, and naturally sweet every time—no flour or banana needed.
- High-protein & macro-friendly. With 52 g of protein and just 302 calories, these are the real anabolic protein pancakes. Perfect as a yummy post-workout breakfast to bulk up.
- Keto & low-carb. Made with only 3 ingredients, these flourless protein pancakes are naturally keto and gluten-free.
- Quick & easy. This recipe comes together in a bowl in under 10 minutes, no need for blenders. You can enjoy them straight from the pan, or prep them ahead and store for busy morning.
Ingredients and substitutes
3 simple ingredients is all you need to make protein pancakes from scratch. No banana, no flour, no oil and no sugar required. Here are more details and all replacements; precise quantities can be found in the recipe card at the bottom.
- Egg. A whole egg makes pancakes softer, tastier and binds the batter without banana. For vegan protein pancakes, substitute it with a flaxseed egg or a small mashed banana.
- Greek yogurt. It keeps the pancakes soft and fluffy while preventing them from drying out. I recommend 5% fat or full-fat Greek yogurt, plain or vanilla-flavored and unsweetened. Great replacements are whipped cottage cheese, sour cream or plant based yogurts. If using dairy-free alternatives, ensure they have a high-fat content.
- Protein powder. You can use a whey-casein blend, whey, casein or plant-based protein powder. As this recipe has no sweetener, I recommend a flavored protein powder, such as vanilla or chocolate. I used a vanilla whey-casein blend.
- Baking powder. Optional, this helps pancakes rise and get fluffy. Make sure that it hasn’t expired and that it is gluten-free, if needed.
Side note about the sweetener. After reading through the ingredients, you may have noticed that this recipe uses no sweetener. The reason is because it makes pancakes with vanilla protein powder (or any other flavor). Flavored protein powders are usually sweetened – mine with no sugar. But if you use unflavored protein powder or have the sweet tooth, add about 1 tablespoon of your favorite sweetener, such as honey or maple syrup.
Which protein powder for pancakes?
Not all protein powders work the same when cooking. Some are more likely to dry out, while others may need extra moisture. Here’s everything you need to know:
- Whey-casein blend (recommended) – This strikes the perfect balance between structure and fluffiness. It mixes well and keeps the pancakes moist without drying out.
- Whey protein powder – Whey mixes easily and requires less liquid. However, it can dry out quickly when heated, especially whey isolate. For a fluffy texture, add 1 ½ extra tablespoons of flour and a little milk.
- Casein & vegan protein powder – These absorb more liquid, so you may need a splash of milk (about 1-2 tbsp) to smooth out the batter. As an advantage, they yield softer, fluffier pancakes.
For the best results, use flavored protein powder (vanilla or chocolate) since this recipe contains no added sweeteners. If the protein powder is unflavored, I suggest you add about 1 tablespoon of maple syrup and a dash of vanilla extract.
How to make protein pancakes
This simple pancakes recipe with protein powder comes together in a bowl in less than 10 minutes. You can find the detailed printable recipe at the end of this blog post, but for now here’s an overview with step-by-step pictures.
- Step 1 – Combine ingredients. In a bowl, combine protein powder, Greek yogurt, and an egg. If using unflavored protein powder, add maple syrup to taste for more sweetness.
- Step 2 – Mix. Start mixing the batter with a fork or spatula until smooth. If the batter feels too thick, gradually add one tablespoon of milk at a time until you reach the right consistency—depending on the protein powder used.
- Step 3 – Cook. Pour a scoop of batter into a hot, greased pan. Cook over low to medium heat until the underside turns golden and bubbles form on the surface. Flip with a spatula and cook until both sides are golden brown—be careful not to overcook them.
Flavor variations
This has been my to-go protein powder pancakes recipe for years now. It’s quick, easy, healthy and so good that I can’t get over it. Especially because it gives plenty of room for customizations. Here are some ideas:
- Chocolate chip pancakes – Fold through a handful of your favorite chocolate chips and serve with a drizzle of peanut butter on top.
- Peanut butter pancakes – Stir 1 tablespoon of peanut butter into the batter.
- Chocolate protein pancakes – Use chocolate flavored protein powder or mix in the batter 1 tablespoon of cocoa powder and some dark chocolate chips, if you want.
- Blueberry pancakes – Add fresh or frozen blueberries and optionally ½ teaspoon of lemon juice.
- Strawberry pancakes – Stir in the batter 1-2 tablespoons of diced strawberries and use vanilla protein powder (Matteo’s favorite).
- Tiramisu protein pancakes – Add to the batter ½ teaspoon of coffee powder and serve with a dollop of your favorite yogurt.
- Oreo pancakes – Why not crushing in a couple of Oreos or protein cookies for extra texture and flavor?!
- Toppings – Whether you keep your pancakes plain or you make them flavored, be sure to serve them with toppings. Some of my favorite toppings are banana and peanut butter, PB&J, maple syrup or honey, jam, keto caramel sauce, low calorie Nutella, whipped cottage cheese and Greek yogurt.
Dietary adaptations
- Vegan protein pancakes. Replace the egg with one flaxseed egg or with 1 small mashed banana, and use dairy-free Greek yogurt. Additionally, be sure to choose plant based protein powder such as soy or pea protein.
- Gluten-free protein pancakes. This recipe is naturally gluten-free, as it uses no flour. However, you’ll need to pick a gluten-free protein powder such as whey concentrate or casein.
Tips for fluffy pancakes
- Use full fat Greek yogurt. Greek yogurt with at least 5% fat or higher makes the pancakes soft and fluffy. If you use nonfat Greek yogurt, they may dry out and become rubbery—especially when combined with whey protein.
- Adjust sweetness. Especially if using unflavored protein powder, add to the batter one or two tablespoons of maple syrup and ½ teaspoon of vanilla extract. This holds true also if you have the sweet tooth.
- Choose a good protein powder. The choice of a high quality protein powder is key for fluffy pancakes. Casein, whey-casein blends or plant protein powders are recommended, as they create a softer texture. Ensure the one you choose has high-quality ingredients and a flavor you enjoy—vanilla is my favorite.
- Do not overcook. Cook your pancakes over low-medium heat until some bubbles begin to appear on the surface, then flip and cook on the other side. As protein powder pancakes dry quite fast, do not expose them to high temperatures or long cooking times.
Meal prep and storage
To store. Let the pancakes cool completely, then transfer them to an airtight container and store in the fridge for up to 4 days. When ready to eat, microwave for 30 seconds or warm them in a skillet over low heat. They are brilliant for breakfast meal preps.
To freeze. Allow the pancakes to cool to room temperature, then arrange them in a single layer on a baking sheet and freeze for about 2 hours. Once frozen, transfer them to a zipper bag, ensuring they don’t stick together, and store for up to 2 months. When ready to eat, reheat in the microwave, skillet, or toaster until soft and fluffy.
Frequently asked questions
Here are four tips to help keep your protein pancakes soft. Use vegan protein powder, a whey-casein blend, or casein instead of whey, as whey tends to dry out when heated. Avoid substituting the whole egg with just egg whites. Be careful not to overmix the batter, and make sure not to overcook the pancakes.
As they are rich in protein and nutrients, these pancakes are a great breakfast to build muscle. But keep in mind that there’s no magic food to bulk, it all comes down to your daily caloric intake. And if you need more ideas, here are 25 high calorie breakfast ideas.
This recipe is relatively low in calories and has good macros. Similar to my low calorie pancakes and low calorie oatmeal, they’re great breakfast for weight loss. But again it all depends on your daily caloric intake, as you should eat slightly less than you burn.
A serving of these high protein pancakes has approximately 302 calories, 52 g of protein, 6.7 g of carbohydrates and 8 g of fats. The entire recipe makes a serving.
Please note that the nutritional values are approximations only. For precise information, calculate the macros by yourself.
More high protein breakfasts
- Protein French toast
- Protein waffles
- Cottage cheese muffins
- Protein muffins
- Protein milkshake
- Cottage cheese pancakes
Protein Pancakes Recipe
Ingredients
- 1 large egg
- ½ cup (120 g) Greek yogurt, minimum 5% fat or full fat
- ½ cup (40 g) protein powder, vanilla recommended
- ½ tsp baking powder, optional
Optional Ingredients
- 1 tbsp maple syrup or honey, if using unflavored protein powder
- ½ tsp vanilla extract, if using unflavored protein powder
Instructions
- In a bowl, combine protein powder, Greek yogurt, and an egg. If using unflavored protein powder, add maple syrup to taste for more sweetness.
- Start mixing the batter with a fork or spatula until smooth. If the batter feels too thick, gradually add one tablespoon of milk at a time until you reach the right consistency—depending on the protein powder used.
- Pour a scoop of batter into a hot, greased pan. Cook over low to medium heat until the underside turns golden and bubbles form on the surface. Flip with a spatula and cook until both sides are golden brown—be careful not to overcook them.
- Serve with your favorite toppings or store in the fridge for a maximum of 4 days.
Video
Notes
- Casein, whey-casein blends or vegan protein powders are ideal as they make the pancakes softer. I made mine with a whey-casein blend.
- Whey protein, especially whey isolate, tends to dry out when heated.
- For tasty pancakes without sweetener, use a flavored protein powder such as vanilla or chocolate. If you choose unflavored protein powder, sweeten the batter with maple syrup or honey to your likings.
- This recipe makes a single serving. To prepare it for more people, simply increase all the ingredients proportionally based on the number of servings you need.
- Please note that the nutritional values are approximations only, precise macronutrients may vary based on the ingredients used. For precise information, calculate the nutrition facts by yourself.
I liked the protein pancake!
Hey dear Liza,
thank you so so much! I’m so glad to hear that you like this recipe 😉
Have a great day,
Matteo
I’ve tried other protein pancakes but this is THE ONE. The texture and taste are great.
Hey Nicole,
thanks A LOT for your comment!! It truly makes ma happy hearing that you liked my recipe for protein pancakes. You made my day, for real 😉
All the best,
Matteo
You don’t say which protein powder- isolate or concentrate?
Hey Scott,
many thanks for your comment! I usually prefer and recommend concentrate whey over isolate whey. The reason is, isolate protein powder contains indeed more protein, but it also tends to dry more easily when cooked. If you want softer pancakes, go for concentrate whey (vanilla is my suggestion).
I hope this helped 😉
I wish you a great weekend,
Matteo
This recipe turned out great! The pancakes turned out surprisingly more fluffy than you might expect. One issue I had was seeing some small bits of oat in the mixture, but I did make my own oat flour and the recipe isn’t to blame for that
They were a tiny bit dry, though I just added some syrup and a little bit of butter to help this and help get those macros! ??
Hey dear Brandon,
thanks a lot for your feedback. Reading your feedback makes me tremendously happy! As you said, nothing is better than soft and fluffy tasty pancakes with GOOD macros!
Have a great day,
Matteo
It seems like the brand of protein powder is very important here. I used one brand of whey powder, 30 grams, and it tasted basically like real pancakes. I used a different brand of whey powder at 30 grams and they were dry and very thick. With the right powder, they’re delicious.
hey dear Adam,
many many thanks for your comment. I completely agree! Choosing the right protein powder is key in ensuring a smooth batter and therefore fluffy pancakes. Using high quality whey protein with the right flavor makes the best pancakes. I like mine with a scoop of One Nutrition French Vanilla whey protein, they’re so good wow!!
I wish you a fantastic day,
Matteo
I made these protein pancakes this morning. I loved the fact that the ingredient list was short and simple. Not to mention, there was no need for bananas. For some reason, I felt as if the batter was a bit runny so I added a tablespoon of chia and flax seeds, then I let the batter sit for a few. Finally, I added sugar free chocolate chips! I say this all to say, this recipe is amazing! Thank you for sharing this.
Hey dear Jay,
many thanks for your kind feedback. I am incredibly happy to hear that you liked my protein pancake recipe without banana. Regarding the issue with runny batter, I get it. Unfortunately it is hard to provide precise amounts of protein powder and milk, because each protein powder is different and may absorb more or less liquid. Adapting it to the needs is by far the best choice 😉
I wish you a great weekend,
Matteo
It’s my first time trying out a protein pancake. I really liked this, it was easy to cook, I used vanilla almond protein flavour, but still drizzled the pancake with a little bit of honey, melted some chocolate chip and butter in the microwave and sprinkled a dash of cinnamon on top. I might try again but by putting the chocolate chip and cinnamon into the batter and I might also add a pinch of salt to the batter next time. Thank you for sharing this recipe!
Hey dear Amira,
thanks a lot for your feedback. I am incredibly glad to hear that you like these pancakes with protein powder. Vanilla almond protein flavor sounds delicious, one of the best to be honest!
And with chocolate chips plus cinnamon…They will taste heavenly!
I wish you a great day,
Matteo
Seriously THE greatest protein pancake recipe I’ve ever tried! I added a bit of cinnamon and chocolate chips and they were delicious. I’ve made them three days in a row!
Hey Ari,
thanks a lot for your feedback!! I am incredibly happy that you liked my protein pancake recipe. Love your adaptations too 😉
Have a great day!
Matteo
How much extra flour should I use if I’m omitting the protein powder? Also how much is “one scoop” of batter in tablespoons/cups?
Hey Joy,
thank you very much for your comment. If you wish to replace protein powder with more flour, use about 30 grams of oat flour more. Regarding the scoop, it amounts to about a quarter of a couple (or two tablespoons) of batter.
I hope I could help you. In case you still have questions, feel free to drop a comment down below!
Kind regards,
Matteo
I liked this recipe adding protein. The best idea to eat healthy pancake??
Hey dear Liza,
Thank you very much for your nice comment. I’m glad you liked!!
Have a great day,
Matteo
These were SO good! I’m planning on making them tomorrow with blueberries and going to pick up some sugar free chocolate chips for the next day. I think I’ve found my new go to breakfast. Thank you!
That’s so lovely from you Marieke, thanks a lot! I am super happy to hear that you liked my high protein pancake recipe so much.
Enjoy your delicious breakfasts!
Matteo