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These easy Protein Pancakes have 4 ingredients and 53 g of protein. Soft, fluffy and satisfying, you’ll love them as a low carb protein breakfast. Perfect for meal prepping!
Want more high protein breakfasts? You should also try my protein oatmeal, protein French toast, cottage cheese pancakes and protein waffles.
I’ve been making pancakes with protein powder since 2017. Back in school and university, I’d meal prep them for my post workout breakfasts. Just like protein overnight oats, they’re a keeper for busy mornings.
Years of experience taught me: vanilla whey-casein blend and plant powders yield the fluffiest pancakes. Peanut butter and banana are my favorite toppings.
Table of Contents
Why you will love this recipe
- Quick and easy – They come together in a bowl in under 10 minutes, no need for blenders.
- High-protein and macro-friendly – With 53 g of protein and just 371 calories, these are the real anabolic protein pancakes. Perfect to build muscle!
- Sugar-free and low-carb – With good macros and quality ingredients, you can also make them keto.
- Fluffy and delicious – Say goodbye to dry pancakes! These turn out soft, fluffy, and naturally sweet every time. No butter, no white flour or banana.
Ingredients
You’ll need just 4 ingredients, no banana or butter. Here are more details and all replacements. You can find precise quantities in the recipe card at the bottom.
- Egg – A whole egg makes them softer, binding the batter without banana. If vegan, substitute it with a flaxseed egg.
- Greek yogurt – It keeps them soft and fluffy. I recommend 5% fat or full-fat Greek yogurt, plain or vanilla flavored (unsweetened). Whipped cottage cheese, sour cream or vegan protein will also work.
- Protein powder – Use a whey-casein blend, whey, casein or plant based protein powder. I recommend vanilla or chocolate flavor.
- Oat flour – Two tablespoons of oat flour improve their texture while adding fluffiness. Swap for almond flour if keto, spelt flour, wholewheat or all purpose flour.
- Baking powder – Optional, it helps pancakes rise and get fluffy. Just make sure that it hasn’t expired.
The best protein powder for pancakes
- Whey-casein blend (recommended) – It mixes well and keeps the pancakes moist. You can make your own blend by mixing equal amounts of whey concentrate (WCP) with casein.
- Casein & vegan protein powder – They keep them soft, but absorb more liquid. So, add a splash of milk (about 1-2 tbsp) if needed.
- Whey protein powder – Whey mixes easily and requires less liquid. But it can dry out quickly when heated, especially whey isolate.
For the best results, use flavored protein powder (vanilla or chocolate). If unflavored, add 1 tablespoon of maple syrup and a dash of vanilla extract.
I developed this recipe with vanilla whey-casein blend.
How to make protein pancakes
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, oat flour, Greek yogurt, and an egg. If using unflavored protein powder, add maple syrup 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 it reaches a smooth consistency.
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. Do not overcook them.
Flavor variations
- Chocolate chip – Fold through a handful of chocolate chips and serve with a drizzle of peanut butter. If you’re a cookie fan, try cookie dough protein flavor.
- Peanut butter – Stir 1 tablespoon of peanut butter (or PB2) into the batter, then serve with an extra drizzle on top.
- Chocolate – Use chocolate flavored protein powder or mix in the batter 1 tablespoon of cocoa powder. You may also add some dark chocolate chips.
- Lemon blueberry – Add fresh or frozen blueberries and ½ teaspoon of lemon juice.
- Strawberry – Stir in the batter 1-2 tablespoons of diced strawberries and use vanilla protein powder. I love it with shredded coconut mixed in.
- Tiramisu – Add to the batter ½ teaspoon of coffee powder and serve with a dollop of your favorite yogurt.
- Cookies & cream – Why not crushing in a couple of Oreos or protein cookies for extra texture and flavor?
- Toppings – The best part of pancakes! My favorites are banana and peanut butter, PB&J, maple syrup, keto caramel sauce, homemade protein spread, whipped cottage cheese or more Greek yogurt.
Dietary adaptations
- Vegan – Replace the egg with a flaxseed egg or with 1 small mashed banana, and use dairy-free Greek yogurt. Additionally, choose plant based proteins like GMO-free soy or pea protein.
- Gluten-free – This recipe is gluten-free, if your oat flour is certified gluten-free. Just pick a gluten-free protein powder like whey concentrate or casein.
- Keto – Swap oat flour for blanched almond flour, use a low carb protein, and sweeten with sugar-free options if needed. My top choices are monk fruit and stevia.
Recipe tips
- Use full fat Greek yogurt – Greek yogurt with at least 5% fat or higher makes protein pancakes fluffy and soft. With nonfat Greek yogurt, they may dry out and become rubbery.
- Adjust sweetness – If using unflavored protein powder, add to the batter one or two tablespoons of maple syrup and ½ teaspoon of vanilla extract.
- Choose a good protein powder – Casein, whey-casein blends or plant protein powders create a softer texture. Choose one with high-quality ingredients and a flavor you enjoy.
- Do not overcook – Cook over low-medium heat until you see some bubbles, then flip. High heat or cooking too long will dry them out.
Meal prep and storage
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.
Allow them 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, and freeze for up to 2 months. When ready to eat, reheat in the microwave, skillet, or toaster.
How to make protein pancakes less dry?
Some readers shared that their pancakes turned out dry. This is a common issue when cooking with protein powder, especially whey.
After years of testing, here are my 4 tips to keep them soft.
- Use vegan protein powder, a whey-casein blend, or pure casein. Avoid whey, egg white protein, or collagen. They get dry easily.
- Don’t replace the egg with just egg whites. The yolk helps with flavor and texture.
- Do not to overmix the batter. It can make them dense instead of fluffy.
- Do not overcook them; protein powder dries out quickly.
Frequently asked questions
Yes, they’re high in protein and nutrients. Just remember: building muscle depends on eating enough overall. Need more ideas? Check out my 25 high-calorie breakfast recipes.
Yes, this recipe it’s low in calories, high in protein, and has great macros. Just like my low calorie pancakes, it can help you stay full and satisfied. Just remember, fat loss comes down to eating slightly less than you burn.
Nutrition (per serving): About 371 calories, 53 g protein, 19 g carbs, and 10 g fat. The entire recipe makes a serving. Please note that the nutritional values are approximations only. For accuracy, 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
- 2 tbsp oat flour, replace with almond flour or preferred flour
Optional Ingredients
- 1 tbsp maple syrup or honey, if using unflavored protein powder
- ½ tsp baking powder, for fluffier pancakes
- ½ tsp vanilla extract, if using unflavored protein powder
Instructions
- In a bowl, combine protein powder, oat flour, 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. This depends 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 make the pancakes softer. I used a whey-casein blend.
- Whey protein, especially whey isolate, tends to dry out when heated.
- Use a flavored protein powder such as vanilla or chocolate. If unflavored, sweeten the batter with maple syrup or honey to your likings.
- This recipe makes a single serving. For more people, just 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 more accuracy, 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