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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.
Loved this recipe! The tip on heat control was useful as I have used slightly higher levels of heat on regular pancakes, which does not work as well even for those. I adjusted the recipe ratios a bit to get more oat flour, Ratio vanilla greek yogurt and Canada Protein whey powder (vanilla flavor) + the baking powder. The pancakes were much less dense than usual pancakes and relatively more dry (to be expected given Matt’s tip on whey proteinn) but I still loved the light fluffiness. Pancakes were super vanilla-y and yummy with blueberries on the side and did not sit heavily in my tummy like typical pancakes do. Thank you!!
Hey Avanti,
thank you very, very much for your kind feedback!! I’m so happy you liked my protein pancakes recipe. Thanks for sharing your experience with us 😉
Have a fantastic day and week ahead,
Matteo
Loved this recipe! The tip on heat control was useful as I have used slightly higher levels of heat on regular pancakes, which does not work as well even for those. I adjusted the recipe ratios a bit to get more oat flour, Ratio vanilla greek yogurt and Canada Protein whey powder (vanilla flavor) + the baking powder. The pancakes were much less dense than usual pancakes and relatively more dry (to be expected given Matt’s tip on whey proteinn) but I still loved the light fluffiness. Pancakes were super yummy and did not sit heavily in my tummy like typical pancakes do. Thank you!!
For what it is it’s pretty good, but definitely do not expect it to be exactly like normal pancakes. I used vanilla whey protein, normal ap flour, and opted to add the baking soda, the texture is similar to cooked whipped egg whites with a spongey bite. I do think it would probably be worth it to still add some vanilla and/or maple syrup just because I do feel like it’s lacking in flavor as is but I’m also using sugar free syrup rather than normal maple syrup so that could be a factor. I think if I give it another try I’ll be adding some blueberries as it cooks!
Hey Alora,
thanks a lot for your feedback! I am happy you tried my protein pancakes.
Exactly..of course, they won’t taste exactly like the regular given the reduced amount of carbs, fats and calories..
To boost the flavors, I definitely recommend adding in some sweetener (like maple syrup).Blueberries will add natural sweetness, so they are perfect too!
For the texture instead, I fear it might be because of whey protein. Whey tends to get dry very easily when heated..that’s why I prefer cooking with whey/casein blends or plant protein.
I wish you a great day,
Matteo
I noticed there’s been some changes to the recipe! Could you list recipe as it was written around January or December 2024? I really loved it with the oat flour!
Hey Christine,
thanks a lot for your review. Since many of you asked the original recipe being back on the blog, I slightly improved and changed this one to include oat flour–for fluffiness and flavor.
Best,
Matteo
Very nice and easy to make!
Hey!
Thanks a lot for your kind review, I’m truly happy you liked my protein pancake recipe.
Have a great weekend,
Matteo
Tried them today. The first batch was a scrambled mess because I flipped too early, the second batch went well. Tastes great, will make them again!
Hey Mel,
thanks a lot for your review! I’m so glad you tried my easy pancake recipe and eventually liked it. Regarding the issue with texture, I agree – the pancakes need to be cooked at low heat until set or they may fall apart. This also depends on the type of protein powder used.
I wish you a great day,
Matteo
Have you made these in batches and stored them to be reheated?
Hey Julie,
thanks a lot for your enquiry! Yes, I often meal prep my protein pancakes for the week. Once cooled, you can either store them in the fridge or freeze them. Make sure to check out the complete blog post above for all information on how to meal prep and store them 😉
Best,
Matteo