Homemade protein pancakes! Made with super simple ingredients, no added sugar or sweetener, protein-packed, gluten-free, and SO GOOD! Light and fluffy and totally hit the spot for a pancake craving. Can you tell I’m excited?
We are huge fans of pancakes in our house. I love them on the weekend or just as a post-workout breakfast. I mean let’s be honest, they are basically just a blank canvas for all your favorite toppings.
My favorite thing about this recipe is you can use whey protein powder or a plant-based protein powder. I took a pool on Instagram and about 40% of people said they use whey and 40% use plant-based.
I know how frustrating it is to try protein powder recipes and for them not to come out as it’s a waste of food and expensive protein powder. So I tested them both ways and you only have to tweak the liquid slightly due to their different consistencies. And both ways are equally delicious!
Protein pancakes recipe highlights
- whole ingredients – made with healthy ingredients you probably already have at home
- 37 grams of protein! – can we say heck yes?! When I say protein pancakes I mean protein pancakes! The amount will vary depending on the protein you are using (I am using whey), but using a plant-based protein will give you 34 grams of protein.
- you can use whey protein or a plant-based protein powder
- macro-friendly and balanced – a good ratio of carbohydrates, protein, fat, and fiber for balanced blood sugar and to avoid those spikes and crashes that a sweet breakfast can do.
- perfect for post-workout – while I enjoy these on any day, I especially love them post-workout due to the almost 2:1 carb to protein ratio and with not too much fat, making them easy to digest and helping to maximize protein and glycogen synthesis.
High protein pancakes ingredients
- rolled oats
- protein powder – whey or plant-based works for this protein pancake recipe!
- banana – you can’t taste any banana flavor though
- egg
- milk
- coconut flour
- cinnamon
- baking powder
- salt
- oil or butter/ghee, for cooking
How to make protein pancakes
- Blend your oats. Add rolled oats to your blender and blend for 10-15 seconds or so until it is broken down into a flour consistency.
- Combine your dry ingredients. Add processed oats, protein powder, coconut flour, baking powder, cinnamon, and salt in a small bowl and mix well to combine.
- Mix your wet ingredients. In a separate medium bowl, mash your bananas until smooth. Add your egg, and milk and mix well to combine. Add your dry ingredients to your wet and mix until combined. Try not to overmix. The batter should be pretty thick. Let the mixture sit for 5 minutes.
- Cook. Heat up a large nonstick skillet or griddle over low to medium heat. Once hot, add cooking fat and let it warm up. Using a 1/4 cup as a scoop, form into equal size pancakes. I get about 5 (you may need to cook in batches depending on how big your pan is). Cook for 3-4 minutes until bubbles start to form on the outside. Flip and cook for another 1-2 minutes until golden brown.
- Enjoy! Top with your favorite toppings and enjoy!
All about the toppings
What are pancakes without some solid toppings?! Feel free to get creative but here are some of my favorite toppings:
- maple syrup
- greek yogurt
- nut butter – I love peanut butter or cashew butter
- fresh fruit – strawberries, blueberries, or sliced bananas
- butter
- cinnamon
Can I use another protein powder?
YES! I love this recipe so much because either whey protein powder or plant-based protein powder will work. You will have to adjust the recipe ever so slightly, but both outcomes are delicious.
- whey protein – use 1/4 cup protein powder (30 grams) and 1/4 cup milk. Using whey will give you a slightly dryer pancake. I used this whey protein.
- plant-based protein – use 3 tablespoons protein powder (30 grams) and 1/3 cup + 1 tablespoon milk. This will be a little moister, but still fluffy! I used this plant-based protein.
- collagen – I have not tried this recipe with collagen and I’m not sure it will work since collagen dissolves so easily. The protein powder helps absorb some of the liquid in the recipe.
Can I make them in the blender?
I tried this recipe in a blender and while it does work, I find it overmixes the batter slightly and leaves you with a flatter and chewy pancake. But mixing it by hand until the wet and dry ingredients are just combined, you will get a light and fluffy pancake.
If you want to try them in the blender, blend your oats until flour forms. Then add everything else and blend until combined, scraping down the sides as needed. Follow the rest of the instructions as written.
Storing and reheating
- refrigerator – store leftovers in an airtight container in the fridge. When ready to heat them up, pop them in the microwave or toaster. Pancakes should stay fresh for 4 days.
- freezer – allow them to cool completely. Place on a parchment paper lined baking sheet in a single layer and place in the freezer for 1-2 hours until frozen. Then place in a storage bag for up to 3 months. Freezing them in a single layer allows them to not stick together when you place them in a bag/container.
Substitutions and additions
- rolled oats – if you don’t have a blender, you can use store-bought oat flour. I have not tried this, but it should work the same with using 50 grams. Make sure to use certified gluten-free oats if needed.
- protein powder – whey or plant-based works for this protein pancake recipe! See the section above for how to make tweaks when using one or the other. You can use any flavor of protein powder as well.
- coconut flour – this helps absorb a little of the liquid. If you don’t have it, you can add a tablespoon or two more oats (before you grind them).
- banana – if you can’t have bananas, mashed sweet potato or canned pumpkin should work. You can’t taste the banana in this recipe.
- egg – I have not tried this, but egg white should work instead of a whole egg. You will need 2 tablespoons of egg whites. I have not tried to use a flax egg, but it might work!
- milk – I used whole milk, but any kind of milk should work (dairy or non-dairy). Almond milk or cashew milk would be good substitutes. Having a little fat in your liquid helps keep the pancakes tender and moist.
Here are some additions you can add to your pancakes as well:
- chocolate chips
- vanilla extract
- sliced bananas for banana protein pancakes
- berries
- spices – nutmeg, cloves, or pumpkin pie spice
- cacao powder – for extra chocolate!
More recipes with protein powder
- favorite chocolate protein smoothie
- sweet potato blueberry protein muffin
- oatmeal raisin protein bars
- apple cinnamon protein cookies
- perfect bar recipe (peanut butter chocolate chip)
- pumpkin protein muffins
Protein Pancakes
Healthy high protein pancakes with protein powder, oats, banana, eggs, milk, and spices. Light and fluffy, easy to make, and packed with 37g of protein, complex carbs, and fiber for a well-balanced breakfast. Customize with your own toppings!
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ingredients
- 1/2 cup rolled oats (50 grams)
- 1/4 cup vanilla protein powder (30 grams)* (see notes based on protein powder used)
- 1 tablespoon coconut flour
- 1 teaspoon baking powder
- 1 teaspoon cinnamon
- 1/8 teaspoon salt
- 1/2 small-medium ripe banana (50 grams)
- 1 large egg
- 1/4 cup milk * (see notes based on protein powder used)
- oil or butter for cooking
- toppings: maple syrup, banana, berries, chocolate chips, nut butter…
instructions
- Make the oat flour. Add rolled oats to your blender and blend for 10-15 seconds until it is broken down into a flour-like consistency.
- Combine your dry ingredients. Add oat flour, protein powder, coconut flour, baking powder, cinnamon, and salt in a small bowl and mix well to combine.
- Mix your wet ingredients. In a separate medium bowl, mash your bananas until smooth. Add your egg, and milk and mix well to combine. Add your dry ingredients to your wet ingredients and mix until absorbed and lumps are gone. Try not to overmix. The batter should be pretty thick. Let the mixture sit for 5 minutes.
- Cook. Heat up a large nonstick skillet or griddle over low to medium heat. Once hot, add cooking fat and let it warm up. Using a 1/4 cup as a scoop, form into equal size pancakes. I get about 5 (you may need to cook in batches depending on how big your pan is). Cook for 3-4 minutes until small bubbles start to form on the outside. There won't be a lot of bubbles. Flip and cook for another 1-2 minutes until golden brown.
- Enjoy! Top with your favorite toppings and enjoy!
video
notes
This recipe works with either whey protein powder or plant-based protein powder. You will have to adjust the recipe ever so slightly, but both outcomes are delicious.
- whey protein – use 1/4 cup protein powder (30 grams) and 1/4 cup milk. Using whey will give you a slightly dryer pancake. I used this whey protein.
- plant-based protein – use 3 tablespoons protein powder (30 grams) and 1/3 cup + 1 tablespoon milk. This will be a little moister, but still fluffy! I used this plant-based protein.
nutrition
Nutrition Facts
Protein Pancakes
Amount Per Serving (1 serving (makes 4-5 pancakes))
Calories 514
Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 5.1g32%
Polyunsaturated Fat 2g
Monounsaturated Fat 3.6g
Potassium 804mg23%
Carbohydrates 63g21%
Fiber 11g46%
Sugar 16g18%
Protein 36.7g73%
Vitamin A 609IU12%
Vitamin C 4.4mg5%
Calcium 502mg50%
Iron 4.4mg24%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?If you make this recipe or anything from Eat the Gains, leave a comment and rating to let people know how you liked it! Also, make sure to post it and tag me so I can see all of your creations!! @eatthegains and #eatthegains on Instagram!
ashley says
Can I use a different type of flour?
Paulette Fara-Schembri says
Is one serving 5 pancakes? Trying to chart my calories and sugars and am a bit confused on the serving size. Thanks 🙂
Kelly says
Yes, the recipe makes 4-5 pancakes and the nutrition breakdown is for the whole recipe. Hope that helps!
Kerry says
going to make this for my son to eat after long early morning swim practices. do you think I could double the recipe and have them turn out the same?
Kelly says
Yes, 100%! I have tripled the batch for my whole family and no difference at all. Hope he enjoys them!
Dan says
They were really tasty
Kelly says
Happy to hear that – thanks for trying them!
Amanda Hammers says
What can I use I place of bananas? I have a sensitivity to them. ðŸ˜
Kelly says
I haven’t tried it, but I think canned pumpkin or mashed sweet potatoes will work! Let me know if you try them this way!
Denise says
Perfect protein pancakes! So yummy and fluffy! With the protein powder I used and flax milk, my overall protein was lightly lower, but loved them and will be making them again next weekend!
Kelly says
So glad you enjoyed them Denise and thanks for trying them!
Sorrel says
This recipe is good but I’m unsure how you got 37g protein. When I put the ingridients into Chronometer it only comes to 15g
Kelly says
Hey Sorrel! Love Cronometer and that is what I use to calculate the nutrition breakdown for my recipes. The protein powder alone is 14-20 grams of protein depending on what you use (plant-based or whey). Then the oats add 6 grams, the egg adds 6, the milk adds 2 (I used whole milk), and the remaining ingredients add a few more. Maybe you forgot something? The plant-based version has a little less at 34 grams. Hope that helps!
Thomas says
Great recipe. I’ve used it about 4 times now. The first batch was used with True Athlete and Ascent Plant Protein (I had to use almost 1 cup of milk, as this protein is super thick). The second batch was with True Athlete and MRM Whey. Both times I tossed all the ingredients into the blender and it came out fine. I will say using frozen blueberries (unthawed) really helps with some of the dryness from the coconut flour. Great macros and they fluff up nicely. Will continue making for the wife and I, and traditional waffles for the kids.
Kelly says
Hey Thomas, so happy to hear that! Amazing – this recipe is really so easy to adjust depending on the protein you use! I experimented with the coconut of flour but found that amount helps with the fluffiness. Glad you enjoyed them and thanks for trying!