by Olena

Protein Pancakes

Olena Osipov
5 from 16 votes

Protein Pancakes with oats, whey protein powder and Greek yogurt. Easy recipe with no blender or banana. So moist too!

Also try peanut butter protein pancakes or browse 45 healthy breakfast ideas. Never eat McDonald’s for breakfast again!

Protein Pancakes in a stack on blue plate

Protein Pancake Recipe

These protein pancakes are tasty, tender, moist and packed with 4 grams of protein and low calories at 48 calories each. Healthy breakfast!

I started experimenting with the ever-so popular 3 ingredient banana protein pancakes – banana, whey protein powder and egg whites. The taste is pretty good, but the texture reminds me of a sweet omelette.

After a dozen trials with different variations of ingredients, I have perfected these protein pancakes without banana and only 5 ingredients.

protein pancakes bite

The fact that you don’t have to frantically search for a ripe banana or dirty a blender on a Saturday morning, makes these protein pancakes THE BEST!

Warning: kids love these! They can’t taste the protein powder (that’s why I love whey) and I am sure you will love these protein powder pancakes too.

protein pancakes ingredients

Ingredients for Protein Pancakes

  • Eggs: You can replace 3 eggs with 1/3 cup egg whites.
  • Greek Yogurt: I recommend yogurt with fat content of 2% and higher. I have used 0% in the past and the protein pancakes came out good. But the higher the fat content, the more moist the pancakes are.
  • Oat Flour: Make your own by grinding old fashioned or quick cooking oats in a blender. Saves a ton of money and time.
  • Protein Powder: This recipe was developed using whey protein powder. I do not recommend using plant-based protein powder. I use unflavoured 17 Whey, but you can also use vanilla. Make sure to look at sugar content. If it’s 5g+, you might want to skip the maple syrup!
  • Maple syrup: Honey or agave will work too.

How to Make Protein Pancakes

There is a full recipe card below.

  • Make batter: Whisk the eggs in a mixing bowl. Add yogurt and maple syrup, whisk well to combine.protein pancakes batter
  • Add dry ingredients: Throw in the oat flour and protein powder.protein pancakes batter
  • Stir: Keep on stirring until well combined. The batter should look like the photo below.protein pancakes batter
  • Make sure skillet is hot: Pour the batter into your desired pancake size onto a preheated skillet on medium heat. Don’t forgot to spray the skillet with cooking spray beforehand 🙂 For reference, the pancake pictured below was ~2-3 tbsp of batter.cooking protein pancakes
  • Cook pancakes for 1 minute and flip: It’s time to flip when bubbles appear, but the batter is still wet. It will only take 10 seconds more and the pancakes will be ready!

Troubleshooting: If your first batch of pancakes comes out dry, add a little more liquid like milk or water. You can also add a bit more of Greek yogurt or mashed bananas, applesauce or pumpkin puree.

How to Serve, Store and Freeze

Serve: My favourite toppings are Greek yogurt, maple syrup and strawberry jam.

Store: In an airtight container for 2-3 days in the refrigerator.

Freeze: Make sure pancakes are cooled down. Place in an airtight container in the freezer for up to 3 months. You can thaw them on the counter for a few hours or pop them into the toaster frozen!

More Healthy Pancake Recipes

protein pancakes on a plate

protein pancakes

Protein Pancakes {No Banana or Blender}

Protein Pancakes with oats, whey protein powder and Greek yogurt. Easy recipe with no blender or banana. So moist too!
5 from 16 votes
Print Save Rate
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 15 pancakes
Calories: 47kcal
Author: Olena Osipov

Ingredients

  • 3 large eggs
  • 1/3 cup plain Greek yogurt 2% fat and higher
  • 2 tbsp maple syrup
  • 1/2 cup + 1 tbsp oat flour
  • 1 scoop 30 g whey protein powder, unflavoured or vanilla

Instructions

  • In a mixing bowl, whisk the eggs. Add yogurt and maple syrup, whisk well to combine. Add oat flour and protein powder; stir until combined.
  • Preheat skillet on medium heat. Spray with cooking spray and pour the batter depending on a desired size of a pancake (2-3 tbsp for a medium size like on a photo).
  • Cook for less than a minute and flip when bubbles appear but batter is still wet. Don't wait for brown edges either. Then cook literally for 10 seconds more and pancakes are ready. Any further cooking will dry out the whey.

Notes

  • Store: In an airtight container for up to 3 days in the fridge.
  • Freeze: Freeze cooled down pancakes in an airtight container for up to 3 months.
  • Eggs: You can replace 3 eggs with 1/3 cup egg whites.
  • Greek Yogurt: I recommend yogurt with fat content of 2% and higher. I have used 0% in the past and the protein pancakes came out good. But the higher the fat content, the more moist the pancakes are.
  • Oat Flour: Make your own by grinding old fashioned or quick cooking oats in a blender. Saves a ton of money and time.
  • Protein Powder: This recipe was developed using whey protein powder. I do not recommend using plant-based protein powder. I use unflavoured 17 Whey, but you can also use vanilla. Make sure to look at sugar content. If it's 5g+, you might want to skip the maple syrup!
  • Maple syrup: Honey or agave will work too.
  • Troubleshooting: If your first batch of pancakes comes out dry, add a little more liquid like milk or water. You can also add a bit more of Greek yogurt or mashed bananas, applesauce or pumpkin puree.

Nutrition

Serving: 1pancake | Calories: 47kcal | Carbohydrates: 5g | Protein: 4g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 33mg | Sodium: 17mg | Potassium: 39mg | Fiber: 1g | Sugar: 2g | Vitamin A: 48IU | Calcium: 15mg | Iron: 1mg
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olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

47 comments on “Protein Pancakes

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  1. 5 stars
    Amazing! I am just the typical stoopid gym going male who wanted a high protein pancake and this exceeded my expectations by far. Truly delicious! I substituted the maple syrup with 3 sweetener tablets (stevia) mixed in 3 tablespoons of water. Also added a pinch of salt. They came out perfect. I enjoyed them with cinnamon and sugar-free caramel syrup. The trick to have them fluffy and moist is the short cooking time. Many thanks for your crystal clear instructions!

  2. 5 stars
    Delicious, fluffy I like them better than regular pancakes and I think they do make you feel Fuller. Saying thanks to you in for all your hard work

    1. Unfortunately not. These are protein pancakes. You can search for other pancakes on my website by entering “pancakes” into the Search field.

  3. 5 stars
    I’ve been looking for some good recipe, where the pancakes won’t be too dry, yet tasty without too many carbs and fats.
    And dear god, these pancakes are AMAZING!!!!!
    The only thing I have changed adding two tables of sweetener instead of maple syrup, for that sweetness.
    But apart from that, they are PERFECT ?
    Definitely recommend them to anyone!

  4. 5 stars
    This is the first time I make a comment on a recipe I found online but I am just so satisfied with how these turned out that I have to thank you!

    Probably the best healthy pancake recipe I ‘ve ever tried, their texture is heavenly – probably because of the oat flour- and they taste amazing even without toppings. I just a small drizzle of low calorie syrup and I must say they were quite filling!

  5. 5 stars
    These are a go to breakfast for me. When I want to switch it up, I spread nut butter on inside, or mix in pumpkin or dark chocolate chips.

  6. 5 stars
    Tried this recipe today – THANK YOU!!!! They taste great and definitely kept us full ( we had 5 each with a bit of nut butter and strawberries) for our 22km cycle this morning. Definitely a keeper!!

  7. 5 stars
    Great recipe! I ground some oatmeal in the coffee grinder for lack of oat flour and used 2,5% regular yogurt (I did not have any greek yogurt). My whey protein powder turned out to be strawberry cheesecake flavour when I opened it, but even that was not a problem. The pancakes turned out just perfect. Thank you!

  8. Hey Olena! You say you have used brown rice protein powder with this recipe… then later it says ***don’t use plant-based protein powder because it won’t work. A little confused… I consider brown rice protein a plant-based protein. Just wanting some clarification. These look great and sooo simple, can’t wait to try them.

    1. Hi Brittany. Thank you for catching that. Long story short, it is an old recipe of mine, when I first started blogging. I used whey protein for this recipe and that is what you see in pictures. You should use only whey. I did a mistake assuming any protein powder would work without testing the recipe. As I became more experienced in kitchen I realized plant based and whey protein powders are not interchangeable. I forgot to delete that sentence but added a notation. Sorry, use only whey protein for this recipe.

  9. Oh those look very tasty, i cant seem to find non fat greek yoghurt and i dont want to use the full fat version. Can I just substitute with normal yoghurt or maybe curd chees mixed with water?

      1. Some people might have a different idea of medium size. Coming from the restaurant industry, this recipe made 3 medium sized pancakes. Great recipe though, really enjoyed it!

        1. American restaurant dinner meal is good enough for me and my husband.:) In Ukraine, we made these pancakes small not a size of my head.:) Glad you liked it!

  10. 5 stars
    Hi Olena, I am loving all your recipes!! I was just wondering what the serving size for this recipe is?
    Keep up the great work!!
    Thank you 🙂

  11. Cool blog! Is your theme custom made or did you download it from
    somewhere? A design like yours with a few simple tweeks would really make my blog
    jump out. Please let me know where you got your theme.
    Thank you

  12. OK so i made these without the protein powder. Also, i substituted the agave nectar for nectresse which is a natural sweetener like stevia or truvia. Also, I topped them with some cinnamon. They were AMAZING. Tastes like actual pancakes but they are gluten free 🙂 Thanks!

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