by Olena

Protein Pancakes

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Olena Osipov
5 from 17 votes

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These Healthy Protein Pancakes are moist and flavorful, made with just 6 ingredients, naturally sweetened with banana, and easily adapted to your dietary needs. Plus, they pack an impressive 5 grams of protein per banana whey pancake!

Enjoy these high protein, low calorie pancakes in a rotation of delicious protein dense breakfast options, including banana protein muffins, waffles, cookies, and homemade protein bars!

Protein pancakes with berries drizzled with honey.

Eating a high protein breakfast can help keep you satiated for longer, curb snacking, increase energy, and support organ, tissue, and muscle health! Of course, it helps when that protein comes in the form of these simple and delicious healthy protein pancakes.

Naturally gluten free, with no added sugar protein powder pancakes require just a handful of inexpensive pantry staples, including banana and whey protein. They’re child approved, ready in 20 minutes, and make for a well balanced, nourishing breakfast, dessert, or mid-afternoon/pre or post-workout snack!

And if you need more convincing that easy protein pancakes are the way to go, why not check out my recipes for peanut butter protein pancakes, cottage cheese protein pancakes, and almond flour pancakes!

What Makes Protein Pancake Recipe Healthy?

  • Wholesome ingredients: These protein pancakes are made with banana, eggs, and all-natural whey protein. There are no empty calories or added sugars, so you’re satiated for longer with a boost in energy but no sugar crash!
  • Packed with protein: 5g protein per pancake. So for 3 pancakes with a Greek yogurt topping sprinkled with nuts/seeds and berries, you could enjoy 25-30g protein!
  • Low calorie pancakes: Just 42 calories per banana whey pancake.
  • Quick and simple: Just 6 simple ingredients, a blender or single bowl, 2 steps, and these protein banana pancakes are ready in just 20 minutes!
  • Meal prep friendly: Whip up a double batch and save extras for 5 days in the fridge or 3 months in the freezer for a fuss free meal/snack when needed!
  • Child approved: They won’t taste the whey protein (which is why I love it so much).
Banana protein pancakes stacked, topped with raspberries, and sliced into on a plate.

Ingredients for Protein Powder Pancakes

This high protein pancake recipe requires just a handful of ingredients, including:

  • Eggs: Eggs will help to bind these flourless pancakes. You can use whole eggs or egg whites only (refer to recipe notes).
  • Protein powder: I recommend using an unflavored or vanilla protein powder (I use unflavored 17 Whey protein) for the best results in this high protein pancake recipe. I prefer whey protein powder with minimal, natural ingredients, organic, and grass fed.

If you use flavored protein powder, remember that it will add extra sugars and calories to these whey protein pancakes!

  • Vanilla extract: Use pure vanilla for the best flavor.
  • Cinnamon: Just a pinch helps to delicately flavor the banana protein pancakes.
  • Baking powder: Will provide a fluffier, slightly lighter texture to these blender protein pancakes.
  • Bananas: Use ripe/ overripe bananas with plenty of brown/black spots on the peel.

Keep reading below (after the recipe how-to) for more information on any add-ins and recipe variations for these low-calorie protein pancakes!

Protein powder, eggs, bananas, vanilla, cinnamon.

Protein Pancakes vs. Regular Pancakes?

The main difference between the two is the focus of increasing the amount of protein in homemade protein pancakes. Whereas regular pancakes rely on the simple staples of eggs, flour, milk, etc., protein pancakes will choose ingredients specifically to pack in extra protein. This can include protein powder and other ingredients naturally containing high protein levels.

While the amounts will vary, most homemade protein pancakes contain at least double or triple the amount of protein found in a regular pancake!

How to Make Protein Pancakes

There is a full recipe card below.

These easy blender protein pancakes require just two simple steps to prepare, including:

  • Mix the batter: You can do this in a blender, with an immersion blender, or bowl using a whisk (mash the bananas with a fork first). Combine the eggs, protein powder, baking powder, vanilla, cinnamon, and bananas and blend until smooth (the consistency is slightly more runnier than regular pancakes).

Unlike regular pancakes, these gluten free pancakes won’t become overworked when mixed in a blender. That means you can whip up the batter in practically seconds using a blender!

  • Cook the pancakes: Preheat a nonstick skillet (or griddle) over medium-low heat with a bit of cooking spray or oil. Once hot, pour slightly less than ¼ cup of batter onto the pan (cook multiple pancakes at one time if possible) and allow it to cook until bubbles burst on the top of the pancake and the bottom is golden brown. Then flip over and cook for another 10 seconds, or until lightly brown. Repeat this step with the remaining batter and reduce the heat if needed.

Serve immediately with your toppings of choice. Scroll down to the serving section for all my top recommendations!

Optional Add-In’s and Variations

  • Salt: A pinch of salt helps to enhance all the various flavors.
  • Flavored protein powder: Perhaps one of the easiest ways to make flavored protein pancakes. Use chocolate, peanut butter, mixed berry, coffee, coconut, etc. I prefer to use protein powders that are flavored with natural ingredients and unrefined sugars.
  • Sweetener: If you have a sweet tooth, you may find you want to sweeten the batter more. Feel free to use maple syrup, honey, agave, date syrup, or even a sugar-free sweetener like erythritol/xylitol to taste (I do this swap in many healthy cookie recipes and no one can tell!).

I recommend making a test pancake to taste and then adjusting the batter after if needed.

  • Nuts/seeds: Will add flavor, texture, and added protein. You could add flax meal, sunflower seeds, chia seeds, poppy seeds, walnuts, pecans, almonds, etc.
  • Chocolate chips: Use regular or sugar-free chocolate chips.
  • Cacao nibs: Add cacao nibs instead of chocolate for crunch and antioxidants.
  • Orange zest: Provides a subtle but delicious flavor. Lemon zest would also work.
  • Fruit: Because these healthy protein pancakes are thinner than regular fluffy American pancakes, you’ll need to use very thin slices of fruit if using any. I.e., thinly sliced apple or pear. I save berries and larger fruits to use as a topping.
  • Dried Fruit: Raisins, cranberries, dried blueberries, chopped dates, etc. Add a handful for bursts of sweetness within the banana protein pancakes.
  • Coconut: Shredded coconut/coconut flakes will add flavor and texture to the protein powder pancakes.
  • Spinach: Add a large handful or two of spinach/kale to the pancake batter when blending. It will turn green, but the flavor isn’t noticeable and helps to add extra nutrients and even protein.

Tips for Best Results

  • Adjust the temperature: Monitor the pancakes while they cook and adjust the temperature if needed.
  • Use whey protein for the best results: Other types of protein powder can affect the batter differently and thus affect the texture and density.
  • To keep the pancakes warm: If you’re making a large batch, keep the pancakes warm in the oven at 200F/93C until serving time.
  • For egg white pancakes: Replace the 4 whole eggs for ½ cup of egg whites.
  • Sweeten to taste: These pancakes have no added sugar. However, if you have a sweet tooth, feel free to add the liquid sweetener of your choice (maple syrup, date syrup, agave, honey or even sugar free syrup/drops).
  • Don’t make the pancakes too big: They’re gluten-free and flour free, so more fragile than general pancakes.

FAQs

Can I use a plant-based protein powder?

I’ve found that many plant-based protein powders are far more absorbent than whey protein. For that reason, I can’t recommend using vegan protein powder in this recipe as written.

If you want to experiment, I recommend allowing the pancake batter to sit for 5 minutes after mixing. Then, depending on the consistency, add some milk (dairy or non-dairy) to achieve a consistency slightly thinner than pancake batter.

Once again, though, this isn’t something I’ve personally tried. So I can’t guarantee results.

How can I sweeten these protein pancakes without sugar?

Making these healthy protein pancakes with bananas means they’re already naturally sweetened. However, you could add a sugar-free sweetener like xylitol/erythritol for extra sweetness. You can also use the add-ins/toppings to add extra sweetness to the pancakes, such as fresh/dried fruits.

What protein powder is best?

I prefer to use an all-natural, organic, grass-fed whey protein that contains all natural, unprocessed ingredients, avoiding chemicals and odd add-ins.

Can I make these protein pancakes without bananas?

You could experiment with using unsweetened applesauce in place of the banana. Use ½ cup applesauce per 1 banana.

A previous version of this recipe (also highly enjoyed) combined 3 large eggs with 1/3 cup Greek yogurt (2% fat+), 1/2cup + 1 tbsp of oat flour, 2 tbsp maple syrup, and a scoop of whey protein.

Can I make these pancakes egg free?

I haven’t tried this recipe without eggs (especially as they add protein to the pancakes!). If you want to experiment, feel free to try with flax eggs, though it may not work well.

Can I use this batter for waffles?

It will likely work. Though, I actually have a recipe specifically for protein waffles that may be preferable!

When is the best time to eat protein pancakes?

I love eating these first thing in the morning to kickstart my metabolism and start the day right. You can also enjoy them as a pre or post-workout snack.

If enjoying before a workout, try to eat them a good hour or two in advance to fully digest them. For a post-workout snack (like these coconut protein balls, peanut butter protein balls, or no bake protein cookies), enjoy them immediately, so they’ll get to work as soon as possible.

However, feel free to enjoy these pancakes whenever you want (I won’t judge you!)

How much protein should we have per day?

A more precise estimate is to consume 0.75g of protein per KG of body weight. However, the general guideline aims for around 45g for women and 55g for men.

That means a stack of 3 of these healthy protein pancakes provides 1/3 of a woman’s daily protein needs (more if adding extra protein in the toppings).

Looking down at protein pancakes with raspberries and honey drizzle.

How to Serve These Low Calorie Pancakes?

What you choose to serve with these protein powder pancakes is a great way to add even more protein, nutrients, and flavor. Here are some of my favorite pancake toppings:

  • Greek yogurt/ yogurt with some fresh fruits (apples, pears, banana, plum, peach, kiwi, etc.) and/or berries (strawberries, raspberries, blueberries, blackberries, etc.).
  • A dollop of whipped cream/ whipped coconut cream.
  • Quick homemade fruit compote (use the one from Greek yogurt cheesecake!) or low-sugar jam/ chia seed jam.
  • A sweet drizzle of maple syrup, date caramel, or honey.
  • Drizzle of seed/nut butter of your choice (peanut, almond, cashew, hazelnut, etc.).
  • A light sprinkle of something crunchy like granola or nuts/seeds (unsalted and raw or toasted).
  • A scoop of ice cream like this vegan vanilla ice cream, dairy free chocolate or mango.
  • Savory toppings, try a slice of bacon, turkey sausage or even a fried egg.

Enjoy low-calorie pancakes anytime of the day! For breakfast, as a mid-afternoon snack, dessert, or even part of a brunch spread alongside other favorites like this air fryer breakfast casserole, Instant pot egg bites, muffins, fresh fruit, quick breads, smoothies, and all your brunch favorites!

How to Store Grain Free Pancakes?

Make ahead: Prepare the protein pancake batter the night before (or up to 3 days, minus the baking powder). Then, remove it from the fridge 20 minutes before folding in the baking powder, and cook!

Store: Transfer the cooked and cooled banana protein pancakes to an airtight container and store them in the refrigerator for up to 5 days.

Freeze: Create stacks of pancakes with layers of parchment paper between (to avoid sticking) and flash freeze. Then transfer to a Ziplock/ freezer-safe container for up to 3 months. Thaw on the counter or reheat them from frozen in a toaster.

Reheat: To reheat just a pancake or two, use a microwave, toaster, or the stovetop (no oil necessary) until warm. For a large batch, reheat them in the oven at 350F/177C until warmed through (the time will vary based on the amount. Check at 10 minutes).

More Healthy Pancake Recipes

A stack of protein pancakes topped with walnuts, raspberries and honey drizzle.
Protein Pancakes

Protein Pancakes

These healthy Protein Pancakes are moist and flavorful, made with just 6 ingredients, naturally sweetened with banana, and easily adapted to your dietary needs. Plus, they pack an impressive 5 grams of protein per banana whey pancake!
5 from 17 votes
Print Save Rate
Course: Breakfast
Cuisine: American
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 20 pancakes
Calories: 42kcal
Author: Olena Osipov

Ingredients

Instructions

  • In a blender, add eggs, protein powder, baking powder, vanilla extract, cinnamon and bananas. Process until smooth. Batter will be on a runny side.
  • Preheat skillet on low-medium heat and spray with cooking spray or add oil. Pour a bit less than 1/4 cup batter, cook until bubbles just start to appear on top, flip and cook for another 10 seconds.
  • Serve with yogurt, berries, maple syrup and any of your favorite toppings.

Store: In an airtight container for up to 5 days in the fridge.

    Freeze: Freeze cooled down pancakes in an airtight container for up to 3 months.

      Notes

      • Eggs: You can replace 4 eggs with 1/2 cup egg whites.
      • 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.
      • Adjust the temperature: Monitor the pancakes while they cook and adjust the temperature if needed.
      • To keep the pancakes warm: If you’re making a large batch, keep the pancakes warm in the oven at 200F/93C until serving time.
      • Sweeten to taste: These pancakes have no added sugar. However, if you have a sweet tooth, feel free to add the liquid sweetener of your choice (maple syrup, date syrup, agave, honey or even sugar free syrup/drops).
      • Don’t make the pancakes too big: They’re gluten free and flour free, so more fragile than general pancakes.
      See recipe post for more tips & FAQs.

      Nutrition

      Serving: 1pancake | Calories: 42kcal | Carbohydrates: 3g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 44mg | Sodium: 63mg | Fiber: 1g | Sugar: 2g

      Recipes and images are a copyright of ifoodreal.com. It is against the law to republish recipes without permission. Nutritional info is approximate.

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      54 comments on “Protein Pancakes

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      1. 5 stars
        Amazingly delicious 😋
        I used the 1/2 cup egg whites, 2 tsp of Stevia and 2 capfuls vanilla almond skinny syrup. 2 scoops of protein powder and 1 tbsp of flour.
        I plan on having these every morning with some sugar free strawberry jam and low cal Cool Whip.
        Thank you for posting a great protein powder recipe. Some of the recipes out there just boggles my brain how they got 5 stars..

      2. So impressed… After the grossest 5 star protein mug cakes to finally find something healthy and delicious. Ate one with sugar free jam and low cal cool whip. So yummy!!

      3. 5 stars
        WOW!!!
        Perfect recipe. Pancakes are so moist, fluffy and after so long I found a great protein pancake recipe!
        I used 1 large egg, 12 g mocha whey protein ( I didn’t have vanilla), 15g oat flour, 1-ounce honey instead of maple syrup and 1-ounce full-fat yoghurt. Oh so delicious and filling!! Thank you so much 🙂

      4. I really want to try a protein waffle with this recipe. I haven’t tried it as pancakes but has anyone made waffles with this recipe and has suggestions?

      5. 5 stars
        I’d run out of bananas and found this recipe. Quick and easy. I had them with nectarines and berries, delicious!

      6. 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!

      7. 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

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