Hello, mamas! Protein Snack March going strong.
How many times have you stood at the stove for half an hour making pancakes for your family and realizing you will have just one or two?! I know, it sucks. That’s why protein pancakes for mamas. Not because we necessarily lift or compete but because mama wants to enjoy more than one pancake too.
5 years ago, I originally started experimenting with so popular 3 ingredient banana protein pancakes – banana, whey protein powder and egg whites. They are not bad but their texture reminds me more of a sweet omelette. After about at least 10 different variations of ingredients, I have settled on these oatmeal protein pancakes without banana. The fact that you don’t have frantically search for a ripe banana or dirty a blender on Saturday morning, makes these protein pancakes THE BEST!
Tender, moist and packed with 4 g of protein and only 48 calories each! Sounds good to me. But there is a trick and you gotta listen to me, otherwise you will end up with dry leather-y pancakes.
Warning: kids love these! They can’t taste the protein powder (that’s why I love whey), so hide them in a freezer as soon as they are cool.:)
How to Make 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, protein pancakes come out good. It’s just the higher the fat, 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: You have to use whey protein powder, not plant-based. Simply because it behaves differently and that’s what this protein pancakes recipe was developed with. I used unflavoured 17 Whey. You can use vanilla whey protein powder but look at its sugar content. You might have to skip the maple syrup if it’s 5g+.
First whisk the eggs. Then add yogurt and maple syrup, whisk again.
Add protein powder and oat flour, and whisk.
Protein pancake batter will be runny. More runny than traditional pancake batter.
That’s why I recommend to pour carefully and use a griddle to fit more, if you really care about the pancakes’ shape. I don’t except for the website’s pictures.
Here is the trick to moist protein pancakes – 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.
I usually have 4-5 pancakes and am good till lunch. My favourite toppings are Greek yogurt, maple syrup and strawberry jam.Print
Simple Protein Pancakes Recipe with oats, whey protein powder, Greek yogurt, and without banana. Moist, packed with protein, 5 ingredients, no blender.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Yield: 15 pancakes
- 3 large eggs or 1/3 cup egg whites
- 1/3 cup plain Greek yogurt
- 2 tbsp maple syrup
- 1/2 cup + 1 tbsp oat flour
- 1 scoop (30 g) whey protein powder, unflavoured or vanilla*
- 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.
*Plant based protein powder WON’T work. If using sweetened vanilla protein powder, add less maple syrup.
Did you make this recipe? Please give it a star rating in the comments.