An easy recipe for protein pancakes, made with six simple ingredients. A quick breakfast, you can also make them ahead of time and freeze.
I created this recipe for my daughter, a talented and dedicated powerlifter. Her challenge? Make protein pancakes without flour (the only dry ingredient being whey protein powder), and make them tasty, fluffy, and non-dry. Challenge accepted!
This is one of those recipes that required several attempts until we were both happy with the result. But once we've perfected this recipe, we've been making it regularly. These pancakes are very tasty! 🥞
Tips for making this recipe a success
The main issue is that protein pancakes are often very dry. When cooked or baked, whey protein has a dramatic drying effect on baked goods.
One way to combat that is to use a mix of protein powder and another flour, such as almond flour (not coconut flour which is also drying). But my daughter specifically requested a recipe where the only dry ingredient is protein powder.
After a few experiments, I discovered that adding plain Greek yogurt to the batter does wonders in terms of adding much needed moisture and preventing the pancakes from drying out.
I also decided to add vanilla and stevia, making them very tasty even without any topping such as butter or syrup.
My last tip is to make small pancakes (I use a 1.5-tablespoon cookie scoop, not a 4-tablespoon ice cream scoop), since the batter is thin and spreads out, and to cook them VERY minimally - they need less than a minute on the first side and just a few seconds on the second side.
But are they any good?
I think these protein pancakes are delicious. I made half a recipe this morning just for myself, because I wanted a video of the process, and I proceeded to gobble them all up! They don't even need butter or syrup to taste good, and I love their delicate, fluffy texture.
However, as noted above, they are small and thin - crepe-like actually. If you're looking for thick, substantial pancakes that are similar in texture to the real thing, I highly recommend these almond flour pancakes.
The ingredients you'll need
You'll only need a few simple ingredients to make these tasty protein pancakes. The exact measurements are included in the recipe card below. Here's an overview of what you'll need:
Eggs: I use large eggs in most of my recipes, this one included.
Vanilla extract: I use a full tablespoon - this is not a typo. Since I use plain unflavored protein powder, this gives them much needed flavor.
Sweetener: This is optional, especially if you plan to top them with sweet toppings. But I do add stevia to the batter, and again, this is especially important when using unsweetened powder.
Plain Greek yogurt: Adds much-needed moisture to the pancakes. I use plain nonfat Greek yogurt because that's what my daughter prefers, but whole-milk Greek yogurt would be great too.
Protein powder: I use Biochem 100% Whey Isolate Protein - Natural Flavor. I get it on Amazon (you can find the link to the product in the recipe card below). I like that it doesn't have any sweeteners - many of these powders are sweetened with sucralose, which I'd rather avoid.
Baking powder: Make sure it's not expired. It helps the pancakes rise.
How to make protein pancakes
It's easy! Scroll down to the recipe card for the detailed instructions. Here are the basic steps:
1. You start by whisking together the eggs, vanilla, stevia, and Greek yogurt.
2. Now whisk in the protein powder. Whisk patiently and thoroughly until completely smooth and free of lumps, then whisk in the baking powder.
3. Heat a nonstick double-burner griddle over medium heat (not higher). Spray it with oil.
4. Using a 1.5-tablespoon cookie scoop, pour six to eight mounds of the batter into the griddle (or use a large 14-inch nonstick skillet and cook three or four pancakes at a time).
5. Cook the pancakes over medium heat until they bubble on top, 1 minute or even less. Flip and cook them for just a few more seconds, then remove to a plate, add more fat to the skillet if needed, and cook the remaining pancakes.
How to serve protein pancakes
My daughter and I love eating them plain, without any toppings, holding them in our hands. You can obviously top them with butter and syrup if you wish.
Can you freeze them?
Yes - you can freeze them in freezer bags, separated with wax paper squares. Defrost them directly in the microwave.
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Protein Pancakes
INGREDIENTS
- 2 large eggs
- 1 tablespoon vanilla extract
- 1 teaspoon stevia glycerite (equals ⅓ cup sugar)
- ½ cup plain Greek yogurt (not regular yogurt)
- 2 scoops unsweetened whey protein powder not packed (about 40 grams)
- 1 teaspoon baking powder
- Oil spray for the griddle
INSTRUCTIONS
- In a medium bowl, whisk together the eggs, vanilla, stevia, and yogurt.
- Add the protein powder, and whisk thoroughly, until completely smooth and blended. Use a rubber spatula to scrape the sides of the bowl if needed.
- Whisk in the baking powder. Then let the batter rest while you heat the griddle. It slightly thickens as it rests.
- Heat a nonstick griddle or a large 14-inch nonstick skillet over medium heat (not higher). Spray with oil.
- Using a 1.5-tablespoon cookie scoop, pour mounds of the batter into the griddle. A double-burner griddle will likely accommodate 8 pancakes, while a skillet will hold 3 or 4.
- Cook the pancakes until they bubble on top, one minute or less. It happens fast! Flip and cook them for just a few more (10-20) seconds on the second side. It's very important not to overcook them or they will turn out dry and rubbery.
- Transfer the cooked pancakes to a plate, cover with foil to keep warm, and cook the remaining pancakes. Serve immediately.
WATCH THE VIDEO:
NOTES
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Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, and Country Living.