Easy Protein Pancakes (without protein powder)
These high-protein pancakes are made with Greek yogurt, egg whites and oat flour and come with a homemade low calorie peanut butter syrup. Because they don’t use protein powder these pancakes are every bit as light and fluffy as regular pancakes with a whopping 9 grams of protein each.
The peanut butter syrup is made with powdered peanut butter, honey and water but can be swapped out for your favorite toppings like pure maple syrup, butter or chocolate chips. Serve your homemade pancakes with a side of fresh fruit and chicken maple sausage.
For another high-protein breakfast, try chicken and waffle casserole, cottage cheese protein waffles and egg white bites.
Why you’ll love this recipe:
- 9 g of protein per pancake.
- Filled with whole grains.
- Simple ingredients with no refined sugars!
Ingredients:
These are the main ingredients and substitutions for these fluffy protein pancakes. See the recipe card below for the full ingredients list, instructions and whole recipe.
- Oat Flour: you can use all-purpose flour but I don’t recommend wheat flour. Wheat significantly throws off the taste. You can make your own oat flour by adding rolled oats to a food processor or high-speed blender and grinding them up.
- Nonfat Plain Greek Yogurt
- Liquid Egg Whites: you can do 50/50 egg whites to whole eggs but note this will change the taste.
- Honey: brown sugar or pure maple syrup.
- Powdered Peanut Butter: used for the peanut butter syrup. I like PB2 but any brand will work.
Variations
- To add protein powder, substitute ¼ cup oat flour for 1 scoop of your favorite protein powder. Note, this will change the taste and texture of your fluffy pancakes.
- Add chocolate chips or blueberries into your batter.
- Add a dollop of Greek yogurt or almond butter on top.
Dietary Modifications
- These are gluten-free, confirm your oat flour doesn’t have cross-contamination with gluten.
- For dairy-frees, swap Greek yogurt with plant-based or dairy-free yogurt.
How to make the best protein pancakes (a step-by-step visual guide):
Step 1: mix batter ingredients
Add the flour, greek yogurt, egg whites, honey, vanilla and cinnamon to a large bowl (image 1).
Mix together until the protein pancake batter is fully combined (image 2).
Step 2: cook the pancakes
Heat up a large nonstick skillet or griddle over low to medium heat. Once hot, spray with nonstick cooking spray. Using a 1/4 cup as a scoop per pancake, add the batter to the hot pan (image 3).
Cook for 3-4 minutes until small bubbles start to form on the outside. Flip and cook for another 1-2 minutes until golden brown (image 4). Repeat with all 12 pancakes.
Step 3: make peanut butter sauce
To make the peanut butter sauce add all ingredients in a mixing bowl and combine (image 5). If it’s too thick for your liking, add more water. It should be thick like a syrup. Top the pancakes with 1 Tbsp. peanut butter sauce, sliced fruit, whipped cream, or desired toppings.
Expert Tip!
For thinner pancakes add a little liquid, such as coconut milk, almond milk or water.
Recipe FAQ’s
Reheat in a toaster or toaster oven. Additionally, you can reheat in a skillet on the stovetop or microwave. Store leftover pancakes in an airtight container in the refrigerator for 2-3 days or freeze and enjoy up to 3 months later.
Yes and I prefer that! Grind oats in a food processor to make your own oat flour.
Add an extra tablespoon of honey, brown sugar or syrup for sweeter pancakes.
For thinner pancakes, add a splash of coconut milk, almond milk or regular milk.
Check out our other easy recipes!
- Easy High Protein French Toast with Brioche Bread
- Frozen BBQ Bacon Burgers in the Air Fryer
- Maple Chicken Sausage
- Brioche French Toast Casserole
If you make this recipe, please leave a rating and/or comment! Tag me on Instagram @ohsnapmacros, I love hearing from you!
Protein Pancakes without Protein Powder
📱 MyFitnessPal & MacrosFirst App Users
You can find this recipe and many others on MyFitnessPal and MacrosFirst by searching: Ohsnapmacros – Protein Pancakes without Protein Powder
Ingredients
- 1 1/4 cup oat flour 150g
- 1 cup nonfat plain greek yogurt 224g
- 1 cup liquid egg whites 250g (8 large eggs)
- 2 Tbsp. honey add 1-2 extra for added sweetness
- 2 tsp. vanilla extract
- 2 tsp. cinnamon
Peanut Butter Syrup
- 5 Tbsp. PBFit Powdered Peanut Butter 40g
- 1 Tbsp. honey
- 1/3 cup water
Instructions
- Mix all the ingredients in a large mixing bowl.
- Heat a pan over medium heat and spray with nonstick cooking spray.
- Heat up a large nonstick skillet or griddle over low to medium heat. Once hot, spray with nonstick cooking spray. Using a 1/4 cup as a scoop per pancake, add the batter to the hot pan. Cook for 3-4 minutes until small bubbles start to form on the outside. Flip and cook for another 1-2 minutes until golden brown. Repeat with all 12 pancakes.
- To make the peanut butter sauce add all ingredients in a mixing bowl and combine. If it’s too thick for your liking just add more water.
- Top pancakes with 1 Tbsp. peanut butter sauce, sliced fruit, whipped cream, or desired toppings.
Notes
- Nutritional information is an estimate and will vary with substitutions.
- Serving size is for one pancake using 1/4 cup of batter.
- NUTRITON FACTS IN RECIPE CARD DO NOT INCLUDE PEANUT BUTTER SAUCE
- Nutrition for 1 pancake with 1 Tbsp. peanut butter sauce, in tracking apps “Protein Pancakes (with peanut butter sauce)”: Calories 99, Total Fat 1g, Cholesterol 1mg, Sodium 74mg, Potassium 94mg, Total Carbohydrate 14g, Dietary Fiber 2g, Sugars 6g, Protein 8g.
- Don’t over-mix your batter. Let the batter sit for a few minutes before adding to the hot pan.
- Pancakes are ready to be flipped when little air bubbles start to form.
These were delicious with the perfect texture! I added 1 sliced banana and 1/4 dark chocolate chips and they were a big hit in my house, even with my picky toddler!
Love these! I’d like to make them into mini muffins for myself and my daughter, any suggestions on what I would need to change to do that?
Would like to make these with whole eggs instead of egg whites for my daughter, would I just measure out 1 cup of whole eggs?
It’ll change the taste and texture. I’d do half and half.
Awesome per usual. I appreciate that these don’t have protein powder and were easy to mix up on a Friday morning. My tween daughter doesn’t love typical high protein breakfast foods (egg, yogurt) but adores pancakes and these were perfect for her (and me!). I used whole wheat flour since we often use it and I didn’t feel like making oat flour and it worked great! Stocking the freezer with these!
First time making this morning and the BEST I’ve tried. No longer buying Kodiak cakes in this house. Having trouble finding in MFP even with the c/p you suggested up top. Any idea on how to find?
SO happy to hear that! Just got it added into tracking apps for both with and without peanut butter sauce, thanks for letting me know it wasn’t in there!
Looks yummy and I’m going to try these this weekend! Curious, why oat flour over whole wheat flour? I don’t usually have oat flour in my pantry but I’ve noticed it in more and more in recipes (not just this one) and was just wondering. Also, LOVE the cookbook!! 💕
Whole wheat is far too overpowering and it tastes awful in these, you have to add a lot of sweetener to counter balance it. I’ve tested it. If you have old-fashioned oats just blend them up for oat flour :). Thank you!