Easy Protein Pancakes (without protein powder)
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Give me all the sweet breakfast foods. Blueberry stuffed French toast egg bake, a creamy chocolate protein smoothie, or high protein yogurt bowls all hit the spot when I wake up and crave a little sugar in my life.
And it’s not just me. These homemade pancakes are a great way to make the whole family happy. My kids love these pancakes topped with low calorie peanut butter syrup and paired with homemade maple chicken sausage.
Using simple ingredients like Greek yogurt, oat flour, and egg whites, these pancakes have 9 grams of protein each and the same great taste and fluffiness as regular pancakes without adding any protein powder.
If you’re a fan of protein packed breakfasts like Chicken and Waffle Casserole and egg white bites, then you’ll love these easy protein pancakes with no added protein powder.
If you want to complete your sweet side with something savory, try the egg white sausage bake, tomato breakfast bake or breakfast pizza.
Why you’ll love this recipe:
- 9 grams of protein per pancake.
- Wholesome ingredients with no refined sugars!
- Good news! Kids and adults love them.
Why is a high-protein breakfast important?
I’ve learned that starting my day with a higher protein intake boosts my energy throughout the day. Everyone is different, but this works for me!
- If you’re trying to hit your protein goal for the day and skip out on a high-protein breakfast, it becomes harder to hit that number. Making sure your first meal has enough protein will make your goals easier to obtain.
- Protein keeps you satiated! It’ll help keep you fuller, longer.
- Helps keep blood sugar levels from shooting up .. no crash.
- Not sure how much protein you should have each day? We can help.
Ingredients:
These are the main ingredients and substitutions for protein pancakes. See the recipe card below for the full ingredients list, instructions and whole recipe.
- Oat Flour: you can also use all-purpose flour but I would not recommend wheat flour for these. In my experience, it throws off the taste.
- Greek Yogurt: use a dairy-free option as needed.
- Egg Whites: you can do 50/50 egg whites to eggs but note this will change the taste.
Variations and Substitutions
- To add protein powder, substitute ¼ cup oat flour for 1 scoop of protein powder. Note, this will change the taste and texture of your pancakes.
- Use maple syrup in place of honey in the pancakes and peanut butter syrup.
Dietary Modifications
- These are gluten-free, confirm your oat flour doesn’t have cross-contamination with gluten.
- Swap Greek yogurt with plant-based or dairy-free yogurt to make these dairy-free.
How to make these 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 mixing 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.
Favorite Topping Ideas
- Chocolate Chips
- Butter
- Almond Butter or Peanut Butter
- Dollop of Greek Yogurt
- Fresh Fruit
- Bacon or Blueberry Sausage
- Maple syrup or Sugar-Free Maple Syrup
- Chocolate Sauce and Powdered Sugar
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.Â
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
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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.Â
- Serving size is for one pancake using 1/4 cup of batter.
- NUTRITON FACTSÂ IN RECIPE CARD DO NOT INCLUDE PEANUT BUTTER SAUCE
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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
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!