This recipe provides a great base that you can adapt to your dietary needs and preferences.
Yields: Approximately 4-6 pancakes
Prep time: 5 minutes
Cook time: 10-15 minutes
Ingredients:
- 1 cup all-purpose flour (for protein pancakes with flour) OR ½ cup all-purpose flour + ½ cup rolled oats (for a slightly more fibrous version, though we'll focus on the no-oats version primarily)
- 1 scoop (approximately 30g) protein powder (optional, for protein powder pancakes recipe)
- 1 tablespoon baking powder
- 1 tablespoon sugar or sweetener of choice (optional)
- Pinch of salt
- ¾ - 1 cup milk (dairy or non-dairy)
- 1 large egg (optional, for a richer texture) OR 2 tablespoons unsweetened applesauce or mashed ripe banana (for a protein pancakes recipe no eggs or protein pancakes recipe (no banana) alternative if omitting banana entirely)
- 2 tablespoons melted butter or oil (plus more for greasing the pan)
If you're making 3 ingredient protein pancakes (without protein powder or eggs):
- 1 ripe banana, mashed
- 2 large eggs
- ½ cup rolled oats (finely ground) - Note: This version contains oats, but we'll show the flour-based version below as the primary focus.
For our main recipe
Step 1: Combine Dry Ingredients
In a medium bowl, whisk together the flour, baking powder, sugar (if using), salt, and protein powder (if using).
Step 2: Combine Wet Ingredients
In a separate bowl, whisk together the milk, egg (or applesauce /mashed banana), and melted butter or oil.
Step 3: Combine Wet and Dry Ingredients
Pour the wet ingredients into the dry ingredients and whisk until just combined. Be careful not to overmix; a few lumps are okay. The batter should be thick enough to coat the back of a spoon. If it's too thick, add a little more milk. If it's too thin, add a little more flour. This step gives you your basic protein pancakes mix.
Step 4: Cook the Pancakes
Heat a lightly greased non-stick skillet or griddle over medium heat.
Pour ¼ cup of batter onto the hot griddle for each pancake. Cook for 2-3 minutes per side, or until bubbles appear on the surface and the edges are golden brown. Flip carefully with a spatula.
Step 5: Serve and Enjoy!
Serve your delicious protein pancakes immediately with your favorite toppings like fruit, maple syrup, yogurt, or nut butter.
Are protein pancakes really healthy?
Whether protein pancakes are "healthy" depends on the ingredients used and your overall dietary needs. They can be a healthier alternative to traditional pancakes because they often contain more protein, which can help with satiety. Using whole wheat flour instead of white flour, adding fruits or vegetables, and being mindful of toppings can further enhance their nutritional value. However, if they are loaded with sugar and unhealthy fats, they might not be as healthy. Homemade versions offer more control over the ingredients.
How to make protein pancakes at home?
The steps outlined in the recipe above detail exactly how to make protein pancakes at home. It involves combining wet and dry ingredients and cooking them on a griddle or skillet.
How do I make my protein pancake mix?
To make your own protein pancake mix, simply combine the dry ingredients from the recipe (flour, protein powder, baking powder, sugar/sweetener, salt) in a larger batch. Store this dry mix in an airtight container. When you're ready to make pancakes, just whisk the desired amount of dry mix with the wet ingredients (milk, egg/alternative, melted butter/oil).
Can I put protein powder in pancake mix?
Yes, absolutely! Adding protein powder to your pancake mix is a great way to boost the protein content. Simply incorporate it with the other dry ingredients as shown in our recipe. You might need to adjust the amount of liquid slightly to achieve the desired batter consistency.
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