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Clean Eating Protein Pancakes Recipe

The first time I heard about protein pancakes was from a Facebook friend. When she told me what was in them, I all but gagged. I just could not fathom the idea that these might actually be edible.

However…

A few weeks later, I was watching some videos on BodyBuilding.com of Ava Cowan (fitness model). I’m a big fan of hers, and was curious to see how she eats and works out. Imagine my surprise when she demonstrated how to make protein pancakes!

Clean Eating Protein Pancakes Recipe

So I figured if my friend on Facebook and Ave Cowan can eat these, then there must be something to them other than just a high protein breakfast. So I gave it a shot.

I can tell you that not only was my son impressed (kids are the toughest critics!), but I was just over the moon. I’ve been eating these puppies for breakfast every morning since and I haven’t gagged even once! I swear! They are almost like eating a savory oatmeal muffin. A bit on the fluffy side, and just downright delicious!

RECIPES MENTIONED:

Recipe adapted from BodyBuilding.com.

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Please note that the nutrition data below is a ballpark figure. Exact data is not possible.

Clean Eating Protein Pancakes Recipe:

Clean Eating Protein Pancakes Recipe
Print
Clean Eating Protein Pancakes Recipe
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

These delicious protein pancakes are the perfect way to start off a clean eating day!

Course: Breakfast
Cuisine: American
Yield: 7 pancakes
Calories: 94 kcal
Author: The Gracious Pantry
Ingredients
  • PANCAKE INGREDIENTS:
  • 12 large egg whites
  • 1 cup quick oats
  • 1/2 tsp. olive oil (from an oil sprayer is easiest)
  • OOEY-GOOEY TOPPINGS:
  • 1 tbsp. clean peanut butter (see info link above)
  • EXTRA FIBER TOPPINGS:
  • 1 tbsp. clean hummus (see link above)
  • SAVORY MIX-IN SEASONINGS:
  • 1/2 tsp. onion powder
  • 1/2 tsp. garlic powder
  • SWEET MIX-IN SEASONINGS:
  • 1 tsp. ground cinnamon
  • top with maple syrup
US Customary - Metric
Instructions

  1. PANCAKE INSTRUCTIONS:

  2. Stir the oats and egg whites together in a mixing bowl.

  3. Spray a non-stick pan (yes, it has to be non-stick) with about 1/4 tsp. olive oil. It's not much at all. Just a very light mist.

  4. Ladle 3 pancakes onto your pan and cook like a regular pancake. Each pancake should be approximately 1 scant ladle full. Depending on the size of your ladle, you should get about 7 pancakes out of it.

  5. Spray with the last half of the oil, and ladle on your last 3 pancakes.

  6. You can serve this with any clean toppings you like. But I prefer to eat them plain like a piece of toast. Once they've cooled down, you can just grab and go!

Nutrition Facts
Clean Eating Protein Pancakes Recipe
Amount Per Serving
Calories 94 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 112mg 5%
Potassium 146mg 4%
Total Carbohydrates 10g 3%
Dietary Fiber 1g 4%
Protein 8g 16%
Calcium 1.6%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.

From the Gracious Pantry archives. Originally posted: 2/18/2011


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Comments

  1. I just made these for my little one and I for breakfast… I was hesitant, because my last experience with making protein pancakes was not a good one, but I recognized that this recipe was much simpler, so thought I’d give it a shot… I’m glad I did! They’re pretty good, and nice and quick. I didn’t have quick oats, only old fashioned, but they worked okay. Didn’t soak up the whites like I think quick ones would, but they were still fine!
    Definitely one I will do again soon… thanks, Tiffany!

    Reply

  2. Sounds wonderful, Tiffany! I have a recipe that uses grated apple in the pancake, I might try adding it to it! Thanks for the recipe.

    Reply

  3. Any recipes I’ve seen for protein pancakes have included cottage cheese. I’m glad to know protein pancakes can be made without it because I never seem to have cottage cheese on hand!

    Reply

  4. Hi just found your website, SO GLAD I did too. This is actually one recipe that I did have though. You can add almond or vanilla extract with cinnamon to give it a little extra something. Or you have Just Fruit Jelly you could add a little of that. Also I have added a 1/2 banana or strawberries before into the mix. But keep in mind I use a Handi Mixer.

    Reply

  6. I have the perfect high protein high fiber recipe
    1/2 cup FIBER ONE pancake mix

    2 scoops whey protein..any flavor will work but my favorite so far is Optimum Nutition Vanilla Ice cream whey protein

    1/3 cup milk-more if needed

    1/3 cup applesauce-more if desired

    cook as you would a regular pancake.

    Sugar free syrup to taste. Any topping will work

    I made some at 3:30am and reheated at work at 6:00 am. came out great.

    Reply

  8. Hi Tiffany,

    A friend passed this nut butter pancake recipe along recently and it’s my new favorite. Not as much protein as your pancakes, but still a “clean” option.

    1/2 cup natural peanut butter (peanuts, salt)
    1/2 cup unsweetened applesauce
    2 eggs (though you could tinker with this and use egg whites only I think)
    1/4 tsp cinnamon (I added about 3/4 as cinammon makes me happy)
    1/4 tsp vanilla (I also added more of this as well)

    Mix until the ingredients come together. It does look a bit more loose than typical pancake batter, but the final product totally rocks!! Cook 2-3 minutes per side on low/medium heat (they will burn quickly). The recipe makes about 10 small pancakes (slightly larger than silver dollar pancakes). I freeze them by two’s and eat one serving with an apple as a morning snack.

    Reply

  10. sooo….I made the savory version this evening for dinner with a couple tweeks….added onion powder, garlic powder, dehy basil, pepper and a dash of parm cheese. Topped with a bit of light sour cream. YUMMM

    Reply

  13. Hey!
    Trying cooking these now – so far so good! How long would you say these keep for? Is it immediate delicious gobbling only?

    Thanks!

    Reply

  14. Maybe my ratio was off but I couldn’t get these down my throat! I tried making a single serving so I used 2 egg whites and about 1/3 cup of oats – it made a hockey puck instead of a pancake. Has anyone tried using a coffee grinder to grind the oats a little so its more of a flour than chunky oats? I’m not giving up, I will try again! It just made for a rough morning trying to find something clean and sugar free from the cafe at work!

    Reply

    • Dawn – Your ratio is definitely off. If you cut things in half, it would be 6 egg whites to 1/2 cup of oats (or 3 egg whites to 1/4 cup oats). Too many oats would definitely create a hocky puck. lol. You could grind the oats gently, but you don’t want to turn it into flour either. So sorry for the rough morning!

      Reply

  15. I have to say, you have a great site! A few months ago my husband and I started on a clean eating meal plan and I’m still learning a lot 🙂 Your site has really helped me with food ideas.

    I love protein pancakes! They are a staple in my meal plan. Below is the recipe I use for blueberry protein pancakes, very yummy!

    1/3 cup low-fat cottage cheese
    1/2 cup egg whites
    1/2 cup dry oatmeal
    1/4 cup blueberries (or any fresh fruit)
    Dash of cinnamon
    Dash of vanilla extract
    1 pk. Stevia
    1 tablespoon agava nectar (optional)

    Put all ingredients in a food processor (except blueberries & agava) and blend. Once blended add the blueberries. Cook on pan like regular pancakes. Drizzle with agava nectar.

    Reply

  16. My family loves these. My 12-year-old asked for pancakes Saturday morning. As I was making them she asked if I was making “those protein pancakes” when I told her that I was her response….”YESSSSSSS” with a fist pump. Thanks!!

    Reply

  17. Is there a way that I can sub out some of the egg whites for whole eggs? Egg whites are so expensive, so I want to cut down on using almost 2 cartons of egg whites if I can 🙂

    Reply

  18. Ava Cowan is my idol, lol! I’ve been following her for awhile. I have been making these pancakes for a long time too. I use 1 egg, 3 whites, 1/2 cup old fashioned oats, cinnamon, stevia and a drop of vanilla cooked with the cooking spray. I do allow myself 1 cup strawberries on top of the pancakes. I started doing this while working with a coach to prep for figure competition. Alas, I had to stop my prep for awhile, but have continued to still eat very similarly so that I do not regain the lost body fat and am now focusing on building muscle, so incorporating a little more carbs. Anyways, very glad to hear that you are a fan of Ava’s too! She’s DA BOMB!! 😀 And so are you! I share your blog with everyone 😀

    Reply

  19. I made these the other day and have kept them in the fridge. Today I had these for breakfast, but I put a couple of tablespoons of the Strawberry Salsa I made last night and bit of syrup. Oh my goodness….they were so good, even my 5 y/o liked them. Definite breakfast keeper.

    Reply

    • Kim – That’s awesome!! Strawberry salsa would be a fantastic topping for these!! Glad you enjoyed them!

      Reply

  20. You may have already answered this, but are these pancakes something I could make a bunch of and keep them in the fridge for a week?

    Reply

    • Kelly – Maybe not a full week. But you could certainly freeze some. Just take them out the night before. Also, you may want to freeze with a piece of parchment or foil between them so they are easy to separate if you’re in a hurry. Enjoy!

      Reply

  21. I wanted to make these this morning, but I don’t have quick oats. I have regular oats. Can I use those instead? Are they the same thing if I’m not cooking them?

    Reply

  22. I just wanted to let you know that I have eaten this for breakfast lately after my runs and really enjoyed them. Mostly I have made them with 2 eggs and 2/3 c oats. (I cannot buy liquid egg whites here, sadly, so it’s full eggs for me.) A couple of times I’ve tried them with 1 egg and 1 flax egg, which was also very successful. Thanks for the inspiration!

    Reply

  26. Hi. Thanks for posting this. I LOVE oats and was just wondering if they could be eaten as a savoury dish and I came across your webiste. It looks delicious and I can’t wait to try it. I do have one question though: do you only use egg whites for health reasons, or because if wouldn’t work with the yolks? I would rather use whole eggs and not throw away the yolk, so if this recipe does work with whole eggs, how many do you think I would need to use. Thank you 🙂

    Reply

    • Sabah – Yes, you can use whole eggs. For all recipes on my site, 1 whole egg = 2 egg whites, and visa versa. Enjoy!

      Reply

  29. have you tried making these and freezing left overs? I would love to have this on the regular but don’t have time to make it in the morning.

    Reply

    • Jennie – I haven’t tried it, but I’m not sure these would freeze all that well. I’ll have to try it.

      Reply

  30. Ugh. Please help!! Mine look nothing like the pic! They look like egg white omelets with oats sprinkled in. They taste terrible. I used Old Fashioned Oats and I broke the eggs myself to get the whites. I even added a little PB2 to help with taste. They are terrible. = ( Any suggestions?

    Reply

    • old fashion oats would be too hard to cook. You NEED the quick cook variety. Also, if you mixed the PB2 (which is not clean, just to be clear) into the batter, that could have done it, but more likely it was the oats.

      Reply

        • Angel – The labels that I have read for PB2 include regular, white sugar. If there is a type that is JUST peanuts, then you’re good to go.

          Reply

  34. Yes, that would probably help. It could be a difference in the oats from what I used. That’s the only thing I can think of. But soaking may help.

    Reply

  35. One other recipe I’ve tried also puts sugar free preserves (i use raspberry, sometimes strawberry and even apricot). yummy too. Just a tsp or tbsp to your liking. Sometimes stevia or a little sweetener too

    Reply

  36. this is the best recipe ive ever seen> i do not EVER use whey or soy protein powders i only use raw vegan but this one is fab> i added a dash of organic vanilla and some orange zest clean eating.. is clean not packaged to me this web site is a dream come true!

    Reply

  37. I made them with with store bought egg whites and then tried them with fresh large organic brown eggs. The store-bought egg whites seem too watery and they had trouble setting up in the pan.
    The fresh eggs yielded one cup for 6 eggs so I went with a cup dry to cup wet and they came out great very nutty tasting and moist. They did not taste like a pancake though unless you added something. It’s a great base to add flavors to. My husband had his with sliced strawberries and maple syrup and I had mine topped with hummus. Both were very good. I tried adding more eggs at 1 1/2 cups liquid to 1 cup dry but they tasted to much like eggs. Thank you for the quick and easy recipe.

    Reply

  41. I need to use gluten free oats. Could I use gluten free oatmeal. Should I cook the oatmeal first for awhile. How long or I could use gluten free rolled oats?
    Also could I use almond or grape seed oil. Thank you. Susan

    Reply

    • Susan – This recipe is not dependent on any gluten. So you can use gluten free oats for sure. But you want the quick-cook oats. Rolled oats won’t work here. You can use whichever oil you prefer. Enjoy! 🙂

      Reply

  42. I know this post is very old – but i was wondering if I am able to use 1 minute oats from Quaker to make these pancakes?

    Thank you!!

    Reply

  43. I made these this morning. I liked the taste but I had a little trouble when I poured them into the pan. The oats clumped it the middle and the whites ran all over the pan. I spread the oats around and gathered the whites and they turned out fine. I spread peach preserves and vanilla greek yogurt on them! They were good!

    Reply

  45. I think this sounds VERY expensive , to use 12 EGG WHITES for only 7 pancakes—- and then do WHAT with the left-over YOLKS!? CERTAINLY I couldn’t see doing this very often, no matter how great they are.

    Reply

  46. AS a type 1 diabetic, I would like to know the nutritional information for this pancake recipe, especially the carbohydrate content of 1 serving. Is it available?

    Reply

  48. I too got the liquidy whites with clumps of oatmeal. i used quick oats, cook in a minute. they are organic, would that make a difference? I let them sit a while and they did not soak up the oats. i added more oats too… Was your batter pretty thick?
    Thanks, i enjoy your postings!

    Reply

  49. Instead of oats, can I use non-wheat flour? I’m doing a clean eating challenge so no gluten and gf oats are hard to find!

    Reply

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