Healthy Protein Pancakes Recipe

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This protein pancakes recipe is a delicious way to get your oats and lean protein first thing in the morning!

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.

Clean Eating Protein Pancakes Recipe


A few weeks later, I was watching some videos on 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!

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!


Recipe adapted from

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Clean Eating Protein Pancakes Recipe

Clean Eating Protein Pancakes Recipe

These delicious protein pancakes are the perfect way to start off a clean eating day!
5 from 2 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 7 pancakes
Calories: 94kcal
Author: The Gracious Pantry



  • 12 large egg whites
  • 1 cup quick oats
  • ½ tsp. olive oil (from an oil sprayer is easiest)


  • 1 tbsp. clean peanut butter (see info link above)


  • 1 tbsp. clean hummus (see link above)


  • ½ tsp. onion powder
  • ½ tsp. garlic powder


  • 1 tsp. ground cinnamon
  • top with maple syrup



  • Stir the oats and egg whites together in a mixing bowl.
  • Spray a non-stick pan (yes, it has to be non-stick) with about ¼ tsp. olive oil. It's not much at all. Just a very light mist.
  • 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.
  • Spray with the last half of the oil, and ladle on your last 3 pancakes.
  • 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!


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


Serving: 1pancake | Calories: 94kcal | Carbohydrates: 10g | Protein: 8g | Fat: 2g | Sodium: 112mg | Potassium: 146mg | Fiber: 1g | Calcium: 16mg | Iron: 0.7mg

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

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  1. 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 🙂

    1. Anonymous says:

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

  2. graciouspantry says:

    Julie – That’s wonderful! I’m glad you’re enjoying them!

  3. graciouspantry says:

    Adrienne – I wouldn’t, no.

  4. Jennie Gift says:

    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.

    1. graciouspantry says:

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

  5. Courtneyr77 says:

    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?

    1. graciouspantry says:

      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.

      1. I really like the protein pancakes.My question is… How is PB2 NOT clean?

        1. graciouspantry says:

          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.

  6. graciouspantry says:

    12 egg whites are approximately equal to 1 1/2 cups.

  7. graciouspantry says:

    Interesting. I’ve never had that happen. Glad it all worked out! Nice additions!

  8. These are so good! Thank you! I’m loving your blog and your recipes!

    1. graciouspantry says:

      Thanks so much!

  9. graciouspantry says:

    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.

  10. 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

    1. The Gracious Pantry says:

      Kim – Sounds yummy!

  11. 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!

    1. The Gracious Pantry says:

      Jen – Thanks so much! Welcome! 🙂

  12. 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.

    1. The Gracious Pantry says:

      Loreen – My pleasure! And thanks for sharing your experience!

  13. Audrey Shaw says:

    But what do you do with all the left over egg YOLKS? Any suggestions?

    1. The Gracious Pantry says:

      Audrey – I used to bake with them. Now I make mayo or just add an extra yolk or two to my morning eggs.

  14. Can you use chia seeds instead of eggs?

    1. The Gracious Pantry says:

      Ade – You could try it, but I don’t think it would work very well for this.

  15. my protein pancake batter was very liquidy….is it because I used old fashion oats instead of quick oats???? thanks

    1. The Gracious Pantry says:

      Kim – Yep. The quick oats soak up the liquid immediately. Traditional oats… not so much…

  16. Susan hopkins says:

    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

    1. The Gracious Pantry says:

      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! 🙂

  17. 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!!

    1. The Gracious Pantry says:

      Alicia – Sure! I have never used them, but that sounds like quick oats. So they should work. 🙂

  18. Antoinette says:

    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!

    1. The Gracious Pantry says:

      Antoinette – What kind of oats did you use?

  19. Debbie Stephan says:

    what are the calories in the pancakes.

    1. The Gracious Pantry says:

      Debbie – I no longer provide that information. You would have to plug the recipe into a recipe calculator. has a very easy one to use.

  20. 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.

    1. The Gracious Pantry says:

      Karen – Most people purchase egg whites in cartons at the store. They are quite affordable.

  21. Darryl Mansfield says:

    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?

    1. The Gracious Pantry says:

      Darryl – You would have to enter the recipe into an online calculator. has an easy one. I do have a low carb waffle recipe on my other blog that you could probably make as pancakes if that helps.

  22. Did you get remarried?? How did I miss that?!?!?

    1. The Gracious Pantry says:

      Nan – Whoops! Nope, still single. I occasionally share old posts and failed to update that small part of my post. It’s now been updated! LOL!

  23. 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!

    1. The Gracious Pantry says:

      Lori – No, organic wouldn’t make a difference. Were your eggs cold? Sometimes that can affect things.

      1. Yes, thank you for responding, will try that!

        1. The Gracious Pantry says:

          Lori – Let me know how it goes!

  24. Suzanne Hoyer says:

    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!

    1. The Gracious Pantry says:

      Suzanne – Not with this recipe. Sorry. I mean, you could certainly try it, but I have a feeling you’d end up with a mess. I do have other pancake recipes though!

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