Healthy Protein Pancakes Recipe
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These healthy protein pancakes are 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.
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!
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! Plus, the simple ingredients couldn’t be easier!
What Are Protein Pancakes?
That all depends on who you ask and what recipe they use. Most protein pancakes are simply regular pancakes with protein powder added. But if you’ve read my article on clean protein powders, you know that a clean protein powder doesn’t actually exist. There are some that are better than others, but none of them are clean. (You can’t pick it off a tree or pull it out of the ground. It has to be processed into powder). So this recipe gets its protein from a clean protein source. Eggs!
How Much Protein Do Protein Pancakes Have?
This particular recipe has about 8 grams of protein per pancake. While that may not sound like a lot, the average American pancake has just 1.8 grams of protein. So that’s a considerable jump. And keep in mind, you will most likely be eating more than one pancake for breakfast! So it will add up fast.
Can These Be Made Gluten-Free?
Yes! All you have to do is buy oats that are labeled gluten-free. There is no naturally occurring gluten in this recipe (Toppings not included). In fact, there is no flour in these at all!
Can These Be Made Vegan?
I’ll be honest, I haven’t tried to make these in a vegan version. I suppose you could use a vegan egg replacer, but I would use the stuff you buy at the store. Things like chia or flax eggs won’t work here. Using a plant-based protein could be problematic, but I won’t go so far as to say it’s impossible. You’ll have to experiment.
Topping Ideas
While the below suggestions are not an exhaustive list, they are the toppings or additions I have tried and enjoyed.
Ooey-Gooey Toppings:
- 1 tbsp. clean peanut butter or other nut butter such as almond butter.
- 1 tbsp. Greek yogurt per pancakes
Extra Fiber Toppings:
- 1 tbsp. clean hummus
Sweet Toppings:
- Sliced banana
- Fresh berries
- Dark chocolate chips
Savory Mix-In Seasonings:
- ½ tsp. onion powder
- ½ tsp. garlic powder
Sweet Mix-In Seasonings:
- 1 tsp. ground cinnamon
- Top with maple syrup
- 1 tsp. vanilla extract
- Top with honey
Ingredients To Avoid
I know this seems like an uber-simple recipe, but that’s a good thing! What you DON’T want to add here is:
- Salt
- Protein powder (particularly whey protein powder)
- Cooking spray
- Milk (even plant-based milk)
- Flour of any kind
While these ingredients are common for most pancakes, they will totally defeat the purpose here. The pancakes will not turn out the same. So don’t be tempted.
And lastly, do not use a blender to blend this. It just makes a big mess.
About The Ingredients
Egg whites – While this is a lot of eggs, I highly recommend cracking and separating your own eggs, rather than purchasing egg whites in a container.
Quick oats – This is one of two recipes on my blog that use quick-cooking oats. While they are a bit more processed than traditional oats, they are really the only type of oat that will work here.
Oil – From an oil sprayer is easiest. Coconut oil works great. So does safflower or olive oil. But only use the olive oil over low heat. It has a low smoke point.
How To Make Healthy Protein Pancakes
Separate the eggs and store the yolks in the fridge for other things.
Whisk the oats and egg whites together in a mixing bowl.
Spray a non-stick skillet or griddle (yes, it has to be non-stick) with about ¼ tsp. olive oil. It’s not much at all. Just a very light mist. Heat the pan over medium heat.
Pour or ladle the pancake batter onto your pan and cook like a regular pancake.
Flip when the egg whites around the edges are white and it feels like the pancake will hold up enough to be flipped. It will feel firm.
You can serve this with any clean toppings you like, or just eat them plain.
How To Store Healthy Protein Pancakes
If you have leftover pancakes, store them in an airtight container (or wrapped tightly in plastic wrap) and keep them in the fridge. They will last up to 3 days.
Freezing Protein Pancakes
While you can stick anything in a freezer, freezing these is not recommended because the egg whites will become very rubbery in the freezer.
Reheating Leftover Healthy Protein Pancakes
Simply pop these in the microwave for 20-30 seconds to reheat. You can also reheat them over low heat in a skillet. But watch them closely so they don’t burn.
Recipe Supplies For Healthy Protein Pancakes
Mentioned Recipes
More Healthy Pancake Recipes
Healthy Protein Pancakes Recipe Card + Video
Recipe adapted from BodyBuilding.com.
Healthy Protein Pancakes
CLICK TO WATCH THIS RECIPE IN ACTION!
Equipment
- 1 Skillet
- 1 Spatula
Ingredients
PANCAKE INGREDIENTS:
- 12 large egg whites
- 1 cup quick oats
- ½ tsp. oil (from an oil sprayer is easiest)
Instructions
- Separate the eggs and store the yolks in the fridge for other things.
- Whisk 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. Heat the pan over medium heat.
- Ladle pancakes onto your pan and cook like a regular pancake.
- Flip when the egg whites around the edges are white and it feels like the pancake will hold up enough to be flipped. It will feel firm.
- You can serve this with any clean toppings you like, or just eat them plain.
Notes
Nutrition
From the Gracious Pantry archives. Originally posted: 2/18/2011
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?
Kelly – You can try it. But I think you probably need the quick oats for this one. Sorry!
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!
Sarah – That’s wonderful! It’s a great way to get a good balance of carbs and proteins!
Genevieve – Wonderful! I hope you enjoy them!
Kathy – I haven’t had any issues, but everyone is different.
Jane – Wow! Thanks! I’ll try some of these for sure! 🙂
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 🙂
Sabah – Yes, you can use whole eggs. For all recipes on my site, 1 whole egg = 2 egg whites, and visa versa. Enjoy!
Julie – That’s wonderful! I’m glad you’re enjoying them!
Adrienne – I wouldn’t, no.
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.
Jennie – I haven’t tried it, but I’m not sure these would freeze all that well. I’ll have to try it.
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?
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.
I really like the protein pancakes.My question is… How is PB2 NOT clean?
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.
12 egg whites are approximately equal to 1 1/2 cups.
Interesting. I’ve never had that happen. Glad it all worked out! Nice additions!
These are so good! Thank you! I’m loving your blog and your recipes!
Thanks so much!
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.
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
Kim – Sounds yummy!
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!
Jen – Thanks so much! Welcome! 🙂
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.
Loreen – My pleasure! And thanks for sharing your experience!
But what do you do with all the left over egg YOLKS? Any suggestions?
Audrey – I used to bake with them. Now I make mayo or just add an extra yolk or two to my morning eggs.
Can you use chia seeds instead of eggs?
Ade – You could try it, but I don’t think it would work very well for this.
my protein pancake batter was very liquidy….is it because I used old fashion oats instead of quick oats???? thanks
Kim – Yep. The quick oats soak up the liquid immediately. Traditional oats… not so much…