Protein pancakes: a base recipe and 11 variations with 20 g of protein or more

What makes a pancake a protein pancake on this page?

On this page, a protein pancake recipe has at least 20 g of protein in one serving, a stack of three to five small pancakes, and the page checks every recipe against it. The pages that rank for protein pancakes are single recipes that get their protein from protein powder, eggs and egg whites, Greek yogurt or cottage cheese; Ambitious Kitchen's cottage cheese pancakes put the number in the title, "20g of protein" per serving, and Pinch of Yum's give none (checked November 3, 2026). 20 g is also the floor of the high protein meals list.

The page follows the three styles the recipes that rank use: with protein powder, without it (dairy and egg whites), and with no wheat flour and no oats, often called flourless. Each recipe is for one serving: the ingredients in grams, then the steps under its name below each table. Calories, protein, carbohydrate and fat are added up from those grams with the values per 100 g of USDA FoodData Central, SR Legacy, for the generic food, not a brand: the protein powder is a generic whey powder, so check your own powder's label, which can differ. The butter for the pan and the toppings are counted; salt, vanilla and spices are not.

IZeat wrote these recipes and computed their figures from USDA values; creators' tested versions will replace them as they are published.

How do you make protein pancakes?

Blend oats, protein powder, a banana, egg whites and a little milk with baking powder, then cook small pancakes in a hot pan. That is the base recipe, banana oat protein pancakes: one serving gives 474 kcal, 42.6 g of protein, 65 g of carbohydrate and 6.2 g of fat with 80 g of blueberries and 10 g of maple syrup on top.

• 40 g rolled oats, dry
• 30 g whey protein powder
• 60 g banana
• 100 g egg white
• 50 g skim milk
• 3 g baking powder
• 3 g butter
• 80 g blueberries
• 10 g maple syrup

1. Blend the oats, protein powder, banana, egg whites, milk and baking powder into a smooth batter and let it rest while the pan heats.
2. Heat the butter in a non-stick pan over medium heat and cook small pancakes until bubbles form on top, then flip them and cook until golden.
3. Serve with the blueberries and the maple syrup.

Blended oats act as the flour, the banana sweetens the batter and the egg whites hold it together. A batter with protein powder thickens as it rests: add a spoonful of milk if it no longer pours. The variations below change one or two of these ingredients.

Which protein pancakes use protein powder?

These 4 recipes add 25 to 30 g of whey protein powder to oats or flour; it brings most of their protein. A powder with sweeteners or flavor changes the taste, and a plant protein powder may need more liquid.

Banana oat protein pancakes

1. Blend the oats, protein powder, banana, egg whites, milk and baking powder into a smooth batter and let it rest while the pan heats.
2. Heat the butter in a non-stick pan over medium heat and cook small pancakes until bubbles form on top, then flip them and cook until golden.
3. Serve with the blueberries and the maple syrup.

Peanut butter banana protein pancakes

1. Whisk the flour, protein powder and baking powder, then whisk in the egg and the milk until just smooth.
2. Heat the butter in a non-stick pan over medium heat and cook small pancakes until bubbles form on top, then flip them and cook until golden.
3. Top with the sliced banana and the peanut butter, warmed until runny.

Chocolate protein pancakes with raspberries

1. Blend the oats, protein powder, cocoa, egg, milk and baking powder into a smooth batter.
2. Heat the butter in a non-stick pan over medium heat and cook small pancakes until bubbles form on top, then flip them and cook until golden.
3. Serve with the raspberries.

Pumpkin spice protein pancakes

1. Blend the oats, protein powder, pumpkin, egg, milk, baking powder and cinnamon with a pinch of nutmeg into a thick batter.
2. Heat the butter in a non-stick pan over medium heat and cook small pancakes until bubbles form on top, then flip them and cook until golden.
3. Serve with the maple syrup.

How do you make protein pancakes without protein powder?

6 recipes on this page use no protein powder: these 4, which get their protein from nonfat cottage cheese, nonfat Greek yogurt, eggs and egg whites, and the cottage cheese egg pancakes with almond flour and two-ingredient banana egg pancakes with Greek yogurt in the group with no wheat flour or oats below. Blended cottage cheese and Greek yogurt make a thicker batter than milk; the savory one with spinach and feta has no fruit or sugar.

Greek yogurt protein pancakes with blueberries

1. Whisk the Greek yogurt, egg and egg whites, then fold in the flour and baking powder until just combined; the batter is thick.
2. Heat the butter in a non-stick pan over medium heat and cook small pancakes until bubbles form on top, then flip them and cook until golden.
3. Serve with the blueberries and the honey.

Savory spinach and feta protein pancakes

1. Blend the cottage cheese, egg and egg whites, then stir in the flour, baking powder, the chopped spinach and the crumbled feta.
2. Heat the butter in a non-stick pan over medium heat and cook small pancakes until bubbles form on top, then flip them and cook until golden.

Egg white oatmeal pancakes

1. Blend the oats, egg whites, banana, baking powder and cinnamon into a smooth batter.
2. Heat the butter in a non-stick pan over medium heat and cook small pancakes until bubbles form on top, then flip them and cook until golden.
3. Serve with the blueberries.

Cottage cheese banana oat pancakes

1. Blend the oats, cottage cheese, egg, banana and baking powder into a smooth batter.
2. Heat the butter in a non-stick pan over medium heat and cook small pancakes until bubbles form on top, then flip them and cook until golden.
3. Serve with the sliced strawberries.

Which protein pancakes have no wheat flour or oats?

These 4 recipes, often called flourless, use no wheat flour and no oats: banana and eggs, or cottage cheese and eggs, with almond flour in two of them. The two-ingredient batter, banana and eggs, is thin and fragile; the butter is for the pan and the Greek yogurt is the topping. A spoonful of protein powder or almond flour makes it easier to flip. Check every label if you avoid gluten.

Almond flour protein pancakes

1. Whisk the almond flour, protein powder and baking powder, then whisk in the eggs and the almond milk.
2. Heat the butter in a non-stick pan over medium heat and cook small pancakes until bubbles form on top, then flip them and cook until golden.
3. Serve with the raspberries.

Flourless banana protein powder pancakes

1. Mash the banana and whisk in the eggs and the protein powder until smooth.
2. Heat the butter in a non-stick pan over medium heat and cook small pancakes until bubbles form on top, then flip them and cook until golden.
3. Serve with the sliced strawberries.

Cottage cheese egg pancakes with almond flour

1. Blend the cottage cheese, eggs, almond flour and baking powder into a smooth batter.
2. Heat the butter in a non-stick pan over medium heat and cook small pancakes until bubbles form on top, then flip them and cook until golden.
3. Serve with the blueberries.

Two-ingredient banana egg pancakes with Greek yogurt

1. Mash the banana until smooth and whisk in the eggs with a pinch of cinnamon.
2. Heat the butter in a non-stick pan over medium-low heat and cook small pancakes until set underneath, then flip them gently; the batter is thin.
3. Serve with the Greek yogurt.

Which ingredients add the most protein to pancakes?

By USDA values, whey protein powder (22.2 g), egg white (21 g) and nonfat Greek yogurt (17.3 g) give the most protein per 100 kcal of the batter ingredients on this page; rolled oats (3.5 g) and all-purpose flour (2.8 g) the least. Swapping 30 g of flour for 30 g of whey protein powder adds 20.3 g of protein. The recipe with the most protein per calorie here is flourless banana protein powder pancakes, 9.8 g per 100 kcal.

How do you adapt protein pancakes?

1. Raise the protein with egg whites, Greek yogurt or cottage cheese in the batter, or more protein powder; add milk a spoonful at a time if the batter gets too thick.
2. Lower the calories in the toppings first: fruit instead of syrup, a weighed spoon of peanut butter, Greek yogurt instead of cream.
3. Make a double batch: cooked pancakes keep in the fridge, or in the freezer between sheets of baking paper, and reheat in a toaster or a pan.
4. Weigh the batter once: divide its weight by the pancakes you made, and you know what each one carries.

How do you count protein pancakes in your day?

A stack counts like any other breakfast: its calories and protein add to the day's total. How much protein suits you is personal: the protein intake calculator gives a reference from your weight. This page sets no target and makes no weight-loss promise.

IZeat is the five-star chef calorie tracker that suggests satisfying, great-tasting meals, so you enjoy every calorie you have left. It works inside ChatGPT, Claude or any other assistant: IZeat knows your numbers for the day, which foods fill you up and what you like.

After you connect your assistant, say what you ate in one sentence, with the grams if you weighed them. IZeat logs the meal and returns calories, protein, carbohydrate and fat for the day, with the source of each figure.

Where are more high protein breakfasts?

Breakfasts with at least 30 g of protein, from eggs to oats and smoothies, are on the high protein breakfast list, and breakfasts that pass the IZeat healthy check on the healthy breakfast ideas list. The protein waffle recipe and protein muffins will have their own pages.