A protein packed stack of pancakes that have no oats, no bananas, no blender needed, and this protein pancakes recipe is gluten-free, keto and low carb! Can you believe they have 40 grams of protein and only 300 calories?
Protein Pancakes with No Banana or Oats
I was on the hunt for a Protein Pancake Recipe but I wasn't having much success. I found that they mostly included oats or bananas or both...and you needed to use a blender! Bananas and oats are not my ideal sources of protein so I went to work making a stack of protein powder pancakes that were easy to make without a blender, gluten free, and are keto friendly!
The best thing about this protein pancake recipe is that you can use any flavor protein powder you want. You definitely want to make sure it is a protein powder that tastes really good because that is what your pancakes will taste like. You cannot use an unflavored whey protein for this recipe.
Ingredients needed
This section explains how to choose the best ingredients for this protein pancakes recipe and substitution options. For a printable recipe, see the recipe card below.
Cut the recipe in half to easily make 1 serving.
- 2 servings of your favorite protein powder - any that you like. it needs to be one that tastes good to you or your pancakes will not taste good!
- 2 eggs, beaten
- Originally this recipe used water or almond milk as the liquid. I had some people express that their pancakes were dry. I went to the drawing board and discovered that the only way around this is to include fat in the batter. Now I use either ½ cup (120g) of sour cream or full fat Greek Yogurt in place of the liquid. I tried FF Greek Yogurt and they were still dry. You really need full fat Greek Yogurt (4% milk fat), light sour cream (10.5% milk fat), or full fat sour cream (18% milk fat).
- 1 teaspoon baking powder
How to make protein pancakes
This section explains how to make this protein powder pancake recipe, step by step. For a full printable recipe, see the recipe card below.
These protein pancakes are so easy and simple, you are going to be making them every week as part of your meal prep. If you have time to sit down and eat a stack of pancakes for breakfast, you should definitely give these a try.
I have a recipe for Protein Pudding, and protein waffles that uses protein powder as well.
I mixed all of the ingredients together in a large bowl with a whisk to form my batter.
Your batter will look like the perfect pancake batter.
I got my skillet hot on the stove while I was getting my batter ready because it comes together so fast. I used a large non-stick skillet and then I used cooking spray because I do not want these to stick!
Protein powder pancakes recipe
The protein powder I use is Vanilla Premiere Protein Powder. I have also heard that Quest protein powder works really well. I would look for one with the lowest amount of carbs and that tastes good. You can use any flavor so feel free to make these your own. Use chocolate, peanut butter, cinnamon roll...really the possibilities are endless.
I used a ¼ cup measuring cup for the perfect sized pancakes!
You see those small bubbles on top? These pancakes look like they are ready to flip! These protein pancakes are golden brown and the perfect snack!
My batter usually makes 6-8 pancakes, which is perfect for 2 people, or you can save half of the pancakes in the refrigerator for the next day.
Tips and variation for this protein pancakes recipe
- Mix in blueberries, strawberries, raspberries or chocolate chips to the batter.
- Use a plant-based protein powder.
- Make several batches and store in an airtight container in the fridge or freezer.
- Top with nut butter for a decadent treat.
- Microwave the leftovers or heat in the toaster oven.
I served mine with butter, sugar free maple syrup, and a few blueberries.
If you're looking for a savory high-protein option instead of pancakes, try my 2 ingredient cottage cheese flatbread. It’s perfect for wraps or sandwiches and made with cottage cheese and egg whites.
Protein Pancakes Recipe - 40 Grams of Protein!
This post may contain affiliate links
Tip: Hitting your 20–30g protein per meal goal helps you stay full and supports muscle.
Ingredients
- 2 large Eggs
- ½ cup Sour cream or plain full fat Greek Yogurt, (note 1)
- 2 servings Protein powder, (note 3)
- 1 teaspoon Baking powder
- Cooking spray, butter, or coconut oil for greasing the pan
Instructions
- Place a non-stick skillet on the stove over medium heat. Spray with cooking spray or use a little butter or coconut oil and let melt.
- Mix the eggs, protein powder, and baking powder in a large bowl. Add the sour cream or Greek Yogurt and mix to combine.
- Using a ¼ cup measure, pour out the batter into the skillet. I was able to make 3 at a time. They are ready to flip when bubbles start to form on the top and around the edges are set.
- Serve with butter, sugar free syrup, and chocolate chips or blueberries.
Notes
- Liquid: Originally this recipe used water or almond milk as the liquid. I had some people express that their pancakes were dry. I went to the drawing board and discovered that the only way around this is to include fat in the batter. Now I use either ½ cup (120g) of sour cream or full fat Greek Yogurt in place of the liquid. I tried FF Greek Yogurt and they were still dry. You really need full fat Greek Yogurt (4% milk fat), light sour cream (10.5% milk fat), or full fat sour cream (18% milk fat).
- Protein Pancakes for 1: This recipe is really easy to cut in half and make just one serving.
- The nutrition listed is for protein pancakes using the Premiere Vanilla Protein powder and light sour cream...absolutely delicious!
- You can try this with other protein powders but I cannot guarantee it will work. I have heard that Quest protein powder also works well for protein recipes. It really needs to be a protein powder that tastes good on it's own!
Carla says
LOVE!!!! I followed the recipe, using chocolate protein powder (Lean Fit), lactose-free sour cream, and I added 1/2 tsp cinnamon. Cooked on low heat until I saw the bubbles and flipped. They were great and I’m adding them to my rotation ???? Next time I will try adding natural peanut butter instead of cinnamon. Thank you for this recipe!
Miranda says
Jennifer, this is the best keto friendly pancake recipe I’ve tried. I used the sour cream as recommended and there is a texture like “dryness” I guess, but it’s not any different than the texture you expect when cooking with a protein powder. Thank you so much for this recipe! I’ve tried so many other recipes and this is the closest to a normal pancake I’ve tried. Pancakes are my favorite and I could actually cry rn ????
Natalie Morris says
Tasted good but was dry but I did use whey protein powder. Might try again as they did taste good.
Carrie says
I followed the instructions exactly, unfortunately they taste just like cooked protein powder mixed with more protein. ????
. says
terrible pancakes were on the wet side didnt work
L says
Quick and easy recipe, although the egg overpowered the flavour. I used a banana honey protein flavour.
Jeff D says
Chose this recipe for the high ratio of protein to calories. We use Prime Protein from Equip. The results were phenomenal, delicious, and fluffy! I added just a bit of organic Pure Maple Syrup, turkey sausage, and glass of Apple Cider. Just WOW.
Margaret says
I used whipped cottage cheese, added 1/2 tsp vanilla, and 2TB melted butter. Delicious! Keeper recipe!!
Gisela says
These are fantastic!
Do they freeze well, for meal prep?
Renee Gietman says
I use this recipe weekly. I love it!
I use Macro Mike Protein Powder which is a vegan protein (I am sensitive to whey protein)
With lactose free greek yogurt.
Delicious snd works everytime.
I never comment on things, but wanted to thank you for creating this one, Thank You ! ????
Mindy Staniec says
Pretty good!
kora says
i really like these! it still makes a lot even if you split it in half, i add cinnamon and nutmeg to make them taste a bit better
Nichola says
I love this recipe as no oats and it’s high protein. This is my go to, no fail protein pancake recipe now. I add cinnamon and lots of butter while they’re still warm. They can be a little dry but not a big deal.
Kelly L Sweet says
I made these today and they were amazing! The greek yogurt that I used was 0% MF but they turned out like very thin regular pancakes. I cooked them low and slow and was super impressed on the crust that developed while cooking. I used a chocolate whey protein and black cherry yogurt so they tasted like a black forest cake!???? Added to my new regime!
danny says
in regards to the dryness with using just water or milk, i find that a few things help. they cook very quickly so i take them off a little bit before you'd think they're done, topping them with jam or watered down jam instead of syrup, and eating them as soon as the next one is in the pan so they dont sit there and dry out (i usually eat these post gym so im vacuumimg them up instantly regardless of it preventing dry pancakes).
i adore this recipe because at this point i really have a shake-squick so being able to mix it up is a godsend. I still happily use the "old" low fat recipe.
Lyn says
Delicious !
Regan says
These hit the spot. Obviously everyone would have slightly different protein powders etc so it's a great base recipe to modify as needed. I used a vanilla micellar casein powder which seems to be thicker than a whey isolate. Anyway, I thinned it out with milk until it was the right consistency and the outcome was great. Served it with Greek yoghurt and blueberries. Thanks!
JC says
More like protein scramble
Lee says
Made these as per instructions. The mix was more like bread dough. I used sour cream, extra Greek yoghurt and water. I think 80g of protein powder is too much. They look great but I nearly choked trying to get them down. Will stick to my regular high protein pancakes
RP says
I used the revised recipe but it’s still pretty dry. I won’t make again.
Guy says
This is very dry. I tried with Greek yogurt and cookie and cream flavor protein powder. It is taste like dry omelet
Christie says
I was hoping for good things with this recipe because the macros were amazing, but unfortunately these pancakes were SO dry. I’m talking dry like a weetbix without any milk. I used full fat sour cream and halved the recipe, but it just was so dry. Next time I’m going to try full fat Greek yoghurt, or add some milk to the mix and hope it helps!
Desii says
The batter even with the adjusted recipe was so dry for me too. I had to add water to make it into a batter and then cooked it and they tasted OK. I used sugar free syrup over them as I have a chocolate pea protein powder and I can't seem to find any recipe that th pea aroma will not permeate.
Not the worst protein pancake I have tried making.
I used Greek yogurt which was quite thick and possibly why I still had to add water to make it into a batter consistency.
rahime Morgan says
Please tell me how many grams of your 2 servings of Protein powder you use.. I dont know the weight of your servings of protein powder Thank you
Jennifer Banz says
If you click the "metric" toggle in the recipe card it will tell you how many grams. I used 80 grams of protein powder
Jay says
These were amazing! And the macros on it can’t be beat. Thank you very much.
Lisa says
Made this after finding you on a quick google for a no oats, no banana and while I was willing to use flour, it was awesome to find a recipe I didn't need it for! Loved these and will make again. I used MyProtein (UK) vanilla powder and full fat greek yoghurt - quick, easy, delicious! I'll now follow you for more ideas : )
Cynthia says
The pancakes turned out great! The texture was closer to a regular pancake then other protein pancake recipes I’ve tried and they were easy and quick to make. I used 14% sour cream, next time I’ll try full fat Greek yogurt.
Lora says
These were great…I used 2 scoops of the quest cinnamon crunch protein powder with the light sour cream and they were not dry at all. Thanks for a great recipe!!!
Corinne Blomme says
Pretty good! Only had had non-fat plain Greek yogurt, so improvised and added 1 TBSP Cashew butter for a fat.
Gillian Sinclair says
these are great pancakes and a great way to use up any sourcream in the fridge
Jeff Easlick says
It's difficult to find a protein pancake recipe that doesn't require exotic ingredients, so I decided to make these pancakes and here's my assessment:
They were dry, and choking was definitely a possibility. Otherwise, the taste was okay.
I used sour cream full fat instead of greek yogurt. This lowered the total amount of protein to around 38 grams.
I used vanilla whey protein made by Body Fortress. One 44gm scoop contains 30 grams of protein. I could immediately tell that the mix was too thick, so I added a tablespoon of whole milk.
I'll probably make them again but I'll add another tablespoon of whole milk to see if that will eliminate the dryness.
Kianna says
As I don’t have any constricting allergies, I was able to add a handful of whole wheat King Arthur’s flour, a splash of 2% lactose free milk, and a pinch of chia seeds. (Otherwise followed the measurements in the recipe).
Pancakes turned out great! Moist & soft, no rubbery texture.
Note:
I used 2 scoops of chocolate flavored “Orgain” organic protein powder. Technically that’s 1 serving, which is maybe what’s confusing about this recipe.