These protein pancakes with protein powder are made with no oats, no banana, no flour, and no blender. They are low carb, gluten-free, keto friendly, and pack 40 grams of protein per serving. The secret to keeping protein pancakes from turning dry or rubbery is using full-fat Greek yogurt or sour cream in the batter, plus adjusting the liquid slightly depending on your protein powder.
Why you'll love this recipe
These protein pancakes with protein powder are made with no oats, no banana, no flour, and no blender. They are low carb, keto friendly, gluten-free, and packed with 40 grams of protein.
The secret to keeping them from turning dry or rubbery is using sour cream or full-fat Greek yogurt in the batter. That little bit of fat makes a huge difference in the texture.
- 40 grams of protein per serving
- Only 7g carbs
- No oats, banana, flour, or blender
- Made in one bowl
- Full-fat Greek yogurt or sour cream keeps them tender
- Easy to cut in half for one serving
What You’ll Need
You only need a few simple ingredients to make these protein pancakes, but each one plays an important role in the texture.
Cut the recipe in half to easily make 1 serving.
- Eggs – These hold everything together and give the pancakes structure.
- Protein powder – Use a protein powder that tastes good on its own. I tested this with Premier vanilla protein powder, but Quest-style powders also work well.
- Sour cream or full-fat Greek yogurt – This is the key to keeping these from turning dry. The added fat makes the pancakes soft and tender instead of chalky.
- Baking powder – Helps the pancakes rise and stay light.
- Cooking fat – Butter, oil, or spray to keep them from sticking.
Protein powders vary a lot. If your batter looks too thick or dry, you can add 1 tablespoon of milk, almond milk, or water at a time until it reaches a thick but spoonable consistency.
Best Protein Powder for Pancakes
Not all protein powders work the same in recipes, and this is usually the reason protein pancakes turn out dry, rubbery, or too thick.
I’ve tested this recipe with Premier Protein vanilla powder, and it gives the best texture and flavor. It mixes smoothly and doesn’t dry the pancakes out.
That said, you can use other protein powders, but here’s what to expect:
- Whey protein (or whey blends) – This usually works well, but some whey isolate powders can make the batter thicker. If your batter looks too dry, just add a little liquid until it loosens up.
- Casein protein – Absorbs more liquid and can make the batter very thick. You will likely need to add a tablespoon or two of milk, almond milk, or water.
- Plant-based protein – These can be more dense and have a stronger flavor. They can still work, but you may need extra liquid and a flavored powder you actually enjoy.
- Unflavored protein powder – I don’t recommend it for this recipe. Since there are so few ingredients, the flavor really comes from the protein powder.
The most important thing is to use a protein powder that tastes good on its own. If you don’t like it in a shake, you won’t like it in pancakes.
Tip: If your batter looks more like dough than pancake batter, your protein powder is absorbing too much liquid. Just add 1 tablespoon of milk, almond milk, or water at a time until it becomes thick but pourable.
Batter Consistency (What It Should Look Like)
Protein pancake batter is not like regular pancake batter. It should be thick, but still easy to scoop and spread slightly in the pan.
- It should look like thick yogurt or soft pudding
- It should hold its shape slightly, not run like traditional pancake batter
- It should not look like dough
If your batter is too thick:
- Add 1 tablespoon of milk, almond milk, or water at a time
- Stir and check again before adding more
If your batter is too thin add a small amount of protein powder (1 teaspoon at a time).
How to make protein pancakes
Making protein pancakes is simple, but there are a few small details that make a big difference in how they turn out.
- Heat your pan
Place a non-stick skillet over medium-low to medium heat. Add a little butter, oil, or cooking spray and let it heat up. - Whisk the eggs first
In a medium bowl, whisk the eggs until smooth. This helps create a better texture. - Add the dry ingredients
Whisk in the protein powder and baking powder until mostly combined. - Stir in the yogurt or sour cream
Add the sour cream or full-fat Greek yogurt and mix until smooth. - Check the batter consistency
The batter should be thick but scoopable.
If it looks too dry or like dough, add 1 tablespoon of milk, almond milk, or water at a time until it loosens slightly. - Let the batter rest (optional but helpful)
Letting the batter sit for 2–3 minutes helps the protein powder hydrate and improves the texture. - Cook the pancakes
Scoop about 2–3 tablespoons (or up to ¼ cup) of batter per pancake into the pan.
Gently spread them slightly if needed. - Flip carefully
Cook until the edges look set and the bottom is golden. Flip gently and cook the other side until just done. - Don’t overcook
This is key. Overcooking is the fastest way to make protein pancakes dry. Remove them as soon as they are set.
My Tips for the Best Texture
- Keep the heat medium-low so they cook through without drying out
- Make smaller pancakes for easier flipping
- Use a protein powder you actually like the taste of
- Stick with full-fat Greek yogurt or sour cream for the best results
Troubleshooting Protein Pancakes
If your protein pancakes didn’t turn out the way you expected, it usually comes down to the protein powder or how the batter was handled. Here’s how to fix the most common issues.
Why are my protein pancakes dry?
This is the most common issue with protein pancakes.
- Your protein powder absorbed too much liquid
- You used fat-free yogurt instead of full-fat
- The pancakes were overcooked
How to fix it:
- Use full-fat Greek yogurt or sour cream
- Add 1 tablespoon of liquid at a time if the batter is too thick
- Cook on medium-low heat and remove as soon as they are set
Why is my batter too thick?
Protein powders vary a lot, and some absorb more liquid than others.
How to fix it:
- Add 1 tablespoon of milk, almond milk, or water at a time
- Stir and check before adding more
The batter should be thick but scoopable, not like dough.
Why did my pancakes turn into scrambled eggs?
This usually happens when the heat is too high or the batter is too thin.
How to fix it:
- Lower the heat to medium-low
- Let the pancakes set before flipping
- Make smaller pancakes so they hold together better
Why are my pancakes wet in the middle?
- The pancakes are too large
- The heat is too high, so the outside cooks too fast
How to fix it:
- Use 2–3 tablespoons of batter per pancake
- Cook slower so the center has time to set
Why do they taste eggy?
With so few ingredients, the flavor of the protein powder really matters.
How to fix it:
- Use a flavored protein powder you enjoy
- Add toppings like berries, chocolate chips, or sugar-free syrup
Can I use a different protein powder?
Yes, but results can vary.
If your batter looks too thick or dry, just adjust with a little liquid until it looks right. That small adjustment is what makes this recipe work with different brands.
How to Store and Reheat
These protein pancakes store really well, which makes them perfect for quick breakfasts during the week.
To store in the refrigerator
Let the pancakes cool completely, then store them in an airtight container in the fridge for up to 4 days.
To freeze
Place the pancakes in a single layer on a baking sheet and freeze until solid. Then transfer to a freezer-safe bag or container.
They will keep in the freezer for up to 2 months.
How to reheat
Protein pancakes can dry out if overheated, so gentle reheating works best.
Air fryer (best option)
Reheat at 320°F for 2–3 minutes until warmed through. This keeps them soft without drying them out.
Microwave (quickest)
Place pancakes on a plate and cover with a damp paper towel. Heat for 20–30 seconds. This helps keep them from drying out.
Skillet
Warm over low heat with a little butter until heated through.
Variations and Toppings
I keep these protein pancakes simple most of the time, but you can easily change the flavor depending on what you have.
Easy flavor variations
- Chocolate protein pancakes
Use chocolate protein powder or add 1 tablespoon cocoa powder. - Blueberry pancakes
Sprinkle a few blueberries into the batter after adding it to the pan. - Cinnamon pancakes
Add ½ teaspoon cinnamon and a splash of vanilla extract. - Peanut butter pancakes
Stir in 1 tablespoon peanut butter to the batter. - For a higher protein breakfast rotation, I also make my protein waffles
- If you want something cold and quick, my protein pudding is another easy option
Simple toppings
You don’t need anything complicated here. I usually stick with one or two of these:
- Butter
- Sugar-free syrup
- Fresh berries
- Chocolate chips
- Peanut butter
How I keep this simple
Most days, I make these the same way and just change the topping. That’s what keeps this easy to stick with instead of turning it into another complicated recipe.
Frequently Asked Questions
Yes. These protein pancakes are made without oats, flour, or banana. The batter uses protein powder, eggs, and sour cream or full-fat Greek yogurt instead.
Yes. This recipe is completely banana-free, which keeps the carbs lower and the flavor more neutral.
Protein pancakes usually turn out dry when the batter is too thick, the protein powder absorbs too much liquid, or they are overcooked.
Use full-fat Greek yogurt or sour cream, add a little liquid if needed, and cook on medium-low heat just until set.
Use a protein powder that tastes good on its own. I’ve tested this recipe with Premier vanilla protein powder, but whey blends and Quest-style powders also work well.
If your batter is too thick, just add a little liquid until it loosens up.
Yes. Whey protein works well, but some whey isolate powders can make the batter thicker or drier. If that happens, add a small amount of liquid until the batter is thick but scoopable.
Yes, but it may change the texture and flavor. Plant-based protein powders tend to be thicker and more dense, so you may need to add extra liquid.
They can be, depending on your protein powder and toppings. With a low-carb protein powder and sugar-free syrup, these are a great keto-friendly option.
Yes. This recipe is easy to cut in half:
1 egg
¼ cup sour cream or full-fat Greek yogurt
40g protein powder
½ teaspoon baking powder
No. Everything can be mixed in one bowl with a whisk or spoon.
This usually means the heat was too high or the batter was too thin. Lower the heat and let the pancakes set before flipping.
More High Protein Breakfasts I Make on Repeat
- Protein waffles
- Breakfast burrito for one
- Crustless quiche Lorraine
- Keto breakfast casserole
- Individual egg bakes
Fluffy Protein Pancakes with Protein Powder — No Oats, No Banana, 40g Protein
Ingredients
- Cooking spray, butter, or coconut oil for greasing the pan
- 2 large Eggs
- 80 grams Protein powder (note 3)
- 1 teaspoon Baking powder
- ½ cup Sour cream or plain full fat Greek Yogurt (note 1)
- milk, almond milk, or water (optional) for thinning
Method
- Heat a non-stick skillet over medium-low to medium heat. Lightly grease with butter, oil, or cooking spray.
- In a medium bowl, whisk the eggs until smooth.
- Add the protein powder and baking powder. Whisk until mostly combined.
- Stir in the sour cream or full-fat Greek yogurt until smooth.
- Check the batter. It should be thick but scoopable. If it looks too dry, add 1 tablespoon of milk, almond milk, or water at a time until it loosens slightly.
- Scoop 2–3 tablespoons (up to ¼ cup) of batter per pancake into the skillet. Gently spread if needed.
- Cook until the edges are set and the bottom is golden. Flip carefully and cook the other side until just set.
- Remove from the pan and serve immediately with your favorite toppings.
Notes
- Protein powder matters: I tested this recipe with Premier vanilla protein powder. Other powders can work, but results may vary depending on the brand and type.
- Use full-fat dairy: Full-fat Greek yogurt or sour cream is key for preventing dry pancakes. Fat-free versions can make them dry.
- Adjust the batter if needed: Protein powders absorb liquid differently. If your batter is too thick or looks like dough, add 1 tablespoon of milk, almond milk, or water at a time until it is thick but scoopable.
- Don’t overcook: Cook on medium-low heat and remove as soon as the pancakes are set. Overcooking will make them dry.
- Make smaller pancakes: Smaller pancakes cook more evenly and are easier to flip.
- Use a protein powder you like: The flavor of the pancakes comes mostly from the protein powder, so choose one that tastes good on its own.
- Nutrition note: Nutrition information will vary depending on the protein powder used. Values listed are based on Premier vanilla protein powder and light sour cream.
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.