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!
Lauren says
These pancakes were a miss. They tasted like sweet rubbery eggs and came out incredibly thin, even after following the recipe exactly.
Jennifer Banz says
I'm sorry to hear that. What protein powder did you use? Did you use greek yogurt or sour cream?
Conor says
No good at all, recipe seemed strange compared to all the other protein powder pancakes I’ve come across but I figured let’s give it a shot…. Made the first “pancake” I wouldn’t even call it that more like a sheet of paper, ended up throwing the entire bowl out lol
Jennifer Banz says
Sorry to hear that. What protein powder did you use?
Agnieszka says
These were so good! I ate half of the portion and I'm full. I topped it with a simple blackcurrant sauce (just blended blackcurrants with some sweetener) and it tasted heavenly. ❤️
Riley says
Fantastic! I tried yesterday with a different protein powder I had on hand. Awful, super thick even with extra milk. Purchases Premiere protein powder, as you recommend, and they were great! I made with full fat sour cream. Delish! Will try with Greek yogurt next for more protein. Thx for this. Total game changer. They’d made excellent crepes too… maybe even a wrap? Cheers!
Bri says
Honestly the worst pancakes I have ever made ???? don't even stick together, don't taste nice and they are just mush. Worst thing.. I have no more eggs to try another batch ????
Cam says
First protein pancakes I’ve made that actually taste like real pancakes and don’t fall apart in the pan! If you’re looking for a high protein, low carb pancake recipe- I highly recommend this one!
Nicola says
Mine came out really dry. Maybe I overcooked them?
Jennifer Banz says
That tends to happen when you use a lower or 0% fat greek yogurt. See note 1.
Lori says
These pancakes were great! I was so happy to find a low carb, high protein pancake option. FYI I used half 2% cottage cheese and half yogurt. I whirred it all up in the vitamix. Yum
holly says
Terrible sorry
Tastes like baking powder and egg
🙁
Jennifer Banz says
How is that possible when the recipe explicitly states to use a protein powder that tastes good on its own?
Sam says
Great pancakes! I've been looking for a good clean keto pancake recipe with high protein. This went great with Disel's French Vanilla protein powder.
Emma says
So easy to make and absolutely delicious ????
Rosie Decket says
Jennifer, I tried your recipe with the protein powder I had on hand. I was nervous bc it’s a “whey” protein. It’s vanilla flavored but since I was going to feed them to my husband I added a bit more vanilla to be safe. I also used whole milk plain Greek yogurt.
The batter was thin enough so that I knew the pancakes were not going to be too cake-like (thick). My husband said they were good! Wow, that’s an endorsement bc he’s a tough critic w/ new recipes.
Of course I didnt tell him these were not traditional pancakes.
Thank you for taking the time to experiment to give added info on how to get a better mix.
Markus C says
Tried it out today. I blended in blueberries and raspberries as well. Tasty! First time making pancakes tho, so not sure how they compare.
Markus C says
For those based in AU, I used bulknutrients WPC and Chobani greek yogurt.
Catherine Reich says
I’ve made these 3 times now and they have come out perfect every time. (I use the full fat sour cream option. I use vanilla protein powder by Body Fortress b/c my doctor endorsed it.)
Rose says
These were great! I used Just Ingredients Protein Powder Lemon Blast flavor and added blueberries instead of maple syrup. Used the full fat Greek yogurt as instructed and am very happy with the results. Thank you so much!!!
Maria Cinquanti says
Very nice texture . I didn't have yogurt or sour cream so I substituted full fat ricotta. Delish!
Anastasia D Alexander says
I followed the recipe to a “T”. This really was terrible . Not only were my pancakes dry they were so thin but not thin enough to be crepes. There is reference to milk or water in the directions but no milk or water in the ingredients. Poorly instructed indeed.
Jennifer Banz says
I am so sorry you had trouble with the recipe. Did you use full fat or reduced fat sour cream or 4% Greek Yogurt? What protein powder did you use?
Marnie says
If you read the post, there is no longer water or almond milk. It’s explained if you read it. I thought it was very clear. Can’t blame Jennifer because you didn’t read it all. ????♀️
Kyle says
The recipe has possibilities, but after making it with 5% fat yogurt, the cakes were very dry and bland. I'll try the sour cream, or maybe cream cheese.
Aparna Prasad says
Thanks so much for the recipe. I made mine using huel protein powder and they turned out great.
Elizabeth says
Oh my goodd, thanks for the recipe! I was so sad that I could never have pancakes again as I was craving some comforting dessert food today. I made these, and they were so good! The texture was great too although I will try putting a little less protein powder and more sour cream next time!
Sara says
Mine turned out dry and rubbery? Any tips??
Jennifer Banz says
I would love to help you troubleshoot. Which protein powder did you use?
Jennifer Banz says
Using melted butter or cream in place of some of the liquid could help.
Kara says
Not sure if it helped but I weighed my protein powder to be approximately the same amount of grams as the protein powder the recipe is based off of. And I ended up needing more milk but just went by consistency.
Kara says
Works great with the creamy vanilla Optimum Nutrition Gold Standard 100% Micellar Casein Protein Powder!
Cath says
How much is a scoop in tablespoons/cups? I used two scoops that I bought with my protein powder and turned out very eggy, I assume that the scoop in the recipe is a lot bigger than the one I have.
Jennifer Banz says
It would be about 1/2 cup
Jennifer Banz says
yep!
Sarah says
Love this recipe. I did find it was very dry like I was eating a flip flop! 2 tbsp of melted butter per scoop of protein powder fixed that and I'm now enjoying lemon cheesecake pancakes for lunch. Who says low carb is boring.
Alicia says
Thank you so much for this recipe! It's going to be a game-changer. SO quick and easy and you get the consistency of real pancakes. I was careful adding the milk and they turned out just fine--will have to work on the fluffiness but I really can't complain. I used 1st Phorm protein powder in the ice cream sandwich flavour and the pancakes were unbelievably delicious (now I want to try every flavour). So that's 32g of protein per pancake at 232 calories, perfect for my high-protein low-calorie diet. I get the feeling these are going to be a staple!
Holly says
Making these right now. I didn’t have any eggs, so I made “chia eggs”. I also added a bit of cinnamon. They cook up great. Can’t wait to dig in. Thank you.
Roz says
Hey thanks for these. I've just made them this morning and recommended to my gym friends xx shame I cant leave a picture!
Maria says
Enjoyed them...thank you for sharing.
Amanda says
Does not work waisted my time … way to liquidity
Jennifer Banz says
But did you read the instructions? It literally says you may not need all of the liquid...so the only reason they are too "liquidity" is because you added too much liquid.
Peggy says
Yes I read that about being careful with the h20 and put in 2 spoonfuls of greek plain yogurt (I think I had that in my head from another of your recipes), and 3 T water and they were actually amazing. consistency was perfect!
Rachel says
They were very tasty but way to runny. I would def add a little bit of a water at a time next time making to get the right consistency. 6 tablespoons way definitely too much in my opinion
Jennifer Banz says
This is exactly what the instructions say to do. It says "Add the water or almond milk a little at a time until the batter is pancake batter consistency. You may not need all of the water."
Jen says
OMG I can't believe how good these are and how similar they are to regular pancakes!!! Thanks I'll be making these often. I used whole egg and vanilla protein powder. Yum!!
Jessica says
I don't think I've ever left a review on a recipe before, but my success with this one made me feel like I had to! I'm very picky and was so worried these pancakes would come out with a weird texture, but when I tried the first pancake I made, I was like, oh my god! It tasted exactly like a regular pancake. The texture was perfect. If you had given me a plate of these and told me they were "real" pancakes, I would've believed it 100%. The only thing is that my calories and protein are different - the whole batch comes out to 325 calories and 42 grams of protein, and with a 1/3 cup I get only three pancakes - but they are very big pancakes! So I'm not complaining. Thanks so much for the great recipe! =)
sara says
I've made these multiple times using pure protein powder and others as well.. I have egg whites I need to use up and was wondering if I made a big batch of these if they could be frozen and reheated. would appreciate any input! Thanks!
Kali says
Freeze them and reheat in the toaster! ???? That's how I do it so I can just grab how many I need and go.
Jill says
Just made these pancakes and they were delicious! My vanilla protein powder has a 49 gram scoop and I used 1 1/2 scoops. We topped with frozen blueberries quickly thawed in microwave. Perfect!
Eve says
Thank you for putting the grams on this. I was really wanting to try it but needed an accurate measurement.
DCatLady says
AMAZING!! Where has this recipe been all my life? I substituted eggs for egg whites from a carton. For the Protein Powder I used Orgain Organic Protein Powder in Vanilla Bean flavor. I added some Cinnamon and some Walden Farms Pancake syrup to the batter for a little extra flavor. Didn't have to use much Almond Milk, but I didn't skimp on the Baking Powder. They got super fluffy! I topped with some frozen berries (I thawed and warmed in the microwave). These tasted like they were from a restuarant, but without all the junk in them. I loved them so much I made another batch right away and ate that too, lol. 5 STARS!!!
Tommy says
Magnificent! It usually took me 15 seconds to drink a shake. Now I get to eat 4 huge pancakes and really enjoy it for the same amount of macros. This is super important to me on a cut…Used chocolate Protein Powder and added 20 g oats.
Steph says
Easiest recipe especially with a gluten intolerance. I do find them quite dry so need to add something on the side to dip in, like spread or yoghurt 🙂