Perfect Protein Pancakes

These perfect protein pancakes have 30g of protein per serving and are the perfect blank slate to top however you want for a healthy start to your day.

*This post for Perfect Protein Pancakes was originally published on 4/15/2012. The photographs have been updated, the recipe tweaked a little bit to make it even better and more protein-packed! All the content below is original. I vividly remember writing this post on my 30th birthday as we celebrated with a trip to Niagara Falls. A lot has changed in the 6 years since but these protein pancakes are still perfect and pack an awesome nutritional punch to start the day. Enjoy!


Before these last two days, before the fries, burgers, ice cream, wine, 5 course chef’s tasting meal and $7.50 bottled water at Jamie Kennedy’s restaurant, all of which are very necessary to distract yourself from the fact that you just entered your fourth decade, I was a bit obsessed with making sure my protein intake was at least 15g or so with every small meal I was eating. I’ve been trying my best to listen to Jamie Eason’s advice as I make my way towards the end of phase 1, which, by the way, my arms are loving but the rest of my body seems to be taking as a sign to stockpile every single calorie I eat.

These perfect protein pancakes have 30g of protein per serving and are the perfect blank slate to top however you want for a healthy start to your day.

I refuse to weigh myself as many have warned of this in the beginning but let’s just say my skinny jeans are starting to look more like stuffed sausages. Jamie better know what she’s talking about…

The protein thing hasn’t been too hard to accomplish, except for breakfast.

After eggs, there’s only so much cottage cheese and protein powder you can swirl in oatmeal before wishing for waffles, pancakes and other delicious carb-tastic options like an apple butter bacon scone.

Packed with 30g of protein, these pancakes are the perfect stack to start your day.

Different Ways to Make Protein Pancakes

There’s quite a few options when it comes to adding protein to pancakes, you’ve got:

These were something like my 4th or 5th attempt playing around with different ingredients and ratios until I was finally satisfied with the flavor, texture and protein content.

I decided to go with the trifecta for a higher protein pancake in this recipe and use cottage cheese, protein powder and egg whites. 

Combined with buckwheat and almond flours which both have a slightly higher protein content per serving than traditional flours, you can see how we get to a substantial 30g of protein per serving in these pancakes!

Start your day with a nutritionally complete meal with these perfect protein pancakes

The result is a high protein pancake fluffy enough to be “pancake-y” but dense enough to be filling and the perfect blank slate to top however you want.

I’m not usually one to enjoy protein in my carb sources (I’d rather eat two separate things – more volume!) but I know a lot of people like the convenience of that approach and these perfect protein pancakes give you just that.

With 24g of carbs and 6g of fat – each serving really is a well-rounded meal in itself.

These perfect protein pancakes have a whopping 30g of protein in each serving!

Of course, there’s a little room for some fruit toppings and maple syrup because what pancake stack is complete without that?!

How To Top Your Protein Pancakes

I have 24 pancake recipes on this site (you think I might like them a little bit?) including these pumpkin protein pancakes for your protein pancake fix in the fall (or all year round if you’re like me and stock it in your pantry all the time) and almost every single one of them has some sort of fun topping shown with it.

The fun of pancake eating is half pancake and half topping as far as I’m concerned. Some of my favorite ways to top any stack, not just these protein pancakes are:

Top these perfect protein pancakes with a little fruit and maple syrup for sweetness and you've got a great, complete meal filled with 30g of protein!

This is a pretty basic base protein pancake recipe.

If you want a chocolate variation, check out this recipe for chocolate protein pancakes. Who doesn’t want to start their day with chocolate?

Of course, you can add different flavors with extracts or even using a flavored protein powder (I love SFH Churro 100% Grass Fed Whey – it’s SO delicious) to jazz things up if you like. Just keep the base the same and you’ll have a protein filled stack guaranteed to get your day started on the right (nutritious) foot!

Perfect Protein Pancakes

Perfect Protein Pancakes

Yield: 2 servings
Prep Time: 2 minutes
Cook Time: 10 minutes
Total Time: 12 minutes

These perfect protein pancakes have 28g of protein and are the perfect blank slate to top however you want for a healthy start to your day.


  • 6 tablespoons buckwheat flour
  • 2 tablespoons almond flour
  • 2 tablespoons vanilla whey protein powder
  • 1/4 cup cottage cheese
  • 1/3 cup liquid egg whites
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon baking powder
  • 3 tablespoons milk


  1. Combine all ingredients in a medium bowl and whisk until smooth and fully incorporated.
  2. Heat pancake griddle to medium and grease with butter or baking spray.
  3. Pour batter and cook on each side for 1-2 minutes.


*My protein powders of choice are: SFH churroSFH vanilla or Vital Proteins banana/cinnamon/vanilla.

Nutrition Information:
Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 273Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 9mgSodium: 267mgCarbohydrates: 23gFiber: 4gSugar: 4gProtein: 25g

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition information can vary for a variety of reasons. For the most precise nutritional data use your preferred nutrition calculator based on the actual ingredients you used in the recipe.


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filed in: Breakfast


  1. katie @KatieDid

    hah something about your story reminds me of meangirls when she thinks she’s eating the protein bars to lose weight lolll. I’m sure yours won’t end like that though. These sound great, love getting in extra protein any way I can though typically from ‘real’ foods, powders have been working in a pinch for me too.

    1. Running to the Kitchen Post author

      We’re here until tomorrow. We went to dinner last night at the Sheraton in Clifton Hill and I thought of you. It’s quite an “interesting” area ;)

  2. Jill


    I am a new follower and I am starting to run. I downloaded the couch 2 5k app and its awesome! I have a question. I want to start running in the morning on Fridays sat and sundays when I have no school.. I cant run on an empty stomach so what would you suggest to eat before a run? and also, after?

    1. Running to the Kitchen Post author

      Hi Jill! I loved the couch 2 5K :) Everyone’s different about what works for them eating before breakfast in the morning. Before races I always stick to something basic like a bagel or english muffing with pb and bananas. Before long runs though I would usually eat normally and just give myself 1.5-2 hours to digest and then hit the pavement. If you have the time to digest, you can eat pretty normally (although, I tend to avoid a lot of dairy). You probably just need to play around and see what works for you though. Good luck!

  3. Averie @ Averie Cooks

    Protein cakes or not, they are PERFECT looking pancakes. And that perfect wedge of triangles cut out for the you wanted to put down the camera and pick up the fork while taking the pics so these beauties didn’t get cold!

    1. Gina

      Ha! I knew Janetha had a recipe for these (I’ve seen other people link to them before) but I had no idea how similar they were to these. Great minds… ;) Glad you enjoyed hers!

  4. Kerry

    These look so good! It’s been way too long since I’ve had pancakes. I’m always looking for ways to get more protein into my diet, so these will be perfect! I have all the ingredients already, so I think I’ll try them for breakfast tomorrow. Thanks for the recipe.

  5. Paulina (One Smile Ahead)

    Breakfast is the hardest for me protein-wise too. Protein pancakes are definitely happening some time this week! Oh and I would love to hear how you’re liking the LiveFit Trainer so far! I’m in the beginning of phase one, so it would be very helpful and encouraging! :)

    1. Gina

      I just finished week 3 tonight and will be starting week 4 tomorrow (I ended up taking the past 2 days as rest days b/c of our vacation)…I do plan on doing a recap post of Phase 1 after this week but in general so far I feel like my arms are definitely bulking up and getting more defined. I’m almost certain I’ve gained 3-5 lbs but I’m staying away from the scale b/c I think that will just discourage me to know the truth even though people say that happens in phase 1. Jeans are definitely starting to fit a bit tighter… I’m eating clean though (despite the last 2 days) 95% of the time so I’m not worried. Just hoping the plan does what it says it’ll do! Stick with it, I’d love to compare experiences!

  6. Kari @ Running Ricig

    These sound freaking awesome! I should start making real breakfasts now that I’m staying home to work. Definitely trying these.

  7. Yana

    Those are good looking pancakes. I am at the end of the very first week of LiveFit, and it did feel like my legs got thicker when I put on my skinny jeans yesterday. I thought I was imagining things, but now I think maybe not. It’s great to read about others’ experience going through the same program, though. Especially while snacking on those strawberry vanilla cookies from several posts back, like I just did.

    Happy Birthday!

  8. Maggie @ Running on Fro-Yo

    These sound delicious! I loooove pancakes, and especially protein pancakes because they’re a perfect post-workout breakfast! Do you think you could use whole wheat flour to replace the flours you used?

  9. Allie S.

    I made these for breakfast, and they were delicious! Much better than the other protein pancake recipes I’ve tried. :)

    1. Running to the Kitchen Post author

      so glad you liked them! They’re kind of a great blank slate to top however you want :)

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  11. Maria

    Hi there! These sound good but I have a very similar recipe that I think you will really enjoy because they are SO SIMPLE! ok here goes:
    1 cup liquid egg whites (cage free)
    1 cup oatmeal
    1 cup cottage cheese
    1 tsp vanilla
    1 tsp cinnamon
    Blend in food processor and you are done! Cook like you would regular pancakes and enjoy all the goodness without the guilt! Each pancake has 80 calories (for 1/4 cup batter).
    Enjoy! :)

  12. Kim Miller

    So I searched protein pancakes I saw your blog, and I am runner (among other things) so I thought, I like the title, that’s the one I want to try. I’ve been meaning to make protein pancakes for a while so I am looking forward to testing this recipe out. And by the way, I don’t know if you know Jamie Eason? I recently interviewed her as we featured her on a podcast I co-produce with two other photographers ( Anyway, she is just as genuine and authentic in person as she appears in the media. I meet a lot of people in the health/fitness industry and they are not all like that. I hadn’t really followed her much prior to that interview, but now she’s definitely one I watch. Just thought you might like to hear that (unless you know her already, then you know all this : ). Happy cooking! PS – sharing your blog on my facebook page.

    1. Running to the Kitchen Post author

      Hi Kim! I don’t personally know Jamie, just happen to be doing her Livefit program. It’s nice to know she’s as friendly and personable as she seems. :) Thanks for sharing the blog!

  13. cynical

    judging from your picture you didn’t just turn 20, so i’m guessing 30. that’s entering your 4th decade sweetheart. simple math. now don’t you feel even better for yourself? eat more protein

  14. Nathan


    Thanks for the recipe! One of the best I’ve come across for protein pancakes, hands down. After reading the recipe list I literally just took off for the grocery store to pick up some buckwheat flour, almond flour, and vanilla.

    1. Nathan

      Oh, also. If anyone else is interested, I calculated an (fairly) accurate nutritional profile. With mine, though, I used half a scoop (~15g) of 100 percent Whey Isolate Protein powder.

      Calories: ~410
      Protein: ~36.9g (Remember, I used 1/2 scoop, not 2 table spoons)
      Carbs: ~45
      Fat: ~8.5

      That’s for the whole batter, not divided servings. Thanks again, Gina. Keep up the good work.

      1. Running to the Kitchen Post author

        Thanks for calculating, Nathan! Just curious…is your half scoop much different than 2 tablespoons? For the protein powder I use, it’s almost the same but I’m never sure what everyone’s “scoops” are like that why I listed in tablespoons. I hate how all the info for protein powder that you find online (and even on the carton) is listed in scoops! Makes it so hard to calculate unless everyone’s using the same kind..

        1. Nathan

          Haha, you know, right after I submitted the post I wondered the very same thing. I just checked and 2 tablespoons is almost exactly 1/2 a scoop. Dumb of me. The other protein comes from the milk, eggs, cheese, and even the almond flour/buckwheat (6g). Though I don’t know if those are ‘complete’ proteins.

          Yeah, their labels / information is all messed up. The brand I use wants a ‘heaping’ scoop. Two tablespoons: 1/2 a scoop. And that’s about 10 grams worth of powder. The serving size is ~30g(s) Dumb. But go figure.

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  17. BeautyNTheBrains

    Ok so I’m new to this cooking with protein powder thing, but I’m also trying to be dairy-free so I wanted to know does the cottage cheese as a way to add a healthy “fat” to the recipe or to add moisture that way I can figure out a decent substitute….thanks

  18. Gab

    Delicious!!! I have been making protein pancakes for over 2 years now and these are great!! I didnt have the almond flour only had coconut flour so I had to increase the yoghurt, milk and egg. Anyhow delicious! Thank you!!

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  22. Macy

    Could you substitute the cottage cheese for greek yogurt?!
    Will it taste the same and still keep the same consistency when cooking?
    Thank you!

    1. Running to the Kitchen Post author

      I’m sure that will work. Haven’t tried it so can’t comment to the consistency or taste but I’d imagine it would be very similar.

  23. Natalie Ellis

    Nothing is better than pancakes for dessert. Yours looks perfectly soft and fluffy but thick enough. I’ve never made a pancake like that xD and sometimes it’s been over-cooked.

    Can you give me any tips?


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