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!
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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.
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.
Different Ways to Make Protein Pancakes
There’s quite a few options when it comes to adding protein to pancakes, you’ve got:
- protein powder
- egg whites
- cottage cheese (which is what I used in these pineapple buckwheat pancakes for the protein component)
- ricotta (like in these coconut ricotta pancakes and these orange basil ricotta pancakes)
- higher protein flours
- Greek yogurt
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!
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.
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:
- nut butter – you can thin it out into a sauce-like consistency like in these peanut butter chocolate chip pancakes so it drips down the sides if you like.
- fruit spreads/jams/jellies – apple butter is a favorite for any fall/winter inspired pancakes like the pumpkin protein pancakes or check out the persimmon puree on top of these almond persimmon pancakes. A simple strawberry ginger sauce is a great all year round option too.
- butter – of course you can go classic with some good ‘ol butter like on these pumpkin paleo pancakes or these Meyer lemon quinoa pancakes and have it melt into the warm stack.
- maple syrup – I love a quality maple syrup drizzle like on these coconut flour pancakes.
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
Ingredients
- 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
Instructions
- Combine all ingredients in a medium bowl and whisk until smooth and fully incorporated.
- Heat pancake griddle to medium and grease with butter or baking spray.
- Pour batter and cook on each side for 1-2 minutes.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.
Gina, these are the PERFECT breakfast–getting just about 30 grams of protein at breakfast :) And this is one way I am sure that everyone will enjoy them!
Gotta make sure we get those 30g! ;)
Can I substitute buckwheat flour for another type of flour such as spelt or whole wheat?
Yes, that should work. I’d suggest spelt.
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!!
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
Hi, love your recipe! I tried it out this morning but changed a couple of things. My son loved it too!!
check out my blog post about it!
https://tryingtobeayummymummy.wordpress.com/2013/01/28/protein-pancakes/
Can’t wait to try this pancake resipe!!!
Gina,
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.
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.
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..
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.
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
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 (ww.theproexposure.com) 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.
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!
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! :)
I made these for breakfast, and they were delicious! Much better than the other protein pancake recipes I’ve tried. :)
so glad you liked them! They’re kind of a great blank slate to top however you want :)