Protein pancakes: 3 recipes that stay fluffy, with or without powder
Three protein pancake recipes with 18 to 37 g of protein a serving: cottage cheese oat, Greek yogurt and banana. Plus how to keep them fluffy and freeze them.
The short answer
The best protein pancakes get their protein from oats, eggs, cottage cheese and Greek yogurt, with powder only as a top-up. Cottage cheese oat blender pancakes give about 23 g protein a serving with no powder. Replace no more than about a third of the flour with protein powder, or they turn rubbery.
- Cook on medium-low heat and rest oat batters for 5 minutes.
- They freeze for about two months and reheat in a toaster.
Most protein pancakes fail for one reason: too much protein powder. Swap all the flour for whey and you get pancakes that are dry, rubbery and brown on the outside before the middle sets. The better route is to get the protein from food, oats, eggs, cottage cheese and Greek yogurt, and use powder only as a top-up. Below are three protein pancake recipes, from no-powder blender pancakes to a two-ingredient-plus-powder version, with the cooking tips that keep them fluffy.
3 protein pancake recipes
| Recipe | Ingredients | Makes | Protein per serving |
|---|---|---|---|
| Cottage cheese oat (blender, no powder) | 1 cup rolled oats, 1 cup cottage cheese, 2 eggs, 1 tsp baking powder, 1/2 tsp vanilla, pinch of salt | About 8 small pancakes, 2 servings | about 23 g |
| Greek yogurt (classic, fluffy) | 1 cup all-purpose or whole-wheat flour, 1 cup plain Greek yogurt, 2 eggs, 1/2 cup milk, 1 1/2 tsp baking powder, 1 tbsp sugar, pinch of salt | About 10 pancakes, 3 servings | about 18 g |
| Banana protein powder | 1 ripe banana, 2 eggs, 1 scoop vanilla whey, 2 tbsp oat flour, 1/2 tsp baking powder | About 5 pancakes, 1 serving | about 37 g with a 24 g scoop |
Approximate, from USDA values and a 24 g-protein scoop. Toppings not included: 1/2 cup Greek yogurt on top adds about 11 g.
Cottage cheese oat protein pancakes
- Put the oats, cottage cheese, eggs, baking powder, vanilla and salt in a blender. Blend until completely smooth, about 30 seconds.
- Let the batter rest 5 minutes so the oats absorb liquid and it thickens.
- Heat a nonstick pan over medium-low and brush with a little butter or oil.
- Pour about 1/4 cup per pancake. Cook until bubbles form and the edges look dry, about 2 to 3 minutes, then flip and cook 1 to 2 minutes more.
The cottage cheese disappears completely; no one will know it is there. This is the one to make if you have no protein powder, and it freezes well.
Greek yogurt protein pancakes
Whisk the flour, baking powder, sugar and salt in one bowl and the yogurt, eggs and milk in another. Fold together until just combined: lumps are fine, and overmixing is what makes pancakes tough. Cook on medium heat. These taste most like classic diner pancakes.
Banana protein powder pancakes
Mash the banana, whisk in the eggs, then the powder, oat flour and baking powder. The batter is thin, so make small pancakes on medium-low heat and flip gently. Highest in protein, but the most delicate: whey browns quickly, so keep the heat low.
Tips for fluffy protein pancakes
- Never replace more than about a third of the flour with protein powder. Above that, texture goes rubbery.
- Cook lower and slower than normal pancakes. Protein, especially whey, browns and sets faster than flour.
- Rest the batter 5 minutes when it contains oats, so it thickens and holds together.
- Add moisture back: a spoon of Greek yogurt, mashed banana or milk if the batter looks stiff.
- Plant protein powders absorb more liquid than whey. Add 2 to 3 tablespoons of extra milk if you use pea or soy.
High-protein toppings
Plain Greek yogurt with berries instead of syrup adds about 11 grams per half cup. Cottage cheese with sliced peaches, a spoon of peanut butter, or a sprinkle of hemp hearts all work. If you like syrup, a tablespoon of maple syrup is about 52 calories, so it is the quantity, not the syrup, that matters.
Make-ahead and freezing
Cool the pancakes on a rack, freeze them flat on a tray, then move them to a bag. They keep about two months. Reheat in the toaster or a hot pan from frozen. A batch on Sunday is a week of high-protein breakfasts. On busy mornings, any of our protein smoothie recipes gives the same protein in two minutes.
Related guides
Sources: USDA FoodData Central (nutrient values) · Harvard T.H. Chan School of Public Health: protein
Questions people ask about this
How do you make protein pancakes without protein powder?
Blend 1 cup rolled oats, 1 cup cottage cheese, 2 eggs and 1 teaspoon baking powder until smooth, rest the batter 5 minutes, and cook on medium-low heat. Two servings give about 23 grams of protein each.
Why are my protein pancakes rubbery?
Usually too much protein powder, overmixing, or cooking on high heat. Replace no more than about a third of the flour with powder, fold the batter just until combined, and cook lower and slower than regular pancakes.
Can you freeze protein pancakes?
Yes. Cool them, freeze flat on a tray, then store in a bag for about two months. Reheat from frozen in a toaster or a hot pan.
How much protein is in protein pancakes?
Between about 18 and 37 grams a serving depending on the recipe: Greek yogurt pancakes about 18 g, cottage cheese oat pancakes about 23 g, and banana pancakes with a scoop of whey about 37 g.
Are protein pancakes healthy?
They can be a balanced breakfast, especially the oat and cottage cheese version, which has protein, fiber and little added sugar. Toppings make the biggest difference: yogurt and fruit instead of a lot of syrup keep them that way.
