These Protein Pancakes without Protein Powder are an easy breakfast to meal prep for the week! With 20 grams of protein per serving, they'll keep you satisfied until lunch. This recipe uses oats, eggs, and Greek yogurt - a great way to add more protein than regular pancakes without any need for expensive powders.
As a dietitian, I've seen a lot of cottage cheese pancakes on the internet. But I rarely see pancakes made with Greek yogurt which is also a source of protein and calcium and has less added sodium than cottage cheese.
You can't really taste the Greek yogurt in these fluffy pancakes - they taste like regular pancakes, but are a little more dense. It's a breakfast the whole family will love - it was even approved by my 6-year-old nephew! I hope you love it as much as we do! 😊
This was inspired by my Protein Cookie Dough Bites and pairs great with homemade 3 ingredient blueberry chia compote on top!
Jump to:
- Video of How to Make Protein Pancakes
- Key Ingredients and Substitutions
- How to Make High Protein Pancakes without Protein Powder
- Dietitian Tip
- Variations
- How to Serve Protein Pancakes
- Storage for Protein Pancakes
- Expert tips for making fluffy protein pancakes
- FAQ
- Related
- Perfect for Pairing
- Want to Learn About Nutrition?
- 📖 Recipe
- 💬 Comments
Video of How to Make Protein Pancakes
Here's a video of how to make this recipe that I hope is helpful! Don't forget to check out the recipe card below for the full recipe.
Key Ingredients and Substitutions
These High Protein Pancakes without Protein Powder are made with simple ingredients. Here's some ingredient notes, but be sure to check the printable recipe card for the full recipe.
Dry Ingredients
- Oat flour - this recipe uses oat flour because it contains more protein than all-purpose flour. It's also a gluten-free option. *Be sure the label says "gluten-free" because oat flour can be processed in facilities that also process gluten-containing foods and can be contaminated. I use these from Bob's Red Mill brand. Oat flour provides dietary fiber for a healthy gut. If you prefer, feel free to substitute for almond flour or whole wheat flour.
- Baking Powder - baking powder to make sure the pancakes rise and get nice and fluffy!
- Cinnamon - cinnamon adds a touch of sweetness to the dry ingredients.
- Salt - a pinch of salt to add flavor.
Wet Ingredients
- Greek Yogurt - Greek yogurt is higher in protein content than other yogurts and it serves as a source of many other nutrients, too. You don't taste it in this recipe, so even if you don't like Greek yogurt I encourage you to give it a try! If you want, you can substitute it with cottage cheese.
- Eggs - eggs help to bind the pancakes together and add more protein and fat-soluble vitamins A, D, E, and K. For best results, use room temperature eggs.
- Milk - I use Fairlife brand which is lactose-free and higher in protein/lower in sugar than than regular milk. But you can substitute it with regular dairy milk or soy milk, both of which have about the same amount of protein. You can use a different favorite plant-based milk if you prefer, but just be aware that plant-based milks like almond milk or cashew milk do not have as much protein.
- Maple Syrup - all you need is a small amount of pure maple syrup to add some sweetness.
- Vanilla Extract - just a teaspoon of vanilla extract brings all the flavors together.
How to Make High Protein Pancakes without Protein Powder
Below are the instructions for how to make this easy recipe with some visuals that I hope are helpful!
- Step 1 - Add the dry ingredients including the oat flour, baking powder, cinnamon, and salt to a large bowl. Whisk together the dry ingredients until they are well combined.
- Step 2 - Add the wet ingredients to the dry ingredients including the Greek Yogurt, eggs, milk, maple syrup, and vanilla extract. Stir to combine. If the batter is too thick, thin it out with a bit more milk. If it's too thin, let it set for a couple of minutes.
- Step 3 - Heat a nonstick skillet or griddle on medium heat. Add a drop of cold water and once it sizzles, lower the heat to medium-low and let it cool 1-2 minutes. Spray your pan with cooking spray or coat in butter and add about ¼ cup of the protein pancake batter at a time to the skillet. If you want, smooth out the batter a bit with the bottom of your measuring cup.
- Step 4 - Let the pancakes heat until bubble begin to appear on the top and the edges start to look dry. Flip the pancakes and let them cook for another 1-2 minutes until golden brown. Repeat with the remaining batter. The mix will make about 12 pancakes total.
Hint: you can make these Protein Pancakes with oatmeal instead of oat flour. If using oatmeal, blend the oats for about 30 seconds-1 minute. Then, add the remaining ingredients to the blender and blend until smooth, pushing down the sides as needed. Wait about 5 minutes for the batter to thicken and then follow steps 3-4.
Dietitian Tip
Breakfast has been shown to decrease cravings throughout the day, improve energy levels, and reduce the risk of chronic illnesses. And getting enough protein at the first meal of the day is a great way to ensure you'll stay satisfied. One of the easiest ways to guarantee you'll start the day with a nutrient-rich breakfast is to prep it in advance! Options like these healthy Protein Pancakes without Protein Powder are perfect to make and enjoy throughout the week. Learn more about the benefits of breakfast.
Variations
One of the best things about making high-protein pancakes without protein powder is there are so many ways to customize them to your taste. Below are some examples of optional mix-ins, but feel free to get creative!
- Blueberry - add frozen or fresh blueberries into the mix and enjoy them with a homemade blueberry compote on top!
- Chocolate Protein Pancakes - add chocolate chips to satisfy your sweet tooth!
- Apple Cinnamon - chopped apples and an extra teaspoon of ground cinnamon is perfect to mix into pancakes in the fall! Top them with air fryer apples that taste like apple pie filling!
- Double protein - if you want to add an extra boost of protein, add a scoop of protein powder.
- Banana Protein Pancakes - use ripe bananas to add sweetness to these delicious protein pancakes by mashing a banana into the pancake batter.
- Peanut Butter Protein Pancakes - add a tablespoon or two of peanut butter or your favorite nut butter to the protein pancake batter for a nutty variety.
- Vegan Protein Pancakes - make this recipe vegan by using plant-based yogurt and milk, and chia egg in place of regular eggs.
How to Serve Protein Pancakes
- With Homemade Blueberry Chia Compote - this blueberry compote comes together in 10 minutes in one pan with just 3 ingredients and no added sugars! You can make it while your pancakes cook and it'll be ready to enjoy on top of your stack. It's my favorite way to enjoy these pancakes!
- Add your favorite toppings - serve these protein pancakes with fresh fruit, a little bit of nut butter like almond butter or peanut butter, and chopped nuts on top for some healthy fats.
- Pancake Sandwich - mix Greek yogurt with nut butter and serve it between two pancakes and eat it as a "sandwich"! Or serve it with scrambled eggs or egg whites between two of the pancakes for a sweet & savory breakfast.
Storage for Protein Pancakes
- Refrigerator - store leftover pancakes in an airtight container or wrapped in foil in the refrigerator for up to 7 days.
- Freezer - store in a freezer-safe bag or container for up to 3 months.
- Reheat in the microwave, air fryer, or on a griddle on the stovetop.
Expert tips for making fluffy protein pancakes
- Don't over-mix the batter because it'll make the pancakes tough. Mix until the lumps are just gone.
- If the batter seems a bit too thin, let it sit for a couple of minutes. As the baking powder activates and does it's magic, the batter will thicken.
- If the batter gets too thick while you're making the pancakes, add a bit of extra milk to thin it out.
- Don't go above medium heat because the pancakes will burn. Slow and steady is the way to make fluffy protein pancakes!
- When bubbles start to form on the surface, that's when it's time to flip the pancakes!
- Use a nonstick griddle or skillet and add butter or a little cooking spray.
- Use a measuring cup to make pancakes that are equal in size. Smooth them out with the bottom of the measuring cup if needed.
FAQ
While healthy means something different to everyone, these are a nutrient-rich option. They contain plant protein from the oat flour and more protein from the eggs and Greek yogurt. This recipe also contains dietary fiber for gut health, calcium, phosphorus, and choline.
I haven't tried making these using a food processor or blender, but you could! Just make sure the batter blends until everything is well combined and be careful not to over-mix it.
There are 20 grams of protein per serving.
Related
Looking for other dietitian recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with Protein Pancakes without Protein Powder :
Want to Learn About Nutrition?
Here are some educational articles from a dietitian:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram….I LOVE knowing there’s people out there trying out my recipes! 🙂 IG: @mallorythedietitian
📖 Recipe
Easy Protein Pancakes (No Protein Powder), with video
Equipment
Ingredients
- 2 cups oat flour use certified gluten-free if you're GF
- 2 teaspoon baking powder
- 1 teaspoon ground cinnamon
- ½ teaspoon salt
- 1½ cups Greek yogurt I use nonfat
- 2 eggs
- ½ cup milk
- 2 tablespoon maple syrup
- 1 teaspoon vanilla extract
Instructions
- Add the dry ingredients including the oat flour, baking powder, cinnamon, and salt to a large bowl. Whisk together the dry ingredients until they are well combined.
- Add the wet ingredients to the dry ingredients including the Greek Yogurt, eggs, milk, maple syrup, and vanilla extract. Stir to combine. If the batter is too thick, thin it out with a bit more milk. If it's too thin, let it set for a couple of minutes.
- Heat a nonstick skillet or griddle on medium heat. Add a drop of cold water and once it sizzles, lower the heat to medium-low and let it cool 1-2 minutes. Spray your pan with cooking spray or coat in butter and add about ¼ cup of the protein pancake batter at a time to the skillet. If you want, smooth out the batter a bit with the bottom of your measuring cup.
- Let the pancakes heat until bubble begin to appear on the top and the edges start to look dry. Flip the pancakes and let them cook for another 1-2 minutes until golden brown. Repeat with the remaining batter.
- Hint: you can make these Protein Pancakes with oatmeal instead of oat flour. If using oatmeal, blend the oats for about 30 seconds-1 minute. Then, add the remaining ingredients to the blender and blend until smooth, pushing down the sides as needed. Wait about 5 minutes for the batter to thicken and then follow steps 3-4.
Video
Notes
- Refrigerator - store leftover pancakes in an airtight container or wrapped in foil in the refrigerator for up to 7 days.
- Freezer - store in a freezer-safe bag or container for up to 3 months.
- Reheat in the microwave, air fryer, or on a griddle on the stovetop.
Sharon Brown
Love these pancakes! I put some blueberries in mine and eat for not only breakfast but for a snack.
Mallory
Thank you so much for taking time to leave a review! I'm so happy you love them! 😊