Protein pancakes hit the spot after a good workout, or to fuel little bellies before school. Gluten-free, sugar-free, and delicious! Pairs wonderfully with a side of scrambled eggs or oven-roasted hash browns.
As a general rule of thumb, the bigger kids get, the more their appetites grow. But all bets are off when a kid goes through a growth spurt – they’ll eat anything in sight!
When I make strawberry pancakes, fluffy scrambled eggs, and delicious breakfast sausage… it is devoured!
Upping the protein of our favorite family foods with one of my favorite superfoods – flaxseed – is my latest attempt at not going broke while feeding these monsters.
And the latest invention to come out of the test kitchen is a recipe that’s sure to please even the pickiest eater: protein pancakes!
Making protein pancakes though is more than just a slight tweak and change in shape. I also had high expectations for these pancakes:
- hearty, filling, and with enough oomph to get to lunch (and beyond)
- sweet because of the syrup on top, not because of sugar in the recipe
- designed for breakfast, but flexible enough for banana nut butter sandwiches
- would NOT leave you feeling empty and hungry a couple of hours later
Protein Pancakes
In a way, you could say that turning food into its high protein doppelganger is my middle name.
- I first did it when I wrote High Protein, No Powder. Back then I was doing P90X and the eating plan recommended either a protein shake or a protein bar every day.
- I wasn’t okay ingesting the chemicals found in conventional protein powders or in typical protein bars. NOR was I okay paying an arm and a leg for a teeny tiny container of organic powder that I’d devour in a week.
- Instead, I chose to make my own protein smoothies and protein bars with real food and write a book about it.
Fast forward to earlier this month and I did it again with the ever-amazing peanut butter chocolate chip granola bars.
Now, those granola bars have a good bit of protein on their own with both peanut butter and oats in the recipe, but changing the ratio and adding milled flaxseed (along with a few other delicious changes) ended up creating sweet-salty energy bites – a high-protein snack that will rock your protein-loving socks off!
I’ve also created a delicious High Protein Oatmeal that is perfect for athletes in training. It’s my go-to for marathon training since I need the whole grains to keep me going.
Key Players for Protein Pancakes
I started with the goal of every ingredient in the recipe being high in protein by itself so that when you added all the ingredients together, you had one incredibly high protein pancake.
- Oats = 11g protein. Most pancakes call for flour, but protein pancakes aren’t like most pancakes. We’re using oats instead, which contain more protein, AND give these pancakes a little bit of chew. It’s what makes protein pancakes feel like a meal, rather than bites of fluff that will leave you hungry in an hour.
- Cottage Cheese = 24g protein. Before you freak out at the mere mention of cottage cheese in pancakes, hear me out. Thanks to our trusty blender, you don’t see it. And because it melts as the pancakes cook, you don’t taste it. What you DO taste is a creamy, pudding-like center of an irresistibly good pancake. And you can thank the cottage cheese.
- Eggs = 13g protein. Classic pancake ingredient here that is naturally high in protein. If it works, why fix it?
- Egg Whites = 7g protein. There aren’t a lot of wet ingredients in this recipe, but subbing some of it for egg whites lets us increase the protein while thinning the batter.
- Milk = 8g protein. Milk does a body good, and it also does these pancakes well. Any milk will work here, but with the goal of a high-protein pancake, cow’s milk is your best bet. Unless you have sheep milk. Sheep milk wins the protein race.
- Milled Flaxseed = 6g protein. Just when you thought you didn’t need flaxseed because you’re using egg, BAM, we’re adding flaxseed (the brand I use) for an entirely different reason – flavor! The gentle nutty flavor of flaxseed plays a major role in these protein pancakes, so I do not recommend skipping it. Besides, flaxseed is good for you, good for the pancake, and increases the protein too.
When all is said and done, these key players are bringing a whopping 7 grams of protein to every single pancake! How’s THAT for fuel?!
Here’s What You Need
- oats (any kind)
- cottage cheese
- milled flaxseed
- egg whites
- eggs
- milk
- banana (over-ripe is best)
- baking powder
- ground cinnamon
- vanilla extract
- salt
Psst! Speaking of salt, I highly recommend Ava Jane’s Kitchen. You may think all salt is created equal, but unfortunately, 90% of the salt produced around the world contains microplastics (gross, right?). Ava Jane’s Kitchen is an exception. Their salt is 100% microplastic-free, and it’s SO GOOD! Plus, you can get a bag for just 1¢!! (Get your penny bag of salt on this page.)
How to Make Easy Protein Pancakes
Step 1. Preheat a griddle to 350F. Use either cooking spray or a tsp of butter to lightly grease the griddle.
Step 2. Combine all the ingredients in a blender. Process until the batter is mostly smooth and incorporated well.
Step 3. Pour 1/3 cup batter onto the griddle and cook until the outer edges turn golden brown and bubble start to appear for about 1 minute.
Step 4. Flip the pancakes and cook on the other side until they’re medium brown, about 30-45 seconds.
Step 5. Remove to plate and keep warm. Top with fresh fruit and maple syrup.
Protein Pancakes FAQs
Protein pancakes are a GREAT choice for a healthy breakfast!
There is a section in this article on the key players of protein pancakes! It’s SO interesting.
Unfortunately, regular pancakes do not contain much protein. When you add protein to your pancakes it increases the nutritional benefit!
Recipe Tips
Ready to get your groove on with protein pancakes? Let me leave you with some cooking tips:
- The banana is for sweetness, not flavor.
- In round 1 of taste testing, half of the family could taste the banana and the other half couldn’t. No one tasted the banana during round 2. An overripe banana will be naturally sweeter than a just-ripe banana, so feel free to let one go brown just for this recipe. Go ahead and give the batter a lick to see if it’s sweet enough. If you don’t think so, consider adding a second banana OR one fresh Medjool date to up the sweetness.
- The vanilla is for flavor, but it’s powerful.
- I made the unfortunate mistake of adding more vanilla for more vanilla flavor and that batch of pancakes turned out terrible. It’s definitely needed in the recipe, but don’t go overboard here.
- The cinnamon is for sweetness AND flavor.
- Did you know that cinnamon tricks the palate into thinking something is sweet? It does, and that’s why we’re using it here. The flavor also compliments the flaxseed really well and creates a pancake that legitimately tastes good on its own, even without maple syrup.
- Go crazy with toppings!
- With a “blank slate” of a pancake, you can really go crazy with your pancake toppings. I chose fresh berries, peanut butter, and maple syrup, but a sprinkle of extra flaxseed would have been a nice crunch too!
- Skip the griddle and BAKE pancakes!
- News alert – did you know you can bake pancakes? Spray a muffin tin with cooking spray OR use silicone liners and fill them 2/3 up. Bake at 350F for 22-24 minutes and not only do you have pancakes, but you didn’t have to stand at the griddle AND you can make double (or triple, or quadruple!) the batch in the same amount of time!
- Better yet, cook them in a sheet pan. You can find the instructions for that baking hack HERE. Talk about a time saver.
More Protein Recipes
- High Protein Trail Mix Recipe
- 25+ Cheap and Healthy Protein Foods
- High Protein Gingerbread Smoothie
- 12 Ways to Boost the Protein in Smoothies
Meal Planning Made Easy
Sign up to join our FREE 8 Day Meal Planning Challenge! Start anytime and get access to lesson videos, worksheets, and an online community.The Very Best Protein Pancakes
Protein pancakes hit the spot after a good workout, or to fuel little bellies before school. Gluten-free, sugar-free, and delicious! Pairs wonderfully with a side of scrambled eggs or oven-roasted hash browns.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Yield: about 12 pancakes 1x
- Category: Breakfast
- Method: Blender
- Cuisine: American
Ingredients
- 1 cup oats (any kind)
- 1 cup cottage cheese
- 1/4 cup milled flaxseed
- 1/4 cup egg whites
- 2 eggs
- 1 cup milk
- 1 banana (over-ripe is best)
- 3 tsp baking powder
- 1 tsp ground cinnamon
- 1/2 tsp vanilla extract
- 1/2 tsp salt
Instructions
- Preheat a griddle to 350F. Use either cooking spray or a tsp of butter to lightly grease the griddle.
- Combine all the ingredients in a blender. Process until the batter is mostly smooth and incorporated well.
- Pour 1/3 cup batter onto the griddle and cook until the outer edges turn golden brown and bubble start to appear, about 1 minute.
- Flip the pancakes and cook on the other side until they’re medium brown, about 30-45 seconds.
- Remove to plate and keep warm.
- Top with fresh fruit and maple syrup.
Notes
- Skip the griddle and bake your pancakes!
- Spray a muffin tin with cooking spray OR use silicone liners and fill them 2/3 up. Bake at 350F for 22-24 minutes and not only do you have pancakes, but you didn’t have to stand at the griddle AND you can make double (or triple, or quadruple!) the batch in the same amount of time!
- The vanilla is for flavor, but it’s powerful.
- I made the unfortunate mistake of adding more vanilla for more vanilla flavor and that batch of pancakes turned out terrible. It’s definitely needed in the recipe, but don’t go overboard here.
Nutrition
- Calories: 174
Keywords: protein pancakes, fit pancakes, high protein pancake, protein pancake recipe, pancakes with protein, healthy protein pancake
i’m not sure what I am doing wrong – I like these because of the protein and i do notice a difference but when I bake them they need to bake way longer than 25-35 minutes (more like 45 mins to an hour) and when i make them on the stove top they are very very finicky…. i will think they are cooked through and when I go to flip them they fall apart. I’ve tried lowering the heat, ive tried covering them to trap the heat. They are still very wet and un done tasting in the middle.
★★★
Hi Amber – I’ve never baked pancakes before, so I’m not sure how I can advise you there. As for cooking on the griddle, is it possible that the cooking surface doesn’t heat evenly? I’ve made these numerous times without any cooking/flipping/undone issues. Are you following the recipe exactly as-written?
I agree with Amber. I tried baking them in muffin tins and after an hour of baking the were still wet in the middle. Then I tried cooking them on the stove top and still wet in the middle. I can’t figure out why and I’m so looking forward to eating these pancakes!
Tried these yesterday and they were amazing! My kids didn’t even notice the cottage cheese. I did have to add a few more oats to the blender to get the right consistency for us, but they turned out fantastic! We saved the leftover batter in the fridge and plan to make them again this morning. Thank you, Tiffany!
You’re so welcome Jennifer!!
Mine were super salty ? I triple checked the salt measurement so I would maybe leave out the salt next time?! Cottage cheese is a little in the salty side for me anyway.
If you’re sensitive to salt (I never noticed the salt in cottage cheese!) then I’d leave it out next time. 🙂
Do you know if they freeze well
Yes, these freeze well Erin!
These rocked girl! I was hesitant with the cottage cheese, but they were great! (No leftovers)
★★★★★
I’m sorry, but this was total flop for me. I used the griddle and they just felt apart. Too bad, because it looked interesting.
Did you spray the griddle with cooking spray or oil it first? That would be the first thing to check. Also, the pancakes have to cook properly before flipping. Flipping early can cause pancakes to flop.
I looks like you have a peanut butter drizzle on top of the pancakes. I’m curious if that’s what it is and if you have a recipe for that. Thanks!
★★★★
You guessed right Sara! And it’s easier than a drizzle – it’s just peanut butter! 😉 (In all fairness, I used a bottle, similar to a picnic ketchup bottle, to help get that stringy-pour. 🙂 )
I have heard that ground flaxseed can become rancid within a few hours if not consumed. Is ground flaxseed the same as milled flaxseed, and will it go rancid?
★★★★
Ground flaxseed is the same as milled flaxseed, but it will not go rancid in a few hours. It’s shelf life isn’t forever, so storing in the fridge or freezer is best!
We have dairy allergies. Can anything be substituted for the cottage cheese?
Hmmm… I’m not sure Marta. You’d need something along the same lines, but I’m drawing a blank with dairy-free items. I’m sorry! Hopefully another reader can chime in with ideas?
You can drain the applesauce for a bit on paper towels to remove some of the moisture. Or use apple butter which is a bit drier if it’s made right.
Any suggestions for what I can use instead of banana? I’m allergic as is my oldest daughter.
Dates. The bananas are solely for sweetness. You could try subbing applesauce too, but you might have to add more dry to compensate for the additional moisture.
Thank you! I will try the dates.
You should try this
http://amzn.to/2bzefvu
It also makes nice dognuts to be filled :o) I started using these for abelskivers which are basicaly waffles its just easier.
Nice suggestion Claudia!
Cooking these in the oven seems like a great idea. Do you think it would work in a muffin top pan (wider and shallower). How long would you bake them for. (I know I can just try this myself, but just wondering if anyone else has tried it already.
Hmmm… I’d bake for maybe 15 minutes? They rise kinda slow, and they’re easy to watch to ensure they don’t overcook. They’re also pretty forgiving in muffin tins, so if you don’t hear the timer go off for whatever reason, you’ll be okay. 😉
I read your email about baking pancakes, came here and read this read, then raced to the kitchen to make a batch. I just so happened to have bought more cottage cheese yesterday and have a ripe banana in the fruit basket waiting to be used. It was fate! Their baking up now and I’m excited for my toddler to try these when he wakes up from nap. Thank you!
You’re most welcome Jane – enjoy!! (And quite possibly the best part is that in a muffin form, these are great eat-as-you-walk-around-the-house foods! 😉
Thanks for sharing! My whole family, including my pancake-hating hubby, actually adores your [soaked] Gingerbread Pancake recipe, from your FREE 14-day sample Frugal Real Food Meal Plan [http://mealplans.dontwastethecrumbs.com/download-a-14-day-sample-meal-plan/], so I can’t wait to try these pancakes! Yes, I am in love with a cinnamon/banana/oat smoothie recipe from Trim Healthy Mama that adds cottage cheese. Drinking the smoothie is like having oatmeal in a cup, so tasty & filling. I truly LOVE that you find ways to increase protein without relying on protein powder! I’m hoping that will start to become a big trend!
In this morning’s email you shared a tip about baking pancakes in a muffin tin, but you didn’t give oven temperature or baking time. Please advise as this would be perfect for Sunday’s brunch!!!
Oops! Sorry about that Paige! That’s 350F for 20-24 minutes. I’ll update this post to reflect that. Thank you!
Thanks, Tiffany. I’m going to make these w/blueberries in them after poring the batter in muffin cups.
May I ask, why add just egg whites to this recipe? Why not an additional whole egg (1 large egg usually = 1/4 cup)?
Good question Valerie! Egg white adds protein and lightness, while adding the whole egg would lead to a denser pancake in the end. I happened to have a lot of egg whites on hand leftover from making homemade ice cream, but if you don’t, I’d save the yolks for a quiche or just add them to a regular scrambled egg meal.
Oh that sounds so good! What about duck eggs? Would you also just use the white? Maybe 2 duck eggs than 3 chicken eggs?
★★★★★
Hi Leila! I’m honestly not sure. I haven’t used duck eggs before, but I would think that the protein is still in the duck white too. If that’s the case, 2 duck vs. 3 chicken should be about right!
We don’t have a lot of banana fans in the house…suggestions?
It’s for sweetness Stephanie, so I’d suggest a date if you don’t like bananas and don’t want to mess with the wet/dry ratio. Otherwise a tablespoon or two of maple syrup plus additional oats to compensate for the liquid!
Could you use goats milk yogurt instead of cottage cheese? My husband is allergic to cow’s milk but can do goats milk, cheese and yogurt. Just need a replacement for the cottage cheese. Thanks!
You could probably make it work Jen. I’d try using a little less than the amount called for, since yogurt tends to be thinner than cottage cheese. If you try it, let us know how they turn out!
Wow, I ve got to try this high protein pancakes! Thanks for sharing the recipe! Now I m so into quinoa, experiencing new recipes ? You said 1/3 cup egg whites, that s 2-3 egg whites? Thanks