Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (2024)

Published: · Modified: by Jennifer Banz· 290 Comments

Servings: 2

|

Cals: 303

|

Fat: 12

|

Carbs: 7

|

Fiber: 0

|

Protein: 40

|

Time: 15 minutes mins

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A protein packed stack of pancakes that have no oats, no bananas, no blender needed, and thisprotein pancakes recipe is gluten-free, keto and low carb! Can you believe they have 40 grams of protein and only 300 calories?

Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (1)

Protein Pancakes with No Banana or Oats

I was on the hunt for a Protein Pancake Recipe but I wasn't having much success. I found that they mostly included oats or bananas or both...and you needed to use a blender! Bananas and oats are not my ideal sources of protein so I went to work making a stack of protein powder pancakes that were easy to make without a blender, gluten free, and are keto friendly!

The best thing about this protein pancake recipe is that you can use any flavor protein powder you want. You definitely want to make sure it is a protein powder that tastes really good because that is what your pancakes will taste like. You cannot use an unflavored whey protein for this recipe.

Ingredients needed

This section explains how to choose the best ingredients for this protein pancakes recipe and substitution options. For a printable recipe, see therecipe card below.

Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (2)

Cut the recipe in half to easily make 1 serving.

  • 2 servings of your favorite protein powder - any that you like. it needs to be one that tastes good to you or your pancakes will not taste good!
  • 2 eggs, beaten
  • Originally this recipe used water or almond milk as the liquid. I had some people express that their pancakes were dry. I went to the drawing board and discovered that the only way around this is to include fat in the batter. Now I use either ½ cup (120g) of sour cream or full fat Greek Yogurt in place of the liquid. I tried FF Greek Yogurt and they were still dry. You really need full fat Greek Yogurt (4% milk fat), light sour cream (10.5% milk fat), or full fat sour cream (18% milk fat).
  • 1 teaspoon baking powder

How to make protein pancakes

This section explains how to make this protein powder pancake recipe, step by step. For a full printable recipe, see therecipe card below.

These protein pancakes are so easy and simple, you are going to be making them every week as part of your meal prep. If you have time to sit down and eat a stack of pancakes for breakfast, you should definitely give these a try.

I have a recipe for Protein Pudding, and protein waffles that uses protein powder as well.

I mixed all of the ingredients together in a large bowl with a whisk to form my batter.

Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (3)

Your batter will look like the perfect pancake batter.

I got my skillet hot on the stove while I was getting my batter ready because it comes together so fast. I used a large non-stick skillet and then I used cooking spray because I do not want these to stick!

Protein powder pancakes recipe

The protein powder I use is Vanilla Premiere Protein Powder.I have also heard that Quest protein powder works really well. I would look for one with the lowest amount of carbs and that tastes good. You can use any flavor so feel free to make these your own. Use chocolate, peanut butter, cinnamon roll...really the possibilities are endless.

I used a ¼ cup measuring cup for the perfect sized pancakes!

You see those small bubbles on top? These pancakes look like they are ready to flip! These protein pancakes are golden brown and the perfect snack!

Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (4)
Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (5)

My batter usually makes 6-8 pancakes, which is perfect for 2 people, or you can save half of the pancakes in the refrigerator for the next day.

Tips and variation for this protein pancakes recipe

  • Mix in blueberries, strawberries, raspberries or chocolate chips to the batter.
  • Use a plant-based protein powder.
  • Make several batches and store in an airtight container in the fridge or freezer.
  • Top with nut butter for a decadent treat.
  • Microwave the leftovers or heat in the toaster oven.

I served mine with butter, sugar free maple syrup, and a few blueberries.

Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (6)

Protein Pancakes Recipe - 40 Grams of Protein!

A protein packed stack of pancakes that have no oats, no bananas, no blender needed, and thisprotein pancakes recipeis gluten-free, keto and low carb! Can you believe they have 40 grams of protein and only 300 calories?

4.47 from 121 votes

Course: Breakfast

Cuisine: American

Prep Time: 5 minutes minutes

Cook Time: 10 minutes minutes

Total Time: 15 minutes minutes

Servings: 2

Calories: 303

Author: Jennifer Banz

This post may contain affiliate links

Ingredients

  • 2 large Eggs
  • ½ cup Sour cream or plain full fat Greek Yogurt, (note 1)
  • 2 servings Protein powder, (note 3)
  • 1 teaspoon Baking powder
  • Cooking spray, butter, or coconut oil for greasing the pan

Instructions

  • Place a non-stick skillet on the stove over medium heat. Spray with cooking spray or use a little butter or coconut oil and let melt.

  • Mix the eggs, protein powder, and baking powder in a large bowl. Add the sour cream or Greek Yogurt and mix to combine.

  • Using a ¼ cup measure, pour out the batter into the skillet. I was able to make 3 at a time. They are ready to flip when bubbles start to form on the top and around the edges are set.

  • Serve with butter, sugar free syrup, and chocolate chips or blueberries.

Notes

  1. Liquid: Originally this recipe used water or almond milk as the liquid. I had some people express that their pancakes were dry. I went to the drawing board and discovered that the only way around this is to include fat in the batter. Now I use either ½ cup (120g) of sour cream or full fat Greek Yogurt in place of the liquid. I tried FF Greek Yogurt and they were still dry. You really need full fat Greek Yogurt (4% milk fat), light sour cream (10.5% milk fat), or full fat sour cream (18% milk fat).
  2. Protein Pancakes for 1: This recipe is really easy to cut in half and make just one serving.
  3. The nutrition listed is for protein pancakes using the Premiere Vanilla Protein powder and light sour cream...absolutely delicious!
  4. You can try this with other protein powders but I cannot guarantee it will work. I have heard that Quest protein powder also works well for protein recipes. It really needs to be a protein powder that tastes good on it's own!

Servings: 2

Nutrition per serving

Calories: 303 | Carbohydrates: 7g | Protein: 40g | Fat: 12g | Fiber: 0g

Nutrition is provided as a courtesy only. Please re-calculate on your own with the ingredients and amounts you used for the most accurate data.

Keyword :gluten free, protein pancakes without banana, protein pancakes without oats, recipe for protein pancakes

More Breakfast

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  • Strawberry Cheesecake Keto Smoothie Recipe

Reader Interactions

Comments

    Leave a Comment & Rating!

  1. Lauren says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (11)
    These pancakes were a miss. They tasted like sweet rubbery eggs and came out incredibly thin, even after following the recipe exactly.

    Reply

  2. Conor says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (12)
    No good at all, recipe seemed strange compared to all the other protein powder pancakes I’ve come across but I figured let’s give it a shot…. Made the first “pancake” I wouldn’t even call it that more like a sheet of paper, ended up throwing the entire bowl out lol

    Reply

    • Jennifer Banz says

      Sorry to hear that. What protein powder did you use?

      Reply

  3. Agnieszka says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (13)
    These were so good! I ate half of the portion and I'm full. I topped it with a simple blackcurrant sauce (just blended blackcurrants with some sweetener) and it tasted heavenly. ❤️

    Reply

  4. Riley says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (14)
    Fantastic! I tried yesterday with a different protein powder I had on hand. Awful, super thick even with extra milk. Purchases Premiere protein powder, as you recommend, and they were great! I made with full fat sour cream. Delish! Will try with Greek yogurt next for more protein. Thx for this. Total game changer. They’d made excellent crepes too… maybe even a wrap? Cheers!

    Reply

  5. Bri says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (15)
    Honestly the worst pancakes I have ever made 😢 don't even stick together, don't taste nice and they are just mush. Worst thing.. I have no more eggs to try another batch 😢

    Reply

  6. Cam says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (16)
    First protein pancakes I’ve made that actually taste like real pancakes and don’t fall apart in the pan! If you’re looking for a high protein, low carb pancake recipe- I highly recommend this one!

    Reply

  7. Nicola says

    Mine came out really dry. Maybe I overcooked them?

    Reply

    • Jennifer Banz says

      That tends to happen when you use a lower or 0% fat greek yogurt. See note 1.

      Reply

  8. Lori says

    These pancakes were great! I was so happy to find a low carb, high protein pancake option. FYI I used half 2% cottage cheese and half yogurt. I whirred it all up in the vitamix. Yum

    Reply

  9. holly says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (17)
    Terrible sorry
    Tastes like baking powder and egg
    🙁

    Reply

    • Jennifer Banz says

      How is that possible when the recipe explicitly states to use a protein powder that tastes good on its own?

      Reply

  10. Sam says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (18)
    Great pancakes! I've been looking for a good clean keto pancake recipe with high protein. This went great with Disel's French Vanilla protein powder.

    Reply

  11. Emma says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (19)
    So easy to make and absolutely delicious 😋

    Reply

  12. Rosie Decket says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (20)
    Jennifer, I tried your recipe with the protein powder I had on hand. I was nervous bc it’s a “whey” protein. It’s vanilla flavored but since I was going to feed them to my husband I added a bit more vanilla to be safe. I also used whole milk plain Greek yogurt.

    The batter was thin enough so that I knew the pancakes were not going to be too cake-like (thick). My husband said they were good! Wow, that’s an endorsem*nt bc he’s a tough critic w/ new recipes.
    Of course I didnt tell him these were not traditional pancakes.

    Thank you for taking the time to experiment to give added info on how to get a better mix.

    Reply

  13. Markus C says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (21)
    Tried it out today. I blended in blueberries and raspberries as well. Tasty! First time making pancakes tho, so not sure how they compare.

    Reply

  14. Catherine Reich says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (22)
    I’ve made these 3 times now and they have come out perfect every time. (I use the full fat sour cream option. I use vanilla protein powder by Body Fortress b/c my doctor endorsed it.)

    Reply

  15. Rose says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (23)
    These were great! I used Just Ingredients Protein Powder Lemon Blast flavor and added blueberries instead of maple syrup. Used the full fat Greek yogurt as instructed and am very happy with the results. Thank you so much!!!

    Reply

  16. Maria Cinquanti says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (24)
    Very nice texture . I didn't have yogurt or sour cream so I substituted full fat ricotta. Delish!

    Reply

  17. Anastasia D Alexander says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (25)
    I followed the recipe to a “T”. This really was terrible . Not only were my pancakes dry they were so thin but not thin enough to be crepes. There is reference to milk or water in the directions but no milk or water in the ingredients. Poorly instructed indeed.

    Reply

    • Jennifer Banz says

      I am so sorry you had trouble with the recipe. Did you use full fat or reduced fat sour cream or 4% Greek Yogurt? What protein powder did you use?

      Reply

    • Marnie says

      If you read the post, there is no longer water or almond milk. It’s explained if you read it. I thought it was very clear. Can’t blame Jennifer because you didn’t read it all. 🤷‍♀️

      Reply

  18. Kyle says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (26)
    The recipe has possibilities, but after making it with 5% fat yogurt, the cakes were very dry and bland. I'll try the sour cream, or maybe cream cheese.

    Reply

  19. Aparna Prasad says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (27)
    Thanks so much for the recipe. I made mine using huel protein powder and they turned out great.

    Reply

  20. Elizabeth says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (28)
    Oh my goodd, thanks for the recipe! I was so sad that I could never have pancakes again as I was craving some comforting dessert food today. I made these, and they were so good! The texture was great too although I will try putting a little less protein powder and more sour cream next time!

    Reply

  21. Sara says

    Mine turned out dry and rubbery? Any tips??

    Reply

    • Jennifer Banz says

      I would love to help you troubleshoot. Which protein powder did you use?

      Reply

  22. Kara says

    Not sure if it helped but I weighed my protein powder to be approximately the same amount of grams as the protein powder the recipe is based off of. And I ended up needing more milk but just went by consistency.

    Reply

  23. Kara says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (29)
    Works great with the creamy vanilla Optimum Nutrition Gold Standard 100% Micellar Casein Protein Powder!

    Reply

  24. Cath says

    How much is a scoop in tablespoons/cups? I used two scoops that I bought with my protein powder and turned out very eggy, I assume that the scoop in the recipe is a lot bigger than the one I have.

    Reply

    • Jennifer Banz says

      It would be about 1/2 cup

      Reply

  25. Sarah says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (30)
    Love this recipe. I did find it was very dry like I was eating a flip flop! 2 tbsp of melted butter per scoop of protein powder fixed that and I'm now enjoying lemon cheesecake pancakes for lunch. Who says low carb is boring.

    Reply

  26. Alicia says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (31)
    Thank you so much for this recipe! It's going to be a game-changer. SO quick and easy and you get the consistency of real pancakes. I was careful adding the milk and they turned out just fine--will have to work on the fluffiness but I really can't complain. I used 1st Phorm protein powder in the ice cream sandwich flavour and the pancakes were unbelievably delicious (now I want to try every flavour). So that's 32g of protein per pancake at 232 calories, perfect for my high-protein low-calorie diet. I get the feeling these are going to be a staple!

    Reply

  27. Holly says

    Making these right now. I didn’t have any eggs, so I made “chia eggs”. I also added a bit of cinnamon. They cook up great. Can’t wait to dig in. Thank you.

    Reply

  28. Roz says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (32)
    Hey thanks for these. I've just made them this morning and recommended to my gym friends xx shame I cant leave a picture!

    Reply

  29. Maria says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (33)
    Enjoyed them...thank you for sharing.

    Reply

  30. Amanda says

    Does not work waisted my time … way to liquidity

    Reply

    • Jennifer Banz says

      But did you read the instructions? It literally says you may not need all of the liquid...so the only reason they are too "liquidity" is because you added too much liquid.

      Reply

      • Peggy says

        Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (34)
        Yes I read that about being careful with the h20 and put in 2 spoonfuls of greek plain yogurt (I think I had that in my head from another of your recipes), and 3 T water and they were actually amazing. consistency was perfect!

  31. Rachel says

    They were very tasty but way to runny. I would def add a little bit of a water at a time next time making to get the right consistency. 6 tablespoons way definitely too much in my opinion

    Reply

    • Jennifer Banz says

      This is exactly what the instructions say to do. It says "Add the water or almond milk a little at a time until the batter is pancake batter consistency. You may not need all of the water."

      Reply

  32. Jen says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (35)
    OMG I can't believe how good these are and how similar they are to regular pancakes!!! Thanks I'll be making these often. I used whole egg and vanilla protein powder. Yum!!

    Reply

  33. Jessica says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (36)
    I don't think I've ever left a review on a recipe before, but my success with this one made me feel like I had to! I'm very picky and was so worried these pancakes would come out with a weird texture, but when I tried the first pancake I made, I was like, oh my god! It tasted exactly like a regular pancake. The texture was perfect. If you had given me a plate of these and told me they were "real" pancakes, I would've believed it 100%. The only thing is that my calories and protein are different - the whole batch comes out to 325 calories and 42 grams of protein, and with a 1/3 cup I get only three pancakes - but they are very big pancakes! So I'm not complaining. Thanks so much for the great recipe! =)

    Reply

  34. sara says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (37)
    I've made these multiple times using pure protein powder and others as well.. I have egg whites I need to use up and was wondering if I made a big batch of these if they could be frozen and reheated. would appreciate any input! Thanks!

    Reply

    • Kali says

      Freeze them and reheat in the toaster! 🤤 That's how I do it so I can just grab how many I need and go.

      Reply

  35. Jill says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (38)
    Just made these pancakes and they were delicious! My vanilla protein powder has a 49 gram scoop and I used 1 1/2 scoops. We topped with frozen blueberries quickly thawed in microwave. Perfect!

    Reply

    • Eve says

      Thank you for putting the grams on this. I was really wanting to try it but needed an accurate measurement.

      Reply

  36. DCatLady says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (39)
    AMAZING!! Where has this recipe been all my life? I substituted eggs for egg whites from a carton. For the Protein Powder I used Orgain Organic Protein Powder in Vanilla Bean flavor. I added some Cinnamon and some Walden Farms Pancake syrup to the batter for a little extra flavor. Didn't have to use much Almond Milk, but I didn't skimp on the Baking Powder. They got super fluffy! I topped with some frozen berries (I thawed and warmed in the microwave). These tasted like they were from a restuarant, but without all the junk in them. I loved them so much I made another batch right away and ate that too, lol. 5 STARS!!!

    Reply

  37. Tommy says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (40)
    Magnificent! It usually took me 15 seconds to drink a shake. Now I get to eat 4 huge pancakes and really enjoy it for the same amount of macros. This is super important to me on a cut…Used chocolate Protein Powder and added 20 g oats.

    Reply

  38. Steph says

    Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (41)
    Easiest recipe especially with a gluten intolerance. I do find them quite dry so need to add something on the side to dip in, like spread or yoghurt 🙂

    Reply

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Protein Pancakes Recipe - 40 Grams of Protein! • Low Carb with Jennifer (2024)

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