Fitness / March 9, 2024

The Best Protein Pancakes

Now THIS is a post-gym meal! Fluffy Protein Pancakes reinforced with eggs and protein powder make a breakfast to build bulging biceps.

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I OCCASIONALLY make it to the gym. And on those occasions that I do, it’s a rarity that I go in the morning. Like, as-the-sun-is-rising morning. When I do, though, I am in awe of those who seemingly go there on the regular at this time of day. The discipline it takes to wake up and not only get ready for work, but also get your head in the right space to sweat it out for the good of your health, impresses me.

Maybe they are able to stay motivated because they have these pancakes to look forward to when they get home. Not only are they delicious, they are packed with protein powder, banana, eggs, and flaxseed, which means these pancakes are unlike any pancake you’ve ever had before. I mean, there is guilt-free meals and then there’s this. Do I expect to see those morning-workout regulars scarfing down a pancake or two between sets? Probably not. But if I happen to see one or two excuse themselves early and run with their gym bag out the door, I have a pretty good idea why.

Are Protein Pancakes Healthy?

I’ve spent a lot of time working on pancake recipes; none compare to these for nutritional value. There is no all-purpose flour (we use rolled oats); in its place are natural ingredients for flavor and protein. As for particular diets, if you use gluten-free rolled oats, these pancakes can be a part of a gluten-free diet. Apart from that, you would need to use almond flour and a low-carb protein powder (which many of them are) for this recipe to suit paleo and keto diets.

Isn’t a griddle just a pan?

Yeah, I disregarded the need for a griddle back when it was just me and my frying pan. Then I saw a friend use one while making brunch and realized the convenience it provides. They serve the same function but a griddle lends itself to certain dishes, including pancakes. They have a large surface and minimal edges, so you can cook a couple of pancakes at a time and not be hindered by a steep edge (like when using a pan) when you go to flip them. If you don’t have one, not a problem. Their absence won’t prevent you from making this recipe. But I do recommend looking into getting one, especially if your weekends are usually spent brunching it up.

INGREDIENTS

1 cup rolled oats
1 large ripe banana
2 large eggs
1/2 cup liquid egg whites
1 tsp baking powder
pinch of sea salt
pinch of ground cinnamon
1-2 scoops of unflavored or vanilla protein powder (approx. 1/4 cup)
2 tbsp ground flaxseed meal

INSTRUCTIONS

Blend

Combine all the ingredients in a blender. Mix until smooth.

Griddle

Pour the batter onto a preheated, greased griddle, adding blueberries or chocolate chips if you like a little extra sweetness.

Flip

Cook until the edges firm up, then flip to cook the other side until golden brown, ensuring a perfect pancake texture.

Top

Top your stack with healthy favorites like all-natural peanut butter or pure maple syrup.

DEVOUR!

FAQs & Tips

Can I prep these pancakes ahead of time?

Sure, most pancake recipes require you to do so, seeing as how you can really only cook so many pancakes at once (usually, one). I turn my oven on LOW and keep them in there until I have made enough to serve to all my guests (or family) at once.

What are liquid egg whites?

Liquid egg whites refers to egg whites you can buy in a carton. I don’t typically buy them this way, preferring to separate the egg whites and yolks manually, but for recipes such as this, where a large amount is required, the convenience of buying them in a relatively large quantity outweighs the satisfaction of the DIY approach.

How do I prevent the pancakes from sticking to the griddle?

Use cooking spray or a small amount of coconut oil. Use a paper towel to wipe the oil all over the surface. To prevent them from sticking during cooking, don’t flip them too soon. Wait for bubbles to appear and the edges to firm up.

Which Other Ingredients Can I add to These Pancakes?

Given these are healthy pancakes, I typically add ingredients that add more than just flavor. Berries (blueberries, strawberries, etc.) or dark chocolate are my go-tos, though you can add Greek yogurt, cocoa powder, chopped nuts and seeds, and coconut. All are good for your body. Some you can add to the batter (like the blueberries and dark chocolate) while others should be reserved as a topping.

How do I store these pancakes?

Let them cool completely then stick them in an airtight container or Ziploc bag. I usually separate them with parchment paper so they don’t stick to each other. You can also freeze them by following the same steps. They should last up to five days in the fridge; three months in the freezer. You can thaw them out in the microwave on LOW.

Serving Suggestions

I’m going to assume you intend on using these pancakes as part of a brunch, so my recommendations will run with that theme. First, mimosas. That’s for the adults. For kids, they can slurp up a Strawberry Banana Smoothie. Serve the pancakes with Spinach Scrambled Eggs for an added dose of protein, vitamins, iron, and antioxidants. Want bacon? If so, here are several ways to prepare it.

The Best Protein Pancakes

Now THIS is a post-gym meal! Fluffy Protein Pancakes reinforced with eggs and protein powder make a breakfast to build bulging biceps.

Course Breakfast

Cuisine American

Prep Time 15

Cook Time 20

Total Time 35

Servings

Calories 179kcal

Author FoodFaithFitness

Ingredients

1 cup rolled oats
1 large ripe banana
2 large eggs
1/2 cup liquid egg whites
1 tsp baking powder
A pinch of sea salt
A pinch of ground cinnamon
1-2 scoops of unflavored or vanilla protein powder approximately 1/4 cup
2 tbsp ground flaxseed meal
Optional: Fresh blueberries or dark chocolate chips for topping
Cooking spray or a small amount of coconut oil for the griddle

Instructions

Place the oats, banana, eggs, egg whites, baking powder, salt, cinnamon, protein powder, and flax meal into a blender. Blend on medium-low speed until the mixture is thoroughly combined.
Preheat a nonstick griddle or skillet over medium-high heat. Lightly grease with cooking spray or coconut oil.
Pour the batter onto the griddle, using about 1/4 cup for each pancake. You can add a few blueberries or chocolate chips onto each pancake at this stage.
Cook the pancakes for 2-3 minutes, or until the edges appear set and dry. Flip carefully and cook for an additional 1-2 minutes on the other side until golden brown and cooked through.
Serve the protein pancakes hot, with your choice of toppings. My top healthy choices are natural peanut butter, a drizzle of pure maple syrup and/ or a sprinkle of extra cinnamon.