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These easy protein pancakes are super fluffy, packed with protein, and ready in under 10 minutes! And thanks to the blended blueberries in the batter, they’re as pretty as they are delicious.
Why you should make this recipe
Who doesn’t love pancakes in the morning? How about tasty pancakes that are also good for you?
These easy protein pancakes aren’t just simple to make and super healthy; they’re also some of the best-looking pancakes if I say so myself. The blended blueberries give them a gorgeous blue color and add moisture to the pancakes.
And they take less than 10 minutes to make! Just toss all the ingredients into a blender, and you’ll have pancake batter ready in minutes.
You can use all kinds of different berries (or even fruits) to add flavor to the pancakes, but I usually make them with blueberries or raspberries because I like a slight tartness to balance out the sweet pancakes.
No matter your choice, you’re in for a treat to start your day the right way.
Ingredients
With 6 simple ingredients, you’ll be on your way to making the easiest protein pancakes. Check out this short ingredient list.
- Egg whites: 3 egg whites or 130 grams
- Blueberries: fresh or frozen blueberries will work; or any other berries
- Rolled oats
- Vanilla protein powder: may also use chocolate protein powder
- Sweetener: stevia in the raw is best
- Baking powder: this will help the pancakes rise
- Water: to thin out the batter; may also use milk
Please know the nutritional value will change anytime you substitute ingredients. It’s always a good idea to use a nutrition app to reflect your changes.
Step-by-step instructions
I love this recipe because it’s incredibly simple and takes only 10 minutes.
You can see how I make the pancakes in this short video or read the step-by-step instructions below.
The trick to making the perfect protein pancakes is to have the right ingredients, especially protein powder. You can’t go wrong if your protein powder tastes good and can mix with the liquid ingredients.
Step 1: Add egg whites, blueberries, oats, vanilla protein powder, stevia, baking powder, and water to a blender. (I use a NutriBullet). Blend together until smooth.
Step 2: Heat a pan on the stove over medium heat and coat it with a little cooking spray.
Step 3: Once the pan is hot, pour in the pancake batter until it covers the pan in a thin layer, tilting the pan so the batter covers it evenly.
Step 4: Cook each pancake for about one minute until the edges start to brown and you see air bubbles form on the surface of the pancake batter. Flip the pancake and cook for another minute or until it’s fully cooked. Then remove from heat and set aside.
Step 5: Repeat the process until you’ve used all the batter.
Step 6: Drizzle a little sugar-free syrup on top and serve with fresh berries.
It only takes about 10 minutes to whip up this easy protein-packed breakfast that looks as good as it tastes! You can’t beat that.
Expert tips
This protein pancake recipe is pretty simple, but following these helpful tips may help.
- When adding ingredients to the blender, start with the liquids like egg whites and water.
- Depending on the protein powder, you may need to add more water if the batter is too thick.
- You’ll know a pancake is ready to be flipped when you see the edges brown and air bubbles form on the surface of the pancake batter.
- If you don’t have cooking spray, coat the frying pan with a little bit of coconut oil.
Variations
There are many different ways to make high-protein pancakes, but the easiest way is to use protein powder.
I prefer only raw or minimally processed ingredients, but I will make an exception for whey protein powder. It’s such an easy way to add protein and flavor to recipes that otherwise would be almost all carbs.
Of course, the egg whites also add some protein, but more is needed to make this a balanced breakfast or snack.
This recipe calls for vanilla protein powder because it adds sweetness and flavor to the pancakes and tastes great with the berries. But you can experiment with your favorite protein powder. A great option is to make chocolate protein powder pancakes, which can also taste amazing.
If you try other protein powder flavors, leave us a comment and let us know how it turned out.
Serving suggestions
Let’s be honest — pancakes aren’t really pancakes without syrup on top, right?
A slight sweet drizzle makes a big difference, and this sugar-free pancake syrup from Walden Farms does the trick! It’s the product that comes closest to real maple syrup (my hubby can’t tell the difference) without any sugar or calories.
I like my pancakes very sweet, so I often add the syrup and then a sprinkle of Stevia In The Raw on top. Both syrup and stevia are optional, depending on your preferences.
The pancakes also taste great with just some fresh or blended berries on top. For a decadent treat, drizzle with peanut butter and top with low-carb chocolate chips.
Storage and reheating instructions
Make the pancakes ahead of time to keep your morning and snack game strong. You can make a large batch and store them in the fridge for up to 24 hours.
Make sure to let them cool before putting them in the fridge, or they will get soggy from condensation. Store them in an airtight container in the refrigerator for up to 24 hours.
When ready to enjoy, reheat them in the microwave and add your toppings. Perfect if you want an easy breakfast or snack ready to go!
Nutrition
To keep these healthy protein pancakes free from gluten, use oats that are not cross-contaminated and are preferably certified gluten-free. Each serving of 2 pancakes has only 182 calories and 16 grams of carbs. But they will keep you satiated at 22 grams of protein.
I think these are perfect macronutrients for a healthy breakfast or snack! However, if you prefer more low-carb pancakes, you can reduce the oats by up to a third. Any more than that and the pancake batter becomes too thin to cook.
In addition, be sure to use low-carb fruits or berries to keep the carbs low. Blackberries and raspberries have the least amount of carbs per serving but strawberries and blueberries are also great options.
Frequently asked questions
Protein pancakes are suitable to be eaten any time of day! Enjoy them for breakfast, as a pre-workout snack, or before bedtime to fill up your energy reserves for the night. Because they are mainly protein and slowly digested carbs, they will provide energy to your muscles for several hours after you eat them without spiking your blood sugar.
Traditional pancakes are not great for people with diabetes as they are often loaded with carbs. This protein pancake recipe, however, is more suitable for a diabetic diet as it is low in carbs and rich in protein.
A serving of 2 protein pancakes has only 182 calories.
Other healthy pancake recipes
This recipe is probably my favorite, but I have a few more on Diabetes Strong that I also love! If you’re looking for a few more tasty, healthy ways to enjoy pancakes, I highly recommend these recipes as well:
For even more pancake inspiration, be sure to check out my round-up of the best diabetes-friendly pancake recipes!
When you’ve tried this dish, please don’t forget to let me know how you liked it and rate the recipe in the comments below!
Protein Pancakes
Ingredients
- 3 egg whites, approximately 130 grams
- 2 ½ tablespoons blueberries, approximately 1 ounce
- ¼ cup water
- ½ cup rolled oats
- 1 scoop vanilla protein powder
- 1 tablespoon stevia in the raw
- ½ teaspoon baking powder
- cooking spray
- toppings like sugar-free syrup, berries, or chocolate chips, (optional)
Instructions
- Add egg whites, blueberries, oats, vanilla protein powder, stevia, baking powder, and water to a blender. (I use a NutriBullet). Blend together until smooth.3 egg whites, 2 ½ tablespoons blueberries, ¼ cup water, ½ cup rolled oats, 1 scoop vanilla protein powder, 1 tablespoon stevia in the raw, ½ teaspoon baking powder
- Heat a small frying pan on the stove over medium heat and coat it with a little cooking spray.cooking spray
- Once the pan is hot, pour in the pancake batter until it covers the pan in a thin layer, tilting the pan so the batter covers it evenly.
- Cook each pancake for about one minute until the edges start to brown and you see air bubbles form on the surface of the pancake batter. Flip the pancake and cook for another minute or until it's fully cooked. Then remove from heat and set aside.
- Repeat the process until you’ve used all the batter.
- Drizzle a little sugar-free syrup on top and serve with fresh berries.toppings like sugar-free syrup, berries, or chocolate chips
nick
I’ve had T1 for a couple years now and my biggest problem is trying to gain weight. Will the ebook help me learn ways to gain more weight or do you have recommendations?
Christel Oerum
The eBook has a lot of focus on how to manage blood sugars and exercise which of course is relevant despite your goal. You can use it (or the information on the website) to establish a diet that will lead you to your goal. What I’d recommend is that you find your maintenance calorie intake and add a small amount (200-300 calories) and adjust from there. Lifting heavy will help it be muscle mass gain
Siu Ming Yeoh
Hi,my pancakes got burnt rather quickly though im using medium fire on the pan.I did not add oats into the batter, is that why my batter gt burnt easily?
Christel Oerum
Could be. Without the oats, your batter is all liquid and it will take a while to cook through (I’m not sure it will hold its form). You can try lowering the heat and cook for longer or add the oats
Sara
Wonderful! I just made these for my hubby this morning, who has Type 1 diabetes. Based on what I’ve read about the consistency, I went ahead and added an additional 1/8 cup of water, and it was PERFECT. It poured out nicely from the blender and formed lovely round pancakes. Also, you can definitely do without the Stevia. The vanilla protein powder gives it enough sweetness on its own. Great recipe! Highly recommend!
Christel Oerum
So glad to hear that they were a success!
Tara
I’ve used my mini waffle maker and love them.
Christel Oerum
That’s a great idea! Yummy
Marc
Tried the recipe, but I substituted the vanilla protein powder with the vanilla sugar powder and the blueberries with bananas. I didn’t even use Stevia. The pancakes tasted great however the pancakes weren’t hoding together until I added little bit of flour. Any idea why?
Christel Oerum
You basically took out the “binding” material when you took out the protein powder so you’ll have to add another binding agent. You added flour, other options could be almond or coconut flour
Sofia Gabriela Walton
OMG! Ive been diabetic or 27 years, and have just stopped eating pancakes, because while I CAN (if i’m bold with insulin), its just too much room for error and it takes the good taste away :). Just made this this AM (subbed chocolate protein powder bc its what I had) and loved them!
Thanks!!
Christel Oerum
Yeah! So happy to hear that
Bill Parris
Tried this tried the recipe this morning using cinnamon swirl whey protein buy Cellucor they were really good.
Catherine
Will a plant-based protein powder work in this recipe?
Christel Oerum
I would think so. I don’t have a lot of experience baking with plant-based protein, so my only concern would be that the consistency would be off
Linda
I used Organic Plant Protein by Garden of Life and they came out great!
Christel Oerum
Awesome! I’m glad to know it worked with that protein powder as well. Thanks for sharing
John Bills
I tried these this morning. I substituted Splenda for Stevia. The batter was very thick like you said it would be, but I just spread it out with a spoon on the griddle. They were very good. I’m not sure why all the confusion about the servings and macros – it’s just 2 servings per recipe, 182 calories each. I entered all my ingredients in MyFitnessPal app and got slightly higher number per serving – 202 calories. But I used 1/2 cup of berries, so that probably bumped it up a bit. And I used skim milk instead of water. They were very good. I’ve tried 3 or 4 other protein pancakes, and I think I like these best, so I will definitely make them again. Thanks for posting, Christel!
Jill
I made this recipe this morning and did try steel cut oats as that was all that I had in the house and used tablespoon of honey and cinnamon and they were delicious. I am a newly diagnosed LADA type 1 at age 58 ? very athletic and conciencious of everything that I eat & make. This was a great help but I am still so friggen confused about insulin. Christel could you please clarify how many carbs are in this recipe with my slight modification eating 2 pancakes?
Keep up the good work, I need all the healthy role models that I can get!
Christel Oerum
Hi Jill – I’m impressed you could make these with steel cut oats! I didn’t think that was doable.
If you scroll all the way down in the recipe the macros are listed (including the carb count), you can adjust the serving size to whatever you desire. It’s currently set to 2 pancakes, but you can, of course, make smaller or larger ones.
If you want to make changes to the recipes you could “create” a recipe in MyFinessPal by importing the recipe from the site and changing the ingredients (it’s one of the free features of the app)
London
Do you cook the oats before you add them
To the mix?
Christel Oerum
No, I blend them in as they are. Just be sure to use regular oats and not “steel cut” oats. Steel cut oats are very hard and won’t work for this recipe.