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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
Greg
Just wondering, is that rolled oats, steel cut oats, or stone ground oats?
Christel Oerum
I use old fashioned rolled oats
Pippa
Fantastique. I have been making these with out the blueberries in the pancakes, but instead on top with a spread of soy vanilla yogurt. Extremely filling for weekday breakfast. YUM!
Paula
Shared as snack with the family and was a big hit. No syrup required!
Jennifer Lynn Daley
I really loved these, but I was wondering if you could recommend a plain or unflavored protein powder, I am a bari patient and I take blood thinners so I have to watch my vitamin k intake and my hubby is diabetic. Any help would be great.
Thank you so much!
Christel Oerum
I haven’t really experimented with plain / unflavored protein powders. I do like the Isopure brand and know they have that but don’t know if it will work well in pancakes. When you do find one please let us know what works, I’m sure you’re not the only one looking for a good brand
Jill
Why just egg whites?
Christel Oerum
I often only use egg whites if the goal is to keep the calories on the lower side. You can use whole eggs, just remember that the macros will shift slightly
Enelra
Whar is the best Protein Powder to use?
Christel Oerum
For this recipe, I recommend Met-Rx Vanilla protein powder, you can find it HERE. Other whey protein powders might also work, but that’s the only one I can guarantee will.
Dre Ace
If i were to use regular eggs would i still use 3?
Christel Oerum
Yes, just separate the yokes and egg whites
Linda
Quick question: the recipe calls for 3 egg whites. Do you use regular eggs, separating the yolk from the white? Or do you buy the egg whites in a carton? If in a carton, how much is 3 whites?
Christel Oerum
You can separate eggs or buy them in cartons. Buying them in cartons is often cheaper. An egg white is about 3 TBSP and weighs 46 g. You can see the full macronutrient overview on the carton
Natasha H
This is exactly the type of recipe I was looking for! I only have minute oats, do I need to make any changes if using them?
Christel Oerum
That should work. Hope you enjoy them
Nikki
How many grams of protein powder is ‘1 scoop’?
Christel Oerum
Will depend on the brand but I generally recommend a minimum of 20 g protein, maximum 5 g of carbs and 1-2 g fat, which should mean around 100-120 calories