Nutrition

Quick and Tasty Protein Pancake Recipes (Just 3 Ingredients!)

By 29 October 20204 Comments

When it comes to tasty and filling breakfast foods, few things compare to pancakes. The sweet taste, fluffy texture, what’s not to love? Well, the added sugar and high-calorie mixes can certainly be a drawback to pancakes.

As trainers that work with clients to find healthier food options, we’re always on the hunt for lower-calorie, protein-packed recipes. After plenty of trial and error, we have two protein pancake recipes that are both incredibly easy to make and only require three ingredients.

Seriously, if you have no idea around the kitchen, don’t worry. These protein pancake recipes are as simple as they get. If you love learning about nutrition and want more recipes, sign up for the Pheasyque Lab Nutrition Newsletter!

Coach Eugen’s Protein Pancake Recipe

This protein pancake recipe is one of Coach Eugen’s morning go-to’s. He loves making these before a busy workday or on training days when he’s trying to eat a slightly larger breakfast to keep him full before his workout.

Coach Eugen’s Favorite Protein Powder: Myprotein Whey Protein

Recipe Specs

  • Total Prep Time: ~5 minutes
  • Total Cooking Time: 5-10 minutes

Ingredients

  • Protein Powder (your choice!)
  • Oat Flour
  • Milk or Water (use water for lower calories)

Calories and Macros

  • Calories: ~300-400
  • Fat: 3-5g
  • Carbs: 40-50g
  • Protein: 30-40G

Recipe How-To

1. In a bowl or a shaker cup, mix a scoop of protein powder, 100ml of water or milk, and 30g of oat flour (oatmeal blended into flour). Mix until the ingredients are smoothly blended together.

2. Heat a pan to a low-medium temperature and use a non-stick cooking spray or a light spread of butter/oil once the pan heats up.

3. Pour the mix into the heated pan and aim to create an even spread that’s a centimeter or less in thickness. Too thick can lead to tougher flips!

4. Wait 2-3 minutes, or until the pancake is solid and has a light coloring, then flip it and wait for another 2-3 minutes.

Bump Up the Flavor

Coach Eugen’s favorite toppings to bump up the flavor of these pancakes is to add zero sugar maple syrup, whipped cream, and chocolate sprinkles. Choose toppings that fit within your daily caloric limit, basically, use toppings sparingly so they don’t add a lot of extra calories/sugars.

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Coach Jake’s Protein Pancake Recipe

This protein pancake recipe is loaded with protein and is great for anyone that wants a protein pancake option with eggs. These can be a great option as a morning staple or a pre-bed snack.

Coach Jake’s Favorite Protein Powders: Promix Nutrition Whey Isolate and Dymatize ISO 100

Recipe Specs

  • Total Prep Time: ~5 minutes
  • Total Cooking Time: 5-10 minutes

Ingredients

  • Protein Powder (your choice!)
  • Oat Flour
  • 2 Eggs

Calories and Macros

  • Calories: ~450-500
  • Fat: ~14g
  • Carbs: 35-45g
  • Protein: 40-50g

Recipe How-To

1. In a bowl, mix a scoop of protein powder, 2 large eggs, and half a cup of oatmeal. Mix until the ingredients are smoothly blended together.

2. Heat a pan to a low-medium temperature and use a non-stick cooking spray once the pan heats up.

3. Pour the protein pancake mix into the heated pan and aim to create an even spread that’s a centimeter or less in thickness.

4. Wait 2-3 minutes, or until the pancake is solid and has a light coloring, then flip it and wait for another 2-3 minutes.

Bump Up the Flavor

I have four go-to toppings for my protein pancakes. As a base, I’ll put either almond or peanut butter on them, then add fruit like raspberries, blueberries, or strawberries. To top off the protein pancakes, I’ll add cinnamon and sugar-free maple syrup.

Calculate how much protein you need on a daily basis with this protein calculator!

Give Them a Try!

If you decide to make either of these protein pancake recipes, let us know how you like them in the comments below!

Jake Boly

Jake Boly

Jake Boly, CSCS, M.S. is a weathered veteran of the fitness industry. Prior to Pheasyque Lab, he was the Fitness Editor at BarBend.com for four years. To date, Jake has written over 1,700 articles about fitness and health and has trained hundreds of athletes all while continuing to push the boundaries of fitness and health content creation.

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