These easy protein pancakes are made with oats, whey protein, egg and cinnamon for a quick breakfast that actually has some staying power. Each pancake contains just 95 calories and 9g protein, while the whole batch delivers around 36g protein. Fluffy, simple and very difficult to mess up.
Protein pancakes are what happens when a normal pancake decides it would quite like to contribute something nutritionally useful to breakfast.
This recipe combines porridge oats, whey protein, egg and milk to make four soft, cinnamon-spiced pancakes. Each one contains 95 calories and 9g protein, so the full batch provides around 36g protein and 380 calories before toppings.
The main protein comes from the whey protein, with the egg and milk adding a bit more. You’ll need a blender and a decent non-stick frying pan, but otherwise there’s very little faff involved.
They’re ideal for busy mornings, weekend breakfasts or a post-training meal when another bowl of scrambled eggs feels about as exciting as doing your tax return. If you’re looking for more inspiration, have a look at my high-protein breakfast ideas too.
From a recipe-development point of view, blending the oats into flour first makes a noticeable difference here. You get a smoother batter and a much better pancake texture without needing ordinary flour.
Why you’ll love this high-protein recipe
Around 36g protein in the full batch. A very respectable start to the day without having to eat six eggs before 8am.
Only six main ingredients. Everything is easy to find in a normal UK supermarket.
Quick to make. Blend, pour, flip, eat. There are no complicated techniques hiding around the corner.
Easy to customise. Add berries, yoghurt, banana, nut butter or whatever else is lurking in the fridge.
Great after training. The combination of protein and carbohydrate makes these an easy option alongside my other post-workout meal ideas.
Useful for hitting your protein target. If you're wondering how much you actually need, here's my guide to how much protein to eat.
Key Ingredients In Protein Pancakes
Porridge oats. These form the base of the pancakes. Blending them first turns them into a simple oat flour and gives the pancakes a soft but slightly hearty texture.
Whey protein powder. The main protein powerhouse. Vanilla whey works particularly well, although unflavoured or another sweet flavour will also do the job.
Baking powder. Only a small amount is needed, but it helps stop your pancakes becoming four depressing little rubber discs.
Egg. Adds protein, richness and structure while helping everything hold together when you perform the all-important flip.
Milk. Loosens the mixture into a proper pancake batter. Semi-skimmed works perfectly, although other milks can be used if needed.
Cinnamon. Gives the pancakes plenty of flavour without needing added sugar. It also makes your kitchen smell suspiciously like you've put far more effort into breakfast than you actually have.
Light cooking spray. You only need enough to stop the batter sticking to the frying pan.
How to Make Protein Pancakes
Add the oats to a blender or food processor. Using oats rather than flour gives the pancakes a slightly heartier texture while still keeping them lovely and soft.
Blitz the oats until they form a fine oat flour. Give them a good blend so you don’t end up with random chewy oat chunks hiding in your pancakes.
Add the protein powder, cinnamon and baking powder to the ground oats. The baking powder helps give the pancakes a bit of lift rather than producing something with the texture of a gym mat.
Add the egg and milk, then blend everything together until you have a smooth, pourable batter. Scrape down the sides if needed so there are no pockets of dry ingredients left behind.
Heat a non-stick frying pan over a medium heat and pour in enough batter to make one pancake. Cook until bubbles begin to appear and the edges start to look set.
Flip the pancake and cook on the other side until golden brown and cooked through. Repeat with the remaining batter, adjusting the heat if the pancakes are browning too quickly.
Stack the cooked protein pancakes onto a plate and add your favourite toppings. Greek yoghurt and berries work brilliantly if you want to keep the protein up, while a drizzle of honey is never going to ruin anyone’s morning.
Serving & storage – Keeping Protein Pancakes Fresh For Later
To Store
These protein pancakes are best straight from the frying pan, but cooked leftovers can be stored in an airtight container in the fridge for up to 2 days.
Place a small sheet of baking paper between each pancake if you're stacking them so they don't weld themselves together overnight.
You can also prepare the batter ahead, but because it contains raw egg and baking powder, I'd use it within 24 hours for the best texture.
To Reheat
Reheat the pancakes in a dry frying pan over a low-medium heat for around a minute on each side.
You can also microwave them for around 20–30 seconds, although they'll be softer. A toaster works surprisingly well if you fancy slightly crisp edges.
To Freeze
Let the pancakes cool completely, then place baking paper between each one and freeze them in a sealed freezer bag or container.
Freeze for up to 2 months. They can be reheated from frozen in the toaster or defrosted overnight in the fridge first.
For another breakfast that's particularly good for making ahead, have a look through my overnight oats recipes.
Serving suggestions
Keep things simple with Greek yoghurt and berries, as shown in the photos.
You could also try:
Greek yoghurt, raspberries and a drizzle of honey.
Banana with a little peanut butter.
Skyr with blueberries and cinnamon.
Warm berries with low-fat yoghurt.
Chopped apple and a sprinkle of extra cinnamon.
Greek yoghurt mixed with a little extra whey protein if you're determined to turn breakfast into an unofficial protein competition.
Power up your mornings with protein pancakes! Packed with oats, whey protein, and cinnamon, they’re a delicious and healthy twist on a classic breakfast.
To make the protein pancakes, add the oats to a blender and blitz until it resembles fine flour. Add the protein powder, baking powder, egg, milk and cinnamon to the blender too and blitz everything until you have a texture like a pancake batter.
Heat a lightly oiled frying pan over medium-high heat. Pour the mixture onto the pan, using approximately ¼ of the total mixture for each protein pancake.
Tilt the pan in a circular motion so that the batter coats the surface evenly.
Cook the pancake for about 50 seconds until the bottom is light brown. Loosen with a flexible spatula or fish slice, flip over and cook the other side. Serve hot with your filling of choice.
Author:Scott Baptie
Prep Time:2 mins
Cook Time:10 mins
Category:Vegetarian
Method:Hob
Cuisine:British
Nutrition
Serving Size:1
Calories:95
Fat:3g
Carbohydrates:8g
Protein:9g
Variations & tips
Blend the oats first. Blitzing them into a fine flour before adding everything else gives a smoother batter and more even pancakes. Chucking everything in together works, but the texture isn't quite as good.
Add even more protein with your toppings. Greek yoghurt, Skyr or high-protein yoghurt can easily push the complete breakfast past 40g protein depending on how much you use.
Watch the heat. Whey protein can brown quite quickly, so medium heat is safer than attempting to cook them on the surface of the sun.
Adjust the milk if necessary. Protein powders behave differently. If your batter looks more like cement than pancake batter, blend in another small splash of milk.
Try different whey flavours. Vanilla, chocolate, cinnamon, salted caramel or banana protein powder can all work. Just bear in mind that strongly flavoured powders will change the final taste considerably.
Let the batter sit for a couple of minutes. The oats will absorb some liquid and the batter will thicken slightly, which can make the pancakes easier to flip.
FAQ
How many protein pancakes does this recipe make?
The mixture makes approximately four protein pancakes. The nutritional information provided is per pancake, so each one contains around 95 calories and 9g protein.
Can I make protein pancakes without whey protein?
You can replace it, but you'll need to adjust the other ingredients and the pancakes won't have the same protein content. Whey is doing quite a bit of heavy lifting in both the nutrition and texture of this particular recipe.
Why are my protein pancakes dry?
Protein pancakes usually become dry when they're cooked for too long or the batter doesn't contain enough liquid. Keep the frying pan at a medium heat and remove each pancake as soon as both sides are cooked.
Can I make these protein pancakes gluten-free?
Yes. Use certified gluten-free oats and check that your chosen whey protein powder is also labelled gluten-free.
More high-protein recipes to try
Fancy something sweet later? Try my Sweet Potato Protein Brownies for another easy way to sneak some extra protein into your day.
For an easy veggie lunch, my Quinoa Salad with Feta is fresh, filling and ideal for meal prep.
Want something warmer? Try my Red Lentil Soup for a simple, protein-rich lunch.
My Lentil Curry is another meat-free option that's brilliant for batch cooking.
For something completely different, try my Salmon Poke Bowl – fresh, colourful and packed with protein.
Leave Me A Comment Below
As always, I would love to hear how you find this recipe. If you make it, please come back and leave a comment below. Thanks!
Hello interested to know if the nutritional info is per pancake? I've made them this morning and I'm still feeling full at 4.30pm. They were delicious though
Scott is the owner and founder of Food For Fitness. He is a fat loss coach, speaker and fitness writer with a masters (MSc) degree in Applied Sports Nutrition.
I'm a Nutritionist and Sunday Times Bestselling recipe book author who makes high-protein recipes for busy families, fitness enthusiasts or people just trying to eat healthier!
I bought the high protein handbook 6 and it has been a great slow cooker recipe book that the whole family has enjoyed. The recipes always come out well with a good consistency for the sauce and taste delicious. I have now purchased the remaining books and can’t wait to try new recipes! Thanks
Scott
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Hello interested to know if the nutritional info is per pancake? I've made them this morning and I'm still feeling full at 4.30pm. They were delicious though
Hi ,yes, that's right.
Hi, is the nutrition info per pancake?
Just made them, didn't read properly
But still very nice without blitzing. Lovely taste.
Great to hear you had a protein-powered breakfast. Thanks for the review!!