Protein Pancakes: An Easy, Fluffy Recipe with Banana, Oats and Protein Powder

In short

Protein pancakes sound good in theory, but getting a batch that isn't thin, rubbery, tasteless and not very pretty can be tricky. This recipe uses just six ingredients: bananas, eggs, protein powder, oats, baking powder and salt. Blend them into a smooth batter, then cook the pancakes over medium-low heat.

These pancakes are fluffy, tasty and easy to make. They are packed with protein, which makes them much more filling than a typical pancake. They can also be gluten-free if you choose oats labeled gluten-free and check the powder and baking powder labels.

A serving of three pancakes gives about 13-15 g of protein, depending on your powder, using the estimate below. One of my favorite things about this recipe is that you need only six ingredients. Seriously!

The recipe makes about 12 pancakes, depending on the size you make them. Let's start!

Ingredients

The gram weights come from the standard portions in USDA FoodData Central. Protein powders differ a lot in how much a cup weighs, so weigh the powder if you have a kitchen scale.

About the ingredients

Bananas: use bananas with brown spots. It isn't a must, but they are sweeter and have a stronger banana flavor.

Eggs: let them sit at room temperature to warm up a little. Eggs at room temperature will hold more air when you mix them. As a result, the pancakes will be fluffy. If you keep eggs refrigerated, USDA food safety guidance says not to leave them out for more than 2 hours.

Allergens

• Egg.
• Milk, if you use a whey or casein powder. Some plant powders contain soy. Check your powder's label.
• Gluten: oats are often grown and processed next to wheat. Use oats labelled gluten-free if you need to avoid gluten, and check the labels of your protein powder and baking powder too.
• Add-ins, toppings and sides can add tree nuts (almonds), milk (chocolate, chocolate sauce, Greek yogurt) and soy (many chocolates). Cookies-and-cream powders can contain wheat, so check the label.

How to make protein pancakes

1. Put the six batter ingredients in a blender and blend until the batter is smooth, even and free of lumps.
2. Heat a pan over medium-low heat and grease it lightly.
3. Pour about 3 tablespoons of batter (a scant 1/4 cup) per pancake straight from the blender jug onto the pan, leaving space between them. Wait until bubbles form on top, about 2-3 minutes. When they pop and leave open holes, flip and cook for another 1-2 minutes, until the middle is set. Repeat until you have used all the batter.
4. Serve the pancakes. If you want to upgrade them, add fruit, almonds and chocolate or maple syrup.

The batter contains raw egg, so don't taste it before it is cooked. The US Centers for Disease Control and Prevention (CDC) advises against eating raw pancake batter.

My best pancake tips

No blender?

You can mix the batter with a whisk. You need to swap the oats for oat flour, though: use 3 tablespoons of oat flour instead of the 1/4 cup of oats. Mash the bananas well with a fork first so the batter has no big lumps.

How do you know when to flip them?

Watch the bubbles on top. If the bubbles pop and the holes fill back in with batter, it is too early. When the bubbles pop and leave open holes, you can flip.

Make these protein pancakes your own

This is a basic recipe. Improve it to suit your own taste:

• Add almonds, blueberries, mixed berries or chopped dark chocolate.
• Add chia seeds for more protein.
• Add a sauce: chocolate, maple syrup or anything else you like.

What do you do with the leftovers?

Of course, you can keep what's left in the fridge for 3-4 days in an airtight container, then warm it in the microwave and eat it. USDA guidance for cooked leftovers adds two details: refrigerate them within 2 hours of cooking, and reheat until hot all the way through, reaching 74 °C (165 °F).

Want to freeze some? Lay the cooled pancakes flat with baking paper between them in a sealed bag or box. USDA says frozen leftovers keep their best quality for about 3-4 months.

Nutrition per serving

Estimate from USDA FoodData Central values; brands differ.

How this was estimated: bananas, eggs, oats and baking powder use their USDA entries (listed under Sources). Protein powder labels vary, so the powder line uses a typical label range for whey or plant powders: about 20-24 g of protein and 110-130 kcal per 30 g scoop. That is why protein and calories are given as a range. The numbers don't include the oil for the pan or any toppings.

For context, the International Society of Sports Nutrition (ISSN) position stand describes about 20-40 g of protein per meal as a general range for healthy exercising adults (about 0.25 g per kg of body weight, or about 0.11 g per lb). Your needs may differ. One serving of these pancakes gives less than the low end of that range on its own, so if you want a bigger protein breakfast, you can eat a larger portion or add a side such as Greek yogurt. For daily amounts and food sources, see the protein guide and the list of high-protein foods.

Which protein powder?

I prefer a flavored powder here: vanilla, chocolate or cookies and cream. If you don't know much about protein powders and aren't sure which one to choose, read my complete protein powder guide. It explains the types and how to choose one.

Want a protein snack for the road too? Try the homemade protein bars with peanut butter and a dark chocolate top.

Frequently asked questions

How much protein is in protein pancakes?

It depends on the recipe. By an estimate from USDA values, this one gives about 13-15 g of protein per serving of three pancakes, depending on your protein powder.

Can you make protein pancakes without protein powder?

Not this recipe as written: the powder gives most of the protein and some of the structure. Without it, a serving would have only about 5-6 g of protein, mostly from the eggs.

Are these pancakes gluten-free?

They can be. There is no wheat flour in them, but oats are often cross-contaminated with wheat. Use oats labelled gluten-free and check the protein powder and baking powder labels.

Why are my protein pancakes rubbery or flat?

Check the heat first: cook on medium-low, and flip only when the bubbles leave open holes. Blend the batter until smooth, use ripe bananas, and let the eggs warm up a little before you start.

Can you freeze them?

Yes. Freeze them flat with baking paper between them, then reheat until hot all the way through.

What protein powder is best for pancakes?

A flavored powder you already like the taste of, such as vanilla, chocolate or cookies and cream. The protein powder guide explains the types and how to choose.