I make these protein pancakes quite often. They are quick, tasty and high in protein. In less than 15 minutes you can make a high protein meal that has little cleanup.
I listed two different versions you can try. The from scratch version requires a blender or food processor, so I included a substitute that uses Kodiak cakes if you don’t have one. While the Kodiak cake version has better macros, I think the from scratch one turns out a bit fluffier and taste better. The from scratch version is also less expensive. You can make the from scratch option without a blender if you buy oat flour instead of oats, but that can be harder to find in stores.
Note: the nutrition may vary slightly depending on where you buy your ingredients. Additionally, be sparing with cooking spray. It may say 0 calories, but that is because if a serving has less than 5 calories than it can be listed as 0 calories, per FDA guidelines. Those several hundred servings of 0 calories are really several hundred servings of 4 calories.
From Scratch Version
- 120g oats
- 40g (1+1/3 scoop) protein powder
- 1 tbsp (13g) baking powder
- Unsweetened almond milk as needed, roughly 1/8 cup or 60g
- 112g liquid egg whites or two large egg whites
- Sugar or brown sugar replacement equal to 2 tbsp of sugar
- 1.5 tbsp (23g) unsweetened apple sauce
- (Optional) touch of almond or vanilla extract
From-Scratch Pancakes
Kodiak Version
- 106g Kodiak cakes pancake mix (all are good, but I think cinnamon oat is the best for this recipe)
- 30g (1 scoop) protein powder
- 1 tbsp (13g) baking powder
- Unsweetened almond milk as needed, roughly 1/4 cup or 30g
- 112g liquid egg whites or two large egg whites
- Sugar or brown sugar replacement equal to 2 tbsp of sugar
- 1.5 tbsp (23g) unsweetened apple sauce
- (Optional) touch of almond or vanilla extract
Kodiak Pancakes
From-Scratch
Kodiak
Potential Healthy Mix-ins
- Hemp seeds
- Sunflower seeds
- Chia seeds
- Unsweetened coconut flakes
- Almonds
- Cashews
- Raisins
- Blueberries
I list the nutrition of just the pancakes. Throw in these mix-ins for additional flavor, but make sure you add in the macros. I personally have tried all of these and think they make for great add ins, but feel free to throw in whatever. If it works with regular pancakes it will work here.
Instructions
Both versions are made the same way, however, the from scratch version has 1 step before you get started.
From scratch preparation
- Turn your oat into flour
- Add your oats to a blender or food processor, and blend until a flour is formed
How to make the pancakes
- Mix dry ingredients
- In a bowl, combine all ingredients except for the almond milk and any add-ons (like nuts, peanut butter chips, etc.).
- Add almond milk gradually to form batter
- Slowly pour in the almond milk, stirring as you go, until the batter reaches a traditional pancake consistency. Be careful not to add too much, as too much liquid will make the pancakes thin and runny.
- Add Mix-Ins
- Once the batter is smooth and at the right consistency, gently mix in your desired add-ons. Remember to add those calories, I only used the base pancake in the nutrition info.
- Preheat the pan
- Lightly spray a nonstick pan or griddle with cooking spray and heat over medium-low.
- Cook the pancakes
- Pour the batter onto the pan and cook until bubbles form on the surface of the pancake, indicating it’s time to flip.
- Flip and Finish
- The second side will cook much faster. You’ll know it’s ready when the pancake puffs up slightly and feels firm when you press gently on the top.
- Serve and enjoy
- Plate your pancakes and add sugar-free syrup for a high protein, low calorie pancake
How to meal prep
there are two ways you can meal prep this recipe
- Option 1: Cook the pancakes ahead of time
- Make all the pancakes in advance and store them in the fridge or freezer
- Storage:
- Fridge: holds for 2–4 days
- Freezer: up to 3 months
- Just reheat when you’re ready to eat
- Option 2: Prep the Batter Ahead of Time
- This is the method I personally use
- Mix the batter in advance and store it in an airtight container, like a mason jar, in the fridge
- Storage:
- Fridge: holds for 3–5 days
- Cook fresh pancakes without needing to remake the batter every time
