Recipe: Protein pancakes

Posted on: 02/26/2025

A good breakfast with pancakes, nothing better to motivate you to get up in the morning. All very well, but can pancakes make a healthy breakfast? Absolutely, but only if you follow our recipe for protein pancakes. These are perfectly balanced and suitable for athletes and dieters alike. Rich in protein, healthy carbohydrates and moderate in calories, these pancakes will fill you up and give you energy. They make an excellent breakfast or post-workout snack. What's more, they're easy to prepare and you can make them in under 10 minutes. Follow our fluffy pancake recipe and make the world's best pancakes.

Ingredients for protein pancakes

Here's a list of the ingredients you'll need to make your protein pancakes.

- 1 whole banana

- 2 tablespoons whey protein powder

- 75 g oat powder

- 3 large eggs

- 70 ml cow's or plant milk

- 1 tablespoon baking powder

- 1 pinch cinnamon

- Vanilla extract (1 teaspoon) Vanilla extract

- Salt (a small pinch)

- 2 teaspoons coconut or other oil, for frying

Preparing the protein pancakes

Here are the steps to follow for your protein pancakes recipe.

1 - Prepare the oats. If you're using rolled oats, use a blender and blend thoroughly to pulverize the oats. If you're using oat powder or instant oats, this step isn't necessary.

2 - Then add the almond milk, 3 eggs, banana, protein powder, baking powder, cinnamon, vanilla extract and salt to the blender. Blend until smooth.

3 - Cook the crêpes in a non-stick frying pan. Heat a drizzle of oil, then ladle the batter into the pan, making mini pancakes. Leave a little space between each slice so you can spread the batter.

4 - Cook until bubbles appear on top, then flip the pancakes over. Allow 1 to 2 minutes per side, continuing until golden brown. You can make several pancakes at a time (2 or 3) if your pan is large enough.

5 - All that's left is to serve the pancakes with the topping of your choice. If you're eating several, you can arrange them in stacks, then add nut butter, maple syrup and fruit.

Nutritional values

Serving size : 1 large pancake

Calories: 110 kcal | Protein: 10 g | Carbohydrates: 13 g | Fat: 2 g

Preparation tips

For this recipe, don't over-mix the batter, otherwise your pancakes may be a little too dense and gooey. Keep blender speed moderate. Similarly, if the batter is a little too thick, a tip is to add a spoonful of yoghurt, fromage blanc or a little milk. For thick, fluffy pancakes, let the dough rest for a while. It's the baking powder that acts as the leavening agent and gives your pancakes volume. If you want to keep your pancakes warm, place them on a baking tray in a preheated oven (100°C) while you bake the others.

There's no shortage of ideas for toppings! Just make sure it's compatible with your calorie requirements. If you're on a diet, be careful with toppings, which can quickly add to the calorie count. Here are a few ideas for topping your pancakes:

Fresh fruit, such as strawberries, raspberries, blueberries or bananas
Good old-fashioned maple syrup, a great classic
Honey, jam or spread
Whipped cream, for those with a sweet tooth
Cottage cheese or yoghurt, for extra protein and creaminess
Walnuts, hazelnuts or almonds for added crunch
Melted dark chocolate or salted butter caramel for a Breton touch.

If you're on a restrictive diet or in a weight-loss phase, you can use a zero-calorie syrup. Zero syrups are easy to find and a healthy alternative to traditional sugar-laden syrups. For peanut butter, use PBfit peanut butter powder, which contains 70% less fat than traditional butter and just as much protein. It's a great way to add flavour for fewer calories!

To store your protein pancakes, you can put them in a zip-top plastic bag or airtight container and keep them in the fridge for up to 3 days. You can also freeze them for up to 6 months. But it's best to prepare them and eat them straight away.

Are these protein pancakes healthy?

The answer is yes! These protein pancakes make a healthy, balanced breakfast. They're rich in quality proteins like whey, healthy oat carbohydrates and low in fat. The carbohydrate content of these pancakes is already lower than that of ordinary pancakes. Replacing wheat with oats eliminates gluten and boosts fiber content. The result is greater satiety and easier digestion.

The recipe also contains less sugar, so the glycemic index is better. Protein also enhances satiety, as well as nourishing your muscles (when you're building mass) or preserving them (when you're on a diet). And don't forget fruit for vitamins and minerals! The result is a breakfast or snack rich in quality foods, with the right nutrients, and hearty enough to last through a diet.

Of course, these protein pancakes are a healthy base. Don't spoil it by adding a topping that's too rich in sugar and fat. That would be a shame!

FAQ

Can I eat these protein pancakes every day?

Yes, it will help you increase your protein intake and avoid craving the wrong foods. However, vary the toppings or you'll get bored with them. The great thing about this recipe is that these pancakes are easy to prepare and quick to make. If you're lazy in the morning or short on time, you can even prepare the dough in advance without the baking powder and add it at the last moment before baking the pancakes.

I don't like whey, what can I replace it with?

When it comes to protein powders, you're not limited to whey protein. You can use a vegan protein (pea, hemp, rice), casein protein, neutral or vanilla/chocolate flavored. Do a few tests to see if the final taste and texture suit you.

Will these protein pancakes help me lose weight?

Yes, because they're a healthy base, rich in protein and moderate in carbohydrates. It's up to you to manage the quantity according to your needs, and watch out for the topping, which can also add quite a few extra calories. To lose weight, you need to expend more calories than you take in through food. To create this calorie deficit, you need to lower your calorie intake by eating less - or better - and adding physical exercise. Protein pancakes will help, but they won't do everything.