My Best Protein Pancakes Recipes

My Best Protein Pancakes Recipes

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It goes without saying, but pancakes are one of the greatest foods in existence. I particularly love their flexibility. This is on full display with the five recipes for protein pancakes you’ll find below. Ranging from bacon-stuffed protein pancake dippers to birthday cake and double chocolate pancakes, there’s something for every preference.

And if there’s one way to make pancakes even better, especially for the fitness enthusiast, it’s packing a ton of super filling protein inside them. The pumpkin spice protein pancakes, for instance, have 24 grams of protein per 170-calorie pancake. Great tasting food and staying full don’t always mix, but that’s not the case here. Try to eat both of the pumpkin spice pancakes in one sitting if you don’t believe me.

Okay, let’s get down to business.

birthday cake protein pancakes

Birthday Cake Protein Pancakes

I wanted to start this protein pancakes roundup with a bang. These birthday cake protein pancakes are easily my favorite recipe on the list. I’m sure it has something to do with their primary ingredient—cake mix.

Don’t worry, the other recipes use “healthier” base ingredients.

One thing I will mention before you get into all five recipes is about protein powder. I use a whey concentrate or a blend of whey protein. The isolate proteins usually create tough pancakes or baked goods. My protein powders of choice are almost always Dymatize 100% Whey or Optimum Nutrition Gold Standard Whey. All that said, use any protein powder you like. I’m not a protein snob by any means.

If you’d like to learn more about finding great value and the different types of protein powder, check out my guide to buying protein powder

birthday cake protein pancakes
5 from 4 votes
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Birthday Cake Protein Pancakes

Confetti-style protein pancakes with high protein vanilla frosting.

Course Breakfast, Dessert
Cuisine American
Keyword protein pancakes
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4 Pancakes with Frosting
Calories 148 kcal
Author Mason Woodruff

Ingredients

Protein Pancake Batter

  • 1/2 C (75g) Sugar-Free Yellow Cake Mix
  • 1 scoop (32g) Protein Powder vanilla
  • 3 Tbsp (46g) Liquid Egg Whites or 1 whole egg white
  • 1 Tbsp (14g) Light Butter
  • 2 Tbsp (30mL) Skim Milk or your choice of liquid
  • 1 tsp Rainbow or Confetti Sprinkles

Frosting

  • 1/2 C (113g) Vanilla Fat-Free Greek Yogurt
  • 1/2 scoop (16g) Protein Powder vanilla
  • 1 tsp Rainbow or Confetti Sprinkles

Instructions

  1. Mix all the pancake ingredients in a bowl until smooth.

  2. Heat a large skillet over medium heat with nonstick cooking spray.

  3. Pour the pancake batter into small circles. (You can portion the recipe into 4 small pancakes or 2 large pancakes here.)

  4. Cook for 2-3 minutes until the bottoms are golden brown before flipping and cooking for another 1-2 minutes.

  5. Mix the frosting ingredients and top the pancakes with frosting and sprinkles.

Recipe Notes

  • Macros with skim milk.
  • Macros for pancakes only (no frosting): 115 Calories | 8.3P | 18C | 3F
  • Not a Greek yogurt fan? Check out my 2-ingredient protein frosting recipe.
Nutrition Facts
Birthday Cake Protein Pancakes
Amount Per Serving (1 Pancake with Frosting)
Calories 148 Calories from Fat 30
% Daily Value*
Total Fat 3.3g 5%
Total Carbohydrates 20g 7%
Protein 14g 28%
* Percent Daily Values are based on a 2000 calorie diet.

chocolate protein pancakes recipe

Double Chocolate Protein Pancakes

This recipe is one of the first recipes I published on my blog. You can probably tell by the lackluster photos, but the recipe itself holds up and is still one of the tastiest.

As a quick note, any time you come across pumpkin in one of my recipes, know that’s it’s mostly interchangeable with unsweetened apple sauce. So, if you like one or the other, swap them. Or even go half and half. The pumpkin gives a slightly creamier texture, but it’s not super noticeable in most recipes.

Update August 2018: I recently published a slightly different recipe for easy chocolate protein pancakes with 3-ingredient chocolate syrup that you’ll want to check out as well. 

chocolate protein pancakes recipe
5 from 1 vote
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Chocolate Protein Pancakes with Chocolate Protein Frosting

You'll never believe this much chocolate has 32 grams of protein and only 1.5 gram of fat per serving.

Course Breakfast, Dessert
Cuisine American
Keyword protein pancakes
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 2 servings
Calories 210 kcal
Author Mason Woodruff

Ingredients

Chocolate Protein Pancake

  • 1/2 C (120g) Canned Pumpkin
  • 1 scoop (30g) Protein Powder vanilla
  • 6 Tbsp (92g) Liquid Egg Whites or two large egg whites
  • 2 Tbsp (10g) Unsweetened Cocoa Powder
  • 1-2 Tbsp Stevia or 0-Calorie Sweetener to taste

Protein Frosting

  • 1 scoop (30g) Protein Powder vanilla
  • 1 Tbsp (5g) Unsweetened Cocoa Powder
  • 2 servings (60mL) Fat-Free Evaporated Milk
  • 1 Tbsp Stevia or 0-Calorie Sweetener

Instructions

  1. Heat a pan or griddle with non-stick cooking spray to a low-medium heat. If you'd like a thinner pancake, use a larger pan and pour batter accordingly. 

  2. Mix all pancake ingredients in a large bowl until smooth.

  3. (You can make two pancakes or one large pancake with this amount of batter.) Add batter to heated pan and cook for 90-120 seconds per side. (When the top begins to bubble, it's likely time to flip.)

  4. While your pancake cooks, add frosting ingredients to a bowl. Mix until smooth. 

  5. Add frosting to pancake. If you make your pancakes thin, you can roll them like you see in the photos. Top with dark chocolate chips and sugar-free syrup if you'd like. Enjoy!

Recipe Notes

Entire Recipe = 420 Calories | 64P | 34C | 3F --- Chocolate Pancake Only = 242 Calories | 36 P | 20C | 2F

Nutrition Facts
Chocolate Protein Pancakes with Chocolate Protein Frosting
Amount Per Serving (1 serving)
Calories 210 Calories from Fat 14
% Daily Value*
Total Fat 1.5g 2%
Total Carbohydrates 17g 6%
Protein 32g 64%
* Percent Daily Values are based on a 2000 calorie diet.

High protein pancakes with a protein-packed chocolate syrup. Each pancake is stuffed with your favorite s'mores ingredients, has 12 grams of protein, and as few as 146 calories per pancake.

S’mores Protein Pancakes

If you’re new to my blog, you should know I’m a s’mores addict. I’ve made S’mores Protein Donuts, S’mores Mug Brownies, S’mores No Bake Protein Bites, S’mores Protein Cookie Balls, and more. I’m kind of a self-proclaimed s’mores aficionado. So when I tell you these s’mores protein pancakes are the real deal, trust me.

High protein pancakes with a protein-packed chocolate syrup. Each pancake is stuffed with your favorite s'mores ingredients, has 12 grams of protein, and as few as 146 calories per pancake.
5 from 1 vote
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S'mores Protein Pancakes

Low calorie, high protein pancakes stuffed with real graham crackers, chocolate, and marshmallows. All covered in a high protein chocolate syrup. 

Course Breakfast, Dessert, Snack
Cuisine American
Keyword protein pancakes
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 8 pancakes
Calories 146 kcal
Author Mason Woodruff

Ingredients

S'mores Protein Pancakes

  • 1 scoop (32g) Protein Powder vanilla
  • 1/2 C (56g) Coconut Flour
  • 1/2 C (56g) Graham Cracker Crumbs or 4 crackers, crushed
  • 2 C (452g) Fat-Free Greek Yogurt plain
  • 3/4 C (184g) Liquid Egg Whites or 4 whole egg whites
  • 1/2 C (120mL) Walden Farms Pancake Syrup or low-cal sticky sweetener of your choice
  • 1/2 C (20g) Marshmallow Bits or mini marshmallows, diced
  • 1/4 C (56g) Mini Chocolate Chips
  • 1-2 Tbsp (15-30mL) Almond Milk or Low-Cal Liquid as needed for batter consistency

Chocolate Syrup

  • 1/2 C (120mL) Fat-Free Evaporated Milk
  • 1 scoop (32g) Protein Powder vanilla
  • 2 Tbsp (10g) Unsweetened Dark Cocoa Powder

Instructions

  1. Mix dry ingredients in a large bowl before adding Greek yogurt, egg whites, and sticky sweetener (WF Pancake Syrup). Fold marshmallow bits and chocolate chips into the pancake batter last.

  2. Heat a large skillet (or two if you're in a hurry) over medium-high heat with nonstick cooking spray. 

  3. Add your pancake batter to the heated pan(s). The batter should make 8 pancakes, around 5-6 inches in diameter. Portion accordingly. Cook for 3-5 minutes per side or until the bottoms are golden brown. At that point, flip and cook for an addition 1-2 minutes. 

  4. After you've prepared your pancakes, plate them and begin mixing your chocolate syrup.

  5. For the syrup, mix evaporated milk, protein, and cocoa powder in a small bowl. If you'd like your chocolate syrup to be more like frosting, reduce the amount of evaporated milk to 1/4 C or 60mL. 

  6. Optional toppings: chocolate chips, marshmallow bits, or more syrup. Enjoy!

Recipe Notes

  • Per pancake (recipe makes 8): 146 Calories | 12.4P | 16.5C | 3.4F
  • Per pancake with chocolate syrup/frosting: 176 Calories | 16.4P | 19.6C | 3.6F
  • Per pancake with 4 whole eggs instead of egg whites: 173 Calories | 12.9P | 16.9C | 6F
  • Per whole egg pancake with chocolate syrup/frosting: 200 Calories | 16.9P | 19.6C | 6F
  • Macros for chocolate syrup/frosting: 246 Calories | 32P | 25C | 2F
Nutrition Facts
S'mores Protein Pancakes
Amount Per Serving (1 pancake)
Calories 146 Calories from Fat 31
% Daily Value*
Total Fat 3.4g 5%
Total Carbohydrates 16.5g 6%
Protein 12.4g 25%
* Percent Daily Values are based on a 2000 calorie diet.

protein pancakes dippers

Bacon-Stuffed Protein Pancake Dippers

Bacon and pancakes. Enough said.

protein pancake dippers
4.67 from 3 votes
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Bacon-Stuffed Protein Pancake Dippers

A low calorie spin on bacon-infused pancake dippers. 

Course Breakfast
Cuisine American
Keyword protein pancake dippers
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 8 dippers
Calories 115 kcal
Author Mason Woodruff

Ingredients

  • 8 slices Center Cut Bacon macros with Private Selection

Protein Pancakes

  • 2 large (240g) Bananas
  • 6 Tbsp (92g) Liquid Egg Whites or 2 large egg whites
  • 1 2/3 scoop (50g) Protein Powder vanilla
  • 1/2 C (56g) Graham Cracker Crumbs or 2 large sheets, crushed
  • 1 tsp Baking Powder

Instructions

  1. Using a large skillet or griddle, pan fry bacon over medium-high heat until crisp. 

  2. While bacon cooks, add all pancake ingredients to a food processor and blend until smooth. You can also mash bananas and mix with a whisk or large spoon until mixed well. 

  3. Once bacon has reached desired level of crisp, transfer bacon to a paper towel or plate and drain most of the bacon grease. Reduce heat to medium or medium-low.

  4. Depending on the size of your pan (I recommend splitting this into two pans or cooking two rounds.), add 4 slices of bacon back to the pan. Spoon pancake batter on top of bacon slowly, allowing the batter to slowly run off and onto the pan. If you add the batter too quickly, your dippers will look more like regular pancakes than dippers. As the bottom layer begins to cook, you can spoon a bit more on top to fully cover the bacon.

  5. After you've added the batter to all 4 slices of bacon, cook as you would a normal pancake. Once the bottom is slightly brown, carefully flip and cook the top side. 2-3 minutes per side should do it.

  6. Serve warm and dip in low-cal syrup like Walden Farms Pancake Syrup or sugar-free syrup.

Recipe Notes

Per Dipper (makes 8): 115 Calories | 10P | 12C | 3F

Nutrition Facts
Bacon-Stuffed Protein Pancake Dippers
Amount Per Serving (1 dipper)
Calories 115 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Total Carbohydrates 12g 4%
Protein 10g 20%
* Percent Daily Values are based on a 2000 calorie diet.

pumpkin spice protein pancakes image

Pumpkin Spice Protein Pancakes

Remember what I said about apple sauce and pumpkin being interchangeable? Well, that’s not the case in this recipe. My bad.

This is a personal favorite and like I mentioned in the intro, one of the most macro friendly protein pancakes recipes you’ll come across.

pumpkin spice protein pancakes image
5 from 1 vote
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Pumpkin Spice Protein Pancakes

Vanilla frosted pumpkin spice pancakes that will fill you up in a hurry! 

Course Breakfast
Cuisine American
Keyword protein pancakes
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 2 pancakes with frosting
Calories 170 kcal
Author Mason Woodruff

Ingredients

Pancakes

  • 1/2 C (120g) Canned Pumpkin
  • 1 scoop (32g) Protein Powder vanilla
  • 1/2 Tbsp Pumpkin Pie Spice
  • 3/8 C (92g) Liquid Egg Whites or 2 whole egg whites

Frosting

  • 2 oz Fat Free Cream Cheese room temp or softened
  • 1/2 scoop (16g) Protein Powder vanilla
  • 1/2 tsp Clear Imitation Vanilla
  • 1/2-1 Tbsp Stevia or Low Calorie Sweetener to taste

Instructions

  1. Heat a large skillet or griddle with nonstick cooking spray over medium heat.

  2. Mix the canned pumpkin, egg whites, 1 scoop of protein powder, pumpkin pie spice, and sweetener in a large bowl, stirring until you have a smooth batter.

  3. Pour your batter into the pan or griddle in two circles. Cook time may vary but 90-120 seconds per side should do the trick.

  4. While your pancakes cook, mix the cream cheese, ½ scoop of protein powder, and sweetener in a bowl or food processor. Top your finished pancake with the frosting and enjoy!

Recipe Notes

  • Pancakes only: 220 calories, 36g protein, 14g carbs, 1g fat
  • You could also make one large pancake instead of two, and you could easily double or triple the recipe to make protein pancakes in bulk. If you prep these in bulk, I recommend leaving the frosting off the pancakes until you're ready to eat them.
  • If you like sweeter pancakes, you can add a little bit of stevia or sweetener to the pancake batter.
Nutrition Facts
Pumpkin Spice Protein Pancakes
Amount Per Serving (1 pancake with frosting)
Calories 170 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Total Carbohydrates 11g 4%
Protein 28g 56%
* Percent Daily Values are based on a 2000 calorie diet.

When you try these protein pancakes and love ’em, I wanna hear about it. Take a picture of your creations and tag me on Instagram and I’ll be sure to share it with the world! I’d also appreciate it if you reviewed any of my recipes after trying them—good or bad. The feedback helps a ton.

And one last thing. I have a free cookbook if you’re into that sort of thing. It has nearly 30 of my most popular high protein chocolate recipes inside. If you’d like a copy, just enter your email in the form below and you’ll get on straight in your inbox. I’ll also send you an email every week or two with a roundup of all the new recipes I’ve published on this blog, my second food blog, Mugs for Muscles, and as Stronger U’s Chief Deliciousness Officer.

If you like pancakes of any kind, you'll love these five protein pancakes recipes. Every recipe has short, simple ingredient lists, tons of protein, and even more flavor.



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