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Low Calorie Protein Pancakes everyone will enjoy! Make the BEST low calorie protein pancakes with just 5 ingredients!
There's something comforting about waking up to a stack of pancakes in the morning! I wanted to make a pancake recipe that was protein packed yet nutrient dense while still being light, fluffy and delicious!
This recipe does just that while adding a solid boost a protein. Protein is so IMPORTANT and is always the thing my weight loss clients are most deficient in.
Building meals and snacks around protein means your blood sugar will be more stable, you'll be fuller longer in between meals and won't have as cravings for snacks and sweets as much.
Increasing protein or balancing meals with protein fixes a lot of things midlife women commonly struggle with mood, sleep, stress, hunger, hormone balance, weight loss and more!
What Makes This Low Calorie Protein Pancake Recipe Healthy?
Pancakes are not generally a nutritious food, but these are! Here's what makes this protein pancake recipe better for you.
- Protein - Protein is a critical nutrient to balance in all meals and snacks and lack of protein is the reason for a lot of hormonal and hunger issues I see in my weight loss clients. This pancake recipe has 36 grams of protein and even though the serving size is one pancake, that amount of protein will keep you fuller than a meal lower in protein.
- No Flour - The protein powder replaces flour in this recipe. Replacing the flour means you will stay fuller longer from the protein. Flour based foods tend to make people hungrier when they are not balanced with protein.
- Low Calorie - One big, fluffy pancake is just 235 calories which is much lower than regular pancakes.
- Low Fat - These pancakes are lower in fat than traditional pancakes loaded with oil, butter and cream. They only have 3 grams of healthy fat!
Are Pancakes Healthy?
While pancakes are a popular American breakfast, they are not the most nutritious meal. They are usually high concentrations of fat and carbs and are deficient in protein.
That's what makes this low-calorie pancake recipe better for you. It's made flourless and has a boost of protein making it healthier pancake option for you. They're even dairy free and gluten free!
Low Calorie Protein Pancake Ingredients
To make this easy protein pancake recipe, you'll need just 5 ingredients. You will also need a skillet or electric griddle. I love my electric griddle for pancakes. They make them perfectly!
- Protein Powder - I used Garden of Life vegan protein powder which is gluten free and dairy free - more on protein powders below! Make sure you use a protein powder you ENJOY for this recipe otherwise you will hate these pancakes. If it is not a protein powder, you would consume on its own with milk or water then I would not recommend it for this recipe.
- Banana
- Egg Whites
- Blueberries
- Dairy Free Milk, optional
You can find substitutions for ingredients below!
How To Make Healthy Protein Pancakes Low Calorie
Make low calorie protein pancakes is super easy! This recipe makes two large pancakes, but you can certainly make more if you have a larger family.
Step One: Whisk together the egg whites and protein powder in a large mixing bowl.
Step Two: Stir in the mashed banana and blueberries. If the pancake batter seems thick, you can add a splash of milk. Depending on the protein powder you use, you may or may not need to do this. I added about 2 tablespoons to mine.
Step Three: Heat a non-stick pan or griddle to medium heat. Spray with cooking spray.
Step Four: Divide the batter in half and add to the pan or griddle to make two pancakes. Cook 5 minutes then flip and cook another 2-3 minutes.
Step Five: Enjoy!
What Protein Powder To Use For Protein Pancakes?
You may be wondering what protein powder to use for your pancakes. I definitely recommend using one that you enjoy and that agrees with your body.
Make sure you use a protein powder that taste good to you. If you use a protein powder you would never drink with water or milk alone, then it is unlikely you will like it in pancakes. Use one you enjoy!
I use Garden of Life vegan protein powder that's flavorless. It's also dairy free, gluten free and lower in carbs. You can do a flavorless one like I did, or a vanilla or chocolate flavored one.
I recommend looking for a protein powder that has 20-30 grams per serving. The nutritional data label will give you that information!
What To Serve With Your Flourless Protein Pancakes
I love enjoy a low calorie pancake with my healthy chocolate pudding recipe, cottage cheese overnight oats, or a basic yogurt fruit smoothie.
You can add a drizzle of maple syrup, syrup sweetened with monk fruit, powdered peanut butter drizzle, nut butter, fruit, nuts or seeds. Really anything goes!
Protein Pancake Variations
There's a lot of ways you can customize this protein pancake recipe. Here's a few ideas for you!
- Chia Seeds, Hemp Seeds
- Chopped Nuts
- Toasted Coconut
- Fruit
- Mini Chocolate Chips
Healthy Protein Pancake Toppings
These pancakes are delicious on their own with a touch of maple syrup, but here's a few more ideas for you!
- Greek Yogurt or Whipped Cream
- Cinnamon
- Fresh Fruit
- Nut Butter, warmed and drizzled
- Hemp Seeds
- Chopped Nuts
How To Store Leftover Pancakes with Protein
You can store these protein pancakes in an airtight container in the refrigerator.
Can I freeze protein pancakes? Yes, you can make them ahead of time and wrap them individually in plastic wrap or freeze them on a baking sheet and then add them to a plastic freezer bag so they don't stick together.
How to reheat protein pancakes? I find they are best reheated in the oven or a toaster oven, but you can also microwave them or warm on the skillet.
How Many Calories In Protein Pancakes?
This protein pancake recipe has 235 calories. The calories will vary depending on the protein powder you use.
Substitutions For Healthy Low Calorie Protein Pancakes
This is a reminder that when you make substitutions it does change the nutritional values from what you see below.
- Egg Whites - I do not recommend swapping whole eggs in this recipe. The egg whites provide the protein, but also make the pancakes super fluffy. You can use carton egg whites if you are concerned about wasting yolks.
- Protein Powder - Any protein powder will work. Look for one that is 20-30 grams. Vanilla, chocolate or unflavored works.
- Milk - Any milk or dairy free milk can be used.
- Banana - You can substitute one banana with a 1/2 cup of unsweetened applesauce. The consistency will be less thick and fluffy with this substitution.
- Blueberries - You can omit them or replace with another fruit.
More Healthy Protein Pancake Recipes
- Cottage Cheese High Protein Pancakes
- Greek Yogurt Pancakes
- Pumpkin Protein Pancakes
- Coconut Pancakes
Low Calorie Protein Pancakes
Ingredients
- 8 Egg Whites
- 2 scoops Vanilla Protein Powder
- 1 Banana mashed
- 1/4 cup Blueberries fresh or frozen
- Dairy Free Milk or Regular Milk as needed
Instructions
- Whisk together the egg whites and protein powder in a large mixing bowl.
- Stir in the mashed banana and add in the blueberries. If the pancake mixture seems too thick, add a splash of milk to thin it a bit.
- Heat a non-stick pan (I use an electric griddle - it's perfect for non-stick pancakes!) or lightly spray a pan and bring to low-medium heat over the stove. If using the griddle, bring to low-medium heat as well.
- Divide the pancake mixture in half and add to the pan or griddle to make 2 pancakes. Cook about 5 minutes until bubbles form. Once the pancake has set, flip it and cook for another 2-3 minutes.
- This recipe makes two large pancakes. One serving equals one pancake. Serve with your favorite toppings!
Notes
- Very important that you use a protein powder for this recipe that you enjoy and that you would drink on its own. The one I used has stevia in it so if your protein powder does not have a sweetener, you may need to add one to your pancake batter.
- Note protein powders with whey protein may yield a thicker batter with a denser texture. You may need to add more liquid to yield a texture that is fluffier.
- See the substitutions section of the blog post for recommendations on swapping ingredients!
Nutrition
I really don't like the taste of bananas. Do you think I can use apple puree?
Under the substitutions section of the post, I say unsweetened applesauce.
I loved these! I omitted the milk and berries and added 2 tbsp of oat flour. I was skeptical about how thin and runny the mix seemed but once I got it in the pan it cooked perfectly. With the protein powder I used and adjustments it came out to around 405 cal for the whole batch (1x). 48 g protein
So glad you liked it!
This doesn't make any sense. First, how can a 239 calorie pancake be "low calorie"? smh. Second, in the body, you said it's 239 calories for the whole recipe, but several other places you say that's the calories for one pancake. I am confused. Your photos are gorgeous, it's well presented, but some clarification is needed.
One pancake is 235 calories. It states this in the recipe card with the nutrition data facts - 1 pancake equals 235 calories. It also states this under the section "what makes this low calorie protein pancake healthy" - it states one big, fluffy pancake equals 235 calories. The pancake is considered low calorie as it has 36 grams of protein which is sufficient for a meal and if you were to have 1 protein pancake for breakfast with some fruit and sugar free syrup you would only have a 300-350 calorie meal. That would be considered a low calorie meal - very low calorie for some individuals in fact.
Hello, can you make these into sheet pan pancakes? If so, what temp would you recommend?
I have not tried so I can't say specifically how much time, what temp etc. The serving size for this recipe is one pancake so I personally would not do this on a sheet pan. It's not worth it for one pancake. If you do want to make sheet pan pancakes I have a recipe for that here: https://skinnyfitalicious.com/strawberry-sheet-pan-pancakes/
These are so good! The key is finding a protein powder you really like. I was using one previously I didn't enjoy much and the pancakes turned out blah. But then I discovered a protein powder I liked much more and the pancakes were much better. I also used an electric skillet and they cooked up perfectly. Thank you!
These turned out so good! The first time not so well and then I realized it was my protein powder that made them taste bad. The second time I used a different protein powder that I like more and they turned out much better. Topped them with fruit and a drizzle of maple syrup. Thank you!