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How to Make Protein Pancakes

Posted by ReganJonesRD
April 30, 2015
Featured in: Quick Fix Kitchen
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This quick-and-easy protein pancake recipe makes the perfect high protein breakfast for any pancake fan!

Quick-and-easy protein pancakes make the perfect breakfast for carb-lovers --who don't want the carbs of a traditional stack. At around 200 calories, 20g of protein and 5g of fiber,
they're a filling way to start the day.

~by Regan Jones, RD


When I'm talking to fellow RDs (which I often do), I don't typically lead off with "Hi, I'm Regan. And I watch my carbohydrate intake." 

Besides the fact that it's just an epically socially awkward thing to say, carb-consciousness tends to be a bit taboo among the dietitian crowd. 

And I'm not really sure why. It may be that so many of us were groomed for this career in a time when Food Pyramids (which most experts agree were seriously flawed) seemed to stack up bagels in favor of every other choice on your plate. Or maybe it's because at that same time, variations on fad diets built around bacon-stuffed-bunless-burgers dipped in butter were gaining momentum. But whatever the reason, promoting a recipe as "low-carb" or "reduced-carb" tends to raise eyebrows. But here's why I do what I do. 

I'm a short, petite, now 40 year old (ouch) woman who sits at a desk most of the day (except for my trips to the gym. But research says even that 1 hour a day is just baseline physical activity). So I'm just not burning a ton of calories. That said, as we all age, our body's ability to build and preserve muscle isn't what it used to be (Nothing is. Youngsters beware. Your time is coming.) So there's a certain level of protein any of us need each day just to maintain the muscle we do have. This is basic metabolism.  

And beyond all of that, for me, carb-heavy breakfasts just leave me feeling icky (Professional Term). They also leave me hungry later in the day. And being candid -- they make my butt big (Another Professional Assessment.) And I refer to my comment about my stature and status as a mom. I don't need no help in the Big Butt category. 

So there ya go. I've said it. I watch my carb intake. I wouldn't classify myself as a "low carb" person per se. But I guess that depends on your definition of low carb. Do I try to eliminate carbohydrate? No way. I love fruit, veggies and make sure that I'm getting in a source of complex carbohydrate at every meal. But am I likely to toss the top slice of bread off a sandwich? You bet. Do I eat more veggies than rice when I make stir-fry. Yep. And more to the point, I'm likely to continue posting recipes like this: 


This quick-and-easy protein pancake recipe makes the perfect high protein breakfast for any pancake fan!

These pancakes are a great breakfast option for anyone, carb-conscious or not. Check out those nutrition stats above and you'll see that they offer a mouth full of protein and fiber -- two nutrients that help leave you feeling satisfied until your next meal.

This quick-and-easy protein pancake recipe makes the perfect high protein breakfast for any pancake fan!


And if you want more great options for protein-packed pancakes, check out this version from my friend and fellow RD, fANNEtastic food. Her recipe was the inspiration behind mine. Hope you enjoy!


Easy protein pancake stacks via @ReganJonesRD make the perfect breakfast for carb-lovers.
This quick-and-easy protein pancake recipe makes the perfect high protein breakfast for any pancake fan!

Apple-Spiced Protein Pancakes


Serves 1 (3 small pancakes)


  • 2 tablespoons quick cooking oats
  • 2 tablespoons whey protein powder (unflavored)
  • Pinch of baking powder and cinnamon
  • 1 tablespoon ground flaxseed (I prefer golden flaxseeds)
  • 2 tablespoons applesauce (unsweetened)
  • 3 tablespoons liquid egg white (or 1 large egg)


  1. Combine all ingredients in a small bowl; let stand 1 to 2 minutes to allow flax to thicken batter. Meanwhile heat pan or griddle over medium heat and coat lightly with cooking spray.
  2. Divide batter evenly into 3 pancakes onto griddle and cook 3 to 5 minutes on each side. Serve warm with your favorite toppings.


Click for nutritional information
Calories 216
Carbohydrates 18g
Fiber 6g
Sugar 5g
Fat 6g
Protein 27g
Sodium 148mg
Print this recipe


Regan Jones is the Founding Editor and Sponsorship Director of HealthyAperture and is the author of the QUICK FIX KITCHEN Feature - a collection of recipes that focuses on shortcut cooking without shortcut taste. Her recipes largely focus on baked goods and desserts ranging from gluten free to sugar free to slightly indulgent eats for the entire family, but also include easy everyday recipes for breakfast, lunch or dinner. Jones is a registered dietitian and owner the web's most prominent portfolio of dietitian-owned websites, including,, and She is also the host of the podcast, This Unmillennial Life, which was recently named New & Noteworthy on iTunes.
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