Basic Protein Pancake Recipe

by Kristine on January 6, 2011

in 5 Ingredients, Gluten Free, Healthy Breakfast, Recipes

Ok, so I’m a big fan of protein pancakes.  You may think they sound weird, but they’re delicious and taste like a crepe!

protein pancake crepe

So quick & easy, you can do so many things with them too.  They are not just for breakfast!  I always have some handy in the fridge to cut up and pop in the toaster for a quick breakfast or wrap it around a banana with some almond butter (instead of a tortilla) for a snack.  Strawberries & low fat cream cheese stuffed inside (see above), is delicious.  There are many variations of protein pancakes but I like this version as its so simple and easy.

You can top them with sweet things (my fave)

basic protein pancake


Above is cream cheese, nectarines, syrup and cinnamon

strawberry coconut protein pancake [1024x768]

Above is coconut butter and strawberry jam

or even savory!

savory protein pancake

Above I call this the Canadian. A soft egg, turkey bacon & tomato. I then drizzle with maple syrup.


Makes 4 large pancakes (5 minutes prep, 10 min to make all 4!)

1 cup oats (quick or old fashioned)
1 large carton egg whites (equivalent to 16 egg whites)
1 Tbsp cinnamon (or to taste)
1 Tbsp vanilla (or to taste)


Makes 1 large pancake

1/3 cup oats (quick or old fashioned)
5-6 egg whites (from carton. 1/2 cup + 2 Tbsp or 3/4 cup)
Dash cinnamon
Dash vanilla

Preheat a medium sized skillet to medium heat.  Using a blender (or Magic Bullet or something smaller for the single serving), add oats & cinnamon and grind into a flour.  While its running add vanilla and egg whites.  Mist pan with cooking spray.  Using a ladle, scoop 1 spoonful of batter to the pan.  Cook and flip like a regular pancake until browned.

Nutrition (per pancake)
Cals: 148  Fat: 1.3g  Carbs: 15.3g  Fibre: 3g  Sugars: 1g  Protein: 16.6g  Sodium: 203mg


– 1 Tbsp peanut butter and apple slices
– 1 Tbsp coconut butter (not the same as coconut oil) and low sugar strawberry jam
– Frozen berries cooked in the microwave and poured on top
– 1 egg, slice of turkey bacon
– 1 Tbsp chopped walnuts and fresh blueberries
– Low sugar maple-type syrup
– Frozen mango cooked in microwave and poured on top
– 1 Tbsp almond butter and sliced banana
– Sliced strawberries and 1 Tbsp low fat cream cheese or Tofutti (non-dairy substitute)
– Fresh pineapple pieces and 1 Tbsp coconut butter

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I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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