Protein pancakes without the protein powder

Hi guys! How’s your morning been?

A little later post today. I spent a lot of the am getting ready (aka cramming) for my first practice barre class at the studio where I’ll be teaching. The good news is that we have freedom to design our routines, but we do a set order for each muscle groups and very specific stretching. I wanted to do a little mental run-through, so this morning I walked around the house plie-ing and cueing my face off.

Even though it’s technically lunchtime for many of you, let’s get back to breakfast for a second.

These pancakes.

Pancakes  1 of 1 3

I tend to go the savory route for breakfast, but I’ve been switching it up lately with pancakes. I’m a huge fan of the banana-egg pancake (specifically Anne’s variation) and decided to amp it up with these guys.

Hemp seeds  1 of 1

(PS you can get the giant bag for about $10 at Costco)

3 tablespoons of hemp seeds provides 10g of protein for 170 calories, plus they’re a fantastic source of healthy fats. This recipe made 3 delicious protein pancakes without the use of any protein powder. With a drizzle of maple syrup, they were nutty, sweet, and very satisfying. 25g of protein, too! Let me know if you give them a try  🙂

Protein pancakes without protein powder


-1 mashed banana

-2 eggs

-3 tablespoons hemp seeds

-splash of vanilla

-1/4 teaspoon cinammon

Mix well and cook in a skillet (greased with butter or coconut oil) on medium low until set (about 1-2 minutes). Flip and cook the other side for 30 seconds or so. This makes 3 pancakes.

If you don’t mind a little protein powder, here’s my favorite pancake recipe ever. The classic never dies.

When you follow a balanced diet, you will easily get enough protein in your everyday meals without the use of powders. However, they’re a great supplement for baked goods or smoothies to boost the nutrition content. Some people can’t stand the taste, and others (like me!) really enjoy it 🙂 If you don’t like the texture of protein powders, here are some great alternatives:

-Hemp seeds

-Almond meal

-Ground flax

-Eggs or egg whites

-Pureed legumes (like chickpeas or lentils)

How often do you use protein powder in your diet? Do you have a favorite brand? I’ve always loved Sun Warrior (the original vanilla) and also recently fell in love with the Jay Robb Vanilla Egg White protein. (Don’t bake with it, though. Ever.)

Hope you enjoy the rest of your day!



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  1. For breakfast, we usually have sausage and eggs (fills us up for hours) but we are headed out for the weekend and we ran out of sausage today and I don’t want to get more before we leave, so this will be the perfect breakfast for tomorrow!!

  2. Good luck with your practice barre today!!!! You will do GREAT! 😀 I am loving your barre video’s on youtube lately!!!!!

  3. Good luck on your class today! I’m sure you’ll rock it.

    Thanks for the pancake recipe. These look great. Bananas make everything taste amazing.

  4. These sound great – and I have the same Hemp seeds at home so will definitely give them a try. I love the Original Sun Warrior (Chocolate & Vanilla) and also the SunWarrior Blend in Chocolate (though it can seem a little sweet. I only use 1/2 scoop at a time).

  5. Bahhh. I literally just ran out of cow powder. And need this in my life. You are a dream.

  6. Good luck with your barre class today! I love this recipe because I am not a protein powder fan so I need substitutes!

  7. I adore protein pancakes I’ll look out for the hemp!

  8. I’m not a fan of adding protein powder in my food so I’ll look for hemp seeds during my next Costco trip! These pancakes look delicious!

  9. That recipe sounds delicious! Will probably try it this weekened! I always forget about the protein in hemp seeds because I use them mainly for the fiber and fat.
    I’ll use protein powder 1-2 times a week in a breakfast smoothie. I love Garden of Life’s RAW protein. I’ve tried that eggwhite one and couldn’t get past the taste. Just gotta find what works for you.

  10. I use protein powders almost every day….because I love it as a quick snack after a workout. And I have a hard time getting enough protein in otherwise according to MFP.

    I have the same hemp hearts from costco and they are so yummy! I like to grab a handful and snack on them (the same as you would with peanuts). I haven’t tried baking with them, though. I’ll have to try this recipe this weekend!

  11. Mmmm, these look so tasty! Great idea with the hemp seeds – they’re something I often forget about. Greek yogurt and cottage cheese are other great high protein alternatives! I use protein powder probably about once a day in either my breakfast bowl (your breakfast cookie dough cereal to be exact!) and/or a post workout smoothie. My favorites cycle, but lately I’ve been loving Amazing Grass, Designer Whey, and About Time protein powders!

  12. Thank you for this! I have a huge bag if hemp hearts and am always looking for new ways to use them, I’m a huge fan.

  13. Good Luck with your Barre Class. You’ll do great!

    The recipe looks awesome! Thanks for sharing! I, unlike many of the other readers, enjoy protein powder. I have it every day that I work out. Sometimes it is in my morning, green smoothie, and others, it is simply after a workout. When working out on my own, teaching, and training clients back to back, it is a staple in my diet!

  14. I absolutely cannot stand the taste of protein powder (learned this after I dropped $$ on a big bag of Sunwarrior, ahh well). Always love learning about alternative options — thank you!!

  15. I love the idea of adding hemp seeds. I’ve been adding chia seeds and love em but I think I’ll give hemp a try! I do love your original protein powder pancake version, too. Sun Warrior is my favorite but try not to use it more than a few times a week….real food for the win!

  16. I never used protein powder until I wanted to try your amazeballs. 🙂 I still never use it in anything else.

  17. These pancakes look yummy! I have the same bag of hemp hearts from Costco that I have been working on. I really like the idea of getting protein from real food but sometimes protein powder (Sun warrior or Vega One) just hits the spot :)Do you think I could sub the eggs with a flax egg to make them vegan?
    Good luck at your barre class!

    • Fitnessista says:

      thank you! i’m not sure if it would work. the eggs really help with the texture, but it’s worth a try!

    • Christine says:

      I just made these with flax instead of eggs (2tbsp flax/6tbsp water) and they are a mess on the pan 🙁 Not holding together at all. Maybe it was too much water. threw them in a bowl because they are still mushy, more like oatmeal, even after cooking close to 10 minutes on low. i added a few blueberries and a drizzle of maple syrup. still tastes pretty good. i think i’ll try again with only 1 flax egg.

  18. These look great, and since I’m out of protein powder I love that you can make them without the powder!

  19. Yummm I really need to buy some hemp seeds! My original recipe for protein pancakes uses protein powder, but it also has an egg and greek yogurt so I find that I can omit the powder and still get plenty of protein! I think I’ll try adding hemp seeds next 😉

  20. Ooo These look amazing. I bet I could even use egg substitutes with these. Pinning right away.


  21. I used to be all about the protein powder, but never really go for it anymore. I have a feeling it’ll make a come back for my summer smoothies!

  22. Did you do a specific certification for Barre? I am interested in teaching it, but wasn’t sure if there was one that was widely accepted since there are so many variations of barre.

    • Fitnessista says:

      you usually get certified through the studio where you’ll be teaching, as each studio has their own unique method

  23. I love that you said don’t ever bake with Jay Robb’s egg white protein! The other day I wanted to make protein oatmeal and it did NOT work out!!! Too funny 🙂 Good luck at the barre class

  24. These look delicious! I will have to give them a try! Good luck with your barre class.

  25. I do use protein powder often…I love making waffles, pancakes, along with your breakfast cookies & cereal 🙂 Since it’s warming up I also make a lot of green smoothies for me & the babes!

  26. Thank you for a protein recipe without protein powder! I’m lactose intolerant, and most protein powders have whey and casein in them, which just don’t work for me. But this recipe could! Sounds delicious!

  27. The Sunwarrior chocolate is amazing, but I think my all-time fave is Vega One’s All-In-One Nutritional Shake in the French Vanilla flavor. It’s SO expensive, but I buy it every once in a while because it tastes like dessert and contains so many good-for-you vegan ingredients. Find more info at 🙂

  28. I like sunwarrior vanilla, too! 🙂 I have Crohn’s disease and sometimes really protein-ey things (like eggs, chicken, nuts butters) don’t agree with my tummy, but oatmeal usually does and I add it to that. And seriously your breakfast cookies are a lifesaver.

  29. Good luck with your barre cert! I’m sure you will nail it. I’m not a big proponent of protein powders. I use it sparingly to beef up protein. Vega is the only one I will use. I just love their ingredients and what the company stands for.

  30. catherine c. says:

    yeahhhh….i microwaved my overnight oats with the JR egg white powder….turned into overnight oat-egg in the shape of a soup mug. And you can imagine the texture….yikes.

    I want to take barre from you! & basically any other workout 🙂

  31. My favorite protein powder is manitoba harvest hemp pro 70! (I’m in Canada, not sure if they have it in the US??) I like that its vegan but not soy based and it can be amped up with some banana, nut butter and cinnamon, and great for lactose gluten/intolerance. I’m totally going to try this recipe, its ironic because I made paleo pancakes this morning which im posting to my blog right now (which is why your recipe caught my eye!) Great minds think alike;) Thank you for all your awesome info and recipes, your a fitspiration to me! <3

  32. My friend has those Olivia Pope wine glasses! Ahh I love Scandal.

    I’m going to see a Rick Springfield concert tonight. My first 80’s concert! It should be fun!

  33. Made these this morning with ground flax seed. They were amazing! Will be making often! 🙂

  34. Jennifer says:

    I love these pancakes. I added chia seeds to mine instead of the hemp hearts and they were delicious with some agave syrup and blueberries after an intense hot yoga session 🙂

  35. I use Growing Naturals Rice and Pea Protein and love it. It’s the first powder that doesn’t make me feel bloated. It’s a great product and company. I typically use protein powder 3 times a week. I love making coconut flour pancakes as well instead of using my protein powder.

  36. This looks like a great recipe! Can’t wait to try it. 🙂 Thanks for sharing.

    I usually have oatmeal with almond milk and berries or a bagel and cream cheese. That’s my guilty pleasure I started while pregnant, to get me through the fitness classes I teach..and, with breastfeeding through the night, I am craving those bagels most mornings! 😉

  37. Christine says:

    I made these this morning. They were a little too “eggy” for me. Tomorrow I’m going to try using one egg and one or two tablespoons of greek yogurt instead. I use greek yogurt to make another really fast and easy pancake recipe so I bet it will work in this one. Still adds protein but I think I need a little less egg taste in my pancakes. They are good though and I love that it’s a hearty, real food breakfast! I would love if you posted any other recipes using hemp seeds 🙂 I could google it but I always love the recipes you post so thought I would throw it out there!

  38. I really love a lot of your recipes however I can’t print them. Any chance you’ll be adding a “print” button so them so we can print them in a friendlier format?

  39. These are absolutely delicious!
    I have to cycle off of whey for awhile and I have been looking for substitutions.
    Love these!

  40. Hello!

    Can my little girl eat these pancakes? she’s 2 and half years old!

    Love the recipe!

    Thank you!!

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