The Perfect Protein Pancake

Hey everyone! How’s your Monday been? I loved reading your responses on whether you thought it was healthy for anger to motivate workouts. As always, ya’ll had some incredible points and I think almost all of us agree that while it is a healthy way to get out emotions, not all workouts should be powered by anger. Working out should be ENJOYABLE and once the anger is gone, we need something else (a positive goal, like to live a long and healthy life) to fuel the motivation fire. You guys are awesome. That is all 😀

So here it is, the long-awaited recipe for the perfect protein pancake.

The Perfect Protein Pancake

I’ve always been more of an egg girl than a pancake girl. Not because I dislike pancakes, but because I feel like I could eat 12 of them and be hungry again 5 minutes later. Pancakes are like the sexy boyfriend with a lame-o personality- delicious, but lacking staying power. I had basically kicked pancakes to the curb, and then I fell in love with this one.

It tastes as good as a greasy-spoon pancake, but has the staying power of brown rice protein. Drizzled with a little real maple syrup and served with fruit, it’s perfect.


Yield 1-2 pancakes


-1.5 scoops vanilla Sun Warrior protein (if you aren’t a Sun Warrior, use 1.5 servings of your favorite vanilla protein)

-1 egg white

-1/4 C almond milk

-2 T Bob’s Red Mill Gluten-free Baking Mix (can substitute with whole-grain flour of choice)

-3/4 t baking powder

-1/2 t cinnamon

-pinch nutmeg

-pinch sea salt

-1/2 t vanilla

-Stevia (optional) to taste

Heat a skillet to medium heat.

While the pan is heating up, in a small bowl, combine the protein powder, baking mix, baking powder, cinnamon, nutmeg, Stevia, sea salt and whisk to remove any lumps.

Whisk in the egg white, almond milk and vanilla.

Cook the pancake(s) for 2-3 minutes on each side, until golden brown.

Feast 😀

Nutrition stats (with a banana and 1 T maple syrup): 386 calories, 3g fat, 66g carbs, 25g sugar, 16g fiber, 30g protein

© 2010 The Fitnessista

The vegan version is still in progress, but it’s on the way. Enjoy and please let me know if any of you try it!



Something to do: New Iron Pumping Plan was posted this weekend! Check it out, yo 🙂 Also, this year’s Summer Shape Up will launch on May 24th- mark your calendars!

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  1. Diana (Soap & Chocolate) on May 4, 2010 at 11:09 am

    Nice work! I TOTALLY agree with your pancake analogy, that eating regular pancakes is like a lame yet sexy bf. So true. Excited to try your recipe, including the upcoming vegan version! (Not because I’m vegan but because I almost never remember to buy eggs, haha…)

  2. Jessica on May 4, 2010 at 11:35 am

    BOOKMARKED! Making this as soon as my little booty gets back to the fam’s casa for summer!

    Done and done–these look and sound amazing Gina! Especially with some maple syrup 🙂

  3. Emily on May 4, 2010 at 1:14 pm

    Thank you for sharing this recipe! I love that it’s perfectly portioned, rather than having me do the math 😉

  4. Erin M. on May 4, 2010 at 1:15 pm

    As soon as I saw your recipe yesterday I planned on making a big protein pancake this morning, and it was amaaaaazing!! I added in chia seeds and ate it with some strawberries and Earth Balance with a little honey for a delicious breakfast! way to go girl, i’m obsessed!

  5. sharon on May 4, 2010 at 2:22 pm

    wow these look soo much better then the one i made 🙁 totally saving this recipe!

  6. Lisa on May 4, 2010 at 2:25 pm

    Hm…I don’t know why but when I made this mine came out really dry? Maybe it’s my protein powder. What can I do to moisten it?

    • Fitnessista on May 4, 2010 at 2:40 pm

      hmmm. what kind of protein powder did you use? and what kind of flour??
      add in some apple sauce to moisten it or some yogurt- 1 or 2 T

      • Lisa on May 4, 2010 at 4:56 pm

        I used whole grain flour and the protein powder is vanilla whey from Shopper’s Drug Mart (gross, I know…I’m just trying to finish it up). I will definitely try making these with less of the powder and some yogurt. Thanks!

        • Christie on May 4, 2010 at 5:52 pm

          I did mine the same way and they definitely came out dry too. I think it may be the cheaper whey protein powder. I too thought yogurt or maybe mixing in some cottage cheese (blended) will help make them more moist. I’m going to try that soon.

          • Christie on May 4, 2010 at 7:00 pm

            So… I had to report back. I made them again (2x in 2 days!) and made a few changes. I used 1/4 cup cottage cheese, a little less protein powder, only a splash (~1 T). I mixed it all in the blender. They turned out great! I served mine topped with some PB and chocolate chips.

          • Lisa on May 5, 2010 at 1:46 am

            Ooh okay, this sounds great! Thanks for the tip :-). I’m going to try making them tomorrow with vanilla yogurt and blueberries (may help to moisten as well?).

  7. Kady @ Livin, Lovin, Learnin on May 4, 2010 at 2:26 pm

    I have the same issue with pancakes – they never keep me full no matter how many I eat! I tried the Protein Pancake last night, except with chocolate protein powder. I halved the recipe and it made a perfect snack-sized pancake along with some PB, yogurt, and fruit! Thanks for the easy, delicious recipe that actually fills my belly up 🙂

    • Fitnessista on May 4, 2010 at 2:40 pm

      that’s so awesome- i’m glad you liked it! 🙂

  8. Raya @ Raya Runs on May 4, 2010 at 7:57 pm

    I made the pancake last night and LOVED it!!! I made it right after my workout and you’re right, it kept me full! I didn’t even wake up hungry this morning. Awesome!!!

    Now how about some protein brownies??? Mmm chocolate…Haha 🙂

    • Fitnessista on May 4, 2010 at 8:21 pm

      i’m so glad you enjoyed it, too!
      hahah i’ll work on it 🙂

  9. Caitlin on May 13, 2010 at 3:52 pm

    I have made these sereral times over the past couple weeks. My favorite variation involved slicing bananas into the mix, then topping with coconut syrup! yum!

    • Fitnessista on May 13, 2010 at 5:26 pm

      YUM! i can’t wait to make some when i get back from vacay!

  10. Sarah on June 6, 2010 at 6:30 pm

    Just made these, holy yum! THey are so good 🙂 Thanks for the recipe

  11. I make protein pancakes and it’s the best of both worlds, a pancake but packed with some protein.

  12. Dana Marie on August 8, 2010 at 1:09 pm

    Doesnt the pan need some lubrication?

    • Fitnessista on August 8, 2010 at 1:10 pm

      yup i spray it with the misto, but you can use whatever you would like 🙂

  13. Denise Overton on December 18, 2010 at 7:36 pm

    I made this recipe tonight with a few minor changes. It was delicious! I’ve tried several different protein pancakes and this is by far the best, easiest to make, and tastes very close to the real thing. Love it!! Thanks for sharing.

  14. Danielle on January 6, 2011 at 2:02 pm

    Thank you so much for posting these!!! I just made them this morning and yum-o! I am the same way, I love pancakes but feel like I have to eat a zillion to feel full and afterward am hungry again. These stuck with me! 🙂

  15. Jessica Smith on February 3, 2011 at 10:01 pm

    Ohhhh – I’m so trying these this weekend!!

  16. Beth on March 19, 2011 at 7:03 am

    I def. know what you mean about pancakes not lasting long! This recipe is a filler upper pancake too and I would choose these over Ihop pancakes any day!

    1 1/4 cups rolled oats
    2 cups milk
    1 egg
    1/2 cup whole-wheat flour
    1/4 cup toasted wheat germ
    1 tablespoon baking powder
    2 teaspoons sugar substitute
    2 teaspoons fat 🙂
    1/2 teaspoon salt

    My favorite way to have these is topped with vanilla yogurt and blueberries. I hope you try these and hope you love them as much as I do! I am going to try yours in the AM 😉

  17. Argy on March 27, 2011 at 1:16 pm

    Unfortunately, many of us live in places where your specialty ingredients are unheard of… Someday, perhaps!

  18. kristi on April 7, 2011 at 8:18 am

    I made the protein pancakes this morning and I love them! Better yet… my KIDS love them! This is a great way to get some protein into my 15 month old daughter who I have a difficult time getting to eat protein of any kind! I added a little broken up dark chocolate bar to my 3 year old’s. Next time I might omit the cinnamon and nutmeg and add lemon zest and blueberries? Thanks, Gina!

  19. tasha on April 19, 2011 at 9:22 am

    Made these this morning for a post-workout breakfast…and holy-pancakes, batman – they are amazing!! So yummy, simple, and (at least for me) indulgent. I topped them with a pb schmear. 😉 I’m not sure if you’ve checked the nutrition stats, but they are quite impressive: 320cals, 24g carb, 46g pro, 205mg sodium — WOW! This is definitely going to a very regular appearance in my breakfast rotation! (Your breakfast cookie shows up about 4 mornings week, too. :O) Thanks!

    • tasha on April 19, 2011 at 9:31 am

      adding here that the stats I came up with were for the recipe only, not the banana and syrup 😉

    • Fitnessista on April 19, 2011 at 10:40 am

      i’m so happy you liked them! 🙂

  20. monika on April 27, 2011 at 12:01 pm

    I made these for my boyfriend this morning and he loved them! I did modify a little bit and provided a link back to this 🙂 thanks for the great recipe!!

    • Fitnessista on April 27, 2011 at 9:45 pm

      so glad he enjoyed them!

  21. kristine on May 8, 2011 at 2:47 pm

    Tried these pancakes this morning because we were in the mood for something doughy and fluffy and WOW they did not disappoint! Thank you for the recipe!!

  22. Sarah Anne on May 11, 2011 at 2:02 pm

    I just made these today for the first time! YUM-O! I used spelt flour and they were light and delicious.

    • Fitnessista on May 11, 2011 at 3:53 pm


  23. beccah on May 26, 2011 at 3:04 pm

    what’s the measurement for the scoop you use?tablespoon?1-2 T?

    • Fitnessista on May 26, 2011 at 8:33 pm

      yep it’s about a heaping tablespoon

  24. The Teenage Taste on June 12, 2011 at 9:05 am

    I just had this for breakfast and fell in love! These are seriously the BEST protein pancakes I have ever tasted! They are exactly like “normal” pancakes and don’t have that weird texture that I find with most protein pancakes. Thanks for a great recipe, Gina! 😀

  25. sophie on June 16, 2011 at 1:44 pm

    i haven’t had pancakes in years because of celiac and other food intolerances…and these were SO good. THANK YOU!!!!!!!!!!! just as a side….for kicks – one of the times i made these – i replaced half the amount of protein powder with berry Vega health food optimizer…and it was also very good!

  26. Steve on July 24, 2011 at 7:26 pm

    Agave just started making maple flavored agave syrup. Thought I’d share since I’m using it with your recipe tonight 🙂

  27. colleen laquay urbaniuk on July 25, 2011 at 10:17 pm

    found your post via courtney at sweet tooth sweet life and i gotta say, i love those pancakes. you’ve got me hooked with the protein and fiber content. sign me up cause it’s pancakes for breakfast tomorrow!!!

  28. Maria@La_Piattini on July 29, 2011 at 1:48 pm

    Made these this morning- really good and filling- I’m still not hungry for lunch! Thanks for the recipe.

  29. Beth on July 29, 2011 at 11:17 pm

    Holy Bejezus! I made these this morning and I literally hoovered them in .5 seconds! Strawberries and Bananas and Delicious Canadian Maple Syrup! Uhhhhhmaazzinggg!!
    On a side note, I have a small addiction to your blog, thank you for writing it! and super thank you for being such a Sunwarrior freak, after reading so much about it I had to go down the the friendly ol’ neighbourhood H-food store and score some for myself to try…. annnndd I’m hooked 🙂

  30. krista on August 4, 2011 at 11:51 am

    I just discovered your blog and I think I’m about to go on a comment frenzy!

    This is awesome – I’m the same way with certain foods, they’re just not worth it because I don’t stay full or I’m not content without eating massive quantities (ie: pancakes, cookies, brownies, pizza). I was wondering – do you have a favorite “healthy” or healthier maple syrup?

    Thanks! 🙂

    • Fitnessista on August 4, 2011 at 4:08 pm

      frenzy away my friend 🙂
      nice to meet you!

  31. kayleigh on August 5, 2011 at 12:19 pm

    i’ve read your blog for awhile but this is my first time commenting. made these for lunch today, soo filling! i love your analogy about the pancakes being like a lame boyfriend, its so true. these were amazing and i will be making them over and over again. thanks. love your blog!

  32. Ariel on August 27, 2011 at 1:13 pm

    I just made these- I used oat bran for the flour, a whole egg instead of just the white, and I cooked the banana into the pancakes. They were perfect, light and fluffy and quite satisfying! Thanks for a delicious breakfast! 🙂

  33. Abby @ Abz 'n' Oats on September 13, 2011 at 11:24 am

    I made these today for breakfast! They are definitely a new favorite! I added a bit of extra almond milk to make the batter a bit more smooth since I didn’t have any Sunwarrior on hand. I used my usual protein powder! I just ordered from your Open Sky deal! Woo hoo! Perfect timing! I have been wanting to try it forever! 🙂

  34. Hannah on September 17, 2011 at 9:41 am

    OMG! I made this morning and I am in love 🙂 I could tell while adding the nutmeg they were going to be a hit! I tried other protein pancakes before (like Tone It Up’s) but always felt that something was *missing* from them. Your recipe definitely filled that void! Thanks so much for sharing!

    • Fitnessista on September 17, 2011 at 3:28 pm

      awesome- i’m so glad you enjoyed them! i’ve tried the TIU pancake too, and while it’s good.. i like mine better 😉
      have a great weekend!

  35. Ashley Tetreault on September 18, 2011 at 5:34 pm

    I tried your pancake today. I made a few minor changes to lower the carbs on it. I added an extra egg white for protein and substituted the almond milk with water. I sprinkled some shaved almonds and drizzled honey on top- it was delicious! Thanks for the inspiration.

  36. nina on October 3, 2011 at 11:21 am

    Wheres the pumpkin in this recipe?

    • Fitnessista on October 3, 2011 at 11:34 am

      this is the original recipe- just add some cinnamon, nutmeg and 1/2 T pumpkin

  37. monica on October 9, 2011 at 5:33 am

    I was so happy to find this recipe. Those bodybuilder type recipe where they mix oats and cottage cheese or ricotta and the pancake doesn’t look or taste like a pancake look so gross. This actually looks like something you would want to eat. Great for higher carb days!

    • Fitnessista on October 9, 2011 at 2:11 pm

      let me know how you like them!

  38. Elissa on October 15, 2011 at 1:14 pm

    Hi Gina,

    I’ve been a reader for a long time but just got around to trying these today! I was a sceptic, but they are fantastic! My batter was a little thin, but the taste and texture was amazing! Better than the whole wheat pancake mix I used for my man! Thanks for the recipe and continuous inspiration!

    • Fitnessista on October 15, 2011 at 3:37 pm

      whoo hoo! so glad you enjoyed them 🙂

  39. Blake @ Blake Bakes on October 16, 2011 at 10:32 am

    I just made a vegan version for myself for breakfast. All I did was sub the egg white for a flax egg. They turned out well.

  40. Jan on November 2, 2011 at 1:27 pm

    Is one egg white equal to 2 Tbsps of egg beaters (liquid kind)?

    Also, if you put this in a largish ramekin, etc…it would make muffins, right? I think it might.

  41. Rachel on November 8, 2011 at 5:08 pm

    So trying this! I’m a carb-aholic so this will help!

  42. Erin Mullaney on January 16, 2012 at 11:57 am

    this looks like an actual pancake, vs. the protein pancake i made today (toneitup’s recipe) and couldn’t eat because it was so bad! so eggy, i hated the consistency. this seems like it would be a more normal pancake and would disguise the taste of the protein powder etc. thanks gina, you’re awesome! i love you and your blog 🙂

    • Fitnessista on January 16, 2012 at 12:06 pm

      ive had the tiu pancake before and also wasn’t a fan. hope you like this one!

  43. Holly on January 29, 2012 at 9:57 am

    Made this recipe into WAFFLES this morning! Made two large waffles. I used buckwheat flour as my flour substitute! Yummy!

  44. Rebecca on February 12, 2012 at 2:56 pm

    A little late to the party over here, but thought I would finally comment since I have been following your blog for awhile. Made these pancakes this morning, OMG so good. I topped them with Almond Butter and Chocolate Chips, everyone was so jelly of my pancake. I offered my boyfriend one and he was like, “Pancakes with no real flour or dairy. Pass.” Then he wanted funny. I love your recipes. I don’t know if my body just likes the same things yours does or these are just universally good recipes. (wow, that was a weird sentence) I want to wish you all the happiness in the world with the new love of your life (who btw is the cutiest thing).

  45. Kath on February 19, 2012 at 10:06 am

    just made this for my friend who is visiting from spain–who, incidentally, is flabbergasted by all the “health” foods we have in the U.S. haha–and she loves them! of course i gave her an array of toppings she’s never heard of–apple butter, wild blueberry fruit spread, peanut butter, sunflower butter, and coconut nectar ;). thanks!

  46. Julie on March 4, 2012 at 2:28 pm

    Made these exactly according to the recipe and while I ate them, no one else would. I think if you are looking to eat a healthy protein pancake this is a good one but if you are judging it against standard pancakes you are going to be disappointed.

    • Fitnessista on March 4, 2012 at 2:33 pm

      i’m sorry that they didn’t enjoy them. you definitely have to think of these as a “healthy pancake” instead of the fluffy bisquick versions many of us grew up with. usually i make the healthy stuff for myself anyone else who’d like it, and the original versions for my husband or company. here’s his favorite pancake recipe:

  47. Rachel on March 6, 2012 at 11:34 am

    Perhaps there was already a comment about this above, but I made this recipe with a flax egg ( to replace the egg white and it came out just fine. Vegan Protein Pancake!
    What’s great about this pancake is that it’ll help me use up some protein powder I have that I find absolutely repulsive in smoothies (Garden of Life Raw Protein – nutritionally stunning but completely unpalatable, in my opinion). Thank you!
    Hey, are you going to do a Summer Shape-Up this year? I’m getting started now so I can proudly wear a bathing suit come June.

  48. Cathy on March 24, 2012 at 8:57 pm

    Just made the pancakes today. I didn’t know what a scoop measure was, so I wind up using 4 T (rather than the 1.5 T) protein powder. When it looked too dry and thick, I upped the almond milk. Taste really good, but mine came out dense and not fluffy, which I assume it’s because I had too much protein powder and possibly GF vs. regular APF? Also, when I googled the web for 1 scoop of protein powder, some one answered it’s 1/4 C, but Gina said it’s only 1 full tablespoon. Help, I am confused. Thanks.

    • Fitnessista on March 25, 2012 at 12:04 am

      hey girl, try using 1.5 T and see if that helps them turn out better! let me know how it goes <3

      • Cathy on March 29, 2012 at 1:10 am

        I finally got around to making this with the right measurement of protein powder. I used whole wheat pastry flour and made a full Belgium waffle (the kind of maker I have), cuz the hubby requested waffle. It came out great. The only issue is that it’s not crispy, which I attribute to lack of butter/fat, which can easily be fixed by a toaster! Thank you for the great recipe.

        • Fitnessista on March 29, 2012 at 1:11 am

          yay, i’m glad it worked! 🙂

  49. Lauren @ Lawfully Wedded Wife on April 22, 2012 at 9:30 am

    These are THE BEST protein pancakes I have ever tried!!! Thanks so much for sharing the recipe! 😀

  50. Clare on April 29, 2012 at 6:13 pm

    Hi, how many calories are in just the pancake as made above (minus the bananaand syrup) please?

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