Protein Pancakes
Servings: 4 Pancakes
Nutrition
Calories: 266kcal | Carbohydrates: 26.7g | Protein: 35.4g | Fat: 1.9g
A gluten free, high protein pancake recipe made from oat flour and a blend of whey and casein protein.
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Ingredients
- ¾ scoop (25 g) vanilla whey/casein blend 50/50 blend. I mix 12.5g of whey and 12.5g of casein together
- ¼ cup (20 g) oat flour
- 1 ⅓ tbsp (10 g) tapioca flour or cornstarch
- 1/4 tsp (1 g) baking powder
- ¼ cup (60 g) liquid egg whites
- ⅓ cup (75 g) plain nonfat Greek yogurt
- 1-2 tbsp (25 g) water
Instructions
- Mix all the dry ingredients together so no clumps are present. NOTE: I have tested this with only whey protein and it doesn't turn out as well. Only casein will work but you may need more water in the batter. The 50/50 blend is best.
- Add in the wet ingredients and mix thoroughly.
- Heat a griddle/skillet on medium heat and spray with oil. Add the batter and cook for a couple minutes, then flip.
This Post Has 71 Comments
Hi! You mention that the casein has to be used to get the desired consistency. I typically use a vegan protein because im lactose intolerant. However, I am vegan and have no other dietary restrictions. Is there anyway I can replicate the same consistency with a vegan protein?
I am NOT vegan* sorry for the typo
No, casein is completely unique in its protein structure and is what makes these pancakes soft and not dry and hard.
Oh I see. Would I be able to swap the whey half with vegan protein while keeping to casein? Just trying to minimize the dairy as much as possible without compromising too much.
In the same spirit, are they any good substitutes for the yogurt?
possibly but ive never used vegan protein so i can’t say for sure
Could I replace the whey Concentrate with whey isolate but keep the casein as is?
yes
Well done young man, best protein pancakes i have ever eaten 👍🏻
Thank you 😎
Tried with a 50/50 mix and it was amazing but I hate the taste of my whey protein so I tried with 100% casein instead the next time. I definitely had to add more water and overall the consistency was better with 50/50 whey but still really good. Time to go buy better whey 🤷♂️
🙌🙌
I bought Nutricost’s vanilla whey and vanilla casein, and not only do they taste great, they make AMAZING protein pancakes and waffles.
🙌🙌
For the greek yogurt, if you use whole fat instead of nonfat, will it turn out ok? I like eating whole fat yogurt generally and its what I tend to keep in the fridge.
That should be fine, just higher in calories 👍
Yo man. My mix started off a good consistency but then just got thicker and thicker as I cooked them. Used the recipe as written.
You could try letting it sit a while so the powders have a chance to hydrate then adjust the water as needed
In case anyone else is wondering, it will thicken because the baking soda in the baking powder is reacting with the acid in the yogurt. I like to let this recipe sit for 10 mins for extra fluffy pancakes if thats you’re thing.
I’m a little confused on the serving sizes. I’m looking to make 532 calories worth. The website says 28 grams of the dry ingredients makes two servings, but the video says double that. Maybe I’m missing something. Any help would be much appreciated! I love the overall website!
Killer protein pancakes, I threw in 15g of vanilla pudding mix (jello brand is what I used) adds about 50 calories but gives a really good sweetness. Make these probably more often than I should.
amazing 😎😎
Great recipe. I’ve been having it daily. I use Optimum Nutrition Gold Standard vanilla whey, and Dymatize Vanilla casein. Can you share what brands you use to make your 50/50 blend? I think better tasting protein powders could help with the flavor so I’m curious what you use.
use optimum for both 👍
All your recipes look great and I am excited to add them into my cooking so thank you! Just wondering what Protein brand you typically use?
Thanks!
thank you, i use optimum nutrition 👍
Hey I just loved it but can you suggest some substitute for yogurt? Can I just skip it ?
My pancakes stick to thé pan everytime… what can i do?
are you using oil and a non stick pan?
I’m confused about the nutrition information. If I make one pancake with the recipe set to one serving, does that make a 266 Cal Pancake? If so then how come four of your pancakes are 580 something Cals??
the recipe without any toppings gives you the 266 calorie number
To clarify the serving size is 1 or 4 pancakes? Thanks
Hey josh, I’m wondering if you can use whole eggs instead of just eggwhites? and if so do the measurments change?
Yes, the measurements would be the same. It would be about 1 large egg
Can you use other flavors aside from vanilla?
Yes but it will taste like whatever flavor that is instead of plain
I wonder if you could replace the yogurt with a banana mash?
Probably
Recipe measurements were good and my pancakes came out alright, I didn’t add any baking powder because I didn’t have any yet and only used 100% whey vanilla flavor. Considering they weren’t half bad with the wrong ingredients I can’t wait to try with the right stuff. The toppings definitely helped masked the flavor though.
🙌🙌🙌
Have you tried waffling the mix?
yes works great
Hey Josh,
The recipe makes 4 pancakes as default unless you change the number and the macros are per 1 pancake, is that correct?
Thanks
Can you please recommend a brand of vanilla casein powder?
Hi Josh, Can I use one whole scoop of protein powder and just add extra water? If not, how much do I need to compensate with other ingredients?
Hi Josh, I just wanted to ask do you think the flour really contributes much to the recipe or is it about the same without it? I only have cornstarch and I’ve been making it and wondering why my calorie logs are so high and it turns out cornstarch is over 3x as calorically dense as the one you use, so that’s another bit of calories I could live without. GREAT recipe though! I’ve been making it every day with maple syrup and about 6 grams of butter, it’s a nice balance between satiating and tasty.
Figured it was time I added my review. I make these every single week sat-mon and friggin love em. I use Myprotein whey and casein with no issues. Switching out whey flavors is super great. Stick to vanilla casein. Cookies and cream whey makes them taste like cake! I use a whole egg, splash of vanilla extract, AP flour instead of starch, fat free yogurt, 25-30g water. Recently started splitting the liquid 50/50 with whole milk, makes them crazy fluffy. You must blend the oats super fine and must spray/oil your pan. I mix the wet, add the dry mix and let it rest while preheating the pan. When I mix everything I look for a batter that runs off in a ribbon, if it’s clumpy mix in a splash of water at a time. 11/10 Josh!
Love these. It’s great to make the one giant pancake every morning. I like to top with chocolate chips before flipping so that they get to melt and fuse with the pancake a bit.
If you aren’t making it as one giant pancake, it’s also delicious to add about 1/2-1 Tbsp of cinnamon to the batter. The cinnamon will make the pancakes a little more prone to breaking, so it’s difficult to flip one giant pancake.
I’m trying to make these in a huge batch for Snack City. Any idea what the ideal dishing/scoop size would be? I’d hate to buy the ingredients for 40 of these bad boys, being too generous in the scoop department, and wind up with 33 of them instead. Thoughts?
Ummm, i think i would probably just use a digital scale and divide the total weight by 40 if that’s how many you wanted to make. you’ll want to let the batter set so the casein can hydrate fully first though otherwise you’ll have to add more water as you go and that could throw off your total, in the positive direction though.
How did it go freezing and reheating these?
Wow! these are without a shadow of a doubt the best protine pancakes I’ve tried! these will be a stable in my cabinet for quick evening snacking. Amazing work!
glad you enjoyed them 😎
Hellooo, i tried this recipie but did not have casein protein, so i used half whey and half milk powder (which has casein) and the consistency was soft and it tasted amazing. Other things i tweaked were that i used a whole egg and full fat yogurt. Just posting in case anyone else doesnt have the casein powder and really wanna try this. Also ofc the calorie profile would be different too 🤔
I just found your YouTube channel a little over a week ago and I think I am obsessed with your recipes. I have now made the chicken fingers, 2 different oatmeal bakes, the honey Sriracha meal prep, and a batch of the pancake mix. This morning I had a chance to cook up 4 of these protein pancakes and they were great! Light and fluffy like a traditional pancake, with lots of delicious vanilla flavor.
Josh, you have definitely found your calling. Your recipes are great and so are the YouTube videos. Keep up the good work!
Hello thank you for the recipe, it was very good! I was wondering though how you measure the calories on the dry mix when you’re adding in the other ingredients. What I mean is, how many calories are in a single serving of that dry mix? Thanks again!
tip…put in some rainbow sprinkles–not much, 2-4g; add some vanilla extract (1/2 tsp)–then ease off on water to make them thicker (start with just 10g and then thin it out a lil more to your desired consistency). they are crack, you will thank me later. i swear to G i make these every other day.
I used almond extract after I read your comment before I tried these. Great modification.
Is it possible to make these ahead of time and freeze them? They look amazing!!!
yeah probably. I freeze the waffle version and they do well
Just wondering here, no salt in the recipe? Why is that?
Misclick it’s five stars
Just for clarity – does 1 pancake = 266 cals with the corresponding macros, or is it 4 pancakes that = 266 calories?
The whole recipe for just the pancakes (no toppings) is 266 calories. I made that into 4 pancakes but you can also make one giant one.
Hey Josh, these are really good, is it just 56g of the premix if you make big batches. Sorry if that’s already posted somewhere.
Yes
Small question but I don’t know if it’s been said in the comments but is it okay to use a different brand of whey and a different brand of casein for the pancake mix?
I used this recipe to make waffles in a last moment decision. It turned out so good!! I got 10 “pancakes” out of adjusting the recipe for 5 servings since I was meal prepping for 5 days. I was surprised there wasn’t any milk in the recipe and this was the first time I used egg whites . It was also my first time making oat flour and I was shook at how easy that was and am excited to try using more oat flour soon. I did modify the recipe slightly by adding almond extract (which I calculated into my macros). I should hop over and take a look at the waffle recipe. I would 100% make these again! The protein value was phenomenal! I was excited to have these for lunch each day. I topped them at first with the left over berry whipped cream cheese from making a blueberry oatmeal bake the week before. When that ran out I tried traditional butter and syrup and then just syrup and whipped cream topping since the butter was negligible. I tried freezing these, but it didn’t work out well for me. (Or I probably just ran out of time). Leaving them in the fridge after being frozen for a day was fine. I toasted them each day for lunch.
Hands down, the best protein pancakes I‘ve ever had! Thank you so much for this recipe! I tweaked it a bit to fit my German pantry and it turned out great. 😍
Nice recipe Josh, thank you. Best tasting protein pancakes I’ve made.
Consistency started to get a little thick as the mix sat so I just eyeballed some more water until it hit the right spot.
How to make the recipe for the big boys/bulking version ? Like at least 800 calories for a few pancakes
Great recipe. Have made this many times.
Most recently I made it with xantham gum rather than corn flour because I ran out. It was about a 50/50 mix of corn flour and xantham. The website I found said sub 1:1 m, but this can’t be right. Recipe turned out gluggy and gross. Certainly not this sites fault!
Recipe as written is fantastic!