Start your day with these nutritious protein pancakes! Made with just banana, protein powder and eggs, these flourless pancakes come together in minutes. The best part? They're packed full of protein to keep you satisfied into the AM.
These no-frills protein pancakes pack a hefty protein punch. With a combination of eggs and protein powder (working to a 20g protein per serve supplement), a finished stack serves up over 30g protein – similar to a small chicken breast!
As a nutritionist, I’m often asked for quick, easy protein-packed breakfast ideas. High protein foods are slow to be digested, making a decent serve at brekkie a great nutritional strategy to keep satisfied into the morning (1). These pancakes fit the protein brief and can be whipped up in around 10 minutes!
Free of grains, they’re ideal for those gluten-free too. Instead, a banana is used to provide energy (carbohydrates) and natural sweetness.
Simple does it for these protein pancakes – only three ingredients are required:
Protein powder. This recipe is suitable for flavoured or plain whey or pea protein powder. There will be subtle differences in the end dish, depending on what you use – the whey batter blends thicker and creamier, leading to a slightly fluffier pancake! I’ve tried collagen protein here and found it didn’t work well – this might be due to how collagen dissolves.
Eggs provide structure, leavening (that little rise as it cooks!), flavour and richness from the nutritious yolk fat. Two eggs definitely pull their protein weight, offering up 10g of the good stuff! #gains.
Banana is used for nature sweetness, a yummy banana flavour and glorious carbs aka energy. Go for a ripe yellow fruit – more of the starches will have converted to sugars, meaning it’ll be sweeter.
Feel free to play beyond these base ingredients – try blending in spices (like cinnamon), spinach (for green goodness) or cocoa powder (for a chocolatey boost). If you find something that works, leave a comment below!🙏
I’ve found the below tricks helpful when making these protein pancakes:
Blend ingredients together to save time and ensure a uniform batter. Otherwise, you can whisk in a bowl by hand, just make sure to really mash the banana prior so it’s not clumpy.
Pour batter mixture into a small milk jug. Once the frying pan is greased and hot, pour batter direct from the jug into the pan. This will help ensure perfect pancake rounds!👌
Look out for signs that your pancakes are ready to flip, like a golden brown colour and edges that slightly pull away. The pancake should lift easily off the griddle or frying pan when ready to flip. If not, cook for a bit longer.
Enjoy for breakfast or a post-workout meal. While totally ace by themselves, pancakes are always infinitely better with toppings (and the extra goodies add nutritional diversity and bulk out the meal!). You could try:
An extra protein boost by adding a dollop of Greek yoghurt, cottage cheese, chopped nuts or sprinkle of hemp seeds.
Bumping up the sweetness by scattering over chopped seasonal fresh fruit, stewed fruit, fruit compote or a drizzle of maple syrup.
Adding texture with a sprinkle of crunchy granola or muesli, your favourite chopped nuts, a drizzle of tahini, shredded coconut or an assortment of seeds.
Or for just an insanely good time drizzle peanut butter overtop and a sprinkle of chopped dark chocolate. Yum!
3Tbsp*pea or whey protein powderor more to reach a thick pourable consistency
1ripebananaor around ⅓ cup mashed
Heat a fry-pan over a medium to low heat. Grease well with oil or butter – so they don't stick!
Blend together banana, eggs and protein powder. The mixture should be a thick pourable batter, that’s not too runny or stiff. If it’s too stiff, add a splash of water. If it’s too runny, add a sprinkle of protein powder. You’re after a thickness where you can pour it into the pan and it spreads out just a little.
Pour batter into a milk jug. Hot tip: the pouring spout will help you get perfect pancake circles!
Pour pancake mixture into pan. Depending on your fry-pan size, you may need to do a few batches. Leave to cook until golden in colour or you can easily flip with a spatula. Repeat on the other side.
* Protein powders can come in different total weight measurements per serve (e.g. 24g, 40g…), depending on ingredients, which can impact the viscosity and thickness of the batter – this is why a range of 3 Tbsp or more has been given. Start at 3 Tbsp, blend and check thickness. If the batter looks to thin (quite jiggly when you give it a wiggle) then add more protein powder. You’re after a thickness where you can pour it into the pan and it spreads out just a little. Avoid turning the heat up high – this will cook (or burn!) the outside of the pancake before the middle has a chance to cook through.