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These protein pancakes combine oats, Greek yoghurt, protein powder and an egg. Blend the ingredients into a smooth batter, then cook small pancakes in a frying pan. Serve with blueberries, strawberries and a little maple syrup. The recipe serves 1–2 people and contains no banana.
Cinnamon and honey add flavour to the batter. You grind the oats yourself, so there is no need for a ready-made pancake mix.
Below, you will find the complete recipe, practical cooking tips and guidance on portions, nutritional values and storage.
Recipe in brief
| Detail | Information |
|---|---|
| Servings | 1–2 people |
| Main ingredients | Oats, Greek yoghurt, protein powder and egg |
| Equipment | Blender and frying pan |
| Cooking time | Approximately 2 minutes per side, depending on size and heat |
| Banana-free | Yes |
LET’S MAKE IT
Recipe: protein-rich pancakes for 1 to 2 people
The ingredient list quantities change. Notes and instructions describe the original batch.
Instructions
Grind the oats
Place the oats in a blender and blend into flour.
Add the remaining ingredients
Add the Greek yoghurt, protein powder, egg, cinnamon, honey, baking powder and salt.
Blend the batter
Blend until smooth. Scrape down the sides if necessary to incorporate all the ingredients.
Heat the pan
Warm a little butter or coconut oil in a frying pan over a medium heat.
Cook small pancakes
Spoon small portions of batter into the pan. Cook for approximately 2 minutes per side, until golden and cooked through. Reduce the heat if the outside darkens too quickly.
Serve warm
Add blueberries, strawberries and a little maple syrup.
How to cook protein pancakes successfully
Keep the pancakes small
This batter differs from a thin, traditional pancake batter. Small pancakes are easier to turn and cook evenly.
Leave enough space between them to slide a spatula underneath comfortably.
Allow the underside to set
Avoid moving a pancake immediately after adding the batter to the pan. Give the underside time to firm up first.
If it tears when you turn it, wait a little longer with the next one and consider using a smaller portion of batter.
Avoid excessive heat
A dark exterior does not automatically mean the centre is cooked. Reduce the heat if the pancakes brown too quickly.
The suggested 2 minutes per side is a guide. Batter thickness, pancake size and your pan affect the time required.
Do not automatically add more protein powder
Extra powder changes the balance between dry and wet ingredients. This can thicken the batter and make the pancakes drier.
Start with the 30 g in the recipe. Another scoop is not necessarily an improvement.
Why can the batter vary between batches?
Greek yoghurt varies between brands in thickness and composition. Different protein powders also absorb different amounts of moisture.
Using the same products each time makes the result more predictable.
The batter can be thicker than traditional pancake batter. If it is barely possible to spoon it out of the blender, first check that you have weighed the ingredients correctly. Adding liquid would be an adjustment to the original recipe.
How much protein and how many calories do these pancakes contain?
The yoghurt, protein powder and egg provide protein. The oats contribute some too.
A reliable nutritional calculation requires your product labels and portion sizes. These choices make a difference:
- the fat and protein content of the Greek yoghurt;
- the composition of the protein powder;
- the amount of cooking fat;
- the quantities of fruit and maple syrup;
- whether you eat the full recipe or share it.
30 g of protein powder does not necessarily provide 30 g of protein. Check the label to see how much protein your product supplies per 30 g.
Calculate the nutritional values for the whole recipe, including cooking fat and toppings. Divide by two if you make two equal portions.
Read more about macronutrients: protein, carbohydrates and fats.
Are protein pancakes a healthy breakfast?
They can fit into a varied eating pattern. Oats, yoghurt, eggs and fruit provide different nutrients. Your portion size and the rest of your diet still matter.
A recipe containing protein powder is not automatically better than every breakfast without it. Choose a breakfast you enjoy, that suits your needs and is practical for your morning.
Are they suitable for weight loss?
They can be, provided the amount fits your overall energy intake.
High in protein does not automatically mean low in calories. The yoghurt’s fat content, cooking fat and toppings all affect the energy content.
Are they sugar-free?
No. The batter contains honey, and the toppings can include maple syrup. The protein powder may also contain sugar or sweeteners, depending on the product.
That does not automatically make the recipe unsuitable. It does mean that it should not be described as sugar-free or free from added sugar.
Can you eat these pancakes after strength training?
Yes. They combine protein from yoghurt, protein powder and egg with carbohydrates from oats and toppings.
You do not need to reserve them for after a workout. They can also be breakfast or lunch on another day.
Muscle growth depends on your training, overall nutrition and recovery. One meal does not automatically provide everything your body needs.
Read our guide to nutrition and muscle growth for the broader picture.
Making protein pancakes ahead and storing them
You can cook these pancakes in advance for another meal.
- Let them cool after cooking and refrigerate them in a covered container within two hours.
- Keep your fridge at 4°C.
- Eat the cooked pancakes within a maximum of two days.
- Store the fruit and syrup separately and add them when serving.
- When reheating, heat the pancakes thoroughly throughout.
The Netherlands Nutrition Centre gives a refrigerated storage time of two days for pancakes. Follow a shorter remaining storage time if any ingredient requires it. [1]
Variations and dietary requirements
The original recipe above remains unchanged. If you substitute an ingredient, consider how it affects flavour, texture and nutritional values.
Lactose-free pancakes
Using plant-based yoghurt alone does not automatically make the recipe lactose-free. Check the protein powder and butter too.
A plant-based yoghurt alternative may contain less protein and cook differently from Greek yoghurt. Lactose-free is not the same as suitable for someone with a cow’s milk allergy.
Gluten-free pancakes
Use oats labelled gluten-free and check the protein powder, baking powder and other ingredients. Ordinary oats are not automatically suitable for a gluten-free diet because of possible contamination with gluten. [2]
Different toppings
Quark or nut butter can be additional toppings. They change the nutritional values, and nut butter introduces a potential allergen.
Frequently asked questions about protein pancakes
Can you make protein pancakes without banana?
Yes. This recipe uses Greek yoghurt and an egg and contains no banana.
Can you use oats instead of flour?
Yes. For this recipe, blend 40 g oats into flour before adding the remaining ingredients.
Should you use vanilla or unflavoured protein powder?
Both are options in the original recipe. Vanilla adds more flavour to the batter, while unflavoured powder lets the cinnamon and toppings stand out.
Can you replace Greek yoghurt with quark?
That is a possible variation, but it changes the thickness and composition. The recipe above uses 180 g Greek yoghurt. Substituting quark does not guarantee the same cooking result.
Why do my pancakes fall apart?
They may be too large or being turned too early. Use small portions and allow the underside to firm up first. Also check that all ingredients were added in the correct quantities.
Can you make them without protein powder?
That changes the recipe. The powder contributes to the texture and nutritional values. Simply leaving it out will not necessarily produce the same result.
How many pancakes does the recipe make?
That depends on their size. The original recipe serves 1–2 people and does not specify a fixed number of pancakes.
Which allergens does this recipe contain?
The recipe contains milk and egg. Depending on the products, gluten, soya or other allergens may also be present. Check the protein powder and topping labels too.
More breakfast ideas
Do you want to alternate? See also:
Nutrition and training at Aurora Personal Training
At Aurora Personal Training in Eindhoven, we consider how training, nutrition and recovery fit into your daily life.
Breakfast does not need to be complicated. A few recipes you enjoy and can adapt to your needs often provide more practical structure than continually searching for the perfect meal.
Would you like to discuss how your nutrition and training work together? Book a free intake at Aurora Personal Training.
Sources
- Netherlands Nutrition Centre: storing pancakes.
- Netherlands Nutrition Centre: gluten and the gluten-free diet.
These sources are in Dutch.
About the author
Roel van den Bogaard is personal trainer and founder of Aurora Personal Training, specializing in strength training, mobility and sustainable vitality. With years of experience, he helps entrepreneurs, professionals and expats to be fitter, stronger and more energetic in life. Roel combines scientifically based training methods with personal coaching and a high-end gym experience, fully tailored to your goals and lifestyle.
