While I absolutely love protein pancakes, the preparation process surrounding protein pancakes can sometimes deter me from making them in the morning. They’re definitely not hard to make, but sometimes that extra step of using an immersion blender and cleaning it is enough to make me shy away from cooking up a batch of the filling pancakes. These egg white and oatmeal protein pancakes eliminate that step completely and are simple, delicious, nutritious and filling! And each LARGE pancake has 30 grams of protein!
How to Add Protein to Pancakes
If you’re wondering how to make protein pancakes or are looking for ways to increase the amount of protein in your favorite pancakes recipe, there are numerous recipes out there and certain go-to ingredients I turn to when looking to amp up the amount of protein in a pancake recipe.
Egg Whites
As you’ll see in the recipe I am sharing today, egg whites are an excellent way to bump up the amount of protein in pancakes. They’re also a great option for anyone who might be looking for a dairy-free way to increase the protein content in pancakes, as many other high-protein ingredients used in protein pancakes contain dairy.
Recipe to try: Today’s recipe + This recipe for our family’s current favorite protein pancakes recipe
Cottage Cheese
The latest internet sensation! Cottage cheese is definitely having a moment and I think it’s well-deserved as this protein-packed ingredient is a nutritional powerhouse that can seriously increase the amount of protein in your pancakes. While I’ve found that the little curds aren’t detectable in most protein pancake recipes made with cottage cheese, you can also blend it up ahead of time so it’s whipped and smooth before incorporating it into your pancake batter.
Recipe to try: Banana Bread Protein Pancakes (these are gluten free if you use gluten free oats!)
Greek Yogurt
Using protein packed Greek yogurt is one of my favorite ways to bump up the protein content in protein pancakes. It’s often undetectable (a plus if you have picky eaters!) and simply serves to add additional moisture to pancakes so they aren’t too dry, which can be an issue if you opt to make pancakes with protein powder.
Recipes to try: Greek Yogurt Pancakes, Einkorn Flour Greek Yogurt Pancakes
Egg White Oatmeal Protein Pancakes Recipe
Now onto today’s recipe! This recipe for egg white and oatmeal protein pancakes comes to you from my friend Caitlin who first told me about this recipe and promised me it tasted like a protein pancake. I was skeptical at first since the recipe is pretty basic and seems almost more like a sweet omelet than a protein pancake, but after one attempt, I was sold.
Here is everything you need to make this protein pancake recipe:
- Old Fashioned Oats: Old fashioned rolled oats only, please. Quick-cooking oats can work in a pinch but the texture will be different and I just don’t like them very much in this recipe. And steel cut oats simply will not work.
- Egg Whites: Key for all that filling protein!
- Cinnamon: For flavor but this has the added bonus of making your kitchen smell amazing. I also love adding a splash of vanilla extract to this recipe sometimes!
- Sweetener of choice: I prefer liquid stevia but maple syrup or even cane sugar will also work.
I know, I know. It sounds really funky, but if you like protein pancakes or if you’re looking for a protein pancake recipe that doesn’t incorporate dairy or protein powder, I encourage you to give it a go! I’ve tried it with family and friends and it gets rave reviews from everyone. These egg white and oatmeal protein pancakes are perfect for the whole family.
Egg White and Oatmeal Protein Pancakes
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Egg White and Oatmeal Protein Pancake
- Prep Time: 4 mins
- Cook Time: 4 mins
- Total Time: 4 mins
- Yield: 1 1x
- Category: breakfast, pancakes, oatmeal
- Method: stove top
- Cuisine: American
Description
An easy, delicious and protein-packed recipe, these egg white and oatmeal protein pancakes are made with simple, nutritious ingredients.
Ingredients
- 1 cup egg whites
- 1/3 cup oats
- Sweetener of choice: 1 dropper-full liquid stevia (my preference), a splash of maple syrup or 2 teaspoons sugar
- Cinnamon to taste (I use a lot of cinnamon!)
- Optional: Small splash of vanilla extract
Instructions
- Spray pan with cooking spray and heat over a medium high heat
- Stir all ingredients together until adequately combined and pour into pan
- When the pancake begins to turn white and the edges of the pancake begin to harden, flip and cook for another one to two minutes
- Top with syrup, nut butter, fresh fruit or slivered almonds and enjoy
Notes
Liquid egg whites from a carton work best in this recipe.
I also love adding a tablespoon of chia seeds and/or ground flaxseeds to this recipe for healthy fats, additional fiber and texture.
Nutrition
- Serving Size: 1 pancake (entire recipe)
- Calories: 230
- Sugar: 2g
- Sodium: 408mg
- Fat: 2g
- Carbohydrates: 24g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 0mg
Sometimes my pancake comes out looking more like scrambled eggs than a pancake, so don’t worry if that happens to you, too! The taste is still the same!
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Okay okay okay, add many times add I’ve seen u post these protein pancakes for breakfast, I think I’m finally going to make them 😉
Too funny! This is usually how I do mine. Sometimes oat bran over oatmeal, and sometime protein powder in a pinch. If I really need to pack a protein punch, sometimes I’ll do a combo of the two. Can tag you on IG with a few of my favorite go-to’s.
How many calories does pancake have?
According to my calculations, each “pancake” is 241 calories … 9% are from fat (2.51 g), 50% from protein (30.13 g), and 37% from carbohydrate 22.18 g). I made mine with organic oats, rolled extra thick (Bob’s Red Mill). I did not add any sweetener.
I love having protein pancakes with bananas and chocolate! Ooh and almond butter!
My hubby was like “your omelet looks good” ?I was like it’s a pancake but it is! Haha and I agree- I never feel like having to deal with the blender in the AM!
I make it up the night before so the oatmeal soaks up the egg while and it is more like a pancake
is the pancake heavier or soggy??? That sounds like something I would want to do as the oats when I make pancakes don’t seem very digestible
Have you ever prepared any kind of protein pancakes the night before?? Either with bananas, cottage cheese, eggs, etc. Does the batter stay good overnight? I’m trying to get my husband to eat better breakfasts than Cheerios! Haha!
I finally made this after teaching a couple fitness classes this morning. Perfect!! I am always starving when I get home, and it hit the spot! I was unsure one “pancake” would satisfy my crazy hunger, but it was soooo filling. Thanks for sharing ?
I have been blending these in the blender before cooking them to mix everything up. They come out just like pancakes when I do! Taste is perfect too. I’ve even been tossing in a few strawberries for added sweetness. Mmmm….
What if you pop your dry oatmeal in a food processor before mixing it with with the egg white? I’m going to try that and see if I can accomplish a smoother consistency that is more like a traditional pancake…
Julie, I have been making this for a couple of years now since I read it in maybe 2020 on your blog and love it! I have also shared it with people too! I love it topped with almond butter and maple syrup! The best!
I used quick oats, and they did not have enough time to soften to a desired texture. I used cinnamon, vanilla, Splenda, and sugar free maple syrup, along with a handful of frozen blueberries. It still had a very egg white taste to it. Tomorrow I will cook the oats with almond milk prior to mixing with the rest of the ingredients to see if that helps the texture/flavor.
These were so good! They didn’t take a lot of time to make. I mixed in a mini blender the egg whites with the oats , added vanilla and cinnamon, a banana and frozen wild blueberries. I topped with a little butter and sugar free syrup. They tasted like a healthy pancake to me. I loved this recipe and will add it to my rotation. Thank you!
I tried this recipe today. It didn’t really turn out like a pancake, could be the oats that I used, more like a protein omelette. Still tasty though, and very filling!
I added a quarter of a banana and blended to get a consistency I was happy with. Great easy new go to for me. Thanks for sharing!
Hi just wondering
I am on soaked steel oats anywhere from 1 to 3 days
I use 1/ 2 steel oats soaked in cup of water
Put in fridge ( going to leave on counter , read it was better)
Two egg whites
Cinnamon, vanilla chia seed , pumpkin seeds
1/4 banana heat pan with little olive oil
Cook on low about 15 mins is this healthy
Love these but I never know what kind of oats are best. Instant, rolling, steel?
I make this a lot.
But I usually make 4 crepes out of the batter.
Best with pure pistachio butter.