Easy protein pancakes with 27 g protein
These protein pancakes are made from nonfat Greek yogurt, one egg, 40 g of rolled oats and half a banana, with no protein powder. One serving has about 27 grams of protein and 370 calories and takes about 15 minutes.
Quick answer
Blend 150 g of nonfat Greek yogurt, one large egg (50 g without shell), 40 g of rolled oats and 59 g of peeled banana into a thick batter, then cook small pancakes over medium-low heat. The single serving provides about 27 g of protein, 46 g of carbohydrate and 6 g of fiber for roughly 370 calories, before oil and toppings.
| Calories | Protein | Carbohydrate | Fat | Fiber |
|---|---|---|---|---|
| About 370 kcal | About 27 g | About 46 g | About 8 g | About 6 g |
See also: Healthy baking · High-protein snacks · Healthy air fryer recipes
Recipe
Makes 1 serving
Ingredients
- 150 g plain nonfat Greek yogurt
- 1 large egg (about 50 g without shell)
- 40 g rolled oats
- 59 g peeled banana (about 1/2 medium)
- 1/2 teaspoon baking powder
- Cinnamon and a pinch of salt
Method
- Blend all ingredients until mostly smooth.
- Rest the batter for 3 minutes.
- Lightly coat a nonstick pan and heat over medium-low heat.
- Cook small pancakes for 2–3 minutes, flip when the edges set, then cook for 1–2 minutes more.
Protein pancake ingredients
The Greek yogurt and egg supply most of the protein, the oats add fiber and structure, and the banana adds sweetness and moisture. The nutrition figures assume nonfat yogurt; whole-milk Greek yogurt adds roughly 60 calories and 7 g of fat. Use certified gluten-free oats if you need them.
| Ingredient | Amount |
|---|---|
| Plain nonfat Greek yogurt | 150 g |
| Large egg | 1 (about 50 g without shell) |
| Rolled oats | 40 g |
| Banana | 59 g peeled (about 1/2 medium) |
| Baking powder | 1/2 tsp |
| Cinnamon and salt | To taste |
Related: oatmeal calories — what the oats in the batter contribute
How to make protein pancakes
Keep the pancakes relatively small so the center cooks before the outside browns. Medium-low heat works better than high heat because the banana makes the batter prone to browning.
- Blend the yogurt, egg, oats, banana, baking powder, cinnamon and salt until mostly smooth.
- Rest the batter for 3 minutes so the oats absorb moisture.
- Lightly coat a nonstick pan and heat it over medium-low heat.
- Cook small pancakes for 2–3 minutes, flip when the edges set, then cook for 1–2 minutes more.
- Serve immediately with fruit or another topping of your choice.
How to increase the protein
Protein powder is optional. A small amount can increase protein, but it also absorbs liquid and can make pancakes dry. Add one tablespoon at a time and loosen the batter with milk if needed.
- Use a higher-protein Greek yogurt or skyr.
- Add one extra egg white.
- Serve with cottage cheese or extra Greek yogurt.
- Keep syrup and nut butter portions separate when tracking calories.
Related: healthy baking — the same swaps in the oven · healthy lunch ideas — the same build applied to lunch
Storage and reheating
Refrigerate cooked pancakes within two hours, or one hour when the temperature is above 90°F. Store at 40°F or below and use within three to four days, or freeze later portions promptly with parchment between layers. USDA advises reheating leftovers to 165°F; avoid leaving a cooked batch at room temperature to cool for hours.
Sources
Nutrition values are estimates based on authoritative food-composition data and public-health guidance. Product labels and serving sizes vary.
- USDA FoodData Central: plain Greek yogurt
SR Legacy 170894 (nonfat), 170903 (low-fat) and 171304 (whole-milk): about 10.2, 10.0 and 9.0 g protein/100 g respectively. These are representative foods, not every brand's label.
- USDA FoodData Central: whole eggs, whites and yolks
SR Legacy records 171287 (whole), 172183 (white) and 172184 (yolk). A large egg is 50 g edible egg; its white is about 33 g and yolk 17 g. Shell weight is excluded.
- USDA FoodData Central: dry rolled oats
SR Legacy 173904: 379 kcal, 13.2 g protein, 67.7 g carbohydrate, 6.52 g fat and 10.1 g fiber/100 g. Pancake nutrition uses 40 g dry oats.
- USDA FoodData Central: raw banana
SR Legacy 173944: 89 kcal and 1.09 g protein/100 g. The pancake calculation uses 59 g peeled banana, approximately half a medium banana.
- USDA: Leftovers and food safety
US guidance on prompt refrigeration, the three-to-four-day refrigerated leftover window and reheating leftovers to 165°F.
More nutrition guides
Six baking swaps that work, plus a 125-calorie muffin
Practical snack ideas with protein and calorie estimates
12 ideas with times, temperatures and calories
15 dessert ideas from about 45 to 200 calories a serving
Calories, protein and fat for 80/20, 90/10 and 93/7, raw and cooked
Protein by cooked portion size, with raw-to-cooked guidance
Protein in one, two or three eggs, plus whites and yolks
Protein per serving and comparisons with regular yogurt and skyr
Frequently asked questions
- Can I make protein pancakes without protein powder?
- Yes. In this recipe, 150 g of nonfat Greek yogurt and one large egg supply about 22 g of the 27 g of protein, so powder is optional. A spoonful of powder raises the protein further but also dries out the batter.
- Why are my protein pancakes dry?
- Too much protein powder, high heat or overcooking are the usual causes. Keep the batter thick but pourable, loosen it with a splash of milk if needed, and cook over medium-low heat so the center sets before the outside browns.
- Can I make the batter ahead of time?
- It is best cooked soon after mixing, because the oats keep absorbing liquid and the batter thickens as it stands. To have breakfast ready ahead of time, cook the pancakes and refrigerate or freeze them instead.