This protein pancake bowl is the ultimate breakfast hack for busy mornings. Ready in just 90 seconds, this microwave pancake combines the goodness of banana, protein powder, and almond flour for a satisfying meal that's both nutritious and delicious.
As a dietitian who's lived and worked across three continents, I've learned that a good healthy breakfast doesn't need to be complicated or time-consuming. This protein pancake bowl became my go-to during busy clinic mornings in Bermuda and has remained a staple in my breakfast rotation ever since.
What makes this recipe special is how it delivers all the fluffy satisfaction of traditional pancakes without the fuss of flipping or cleaning multiple pans. Plus, the protein boost from both the egg and protein powder makes this a balanced high protein recipe that actually keeps you full until lunch. If you enjoy quick, nutritious breakfasts, you might also like my healthy overnight oats recipe or blended baked oats.
If you don't have any protein powder to hand check out my other protein pancake recipe that requires zero powder!
Why This Dietitian Loves This Recipe (And You Will Too!)
- Balanced macronutrients with carbs from banana, protein from the egg and protein powder, and healthy fats from almond flour
- Quick source of protein (at least 30g depending on your protein powder) to support muscle maintenance and satiety
- Contains fiber from the banana and almond flour to support digestive health
- Customizable to suit different dietary needs and flavor preferences
- Perfect for portion control as it's made and eaten in one bowl
- Ready in under 2 minutes - perfect for busy mornings when nutrition often takes a backseat
- No pancake mix needed
Macros for These Microwavable Pancakes
Key Ingredients
Below are some ingredient notes. For the exact ingredient measurements and the full recipe, be sure to check the printable recipe card at the bottom.
- Banana - Choose a ripe banana with some brown spots for natural sweetness. The riper the banana, the sweeter your pancake bowl will be.
- Protein Powder - Opt for a high-quality protein powder with minimal additives. Vanilla works well in this recipe, but any flavor you enjoy will work. Whey, plant-based, or collagen protein powders all work great.
- Almond Flour - Look for fine-ground blanched almond flour for the best texture. This adds a subtle nutty flavor and keeps the pancake moist. If you don't have almond flour I have also used oat flour in this recipe which worked out equally as well. If you don't have oat flour just blend down some oats in a food processor!
- Milk - Any milk works well here. I typically use low-fat dairy milk, but plant-based alternatives like almond, oat, or soy milk work perfectly too.
- Baking Powder - This is crucial for the fluffiness factor! Make sure your baking powder is fresh (less than 6 months old) for optimal rising.
Substitutions
Here are some tips to help you adjust the recipe to suit your individual dietary needs and preferences
- How to make this recipe lower in calories - swap the egg for two egg whites and use oat flour instead of almond flour.
- How to make this recipe higher in protein - Swap the milk for 2 egg whites and consider adding a tablespoon of Greek yogurt to the batter.
- Gluten-Free: This recipe is naturally gluten-free as written, just ensure your protein powder is certified gluten-free if you have celiac disease.
- Dairy-Free: Use a plant-based milk and dairy-free protein powder.
- Vegan: Replace the egg with 2 tablespoons of unsweetened applesauce or an additional half banana. Use plant-based milk and protein powder.
- Nut-Free: Substitute the almond flour with oat flour (blended rolled oats) or coconut flour (note: if using coconut flour, reduce to 1 tablespoon as it's highly absorbent).
Let me know in the comments if you do make any of these adjustments, I'd love to hear how it worked out! 💛
Pancake Bowl Variations
Standard Variations:
- Chocolate Lover's Bowl: Add 1 teaspoon of cocoa powder and a few dark chocolate chips
- Berry Blast: Add ¼ cup of fresh berries to the batter before microwaving. I'd avoid using frozen as they may carry too much liquid, defrost them first if needed
- PB&J: Swirl in 1 teaspoon of peanut butter and top with chia berry jam
- Cinnamon Roll: Add ½ teaspoon of cinnamon and a drop of vanilla extract
Seasonal Adaptations:
- Fall Favorite: Add ¼ teaspoon pumpkin spice and top with diced apples. You could also swap the banana for 4oz of apple sauce.
- Summer Berry: Top with fresh seasonal berries and a dollop of Greek yogurt
- Winter Warmer: Add warming spices like nutmeg and ginger, top with air fryer apples
Scaling Options:
This recipe makes a perfect single serving. For two people, double all ingredients. When cooking in the microwave, it's better to make individual pancake bowls one at a time rather than trying to cook a larger portion
How To Make These Protein Pancakes In The Microwave
Below are the simple steps for this pancake recipe with visuals that I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
- Step 1: In a microwave-safe bowl, mash half a banana (about 50g) until smooth.
- Step 2: Add 1 egg and 50ml milk to the mashed banana and stir well.
- Step 3: Add 1 scoop (28g) protein powder, 15g almond flour, and ½ teaspoon baking powder.
- Step 5: Cover the bowl with parchment paper or a paper towel to prevent splatters and keep the pancake from drying out.
- Step 4: Mix thoroughly until the batter is smooth with no dry spots.
- Step 6: Microwave on high for 1 minute 30 seconds (90 seconds), or until the center is set. Microwave times may vary, so check at 1 minute and add more time if needed.
- Let it cool slightly before eating directly from the bowl or adding toppings.
Note: The pancake will puff up significantly in the microwave and then settle slightly as it cools.
Thank you for this recipe, I love how its gluten free and requires no flipping!
Equipment
- A microwave safe bowl (preferably wide and shallow for even cooking). Note: The pancake will puff up significantly in the microwave so the bowl needs to have sufficient depth to support the pancake. Try to use a bowl that's at least twice the size of your batter.
- Parchment paper or paper towel to cover
Tips for Microwaving Pancakes
Microwaving pancakes is an art that's easy to master with a few simple tips:
- Always use a microwave-safe bowl that's wider rather than deeper for more even cooking
- If your microwave has a turntable, make sure it's working - this will help ensure even cooking.
- Cover your batter with parchment paper or a paper towel - this traps steam and helps the pancake cook evenly while preventing it from drying out
- Microwave power varies significantly between models - start with less time and add more as needed
- Let the pancake stand for 30 seconds after microwaving as it will continue cooking with residual heat
- The center should be just set but still moist - if it's rubbery, you've overcooked it
- For multiple servings, it's better to make individual pancake bowls one at a time rather than trying to cook a larger portion
Storage
This pancake bowl is best enjoyed fresh from the microwave. However, if needed:
Fridge: You can refrigerate the cooked pancake bowl for up to 48 hours. Reheat in the microwave for 20-30 seconds before eating.
Freezer: Not recommended as the texture becomes soggy when thawed.
Make-Ahead Option: You can combine the dry ingredients (protein powder, almond flour, baking powder) in advance and store in an airtight container or small zip-top bag. In the morning, just add the wet ingredients.
Another option is to fully cook them, cool completely, then refrigerate for up to 2 days. Reheat for 20-30 seconds in the microwave. The texture won't be quite as fluffy as fresh, but it's still delicious for busy mornings!
Serving Suggestions
This protein pancake bowl is delicious on its own, but here are some topping ideas to take it to the next level:
- Fresh fruit (berries, sliced banana, diced apple)
- A dollop of Greek yogurt for extra protein
- A drizzle of honey or maple syrup
- A sprinkle of granola for added crunch
- Nut butter swirl (try it with almond butter energy balls on the side) or crumble them over the top instead of granola
- A few chocolate chips while still warm so they get melty
For a complete breakfast, pair with a side of fresh fruit and a hot cup of Barry's tea (Irish people will get this!) or coffee.
Expert Tips for Making This Recipe
Use a bowl that's at least twice the size of your batter as the pancake will rise significantly.
Don't skip mashing the banana thoroughly - lumps of banana can create uneven cooking.
The consistency of your batter should be thick but pourable, similar to regular pancake batter. If it's too thick, add a splash more milk.
Let the pancake rest for about 30 seconds after microwaving - this allows the center to finish cooking with residual heat.
If your microwave has a turntable, make sure it's working properly to ensure even cooking.
Make a few of these protein pancake bowls at a time - they work well as part of a weekly meal prep routine and travel well too if you want to bring them into the office
FAQs
Yes! You can substitute the protein powder with 2 tablespoons of flour (all-purpose, oat, or almond flour) plus 1 teaspoon of sweetener if desired. The protein content will be lower, but the pancake should still turn out fluffy.
This happens when your bowl is too small. The batter expands significantly during cooking, so use a bowl that's at least twice the volume of your batter.
Absolutely! Using a whole banana will make your pancake sweeter and more moist. You may need to add 1-2 extra tablespoons of almond flour to balance the extra moisture and increase cooking time by 15-30 seconds.
Yes, this is a kid-friendly recipe, however younger kids dont tend to need this amount of protein at breakfast.
While this recipe is optimized for the microwave, you can cook it on the stovetop. Pour the batter into a greased non-stick pan over medium heat and cook for 2-3 minutes per side until golden brown.
As a dietitian, I believe boxed pancakes can occasionally fit into a balanced diet, but they typically contain additives, preservatives, and added sugars that you won't find in homemade versions.
Yes! This recipe works well in a large microwave-safe mug (12-16oz capacity). The pancake will rise quite a bit during cooking, so make sure your mug is only filled halfway with batter. The cooking time remains the same, but check it after 1 minute as mugs can sometimes conduct heat differently than bowls.
While these pancake bowls are best enjoyed fresh, you can prep components ahead of time. Mix your dry ingredients (protein powder, almond flour, baking powder) and store in small containers or bags. In the morning, just add your banana, egg, and milk. Another option is to fully cook them, cool completely, then refrigerate for up to 2 days. Reheat for 20-30 seconds in the microwave. The texture won't be quite as fluffy as fresh, but it's still delicious for busy mornings!
Want to Learn About Nutrition?
Here are some nutrition education articles from a dietitian! And if you have any questions, feel free to reach out - I'm here to help.
📖 The Recipe
Protein Pancake Bowl: A 2-Minute Easy Microwaveable Breakfast
Equipment
Ingredients
- ½ ripe banana 50g
- 1 large egg
- 50 ml milk any type - I used low fat dairy
- 1 scoop 28g protein powder
- 15 g almond flour
- ½ teaspoon baking powder
Instructions
- In a microwave-safe bowl, mash the banana until smooth.½ ripe banana
- Add the egg and milk, then mix well.1 large egg, 50 ml milk
- Add protein powder, almond flour, and baking powder. Stir until completely combined with no dry spots.1 scoop, 15 g almond flour, ½ teaspoon baking powder
- Cover bowl with parchment paper or paper towel.
- Microwave on high for 90 seconds, or until center is set (check at 1 minute if your microwave is powerful).
- Let cool slightly before adding toppings and enjoying straight from the bowl.
Notes
- Use a bowl that's at least twice the size of your batter as the pancake will rise significantly.
- Microwave timing may vary by 15-30 seconds depending on your microwave's power.
- For best results, eat immediately after cooking.
- Great topped with fresh fruit, yogurt, or a drizzle of honey.
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