These fluffy high protein pancakes without protein powder or cottage cheese deliver over 20g of protein per serving. They are made with just oats, Greek yogurt, eggs, and a touch of vanilla for a simple, nutritious breakfast.
As a Registered Dietitian, I love that this recipe is made with simple ingredients that many people already have in their kitchen—because I know protein powder isn’t a staple for everyone.
And don’t worry, these aren’t cottage cheese pancakes! While I personally love cottage cheese, I know it’s not for everyone. But if you are a fan, I have plenty of recipes you’ll love—like my cottage cheese banana bread, cottage pasta bake and cottage cheese hummus to name a few!)
But these pancakes aren’t just protein powerhouses—they also provide complex carbs to keep you fueled and satisfied until lunch. Plus, they’re perfect for meal prep! Just make a big batch and reheat them throughout the week for a quick and easy breakfast or brunch.
Jump to:
- Why This Dietitian Loves This Recipe (And You Will Too!)
- Why is a High Protein Breakfast Important
- Macros For These Protein Pancakes
- Key Ingredients
- How to Make Your Own Oat Flour
- Why NOT Use Protein Powder In These Pancakes
- Substitutions
- Recipe Variations
- Perfect Topping Combinations
- How To Make This Recipe
- How Many Pancakes Does This Yield
- Equipment
- Storage
- Expert Tips for Making This Recipe
- Making Protein Pancakes Family and Kid-Friendly
- How to Create a Balanced Breakfast with These Pancakes
- FAQs
- Related
- Want to Learn About Nutrition?
- 📖 The Recipe
- High Protein Pancakes Without Protein Powder or Cottage Cheese
- 💬 Comments
Why This Dietitian Loves This Recipe (And You Will Too!)
- Provides over 20g of protein per serving without using protein powder
- Contains balanced macronutrients (protein from eggs and yogurt, complex carbs from oats and fat from the egg yolk)
- Rich in calcium from the Greek yogurt to support bone health. I am very passionate about proactively looking after our bone health, particularly for women post menopause but women and men of all ages should prioritize their bones
- Provides selenium and choline from eggs which support brain health for everyone but are also a key component of a fertility diet plan
- Customizable with various toppings to add different nutrients and flavors
Why is a High Protein Breakfast Important
If you've watched any of my YouTube videos you've probably heard me banging on about the importance of starting the day with a solid amount of protein. This is a crucial part of any weight management strategy. But even if weight loss isn’t your goal, getting enough protein at breakfast still has huge benefits.
Protein helps keep you full and satisfied, so you’re less likely to reach for unnecessary snacks throughout the day. It also plays a crucial role in preserving muscle mass—and that’s not just about looking toned. We often forget that our heart and lungs are muscles too, so protein is essential for overall health, not just aesthetics!
If you want to learn more about your individualized protein needs I have written a full post on how much protein you should be consuming, specifically for you.
Looking for more high protein recipes? Well you are in the right place! Check out the below for lots of easy recipe ideas.
Macros For These Protein Pancakes
Please remember though a recipe is much more than its nutritional content, and these numbers shouldn't solely dictate your food choices.
I have also previously written about the nuances of calorie counting.
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.
- Oat Flour: You can use store-bought oat flour or make your own (see below). It adds a subtle nutty flavor and provides complex carbohydrates.
- Eggs: Fresh, large eggs work best. They provide structure, protein, and help the pancakes rise.
- Greek Yogurt: My preference is always the 2% fat Greek yogurt from FAGE for maximum protein content and creaminess, but any Greek yogurt will work. Look for varieties without added sugars. If you need more help choosing a yogurt check out my yogurt guide here.
- Vanilla Extract: Pure vanilla extract adds depth of flavor without additional calories or sugar.
- Baking Powder: Make sure it's fresh (less than 6 months old) to ensure proper rising of your pancakes.
How to Make Your Own Oat Flour
Save money by making your own oat flour at home. It's incredibly simple and cost-effective. The mark-up cost of oat flour in the store really bugs me!
- Start with rolled oats (old-fashioned oats work best, but quick oats will also work)
- Place the oats in a food processor, high-powered blender, or coffee grinder. I use my ninja foodi
- Pulse or blend until the oats have a fine, flour-like consistency (about 30-60 seconds)
- For extra-fine flour, sift the ground oats and re-blend any larger pieces
- Store homemade oat flour in an airtight container in a cool, dry place for up to 3 months, or in the freezer for up to 6 months
Why NOT Use Protein Powder In These Pancakes
I have nothing against protein powder in pancakes, but I know that not everyone has it on hand—or enjoys the slightly artificial or chalky taste that some protein powders can have. The good news? These pancakes hold their own against any protein-powder version, delivering just as much nutrition.
They’re also a great option for kids! Unlike adults, kids don’t have the same high protein requirements, so a balanced breakfast with natural protein sources is often enough. Plus, I’ve included some simple tweaks below to make these pancakes even more kid-friendly!
Substitutions
Here are some tips to help you adjust the recipe to suit your individual dietary needs and preferences
- Lower in calories - use 2-3 egg whites instead of eggs, I have not tried this though so please let me know how it goes. Alternatively you could half the serving size.
- Low carb - Sub oat flour for almond flour.
- Gluten free - Use certified gluten free oats if you have celiac disease or gluten sensitivity.
- Dairy-Free: Substitute the Greek yogurt with coconut yogurt or a thick, unsweetened plant-based yogurt (though this will reduce the protein content).
- Egg-Free/Vegan: This recipe relies heavily on eggs for protein and structure. For a vegan option, you would need to significantly modify the recipe with alternatives like flax eggs and plant-based protein, which would change the nutritional profile. For this reason i don't recommend trying to make this recipe egg-free. Instead check out rainbow plant life for incredible vegan recipes.
- Low-FODMAP: This recipe is naturally low in FODMAPs if you use lactose-free Greek yogurt.
Let me know in the comments if you do make any of these adjustments, I'd love to hear how it worked out and it may help other readers too! 💛
Recipe Variations
I have kept this pancake recipe very neutral so you can get extra creative with making the batter into different flavors! Here are some ideas to help get you started.
Standard Variations:
- Blueberry Protein Pancakes: Fold ½ cup fresh blueberries into the batter. I don't advise using frozen unless you have defrosted them as they may come with too much liquid making the batter too runny/
- Banana Protein Pancakes: Add ½ mashed ripe banana to the batter for natural sweetness.
- Chocolate Protein Pancakes: Add 1 tablespoon of cocoa powder to the batter, or 1-2 tablespoon of chocolate chips (or both!)
- Cinnamon Apple: Add ½ teaspoon of cinnamon to the batter and 2 tablespoon of apple sauce. Then top with my air fryer apples.
- Peanut Butter Jelly: Drizzle with my raspberry chia jam and peanut butter.
Seasonal Adaptations:
- Spring: Top with fresh strawberries and an extra dollop of Greek yogurt.
- Summer: Add lemon zest to the batter and serve with fresh berries.
- Fall: Mix in ¼ teaspoon pumpkin spice and top with roasted pumpkin cubes.
- Winter: Add orange zest to the batter and top with cranberry compote.
Scaling Options:
Meal Prep: Triple the recipe and freeze or store in portions for quick weekday breakfasts.
Family Breakfast: Double or triple the recipe for a family. Keep cooked pancakes warm in a 200°F (95°C) oven while preparing the rest.
Perfect Topping Combinations
This is the fun part—what are we going to ADD to these pancakes?
My nutrition philosophy is all about addition, whether that’s boosting the nutrition or simply making food more enjoyable (because sometimes, you just need a little chocolate for the soul!).
The Classic Protein Boost
- 2 tablespoons of Greek yogurt
- Fresh berries
- Drizzle of honey or maple syrup
- Sprinkle of cinnamon Adds approximately 5g additional protein from the greek yogurt
The Tropical Twist
- Sliced mango and kiwi - kiwis are one of my favorite sleep promoting foods
- Toasted coconut flakes
- Small dollop of coconut yogurt
The Nutty Professor
- 1 tablespoon almond or peanut butter
- Sliced banana
- Sprinkle of crushed walnuts
- Tiny drizzle of maple syrup
The Autumn Harvest
- Air fryer apples
- Chopped pecans
- Small dollop of Greek yogurt
The Chocolate Lover
- 1 tablespoon cocoa nibs or a few dark chocolate chips
- Sliced strawberries
- Dollop of Greek yogurt
Or Try a Pancake Sandwich!
Combine Greek yogurt with a spoonful of your favorite nut butter and place it between two pancakes for a delicious breakfast "sandwich"! Alternatively, try adding scrambled eggs or fluffy egg whites between two pancakes for a delightful sweet and savory morning meal combination.
How To Make This Recipe
Below are the simple steps for how to make this pancake recipe with visuals I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
- Step 1: In a medium bowl, combine the oat flour, baking powder, and a pinch of salt if desired.
- Step 2: In a separate bowl, whisk together the eggs, Greek yogurt, and vanilla essence until smooth. It may be easier to do this in a blender if you have one.
- Step 3: Pour the wet ingredients into the dry ingredients and whisk until just combined.
- Step 5: For each pancake, pour approximately 2-3 tablespoons of batter into the pan. Cook for 2-3 minutes until bubbles form on the surface and the edges look set.
- Step 7: Transfer to a plate and repeat with the remaining batter.
- Step 4: Heat a non-stick pan over medium heat and lightly coat with cooking spray or a small amount of oil.
- Step 6: Carefully flip each pancake with a spatula and cook for an additional 1-2 minutes on the other side until golden brown.
- Step 8: Stack them high and serve warm with your choice of toppings.
Hint: Depending on your pan size, you can cook 2-3 pancakes at once.
How Many Pancakes Does This Yield
Someone always ask me this question on Instagram, so for those of you who are detail oriented this recipe yields 4 pancakes that are about 10cm in diameter. This makes a small stack but if you want a very high dramatic tall stack I would recommend doubling the recipe.
These are so simple to make and I love that I don't need any fancy ingredients. My kids love them and I feel good knowing I am providing a healthy breakfast made with fresh ingredients.
Eleanor
Equipment
Blender or food processor for making oat flour - I LOVE my ninja foodi and couldn't recommend it enough. I also used a blender to combine the eggs and yogurt. If you don't have a blender for this step you could use an electric whisk or whisk by hand (strength required though!).
A good non-stick pan. This is a game-changer in the kitchen—my absolute favorite is my Always Pan! It’s hands down the best non-stick pan I’ve ever used, and I love that it even has a built-in spoon rest. Plus, it’s so pretty that I often serve dishes straight from the pan, and guests always compliment it!
Storage
- Refrigerator: Store leftover pancakes in an airtight container for up to 3 days.
- Freezer: Place cooled pancakes in a single layer on a baking sheet and freeze until solid. Then transfer to a freezer bag with parchment paper between layers. They'll keep for up to 3 months.
- Reheating: Microwave refrigerated pancakes for 20-30 seconds. For frozen pancakes, microwave for 60 seconds or toast in a toaster until heated through.
- Make-Ahead: You can prepare the batter the night before and store it in the refrigerator. Give it a good stir before cooking, and add a splash of milk if it has thickened too much.
Expert Tips for Making This Recipe
Don't overmix the batter, as this can make your pancakes tough. Mix just until the ingredients are combined.
Let the batter rest for 5 minutes before cooking to allow the oats to absorb some moisture.
Make sure your pan is properly preheated before adding the batter.
Wait until bubbles form on the surface before flipping to ensure they're cooked enough to hold together.
If your pancakes are browning too quickly, reduce the heat slightly.
For extra fluffiness, separate the eggs and whip the whites before folding them into the batter.
Making Protein Pancakes Family and Kid-Friendly
These pancakes are great for the whole family including kids. Kids surprisingly don't need as much protein as adults even though they are growing. I love how this recipe is high in protein without being excessive, making it versatile for everyone.
If you have fussy eaters at home, here are some tips for making these pancakes even more appealing to younger eaters:
- Create pancake shapes using cookie cutters or by carefully pouring the batter
- Make "pancake art" with fruit toppings - try banana slices for eyes, strawberry halves for a smile, and blueberry hair
- Set up a DIY pancake bar with various healthy toppings so kids can customize their own plates
- For picky eaters, try mini silver-dollar sized pancakes for a fun "finger food" approach
- Add a tiny bit of natural food coloring for "rainbow" pancakes
- Involve kids in the measuring and mixing process to increase their interest in trying the final product
How to Create a Balanced Breakfast with These Pancakes
In my online dietitian consultations I am frequently preaching the balanced plate model with my clients.
Here are some ideas to adopt this recipe to fit the balanced plate framework.
Remember, not all meals have to be perfectly balanced but it can be a good place to start.
These pancakes already offer a good balance of nutrients, but here are some tips to optimize it further:
- Protein Source: The pancakes themselves provide an excellent protein foundation (20g per serving). If you require more protein serve extra Greek yogurt on top.
- Complex Carbohydrates: Oat flour in the pancakes offers fiber-rich carbs
- Healthy Fats: Add a tablespoon of nut butter or sprinkle over some crushed nuts and seeds
- Fruits/Vegetables: Pair with a side of berries or sliced fruit.
- Hydration: Complete your breakfast with water, unsweetened tea, or coffee
This approach ensures you're getting a comprehensive range of nutrients to start your day, keeping you satisfied and energized throughout the morning.
FAQs
This usually happens if you try to flip them too early. Wait until bubbles form on the surface and the edges look set before flipping. Also, make sure your pan is properly preheated and lightly greased.
Yes, these pancakes can be part of a weight management plan as they're high in protein, which helps promote satiety, and contain complex carbohydrates from oats that provide sustained energy rather than a quick sugar spike.
Yes and I recommend doing so! If using store-bought oat flour, you can put all ingredients in a blender for quick mixing. If making your own oat flour, blend the oats first, then add the remaining ingredients.
Yes, you can make these high protein pancakes without baking powder or baking soda, but they won't rise as much. A good hack specifically for this recipe is to separate your eggs and whip the whites until stiff peaks form, then gently fold them into the batter with the oat flour, Greek yogurt, and egg yolks. This method creates natural lift and fluffiness without any chemical leaveners while maintaining all the protein benefits.
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
High Protein Pancakes Without Protein Powder or Cottage Cheese
Equipment
- blender or food processor optional
Ingredients
- 40 g oat flour store-bought or homemade
- ½ teaspoon baking powder
- pinch salt optional
- 2 large eggs
- 100 g Greek yogurt I use 2% fat
- ½ teaspoon Vanilla extract
- Optional: 1 teaspoon maple syrup or honey
- Cooking spray or a small amount of oil for the pan
Instructions
- In a bowl, combine the oat flour, baking powder (& salt if using).40 g oat flour, ½ teaspoon baking powder, pinch salt
- In a separate bowl, whisk together the eggs, Greek yogurt, vanilla essence (and honey/maple syrup if using) until smooth. It may be easier to do this in a blender if you have one.2 large eggs, 100 g Greek yogurt, ½ teaspoon Vanilla extract, Optional: 1 teaspoon maple syrup or honey
- Pour wet ingredients into dry ingredients and whisk until just combined.
- Heat a non-stick pan over medium heat and lightly coat with cooking spray or oil.Cooking spray or a small amount of oil for the pan
- Pour approximately 2-3 tablespoon of batter per pancake into the pan.
- Cook for 2-3 minutes until bubbles form on the surface.
- Flip with a spatula and cook for an additional 1-2 minutes until golden.
- Transfer to a plate and repeat with remaining batter.
- Serve immediately with your favorite toppings.
Notes
- To make oat flour at home: blend rolled oats in a food processor until fine and flour-like.
- Let the batter rest for 5 minutes before cooking for better texture. This will allow the oats to absorb some of the moisture.
- For extra fluffy pancakes, make sure your baking powder is fresh.
Need to adapt this recipe to your unique needs? E.g., gluten-free, dairy-free, or vegan. Details on how to do this can be found in the full blog post. Add to these pancakes - I love to think about nutrition from an additive point of view rather than thinking about things we should cut out. These pancakes are the perfect base for customizing with various toppings like fresh fruit, Greek yogurt, or nut butter. Additional Nutrition Information I’ve included an estimated nutrition breakdown for this recipe below. Remember, though, that a recipe is much more than its nutritional content, and these numbers shouldn't solely dictate your food choices. If you want to learn more about your protein needs, check out my protein article here.
For more nutrition information and tips, visit www.marialuceydietitian.com and come say hi on Instagram and YouTube I hope you enjoy this recipe as much as I do! 😊 The owner of this website is not liable for this estimation.
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