Are you searching for a high-protein breakfast recipe that doesn’t rely on protein powder? Look no further than these simple and scrumptious pancakes made without protein powder!
With just six basic ingredients that are likely already in your pantry, including oats, eggs, banana, peanut butter (or sunflower seed butter), baking powder, and cinnamon, you can whip up a batch of these pancakes in no time with a blender.
These pancakes provide a whopping 22 grams of protein per serving, making them a nutritious and delicious way to start your day.
Why This Works
- 6 simple ingredients
- 22 grams of protein without the use of a protein powder
- 10 minutes to make
- Works with quick-cooking or old-fashioned oats
- Gluten-free if using gluten-free oats
- Customizable flavor
- Make in advance to store in freezer
Ingredients and Nutrition
Oats
A versatile whole grain, oats are used in various sweet and savory dishes like granola, oatmeal, muffins, and meatloaf recipes.
Oats offer the following nutrients and health benefits:
- High fiber: One cup of oats provides about 8 grams of fiber. Fiber keeps you feeling full for longer periods of time, regulates blood sugar levels, and promotes digestive health. In contrast, refined flour used in traditional pancake recipes has less fiber.
- Protein: One cup of oats contains about 11 grams of protein, an essential macronutrient that supports muscle growth and repair.
- Minerals such as:
- Copper: A mineral required for red blood cell and energy production, connective tissue health, immune function, and antioxidant protection.
- Magnesium: A mineral involved in hundreds of biochemical reactions, including those related to energy production, protein synthesis, and DNA synthesis. Magnesium also plays a crucial role in muscle and nerve function.
- Manganese: An essential mineral involved in the metabolism as well as the formation of bone and connective tissue. Manganese also plays a role in antioxidant defense, helping to protect cells from damage caused by molecules known as free radicals.
- Phosphorus: A mineral required for the formation of bones and teeth, as well as for the proper functioning of cells and tissues. Phosphorus also helps regulate the body’s use of energy.
- Selenium: An essential trace mineral that acts as an antioxidant, helping to protect cells from free radical damage. Selenium aids in the production of DNA and the synthesis of thyroid hormones, which regulate metabolism and growth.
- Zinc: A mineral needed for protein and DNA synthesis, as well as wound healing. Zinc also supports immune function, helping to support the body’s defenses against infections and diseases.
- Lower glycemic index: Oats have a lower glycemic index than refined flour. This means they cause a slower and more gradual rise in blood sugar levels as opposed to spikes and crashes.
- Beneficial plant compounds: Oats also contain natural plant chemicals known as phenolic compounds and phytoestrogens. These compounds work as antioxidants, helping to reduce the harmful effects of chronic inflammation that can contribute to the development of conditions such as heart disease and diabetes [1].
Eggs
Eggs play a crucial role in pancake recipes. They serve as a binding agent that helps hold the ingredients together and gives the pancakes structure.
They also add moisture and richness to the batter, resulting in fluffy and tender pancakes.
From a nutritional standpoint, eggs provide high-quality protein, vitamins, and minerals.
They contain all nine essential amino acids, which are the building blocks of protein and are necessary for optimal health.
Additionally, eggs are rich in choline, a nutrient that plays a vital role in brain health and development.
Egg yolks in particular supply nutrients like vitamin B12, a nutrient involved in red blood cell production. Yolks also offer folate, an important vitamin for pregnant women as it supports the baby’s brain and spinal cord development.
Lastly, egg yolks are among the few foods that naturally contain vitamin D, a vital nutrient for bone and dental health.
Banana
Adding banana to a pancake recipe provides several benefits. For one, the banana adds natural sweetness to the pancakes, which helps reduce the need for added sugars. It also helps to keep the pancakes moist and tender.
From a nutritional perspective, bananas are a great source of fiber. Additionally, they offer other important vitamins and minerals, such as vitamin B6, potassium, and manganese. Potassium is particularly noteworthy, as it’s an important mineral that helps regulate blood pressure and supports heart health.
Peanut butter, nut butter, or seed butter
Adding peanut butter, nut butter, or sunflower seed butter to a pancake recipe provides a variety of benefits.
These types of butters supply healthy fats, protein, and fiber. They’re also a good source of several important vitamins and minerals, including vitamin E, magnesium, and potassium.
Additionally, nut and seed butters add a rich and delicious flavor to pancakes. Use them as an alternative to traditional syrup or other sweet toppings.
When choosing nut or seed butter, it’s important to look for varieties low in added sugars and free from hydrogenated oils.
Other ingredients for protein pancakes without protein powder
- Cinnamon (you can also use nutmeg, ginger, or pumpkin pie spice)
- Baking powder
- Butter, cooking oil, or non-stick cooking oil spray to cook pancakes
- Optional: sweetener of your choice such as sugar or sugar substitute
Special Equipment Used
Use a blender or food processor to make the batter for these protein pancakes.
A non-stick griddle pan is usually the best choice for cooking pancakes. It allows for easy flipping and prevents the pancakes from sticking to the pan, resulting in a more evenly cooked and attractive pancake.
A cast iron griddle can also work well. Avoid using stainless steel or aluminum pans, as pancakes tend to stick to these surfaces.
STEPS
Follow these quick easy steps to make protein pancakes without protein powder.
1. Heat the butter or oil
Warm up the oil or butter in a griddle or a large frying pan on medium heat. Evenly coat the pan by swirling the oil or butter around. You can also use a non-stick cooking oil spray.
2. Blend the ingredients
Put all the ingredients in a blender or food processor to prepare the pancake batter. Blend until the batter becomes smooth.
If the batter appears too thick for your liking, add a splash of milk.
3. Cook the pancakes
To prepare two pancakes, pour half of the batter onto one side of the pan. Pour the remaining half onto the other side. Alternatively, you can use a ladle for this step. You’ll get a pancake size of about 4 to 5 inches in diameter.
Cook for approximately 3 minutes, or until the pancakes turn golden brown. Note that they won’t bubble up as much as regular pancakes.
Use a spatula to flip the pancakes. Cook the other side for roughly 2 minutes, until it turns golden brown as well.
Take the pancakes out of the pan and serve them with toppings of your choice, such as maple syrup, yogurt, chopped nuts, or fruits.
Storing Leftovers
Store leftover cooked pancakes in an airtight container in the fridge for up to 3 days.
To freeze cooked pancakes, allow them to cool completely. Then place them in a single layer in a freezer-safe container or bag. It’s a good idea to separate each pancake with a layer of parchment or wax paper to prevent them from sticking together.
Store pancakes in the freezer for up to 2-3 months. To reheat, simply pop them in the toaster, microwave, or oven until heated through.
Frequently Asked Questions
Yes, you can make a protein pancake without protein powder!
Use whole food high protein ingredients, such as eggs, oats, and nut or seed butter, to create a nutritious and delicious pancake.
Adding these ingredients together results in a pancake that contains around 22 grams of protein if you follow this recipe.
Plus, making protein pancakes without protein powder allows for a more natural and whole-food approach to breakfast.
Whether protein pancakes are considered healthy or not depends on the specific ingredients used and how they fit into an individual’s overall dietary needs and goals.
Protein pancakes made with whole food ingredients like oats, eggs, and bananas can be a nutritious option for breakfast or a pre-workout meal, as they provide protein, fiber, and complex carbohydrates.
However, if the recipe includes excessive amounts of added sugars, fats, or refined flours, it may not be as healthy.
It’s important to keep in mind that protein pancakes, like any food, should be consumed in moderation as part of a balanced diet.
Ultimately, achieving a healthy diet involves consuming a variety of nutrient-dense foods while maintaining balance.
In my opinion, you can eat any food while trying to lose weight. No single food alone can cause significant changes in weight.
Whether or not you can eat pancakes while trying to lose weight depends on several factors. These factors include the ingredients used, portion size, and overall calorie intake.
If you’re trying to lose weight, it’s important to create a calorie deficit by consuming fewer calories than you burn each day.
Pancakes made with whole grains, such as oats, and topped with fresh fruit or nuts can be a healthy and satisfying breakfast option.
However, pancakes made with refined flour, excess sugar, and drenched with high-calorie toppings like whipped cream or syrup may not be the best choice for weight loss.
It’s also important to pay attention to portion sizes and how many pancakes you consume in one sitting.
A common mistake beginners make when cooking pancakes is flipping them too early. It’s important to wait until the edges start to dry out before flipping. Otherwise, the pancake may fall apart or be undercooked on one side.
Since these protein pancakes without protein powder don’t bubble as much as regular pancakes, you can peak to see if the bottom looks golden brown before flipping.
Additionally, it’s important not to overcrowd the pan or griddle. This can lead to uneven cooking and make it difficult to flip the pancakes.
Lastly, the heat of the pan or griddle can make a big difference when cooking pancakes.
If the pan is too hot, the pancakes can burn on the outside and be raw on the inside.
If the pan is too cool, the pancakes may not cook evenly or take too long to cook.
It’s important to find the right balance and heat the pan or griddle to medium heat, which is around 350-375 degrees Fahrenheit. You can test the heat by sprinkling a few drops of water on the pan; if they sizzle and evaporate, the pan is ready.
Protein Pancakes without Protein Powder 6 Ingredients
Equipment
- Measuring spoons and cups
- 1 blender or food processor
- 1 large frying pan or griddle
- 1 spatula
Ingredients
- ⅔ cup oats (old-fashioned or quick-cooking)
- 2 large eggs
- ½ banana
- 1 tablespoon peanut butter, nut butter, or sunflower seed butter
- ½ teaspoon cinnamon, nutmeg, pumpkin pie spice, or ginger
- ¼ teaspoon baking powder (see notes)
- ½ tablespoon butter or cooking oil (or non-stick cooking oil spray)
Optional: ½ tablespoon of sweetener of your choice (sugar or sugar substitute)
Instructions
- Heat the butter or oil in a griddle or large frying pan over the stove on medium heat. Swirl the butter or oil around to grease the pan evenly.
- Add all the ingredients to a blender or food processor to make the pancake batter and blend until smooth.
- To make two pancakes, pour half of the batter into one side of the pan and pour the remaining half of the batter into the other side of the pan. The pancakes will be about 4 to 5 inches in diameter. You can also use a ladle to pour the batter if that's easier. Cook for about 3 minutes or until golden brown. Then use a spatula to flip and cook the other side for about 2 minutes, until golden brown.
- Remove pancakes from the pan and serve with toppings such as maple syrup, yogurt, chopped nuts, and/or fruits.
Notes
Tried this recipe? What variations or adaptations did you make? Share in the comments.
