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
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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I make my protein pancakes with protein powder, egg whites, water, added oatmeal usually 1/4 cup or at least 2 tbsp, cinnamon and stevia all the time. I think it just depends on the ratio of your ingredients on how it will turn out. As long as it tastes good then its a winner right!
Plantain powder is a great natural booster too!!
That uber similar to the oatmeal pancake recipe on my blog!
http://www.thewellnessjourneyblog.com/recipes/?recipe_id=6038911
I found that if you stir it together, and let the oats soak up the egg whites (I usually let it do that while I’m getting ready for work) it doesn’t seem so omlet-y. 🙂
I use this recipe everyday for my 2nd meal, but I make it into a waffle. My waffles are fluffier than my pancakes. I mix 1/3 c old fashioned oats and 5 egg whites with cinnamon and let it sit in the frig for about 30 mins. Stir and pour into the waffle maker and voila!
I’ve often wondered if this would work in a waffle maker! You just gave me my answer! Thanks Natalie! 🙂
Yes! Me too 🙂 I prefer the waffle version and actually do 6 egg whites and 1/3 cup oats and let it sit for a few minutes (while I get my coffee). I eat this every morning for health and lactation purposes (those oats!) and I love love love it. I’ll add either bananas, coconut flakes, peanut butter, or just classic butter and syrup on top. So good.
It probably looks more eggy due to the higher egg:oat ratio. Jenna at “eat live run” once posted one where she mixed 1/2 cup egg whites + 1/2 cup oatmeal (let sit overnight…or few minutes…or not at all…your choice)…then fry it up in the pan. Equal ratio. Others do it with 1/2 cup oats and only 1/4 cup egg whites….either way, it depends on your texture preference I guess. You could do that cookie style in micro too I assume…
I always get super excited for oatmeal pancakes since they are by far my favorite type of pancake to make. I should start making them more but usually end up making them only on the weekends.
Well, usually I find pancakes with egg whites or eggs can turn out a little eggy which and since I can’t eat eggs anymore I love making them with chia eggs. So good and filling.
This definitely piqued my interest! I don’t often make protein pancakes, just regular ol’ carboy ones 😉 But these look good!
*carby
Any kind of protein pancake that doesn’t require dairy or use a darn banana is always welcome. I’m a little tired of bananas in my pancakes…just sayin’ ;).
I have been enjoying combos of egg whites/sweet potato-butternut-or pumpkin puree/ plus almond meal, cinnamon, vanilla, and pinch of salt. Sometimes I add oatbran instead of the almond meal if I need a little extra staying power or carbs. Thanks for the recipe!
My pancake recipe is 1/2 cup oats, 1/2 cup cottage cheese, 4 egg whites or 2 whole eggs, a pour of vanilla, and 1/2 teaspoon baking powder. I’ll admit to adding chocolate chips sometimes, as well. I don’t ever make regular pancakes anymore!
^oh, and everything should be blended in the blender.
I’ll be real honest, I did not think that this could be tasty, but I really needed new protein idea’s for breakfast so I tried it. To my surprise I really enjoyed it and great protein.
Thanks so much!
Monika 🙂
I was totally in the mood for pancakes, and I think I will make these! Thank you for sharing!
xx
youngmildandfree.wordpress.com
my new favorite bfast is a banana pancake: blend 1 banana and 2 eggs in blender, then add 1 tbl applesauce and 1/2 cup oat bran, blend for five seconds and then heat on skillet. taste so yummy – let me know if you give it a try!
Okay, I tried it this morning and I have to say it wasn’t for me. I’ve tried several protein pancake recipes and it’s always the consistency that gags me. I don’t really eat eggs; once every now and then until I realize what I’m eating and start gagging. I don’t know why! The consistency here was just TOO chewy/eggy. Maybe I cooked it too long but I thought I’d gag if it was too gooey. I choked it down though b/c I know it’s healthy and I need fuel to go workout 🙂 thank you for the recipe anyway though! I’m trying to decide if I should keep trying protein pancake recipe or just throw in the towel! 🙂
Love protein pancakes. Will have to try this recipe for breakfast this week!
Yummmm I will definitely have to try these!!! It’s too hard to cook strenuous recipes in the morning so this looks great!
My favorite chocolate protein pancake recipe is a twist on the two-ingredient pancake recipe that has been floating around the blogging world for about six months. My version just so happens to be gluten-, and grain-free too!
http://www.hungrygatorgal.com/2013/06/chocolate-protein-pancakes-gluten-and.html
This pancake looks very… interesting. I think I shall try it tomorrow morning for breakfast. You seem to eat them quite often, so I might have to try this recipe.
What kind of oats do you use and do you blend them? Also, I really dislike throwing away yolks, and would prefer to just use regular eggs or fewer egg-white. Do you have any recommendations on how I could do that? Would you maybe use 1 egg and 2 egg whites or something like that? I’m grateful for any advice you can offer, so thanks in advance!
Have an awesome day and God bless you! 🙂
Mariah
http://fit2behealth.blogspot.com
Mariah,
You can buy just 100% all egg whites in a carton. I use it everyday to make omelets too.
Try adding raisins and /or bannas . Banana pancakes are awesome. Great for before during or after your workout or a snack anytime !