If you’re trying to build muscle, you probably already know how important it is to get enough protein.
But getting there can be pretty dang boring if your menu is full of chicken and protein shakes.
Enter the protein pancake, which substitutes some of the flour you’d normally use with protein powder, which makes a meal that’s both delicious and “diet friendly.”
Enjoy!
This healthy pancake recipe doesn’t venture far from a standard blueberry pancake recipe at all.
Only two ingredient swaps are required to boost the nutrition. First, whole-wheat flour adds complex carbs. Then, instead of using milk for a thinner pancake batter, this recipe uses reduced-fat ricotta cheese.
269
Calories12 g
Protein29 g
Carbs13 g
Fat1 cup white whole-wheat flour
1/4 cup granulated sugar
1/2 tsp. salt
1 Tbsp. baking powder
4 large eggs
1 cup reduced-fat ricotta
3 Tbsp. extra-virgin olive oil
1 cup blueberries, fresh or frozen
Get the RecipeLooking to wean your kids (or yourself) off of sugary cereals? Try these chocolate protein pancakes as a way to sneak in some nutrition. There’s only a tablespoon of coconut flour, and most of the base is bananas, protein powder, and egg whites.
These chocolate pancakes are very lightly sweetened with only 10 grams of sugar per serving, including the natural sugars from the bananas. Yet, they deliver triple the chocolate: protein powder, cocoa powder, and cacao nibs for the crunch.
167
Calories12 g
Protein27 g
Carbs6 g
Fat2 medium bananas, mashed
1 scoop unflavored plant-based protein powder (or vanilla)
1 scoop chocolate plant-based protein powder
6 egg whites
1 Tbsp. coconut flour
2 Tbsp. cacao nibs
3 Tbsp. cocoa powder
1/2 Tbsp. coconut oil
1 tsp. vanilla extract
1 Tbsp. coconut sugar
1 tsp. baking powder
1/2 tsp. baking soda
Pinch of salt
Get the RecipeThree-ingredient banana protein pancakes have taken the internet and healthy kitchens by storm. That’s because they take just minutes to make.
Mash a banana with a fork, beat in an egg, and stir in a scoop of your favorite protein powder. They’re delicious, but the texture is eggier than traditional pancakes.
If you want to upgrade them to a thick, fluffy pancake, you’ll need a few more ingredients like oats, milk, baking powder, and baking soda.
248
Calories12 g
Protein32 g
Carbs9 g
Fat1 1/2 cups old-fashioned oats
2 Tbsp. WHEY+ vanilla protein isolate
2 large eggs
1 banana, cut in chunks
4 oz. unsweetened applesauce
1/2 cup milk
1/2 tsp. vanilla extract
1/2 tsp. baking powder
1/4 tsp. baking soda
Dash of cinnamon
1 Tbsp. coconut oil, for the griddle
Get the RecipeIf you don’t want to pick up a whole jug of protein powder for pancakes, try this recipe instead. It uses yogurt, oats, and egg to get over 12 grams of protein per serving.
You can use a single-serving container of blueberry yogurt for this recipe, but be sure to go for a low-sugar brand like Siggi’s. Some flavored yogurts contain over 20 grams of sugar per serving.
223
Calories13 g
Protein33 g
Carbs5 g
Fat1/2 cup old-fashioned oats
1/2 tsp. baking powder
1 container (5.3 oz.) Siggi’s blueberry yogurt
1/2 medium banana
1 large egg
1/2 tsp. vanilla extract
1/3 cup blueberries, fresh or frozen
Get the RecipePancakes are a quick breakfast to make, and what takes the most time is measuring out the ingredients to make the batter. Get the prep work out of the way early by making this pantry-friendly pancake mix.
It contains ground oats, protein power, sugar, and baking powder. For one serving, stir in 1/4 milk to 3/4 cup protein pancake mix, and your batter is ready for the skillet.
292
Calories18 g
Protein48 g
Carbs4 g
Fat2 cups oat flour
1/2 cup unflavored whey protein powder
1/4 cup granulated sugar
2 Tbsp. baking powder
Pinch of salt (optional)
Get the Recipe"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowFor a seasonal update on the original banana protein pancakes, just add pumpkin and spices. And this recipe can be easily adapted to make sweet potato protein pancakes, or butternut squash protein pancakes – just replace the pumpkin with purees of those ingredients.
And if you have pumpkin pie spice on hand, use 3/4 tsp. of that instead of separately adding the nutmeg and cinnamon.
292
Calories36 g
Protein21 g
Carbs8 g
Fat2 Tbsp. pumpkin puree
1/2 medium banana
1 large egg
1 scoop WHEY+ vanilla protein isolate
1 Tbsp. ground flaxseed
1/2 tsp. ground cinnamon
1/4 tsp. freshly grated nutmeg
Get the RecipeHave dessert for breakfast with this innovative tiramisu recipe.
The protein crepes are flavored with instant coffee, and they’re filled with vanilla mascarpone cheese. Then a simple chocolate drizzle, made by mixing together coconut oil and cocoa powder, completes the picture of a healthy tiramisu-inspired breakfast that’s indulgent enough to have for dessert.
201
Calories31 g
Protein8 g
Carbs7 g
FatCrepe Batter:
2 large egg whites
1/2 tsp. instant coffee
1 Tbsp. WHEY+ vanilla protein isolate
Filling:
1/4 cup mascarpone cheese
1/2 tsp. vanilla extract
2 Tbsp. WHEY+ vanilla protein isolate
1 tsp. fine powdered erythritol (or confectioner’s sugar)
1/4 tsp. cacao powder
Chocolate Drizzle:
1/2 tsp. coconut oil, melted
1/2 tsp. cacao powder
1/8 tsp. fine powdered erythritol (or confectioner’s sugar)
Get the RecipeWhen you need pancakes worthy of a king, look no further.
This recipe is inspired by Elvis Presley’s famous flavor combo of peanut butter, banana, and bacon – only with some careful planning so it’s like a restaurant brunch but won’t add up to a day’s worth of calories.
Using PB2 helps lower the fat content to make room for the bacon. Even then, a few slices of bacon on the side of your pancakes might tip the macros a little too much, so crumbled bacon bits are the way to go.
373
Calories29 g
Protein49 g
Carbs8 g
Fat1 slice bacon, cooked and diced
1/2 cup all-purpose flour
1 large egg
1 cup low-fat cottage cheese
1 tsp. ground cinnamon
3 Tbsp. Splenda
1 tsp. baking powder
1/4 tsp. baking soda
1 banana, sliced
4 Tbsp. PB2 + 2 Tbsp. water
Get the RecipeYou can add protein powder to oatmeal and stir in a swirl of peanut butter, but that’s not nearly as fun to eat as a stack of thick pancakes smothered in it.
Of course, you’ll want to take it easy with peanut butter since the calories, especially from fat, will add up quick. Mix up a pourable peanut syrup with 1/4 cup PB2, a teaspoon of honey, and cinnamon to taste. Add enough water to reach the desired thickness, about 2 to 3 tablespoons.
307
Calories25 g
Protein40 g
Carbs4 g
Fat1/3 cup oat flour
1 Tbsp. coconut flour
2 Tbsp. brown rice protein powder
1 tsp. baking powder
2 egg whites
2 Tbsp. unsweetened applesauce
2 Tbsp. milk
1 tsp. vanilla extract
1 tsp. maple syrup
Get the RecipeThese pancakes are as thick as waffles! And you’ll never guess the secret ingredient that helps them get so fluffy. Brown rice protein powder, which is much lighter than whey, helps add nutrition and create such an airy batter.
Any other kind of protein powder will work in this recipe too, but the protein pancakes won’t be as fluffy.
143
Calories10 g
Protein22 g
Carbs2 g
Fat1 cup all-purpose flour
1/4 cup brown rice protein powder
1 Tbsp. baking powder
1/2 tsp. salt
2 Tbsp. maple syrup
1 cup water (plus more as needed)
Get the RecipeIf you need a gluten-free pancake recipes, protein pancakes are a good bet since a lot of them replace the wheat flour entirely.
This version doesn’t even have protein powder, using quinoa flour instead. It has a similar amount of calories and protein as white flour, but one cup of quinoa flour will shave off over 20 grams of carbs per batch.
201
Calories10 g
Protein32 g
Carbs3 g
Fat1 cup quinoa flour
1 tsp. baking powder
1/4 tsp. baking soda
3/4 cup nonfat plain Greek yogurt
1 large banana, mashed
1 Tbsp. pure honey
1 tsp. vanilla extract
1/4 tsp. almond extract
1 large egg, slightly beaten
1/4 cup unsweetened almond milk
Get the RecipeHealthy pancakes don’t always have to look like healthy pancakes. These classic protein pancakes show nothing on the outside to reveal how good they are on the inside, making them ideal for fooling kids and grown-ups alike into eating a wholesome breakfast.
Rather than flour, there are whole oats for lots of complex carbs and fiber. The batter also has a bunch of egg whites and a cup of cottage cheese. Altogether it’s a whopping 27 grams of protein – all without protein powder.
321
Calories27 g
Protein49 g
Carbs3 g
Fat1 cup old-fashioned oats
6 egg whites
1 cup fat-free cottage cheese
1/4 tsp. vanilla extract
1/4 tsp. ground cinnamon
2 packets stevia
1/2 cup sugar-free maple syrup
1/4 cup mixed berries
Get the RecipeThis pancake recipes relies on simple flavors to make a big difference.
Start with a high-quality vanilla whey protein powder – nothing with artificial flavors because you’ll taste the difference. Then add some ground almonds (or almond flour) to thicken the batter, and zest half an orange to make the flavors pop.
229
Calories25 g
Protein11 g
Carbs17 g
Fat1/4 cup WHEY+ vanilla protein isolate
2 whole eggs
1 egg white
1/4 cup unsweetened almond milk
1/4 cup ground almonds
1/4 cup buckwheat flakes (or oats)
1 Tbsp. orange zest (half a medium orange)
Get the RecipeAlthough it depends in your macro targets, the best thing about protein pancakes is probably the fact you can replace the simple carbs.
So if you make the batter with other low-carb ingredients, like egg whites and almond milk, you can make amazingly low-carb pancakes. These boast 25 grams of protein per serving, but only contain 2 grams of carbs and a measly gram of fat.
121
Calories25 g
Protein2 g
Carbs1 g
Fat1 scoop WHEY+ vanilla protein isolate
6 egg whites
1/2 cup unsweetened almond milk
1/2 tsp. ground cinnamon
1/4 tsp. ground ginger
Get the RecipeIf simple protein pancakes haven’t been filling you up enough in the morning, you have to try these next. They have double the coconut to keep you fuller longer thanks to a healthy dose of fats and fiber.
And chia seeds make a great addition to any pancake recipe – or any recipe, period. They can increase metabolism and improve hydration.
259
Calories19 g
Protein23 g
Carbs10 g
Fat1/4 cup all-purpose flour
2 Tbsp. coconut flour
3 Tbsp. WHEY+ vanilla protein isolate
1/2 tsp. baking powder
Pinch of salt
1 Tbsp. chia seeds
1 Tbsp. coconut flakes
1 large egg
4 Tbsp. unsweetened almond milk
Get the RecipeWhen the fat is removed from peanut butter, what’s left is a super peanutty, high-protein powder. And since it’s like flour, it can sometimes be used as a substitute when making doughs and batters.
These PB2 protein pancakes won’t puff up like they would with wheat flour, being thin instead like Swedish pancakes. So you can smother them in syrup like a pancake, or roll them up with fresh fruit in the middle like a crepe.
151
Calories8 g
Protein13 g
Carbs8 g
Fat1/3 cup old-fashioned oats
1 Tbsp. PB2
1 large egg
1 Tbsp. chia seeds + 3 Tbsp water.
1/2 packet Truvia
Splash of almond milk
Get the RecipeThese aren’t your typical pancakes, and they’re cooked a little differently. Set the stove to a lower temperature to allow them to cook a little longer. Or, you can make a big batch on a baking sheet in the oven, which takes about a half hour.
And it only takes one adjustment to make these into paleo pancakes: use a non-dairy milk like coconut, almond, or hemp.
255
Calories28 g
Protein23 g
Carbs5 g
Fat1/2 cup coconut flour
1/4 cup ground flaxseed
1 tsp. baking powder
1 tsp. ground cinnamon
Pinch of salt
2 scoops WHEY+ vanilla protein isolate
1 cup skim milk
1 1/3 cups egg whites
1 tsp. pure vanilla extract
Get the RecipeWhen you think of cottage cheese, pancakes are probably one of the last things to come to mind. But you’d be surprised how awesome cottage cheese pancakes can be. They’re loaded with protein without using any powders, and the cheese makes them taste rich and decadent.
You might even want to skip the maple syrup, opting for fresh fruit or preserves for a flavor like berry cheesecake.
196
Calories14 g
Protein24 g
Carbs5 g
Fat3 large eggs
1 cup cottage cheese
1 tsp. vanilla extract
2 Tbsp. pure honey
1/2 cup all-purpose flour
1 tsp. baking powder
1/4 tsp. salt
Cooking oil spray
Get the RecipeNutella addicts have a hard time not smothering everything in the chocolate hazelnut spread, and that definitely includes pancakes. Instead of going for the jar first thing in the morning, stave off those cravings with these chocolate hazelnut pancakes instead.
They look and taste like dessert, especially with the double PB2 drizzles as a topping, but have only 3 grams of sugar per serving.
293
Calories24 g
Protein25 g
Carbs11 g
FatPancakes:
1/3 cup old-fashioned oats
2 Tbsp. hazelnut flour (or coconut flour)
1/3 scoop WHEY+ chocolate protein isolate
2 egg whites
1/4 cup unsweetened vanilla almond milk
2 Tbsp. applesauce
1/2 Tbsp. cocoa powder
1 Tbsp. sugar-free hazelnut syrup
PB2 Drizzle:
2 Tbsp. PB2
1 Tbsp. unsweetened vanilla almond milk
Chocolate PB2 Drizzle:
2 Tbsp. PB2
1 Tbsp. unsweetened vanilla almond milk
1/2 Tbsp. cocoa powder
Get the RecipeEat breakfast like a superhero with this stack of pancakes. They’re not just named after The Hulk because they’re green.
These are exactly the kind of nutrition the big guy would need to Hulk out without burning out. Kids will think it’s cool that the pancakes are bright green, and you’ll be happy that the color comes from spinach.
320
Calories25 g
Protein36 g
Carbs9 g
Fat1/4 cup oat flour
1 scoop peanut butter marshmallow protein powder
2 Tbsp. coconut flour
2 Tbsp. PB2
1 banana, mashed
1 large egg
2 cups fresh spinach
1 Tbsp. natural peanut butter chips
1 tsp. baking powder
1 tsp. pure vanilla
1/4 cup unsweetened almond milk
1 Tbsp. flax seeds
2 Tbsp. unsweetened applesauce
Get the RecipeWhat if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
What if you could build muscle and lose fat eating “naughty” foods every week?
What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?
And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?
In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?
Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.
Well, I have good news.
All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Learn what causes “skinny fatness” and how to fix it.
If you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
Learn which muscles to train together and the best exercises for each body part.
Gain hamstring size and strength with our evidence-based guide to the best hamstring exercises.
Take our 60-second quiz now to learn which supplements can help you achieve your fitness goals faster.
Take the Quiz No thanks, I don't want help choosing supplements."I never thought getting in shape would be this simple! Everything just WORKS when you follow this plan." And if he can do it, why not you?
Take the Quiz No thanks, I don't want to lose weight or build muscle.Our "No Return Necessary"
Money-Back Guarantee
If you don’t like something of ours, guess what happens next?
No, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon. Nor do we ask you to fill a cursed inkwell with orc’s blood and demon saliva and then use it to complete reams of return forms written in ancient Cyrillic script.
We just . . . wait for it . . . give you your money back. Holy moo cows. And that means you can say "yes" now and decide later.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the United States, your order ships free regardless of order size, if you live in the UK or Canada, your order ships free when it’s over $99, and if you live elsewhere, your order ships free when it’s over $199.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.
That’s why we only use the choice ingredients and precise doses shown to be effective in peer-reviewed scientific studies.
You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
If you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium?
That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.
That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.
25%
today
25%
2 weeks
25%
4 weeks
25%
6 weeks
Shop and add items to your cart as normal!
Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In to complete your order.
Your order will be shipped out right away* and your payments will be split up over 6 weeks.
*shipping times subject to merchant shipping policy
Shop directory. Reschedule payments. Plus more!
In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.
I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.
I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.
Please click the checkbox below. We apologize for the inconvenience.
If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients”—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic sweeteners or flavors of any kind.
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
