Recipe: Protein Pancakes

Alain Saint-Dic
Alain Saint-Dic, Health and Fitness Editor at 20something, brings over nine years of experience in the health and fitness industry. Though he studied pre-law, his love for the human body, it's adaptive ability and unlocking the largely untapped potential of human beings led him to pursue a passionate career in health, fitness, and athletics.

I don’t know about you, but sweet breakfast foods are my downfall. It takes entirely too long for me to order from IHOP because a) I’ve tasted nearly every pancake and waffle flavor that they have to offer, and b) I want to taste all of them again…in one sitting.

So imagine my dismay when I started prepping for my first physique competition and I learned that I would have to follow strict dietary guidelines to achieve a stage ready physique. Yes, that meant no more strawberry shortcake pancakes!

A few weeks in, I was casually browsing Instagram when a stack of pancakes pops up from a pro physique competitor. At first I thought, “cheat meal, disregard,” but then when I read the caption, it turned out these pancakes were actually a gift, sent to me from my very own patron saint of syrup and batter. Enter, protein pancakes!

Protein pancakes are a solid substitute for your standard sweet stack. They’re a great way to start your day and come in a variety of formulas. They can be high carb or low carb, fruity, nutty or both, and topped with low calorie syrup or marshmallow fluff (another trade secret).

Standard ingredients usually include, egg whites, oat and your favorite brand of protein powder, mixed in a bowl then tossed on a skillet. There are also pre-made protein mixes from companies such as P28, Met-RX, and Flapjacked, which can be ordered online or found in your local wellness store.


Pros                                                       Cons

Healthy                                                 Consistency may be different


High Protein

Complex Carbs

They’re Pancakes


Here is my go-to protein pancake recipe. It’s simple and highly customizable based on your tastes:



2 Whole Eggs

4 egg whites

2 scoops Optimum Nutrition Gold Whey

1 whole banana

Marshmallow fluff



1. Combine all ingredients, except Fluff, into a bowl or blender (mix)

2. Spray a large skillet with nonstick spray, place on medium heat

3. Pour batter onto skillet, flip when you see small bubbles

4. Remove when golden brown, top with Marshmallow fluff and serve


Feel free to add in other fruits, nuts, cinnamon, nutmeg or any other flavors you want to try out. After I discovered these, I had them for every other meal in the mid-stages of my prep. So out of six meals, three were protein pancake-based. I am very thankful that I came across these, and I hope that my fellow 20somethings can benefit from my luck as well!


Do you have a favorite protein pancake recipe? Comment below!