These easy protein pancakes require just three ingredients and can be ready in around 10 minutes.
They are naturally sweetened with banana and contain no flour or added sugar. They are ideal for a quick breakfast, post-workout meal or lighter alternative to traditional pancakes.
Because this is a flourless recipe, the finished pancakes will be soft and slightly lighter than traditional fluffy pancakes. Cooking them in smaller rounds over a low-to-medium heat makes them much easier to flip.
Recipe Information
Preparation time: 5 minutes
Cooking time: 5–8 minutes
Servings: 1
Difficulty: Easy
Ingredients
- 1 medium ripe banana
- 2 large eggs
- 1 scoop, approximately 30g, vanilla whey protein powder
You may also need a very small amount of cooking spray or oil for the pan, unless you are using a reliable non-stick frying pan.
Method
- Peel the banana and place it in a mixing bowl.
- Mash the banana thoroughly with a fork until it is as smooth as possible.
- Add the eggs and whisk them into the mashed banana.
- Add the whey protein and mix until you have a smooth batter with no visible pockets of powder.
- Heat a non-stick frying pan over a low-to-medium heat. Lightly grease the pan when necessary.
- Spoon small rounds of batter into the pan. Using approximately two tablespoons of mixture per pancake will make them easier to turn.
- Cook for around 1½–2 minutes, until the underside has set and the edges begin to look cooked.
- Carefully flip each pancake and cook for another 1–2 minutes.
- Serve immediately with your preferred toppings.
Approximate Nutrition
For the full recipe, before adding toppings:
- Calories: approximately 350 kcal
- Protein: approximately 40g
- Carbohydrates: approximately 30g
- Fat: approximately 12g
- Sugar: approximately 15g
The exact nutrition will vary according to the size of the banana and eggs and the whey protein used. A closely matching tested recipe reports around 350 calories and more than 40g of protein for the full batch.
To work out how this breakfast fits within your personal daily targets, use the free 10 Reps macro calculator.
Tips for Pancakes That Hold Together
Use a ripe banana
A ripe or lightly spotted banana will be easier to mash and will give the pancakes more natural sweetness.
Make smaller pancakes
This batter contains no flour, so large pancakes can be difficult to flip. Several smaller pancakes will cook more evenly and hold their shape better.
Keep the heat controlled
Avoid cooking them over a high heat. Protein powder can brown quickly, leaving the outside cooked before the centre has properly set.
Let the first side set
Wait until the edges appear cooked and the spatula can slide underneath the pancake before attempting to turn it.
Whey usually gives the best result
Whey protein is commonly recommended for this recipe because it produces a softer result. Whey isolate may become slightly drier when heated, while some alternative protein powders can produce a denser pancake. Collagen powder does not provide the same structure and should not be used as a direct replacement.
What Do Protein Pancakes Taste Like?
These pancakes have a naturally sweet banana flavour, with the protein powder adding extra flavour depending on the variety chosen.
Their texture is softer, lighter and slightly more crepe-like than a traditional flour-based pancake. This is normal for a three-ingredient, flourless recipe.
Vanilla whey works particularly well, although chocolate, cinnamon, caramel and peanut butter flavours can also complement the banana.
Optional Toppings
Try serving your pancakes with:
- 0% Greek yoghurt
- Sliced banana
- Fresh strawberries or blueberries
- A small amount of peanut butter
- Sugar-free syrup
- A light dusting of cinnamon
Remember that toppings will increase the calories and change the overall macros.
Can You Make the Batter in a Blender?
Yes. Add the banana, eggs and protein powder to a blender and blend briefly until smooth.
Avoid blending for longer than necessary, as you only need the ingredients to be fully combined. The Foodie Physician uses this approach for a closely matching three-ingredient recipe.
Can You Prepare Protein Pancakes in Advance?
They are best served freshly cooked, but you can prepare them ahead of time.
Allow the pancakes to cool completely, place them in a covered container and refrigerate them. Reheat them gently in a frying pan or microwave before eating.
Choosing a Protein Powder
The flavour of your protein powder will have a noticeable effect because the recipe contains only three ingredients.
Vanilla is the easiest starting point, but chocolate or dessert-inspired whey flavours can create completely different pancakes without changing the recipe.
Browse the 10 Reps sale products to check whether any suitable whey protein flavours are currently reduced.
Final Thoughts
Three-ingredient protein pancakes are a simple way to turn whey protein into a quick, filling breakfast.
The most important points are to use a ripe banana, keep the pancakes small and cook them gently. Once you have mastered the basic recipe, you can experiment with different whey flavours and toppings to create your own combinations.
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