3-Ingredient Protein Pancakes (47g Protein, Low Calories)
By Carine Claudepierre
Published on 06/23/2023 - Last updated on 03/04/2024
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These 3-Ingredient Protein Pancakes are the easiest flourless protein pancakes made from Greek yogurt.
Plus, they are naturally gluten-free, low in carbs, and packed with 47 grams of protein for four pancakes.
If you love protein pancakes for breakfast, these easy protein pancakes are for you. They are an alternative to my Protein Pancakes, Chocolate Protein Pancakes, or Protein Waffles.
They are easy to whip in less than 15 minutes, serve one breakfast, and it’s the perfect post-workout high-protein pancakes ever.
Plus, with only 367 kcal per serving and 47 grams proteins, these protein pancakes have the highest ratio of proteins per calories! It means they fuel your muscles and keep you full for hours.
How To Make 3-Ingredient Protein Pancakes
This is the easiest protein pancakes I have made, and even if I love my cottage cheese pancakes, this new version is my favorite on a busy morning
Ingredients
All you need to whip a batch of these high-protein pancakes with Greek yogurt are:
- Vanilla Protein Powder – Make sure you love your powder’s flavor because this recipe uses a good amount of it. Mine is a natural pea protein powder made from only three ingredients, pea protein isolate, vanilla extract, and natural sugar-free sweetener. I love the vanilla flavor it adds to pancakes, and I don’t need any vanilla extract or sweetener in my batter.
- Large Eggs – You must use eggs in this recipe.
- Plain Greek Yogurt – Feel free to use low-fat Greek yogurt to cut down the calories and fat.
Optional Ingredients
You don’t need extra ingredients to make this recipe work. However, I like to give you extra option to add flavor, fluffiness or texture to your pancakes.
- Sweetness – Add 1-2 tablespoons of sugar-free crystal sweetener, or coconut sugar or 2 tablespoons mashed ripe bananas.
- Texture – Add 2-3 tablespoons of oat flour or almond flour.
- Flavors – Add 1 teaspoon of cinnamon or vanilla extract.
- Fluffiness – Add 1 teaspoon baking powder.
Preparation
In a large mixing bowl, whisk eggs and Greek yogurt (photo 1). Then, whisk in vanilla protein powder (photo 2). Whisk in the optional ingredients now.
Like a regular pancake batter, the mixture should look lightly thick and smooth (photo 3). You don’t want bits of protein powder. Everything should be smooth. You can also pop the ingredients in a blender and blend at low-medium speed.
Set aside the pancake batter for a few minutes while warming the griddle. The batter might still be runny after a few minutes because liquid absorbency of protein powder varies a lot from source to source. For example, whey protein powder is more liquid-absorbent than pea protein.
Feel free to whisk in extra protein powder, adding it one tablespoon at a time until the batter is lightly thick, like in the picture below.
Cooking The Pancakes
Warm a pancake pan or non-stick skillet over medium heat. Grease the surface with cooking spray, butter, or coconut oil.
Scoop out 1/4 cup of batter per pancake (photo 4). Cook the batter for 2 to 3 minutes on medium-high heat until the sides are set (photo 5), and it’s easy to slide a spatula under the pancake to flip.
Flip and cook the protein pancake for an extra minute on the other side (photo 6).
Serving Protein Pancakes
To up the protein in your breakfast serve the stack of 4 protein pancakes with:
- A dollop of Greek yogurt
- Peanut butter or almond butter
- Seeds like hemp seeds
A nice way to add flavor and freshness is to serve this pancake recipe with:
- Fresh berries like strawberries, blueberries, or raspberries.
- A drizzle of maple syrup – sugar-free if you like.
- Chocolate chips
- Fresh fruit like banana slices, mango, or kiwi.
Storage Instructions
This recipe serves one single breakfast. However, if this is too much, you can pop the pancakes in an airtight container.
Make sure you place a piece of parchment paper between each pancake if you freeze them. They last one month in the freezer or three days in the refrigerator.
Allergy Swaps
- Dairy-Free – You can use a dairy-free Greek yogurt for this recipe, like soy yogurt.
- Egg-Free – This recipe won’t work with egg replacers.
- Protein Powder – The recipe has been tested with plant-based protein powder only but whey protein should work.
- Low-Carb – A batch of these pancakes contains 12 grams of net carbs which is very low for protein pancakes. You can cut down the carbs even more by using low-carb yogurt.
Frequently Asked Questions
Below are my answers to the most common questions about these 3-ingredient protein pancakes.
Protein pancakes are a healthy, nutritious breakfast. They are filling and keep you full for hours, so you don’t have cravings after breakfast.
No, this might dramatically change the texture of your pancake. Use instead a recipe made to use protein powder.
More High-Protein Recipes
Below are some more protein powder recipes for you to try.
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3-Ingredient Protein Pancakes
Ingredients
- ⅓ cup Vanilla Protein Powder lightly packed, swept
- 2 large Eggs
- ½ cup Greek Yogurt
Optional
- 1 teaspoon Baking Powder
- ½ teaspoon Cinnamon
- 1-2 tablespoons Oat Flour
Instructions
- In a large mixing bowl, whisk eggs and plain Greek yogurt.
- Whisk in protein powder until no more lumps of powder can be seen. The batter should be lightly thick and smooth. Set it aside for 5 minutes to give the protein time to thicken the batter.
- Warm a pancake griddle over medium heat and grease with cooking spray.
- Whisk the pancake batter again to check the texture. If too thin, add a bit more protein powder to thicken. If too thick, add a splash of almond milk to thin it out.
- Scoop 1/4 cup of batter per pancake, and cook them for 2-3 minutes on one side. When the edges start to dry out, and it's easy to slide a spatula under the pancake, flip the pancake.
- Cook the pancakes for an extra 1-2 minutes on the other side.
- Serve with pancake syrup, sugar-free if you like, extra Greek yogurt, and berries.
Storage
- This recipe serves one breakfast. If you didn't eat all the pancakes, store them in the fridge in an airtight container for up to 3 days. Freeze for up to one month in zip-lock bags and thaw them in the refrigerator.
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About The Author
Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.
I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.
I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet
Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!
All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.
Browse all my recipes with my Recipe Index.
I hope that you too find the recipes you love on Sweet As Honey!
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Tasted SUPER YUMMY!! Only thing was these puppies were hard to flip without breaking. But that might be a skill thing. Thanks for the recipe 🙂
I made these pancakes yesterday morning. Delicious!! I opted for 1 smashed banana to sweeten, and added cinnamon and baking powder. I will probably use this recipe again.
Good recipe