Protein Pancakes Recipe

Recipe Classifications






Gluten-Free, Kid-Friendly, Anti-Inflammatory Diet, Soy-Free, Kosher


Orange / Yellow, Purple / Blue

Freezes well:


Prep Time  (total time):

Under 30 Minutes  (Under 1 Hour)

Protein Pancakes Recipe

Admit it. You love pancakes but you’re kinda thinking twice every single time you’re gonna make or eat them. That sluggish feeling after that delightful experience? That’s sugar rush and crash, folks! Sugar rush and crash!

With that amount of flour, syrup, whipped cream… Well, that sounds yummy but is it really worth eating?

Today, we’re gonna show you the way to get the best of both worlds!

With this protein pancakes recipe, you’ll be sure to get that nutrition, not to mention the fiber and protein it provides, without having to suffer from that dreadful sugar crash. 

Protein Pancakes Recipe

What makes this recipe different?

Well, we changed the traditional heavy syrup with some homemade blueberry-chia jam. It’s still sweetened with maple syrup though, but at least, it’s a lot healthier. And, instead of using our go-to all-purpose flour and whole milk, we used quinoa flour and soy milk to give it up some protein. Lastly, instead of butter, we used coconut oil for pan-frying the pancakes.

All these fiber and protein content will surely make you full for a longer period of time. Not only that, but it’ll also help in repairing those worn-out muscles right after hitting the gym. 

So, whether you’re trying to revamp your breakfast or looking for a yummy pre or post-workout meal, be sure to try this protein pancakes recipe down below.

Protein Pancakes

This recipe is perfect not only as a delightful breakfast but also as a pre-post workout meal. With 10 grams of protein in each serving, you'll be sure to recover from that delayed onset muscle soreness (DOMS) in no time!
Course Breakfast
Cuisine American
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 12 servings
Calories 236kcal


For the blueberry chia jam (topping):

For the pancake batter:

  • 4 tbsp ground almonds
  • 2 1/2 cups soy milk
  • 3 cups quinoa flour
  • 3 ea medium banana mashed
  • 3 tbsp maple syrup
  • 1 tsp salt
  • coconut oil as needed for frying

For the stack (between the pancakes):

  • 1 cup coconut yogurt or Greek yogurt
  • 3 tbsp pistachio nuts or pumpkin seeds chopped, toasted if you like
  • 2 tbsp hulled hemp seeds
  • 2 cups mixed berries


  • Make the jam by mashing the blueberries, using a fork, in a pan set over a medium-low heat.
  • When the mixture becomes bubbly and syrupy, remove from the heat and stir in the chia seeds, maple syrup, and lemon juice. Set aside to cool slightly.
  • Make the batter by putting all the ingredients (except for coconut oil) in a blender or a food processor. Blitz until smooth and thick.
  • Heat a teaspoon of coconut oil in a large frying pan over a medium heat. Then, add a few dollops of batter into the pan. Cook for a minute or two on one side, or until the edges are starting to brown and bubbles are starting to form on top.
  • Once the pancake turns into a nice golden brown color, flip it over with a spatula and cook for another couple of minutes. Set aside and keep warm while you repeat the process with the remaining batter, adding a bit of coconut oil with each batch. You should make about 24 to 36 pancakes.
  • Assemble your stack by layering the pancakes with a teaspoon of jam and yogurt. On the final layer, dollop any remaining yogurt and jam. Sprinkle with some nuts, seeds, and berries to serve.


  • You can make quinoa flour by simply tossing quinoa grains right into a high-powered blender or food processor.
  • For a low-calorie and low sugar/glucose alternative, remove the almonds and banana from the pancake batter. Fruits like blueberries provide more sugar when they’re converted to liquid. Thus, instead of topping the pancakes with some blueberry jam, garnish them with low-fat Greek yogurt, fresh blueberries, and chia seeds.
  • Freezing the entire stack of pancakes will end in a sloppy meal. Thus, if you’re planning on freezing them for later use, freeze them separately. If the yogurt has separated, just whisk them vigorously until they’re homogenous once more.


Calories: 236kcal | Carbohydrates: 33g | Protein: 10g | Fat: 7g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 1mg | Sodium: 235mg | Potassium: 141mg | Fiber: 4g | Sugar: 11g | Vitamin A: 245IU | Vitamin C: 6mg | Calcium: 137mg | Iron: 2mg

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Hi! I’m Mike. I’m happily married and have a young daughter. I’ve lived all over the world and have learned a lot from seeing others’ perspectives. I’ve also had many life altering health challenges. Fortunately, my lovely and brilliant wife helped save me by finding a new and better way for us to live. We started The Healthy Treehouse to share what we’ve learned and to learn from others, too.