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• My Fluffy Protein Pancakes Recipe Has 18g Protein And No White Flour
• Ingredients & Substitutions
• How To Make Protein Pancakes
• My Tips For The Best Texture
• Protein Pancakes (Easy, Fluffy Recipe) Recipe card
• Flavor Variations
• Topping Ideas
• Recipe Reviews

My Fluffy Protein Pancakes Recipe Has 18g Protein And No White Flour

Start your morning on a sweet note with my easy protein pancakes ! Although I usually eat breakfast late, I’m really big on starting my day with protein-packed, healthy breakfast when I do have my first meal. Here’s why I turn to this one so often:

• The best fluffy texture – Protein powder can make many foods dense, but I have a simple little trick to keep my protein pancakes are ultra fluffy!
• Different flavor options – I love that these taste pretty neutral, with just a hint of vanilla and subtle sweetness, but I have other flavor options for you below.
• Over 18 grams of protein – These protein powder pancakes don’t have as much protein as my protein waffles , but they still have a lot! And while my protein donuts , protein bars , and protein muffins make great breakfast options on the go, these are one of my favorite protein-packed sweet breakfasts when I have time to eat at home.
• Actually good for you – Many recipes just add protein to a white flour base. Nope, I’m not buying it. My version is gluten-free and naturally low carb, with no refined sugar. You’ll feel so good after eating these!

When you’re tired of the same omelettes or baked eggs (which I love but, um, been there!), this protein pancakes recipe is the perfect way to enjoy something sweet that will still keep you full for hours . Make it with me!

“I made these protein pancakes for a brunch with friends, and they were a hit! Even my non-health-conscious friends loved them. This recipe is a keeper.”

-Alice

More Reviews

Ingredients & Substitutions

Here I explain the best ingredients for my protein pancakes recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Vanilla Protein Powder – I used this whey protein powder , and love that it has clean ingredients and no added sugar. Whey makes the fluffiest high protein pancakes. Plant-based protein powders might work, but could turn out more dense. This one is another good clean-ingredient option that’s sweetened with natural coconut sugar.
• Wholesome Yum Blanched Almond Flour – Makes healthier, gluten-free, and higher protein pancakes compared to using white flour. I only use this brand, because it’s blanched and ground extra fine (many brands are too coarse). Please don’t use coconut flour here, as it’s way too dry — if that’s what you’ve got, you can make my coconut flour pancakes instead.
• Eggs – You’ll need both egg whites and eggs at room temperature. Whipping the egg whites is my secret to get a super fluffy texture in these pancakes! Fresh ones are easier to whip, but carton egg whites can also work. (I’ve tried both, but the kind from a carton are easier to whip if I add a pinch of cream of tartar.)
• Besti Monk Fruit Allulose Blend – Adds a touch of sweetness (with zero calories and zero sugar). Unlike other sweetener alternatives , it dissolves effortlessly, won’t crystallize, and truly has no aftertaste. Other sugar subs may be gritty here. You can omit the sweetener if you think your protein powder is sweet enough, though.
• Unsweetened Almond Milk – You can use store-bought or make my homemade almond milk . Any other milk, such as coconut milk beverage, regular dairy milk, half and half, heavy cream, or even hemp milk , also works.
• Coconut Oil – Adds moisture and richness. Melt it to use in the recipe. I’ve also had success using melted butter instead.
• Baking Powder (I like this non-GMO brand ), Vanilla Extract ( this is my fave ), and Sea Salt .

How To Make Protein Pancakes

I have step-by-step photos here to help you visualize the recipe. For full instructions, including amounts and temperatures, see the recipe card .

1. Mix the dry ingredients. In a large bowl, stir together the protein powder, almond flour, Besti, baking powder, and salt.
2. Add the wet ingredients. Whisk in the eggs, almond milk, melted coconut oil, and vanilla.
3. Beat the egg whites. Using a stand mixer or a hand mixer in a large bowl, beat the egg whites until soft peaks form.

1. Fold in the egg whites. Be careful not to break them down!
2. Cook. Heat a large nonstick skillet over medium-low heat and grease with coconut oil. Pour circles of pancake batter into the pan. Cook on one side until light golden brown. Flip when small bubbles form and continue cooking until golden on the other side.
3. Serve. Enjoy your protein pancakes with your favorite toppings! (See below for topping ideas I recommend.)

My Tips For The Best Texture

• For the fluffiest texture, I highly recommend this whey protein . Some types of protein powder can make pancakes very dense, this one does not.
• Bring your eggs, egg whites, and milk to room temperature before cooking. Cold eggs or milk will solidify the melted coconut oil and create a batter that isn’t smooth. Besides, my egg whites always form peaks faster when they’re at room temperature!
• Forgot to take your eggs out of the fridge in advance? My trick to get them to room temp quickly is to place them in a bowl of warm water (in the shell, before separating the whites).
• You can use a blender if you like. I find it’s easier to mix the batter in a blender if you don’t mind the cleanup. However, you’ll still want to fold in the whipped egg whites in a bowl.
• Fold the egg whites gently. Don’t stir, as this will break them down. You want the batter to stay light and fluffy.
• It’s normal for the batter to be a little thick. Since it relies on egg whites to keep these protein pancakes ultra fluffy, it’s not going to be as runny as a typical pancake batter. I promise that’s how it should be!
• What if your batter is too runny? This shouldn’t happen, but if it does, it’s likely because you broke down the egg whites when folding. Be gentle. Another possibility is the type of protein powder you used might not be ideal — see the one I recommend above.
• This protein pancake recipe works best over medium-low or even low heat. These burn very quickly with high or even medium heat.
• These protein pancakes are a little delicate, so they’re easier to flip if you make them small. I usually aim for about 3 inches in diameter.
• Use a very thin turner. I love this one so much that I have 3 of them! It’s technically made for cookies, but it works so well for pancakes that it’s the only one I use.
• Be careful not to overcook. Cooking too long can make these pancakes tough.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1/2 cup Vanilla protein powder ▢
• 3/4 cup Wholesome Yum Blanched Almond Flour ▢
• 2 tbsp Besti Monk Fruit Allulose Blend ▢
• 1/2 tbsp Baking powder ▢
• 1/8 tsp Sea salt ▢
• 2 large Eggs (at room temperature) ▢
• 1/3 cup Unsweetened almond milk (at room temperature) ▢
• 2 tbsp Coconut oil (melted; plus more for the pan) ▢
• 1 tsp Vanilla extract ▢
• 2 large Egg whites (at room temperature) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large bowl, stir together protein powder, almond flour, Besti, baking powder, and salt.
2. Whisk in the eggs, almond milk, melted coconut oil, and vanilla. Set aside.
3. Using a stand mixer or hand mixer in a large bowl, beat 2 egg whites on medium speed for 3-5 minutes , until soft peaks form. Set aside.
4. Gently fold the egg whites into the batter using a rubber spatula. (Don’t overmix – you want the batter to stay light and fluffy).
5. Heat a large skillet over medium-low heat and lightly grease with coconut oil, letting it melt.
6. Add about 3 tablespoons of batter per pancake to the pan and spread into circles. Cook for about 3 minutes , until light golden brown, then flip and cook for another 2-3 minutes . Pancakes should flip easily when ready. It’s important to use medium low heat (you might even need to turn it down to low), as they burn very quickly with high heat.
7. Repeat with any remaining batter.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 2 protein pancakes

• Tips: Check out my recipe tips above to help you get a smooth batter, fluffy results, and the easiest way to flip.
• Variations: Don’t miss my recipe variations below to make different flavors.
• Storage: Cool completely, then store leftovers in an airtight container in the fridge for up to 5 days.
• Reheat: Warm in the microwave for 15-30 seconds, or in a 350 degree F oven for 5-10 minutes. To prevent drying out, I spread a thin layer of butter over the pancakes before reheating.
• Freeze: Place the protein pancakes in a single layer on a parchment paper lined baking sheet and freeze for about an hour. Once solid, transfer to a zip lock bag and store in the freezer for up to 3 months. Thaw overnight or reheat from frozen.
• Note on nutrition info: The numbers can vary depending on what protein powder you use. This one I use has clean ingredients and no sugar!

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Protein Pancakes

Flavor Variations

I love simple vanilla pancakes for breakfast, but I’ve made protein pancake recipes in many different flavors. Try these tweaks for something new and different:

• Chocolate – Instead of vanilla, use chocolate protein powder (the brand I like comes in chocolate , too). You can also replace 3 tablespoons of the almond flour with cocoa powder instead, or toss in some sugar-free dark chocolate chips .
• Banana – Mash 1/2 a banana and add it to the batter. I also add a dash of cinnamon, making this version taste similar to my banana oat pancakes .
• Pumpkin – When I want fall-inspired protein pancakes, I replace one whole egg with 3 tablespoons of pumpkin puree and add 1/2 to 1 teaspoon of pumpkin pie spice to the batter. They’re a bit less sturdy, but so worth it for that fall vibe.
• Blueberry – Gently fold fresh or frozen blueberries into the batter before cooking.

Topping Ideas

I say there’s no wrong way to eat protein powder pancakes! Here are some different ways to mix up the toppings — they’re many of the same ones I love on high protein oatmeal :

• Syrups & Sauces – Add a pat of butter and maple syrup (I use my fave sugar-free syrup , shown above).
• Fresh Berries – Like strawberries, blueberries, or even blackberries. Don’t forget a dollop of my sugar free whipped cream to top it off.
• Yogurt – For an extra protein boost, I love the combo of a thick Greek yogurt slathered on the pancakes and a drizzle of sugar-free honey .
• Chocolate – If you have a sweet tooth, top these fluffy protein pancakes with sugar-free dark chocolate chips , or spread peanut butter on top and drizzle with chocolate syrup .

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Protein Pancakes (Easy, Fluffy Recipe)

My protein pancakes are the best start to your day, with 18 grams of protein and no white flour or refined sugar. Super fluffy & easy!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/protein-pancakes/

Ingredients

• 1/2 cup Vanilla protein powder
• 3/4 cup Wholesome Yum Blanched Almond Flour
• 2 tbsp Besti Monk Fruit Allulose Blend
• 1/2 tbsp Baking powder
• 1/8 tsp Sea salt
• 2 large Eggs (at room temperature)
• 1/3 cup Unsweetened almond milk (at room temperature)
• 2 tbsp Coconut oil (melted; plus more for the pan)
• 1 tsp Vanilla extract
• 2 large Egg whites (at room temperature)

Instructions

1. In a large bowl, stir together protein powder, almond flour, Besti, baking powder, and salt.
2. Whisk in the eggs, almond milk, melted coconut oil, and vanilla. Set aside.
3. Using a stand mixer or hand mixer in a large bowl, beat 2 egg whites on medium speed for 3-5 minutes , until soft peaks form. Set aside.
4. Gently fold the egg whites into the batter using a rubber spatula. (Don’t overmix – you want the batter to stay light and fluffy).
5. Heat a large skillet over medium-low heat and lightly grease with coconut oil, letting it melt.
6. Add about 3 tablespoons of batter per pancake to the pan and spread into circles. Cook for about 3 minutes , until light golden brown, then flip and cook for another 2-3 minutes . Pancakes should flip easily when ready. It’s important to use medium low heat (you might even need to turn it down to low), as they burn very quickly with high heat.
7. Repeat with any remaining batter.

Maya’s Recipe Notes

Serving size: 2 protein pancakes

• Tips: Check out my recipe tips above to help you get a smooth batter, fluffy results, and the easiest way to flip.
• Variations: Don’t miss my recipe variations below to make different flavors.
• Storage: Cool completely, then store leftovers in an airtight container in the fridge for up to 5 days.
• Reheat: Warm in the microwave for 15-30 seconds, or in a 350 degree F oven for 5-10 minutes. To prevent drying out, I spread a thin layer of butter over the pancakes before reheating.
• Freeze: Place the protein pancakes in a single layer on a parchment paper lined baking sheet and freeze for about an hour. Once solid, transfer to a zip lock bag and store in the freezer for up to 3 months. Thaw overnight or reheat from frozen.
• Note on nutrition info: The numbers can vary depending on what protein powder you use. This one I use has clean ingredients and no sugar!

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)