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Protein Pancake Mix Recipe

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Protein pancake mix often uses protein powder, which I don’t like to use for kids. Instead, this recipe uses eggs, cottage cheese, and hemp seeds to get in some extra grams of protein. While we of course love these at breakfast time, they are also a great way to switch up lunch (I usually pack them cold with peanut butter in a lunchbox). Of course, breakfast for dinner is always a winner, too! I don’t think there’s a wrong time of day to eat pancakes. Especially ones as nutrient-packed as these.

Note: this post contains affiliate links. As an Amazon Associate, I earn from qualifying purchases.

close up image of protein pancakes with bananas and syrup

Why I love this protein pancake mix

Using simple ingredients, you have a new creative way to get a good amount of protein into a food that your carb-loving little one adores. If you have a blender, these are so easy to make! A food processor should work too. But I love using my vitamix blender since I can easily pour the protein pancake batter right onto the skillet.

Protein Pancakes

These high protein pancakes are hearty, just sweet enough, and gluten free (as long as you double check your oats or oat flour are certified gluten free).

Add some fresh fruit on the side and you have a complete meal.

Try a couple chocolate chips on top if your little one isn’t used to whole grain pancakes to entice them!

You can serve them with a little Greek yogurt spread on top for even more of a protein, belly-filling boost.

Ingredients Needed

ingredients for protein pancakes

I recommend using eggs (with the yolks) instead of just egg whites. The pancakes will have a fuller flavor this way. And, most of the nutrition is in the egg yolks! If you don’t have eggs or do not want to use them, I would substitute with flax egg.

There is no refined sugar in this recipe but there is a tiny amount of added sugar. Feel free to omit if you’re making these for a baby under 1. Or try this baby-friendly banana pancake recipe!

If you do not have a ripe banana, I would use 1/2 cup of unsweetened applesauce. But I haven’t tried that with this recipe, so I can’t guarantee results.

How to make healthy protein pancakes (without protein powder)

Step 1: Add ingredients to blender in the order listed, starting with eggs.

Step 2: It blends more easily with the liquids first and dry ingredients on top.

Step 3: Blend until smooth.

Step 4: Heat non stick pan over medium-low heat and spray with cooking spray or lightly grease with butter. Pour batter (about ¼ cup) into the pan for each pancake. Cook until you see bubbles forming, and flip. Cook for an additional 2-3 minutes or until brown.

steps to make protein pancakes
close up image of protein pancakes with bananas
protein pancakes on a kids plate with bananas and yogurt on the side

Recipe FAQs

Can I use this recipe to make waffle mix?

I don’t know, I haven’t tried it. Let me know if you do!

How can I store leftovers?

Keep in an airtight container in the fridge for 1-2 days, or wrap tightly and freeze for up to 2 months. To reheat, use the toaster oven or microwave until warm.

Can I use coconut oil to grease the pan?

Yup!

Are these protein pancakes low carb?

One serving has about 1/3 fewer carbs than the traditional boxed pancake mix. However, these pancakes have good, whole grain carbs from the oatmeal, so I wouldn’t worry about the carbs that are here!

Expert Tips

  • The mix blends best if you put in the liquid ingredients before the dry ingredients into the blender.
  • Once you start cooking the pancakes, if the first pancake seems too thick, add a teaspoon or two of water to the blender. Go slowly when adding liquid, you don’t want to overdo it!
  • If you are tempted to add your favorite protein powder into the mix, I wouldn’t! There is plenty of protein in these pancakes for kids.
  • Make a double batch and freeze extra pancakes in individual portions wrapped tightly so you can have a healthy breakfast to heat up next time you want to serve pancakes, with no dishes to clean up. Or, what I typically do is put them in a freezer bag separated by small pieces of parchment paper so they do not stick together.

Other recipes you might like

Healthy Sweet Potato Pancakes

Easy Blender Banana Oat Pancakes for Babies

7 Healthy Toast Ideas for Babies and Toddlers

For easier mornings

If morning meltdowns, power struggles, or tantrums have been a thing in your house…I feel for you! This used to be us, too. When my oldest was 2, he started with the whole, “NOOOOOO I DIDN’T WANT THAT FOR BREAKFAST!!! WAHHHHHHH.”

So, I created these printable cards with pictures of common breakfast foods. I would give him 3 choices before we went up to bed the night before so he could decide what to have for breakfast. (But really it was me choosing the options. Win/win!)

He LOVED picking out his card, and he was much more invested in what was for breakfast. He couldn’t blame me, either, because he was the one who picked.

Breakfast time became much easier and more enjoyable! Grab your own copy here:

Grab my FREE Breakfast Choice Cards Here

Protein Pancakes Recipe

Protein Pancakes

We love these pancakes in our house! They are jam packed with protein and so delicious!
No ratings yet
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Breakfast
Cuisine Breakfast
Servings 4 servings
Calories 171 kcal

Equipment

  • Blender

Ingredients
  

  • 2 large eggs
  • 1 medium banana
  • 2 tsp maple syrup
  • 2 tbsp water
  • ½ cup cottage cheese, 2% or whole
  • 1 tsp vanilla extract
  • 1 ½ cup rolled oats
  • 2 tsp baking powder
  • 1 tbsp hulled hemp seeds

Instructions
 

  • Add ingredients to blender in the order listed, starting with eggs. It blends more easily with the liquids first and dry ingredients on top.
  • Blend until smooth.
  • Heat nonstick pan over medium-low heat and spray with cooking spray or lightly grease with butter.
  • Pour about ¼ cup batter into the pan for each pancake. Cook until you see bubbles forming, and flip. Cook for an additional 2-3 minutes or until brown.
  • Repeat until all pancakes are cooked. This recipe makes about 8 pancakes, depending on the size of your pancakes.

Video

Nutrition

Calories: 171kcalCarbohydrates: 21.3gProtein: 9.9gFat: 5.4gSaturated Fat: 1.5gPolyunsaturated Fat: 1.5gMonounsaturated Fat: 1gCholesterol: 95.5mgSodium: 392.8mgPotassium: 178.3mgFiber: 2.4g
Keyword kid-friendly
Tried this recipe?Let me know how it was!

3 Comments

Raylin · April 24, 2022 at 6:40 pm

These were delicious! Big hit for my little guy. Thank you for sharing!!

Ashley · January 5, 2022 at 12:46 pm

If you don’t have hemp seeds could you sub chia?!

    Mama Knows Nutrition · January 10, 2022 at 8:23 am

    Sure! I haven’t tried it but I am sure it would be fine. It might just change them a bit texturally and they have just a bit less protein.

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Hi, I’m Kacie!

I’m a mom of two and a Registered Dietitian Nutritionist. I offer e-guides and e-books (go to my Shop page), workshops, brand partnerships, and nutrition counseling. Check out my blog for nutrition and feeding tips for your little ones.

Disclaimer:

This post may contain affiliate links. I may earn a commission. As an Amazon Associate I earn from qualifying purchases.

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