High-Protein Pancakes
Fluffy oat pancakes blended with Greek yogurt and eggs, no protein powder needed, served with blueberries. About 30 g of carbohydrate and 16 g of protein per serving.
One serving
One serving is 3 pancakes of 3½ inches with ¼ cup blueberries. Prep 10 min · Cook 15 min · Rest or chill 5 min.
Steps
Blend the rolled oats in a food processor until they look like flour, about 30 seconds.
Add the Greek yogurt, eggs, milk, baking powder, cinnamon, vanilla extract and salt and blend until smooth. Let the batter rest for 5 minutes.
Heat a skillet over medium heat and brush it with a little oil. Pour 2½ tbsp of batter per pancake, to make 9 pancakes about 3½ inches (9 cm) across, and cook until bubbles appear, then flip and cook until golden, about 4 minutes.
AI-generated illustrative image. Serve 3 pancakes per person topped with ¼ cup blueberries.
On the plate
A breakfast: three pancakes with berries have about 30 g of carbohydrate and 16 g of protein. Syrup isn’t included; count it separately if you add it.
Nutrition
| Nutrient | Per serving (1/3 of recipe) |
|---|---|
| Calories (kcal) | 249 |
| Total carbohydrate | 30 g |
| Dietary fiber | 4 g |
| Total sugars | — |
| Protein | 16 g |
| Total fat | 7 g |
| Saturated fat | 2 g |
| Sodium | 295 mg |
— means at least one ingredient has no published value for that nutrient, so we don't show a total (total sugars).
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| rolled oats Oats, rolled, dry | 90 g | 59.7 g | “Oats (Includes foods for USDA's Food Distribution Program)”, USDA SR Legacy, FDC ID 169705 |
| Greek yogurt Greek yogurt, plain, nonfat | 170 g | 6.1 g | “Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)”, USDA SR Legacy, FDC ID 170894 |
| eggs Egg, whole, raw | 100 g | <1 g | “Egg, whole, raw, fresh”, USDA SR Legacy, FDC ID 171287 |
| milk Milk, 1% | 60 g | 3.0 g | “Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D”, USDA SR Legacy, FDC ID 170872 |
| baking powder Baking powder, double-acting | 4 g | 1.1 g | “Leavening agents, baking powder, double-acting, sodium aluminum sulfate”, USDA SR Legacy, FDC ID 172803 |
| cinnamon Cinnamon, ground | 1 g | <1 g | “Spices, cinnamon, ground”, USDA SR Legacy, FDC ID 171320 |
| vanilla extract Vanilla extract | 4 g | <1 g | “Vanilla extract”, USDA SR Legacy, FDC ID 173471 |
| salt Salt | <1 g | 0.0 g | “Salt, table”, USDA SR Legacy, FDC ID 173468 |
| oil Olive oil | 5 g | 0.0 g | “Oil, olive, salad or cooking”, USDA SR Legacy, FDC ID 171413 |
| blueberries Blueberries | 120 g | 17.4 g | “Blueberries, raw”, USDA SR Legacy, FDC ID 171711 |
Counted as zero because the source has no value and the amount is 1 g or less per serving: cinnamon (); salt ().
Calculation engine v1.3.0.
Swaps and variations
- Gluten-free
- Use certified gluten-free oats.
Storage
Refrigerate cooked pancakes up to 3 days or freeze up to 2 months; reheat them in a toaster.
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/high-protein-pancakes. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about high-protein pancakes.
How do you make protein pancakes without protein powder?
Greek yogurt and eggs give about 16 g of protein per serving.
How many carbohydrates are in these pancakes?
About 30 g per serving of 3 pancakes with blueberries, with 4 g of fiber. Syrup isn’t included.
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