Tip: Double the recipe
- This recipe makes 6 pancakes (3 per serving).
- Double for 12 pancakes. Freeze in 3-pint bags for grab-and-go breakfasts.
Why this works
Pancakes = comfort food. But GLP-1 reality means you can't eat a stack of 8. These are dense: 3 small pancakes = legitimate meal. Freeze and reheat.
Ingredients
- 1 cup rolled oats (150 cal, 5g protein)
- 1 scoop protein powder (vanilla or unflavored, 120 cal, 20g protein)
- 1/2 tsp baking powder
- 1/4 tsp cinnamon
- 1 egg (70 cal, 6g protein)
- 3/4 cup milk (almond, oat, or regular - adds 0-100 cal)
- 1 tsp vanilla extract
- Optional: 1 tbsp coconut oil or butter for cooking
Directions
- Blend oats to flour consistency (30 seconds).
- Mix oat flour + protein powder + baking powder + cinnamon.
- Whisk egg + milk + vanilla.
- Combine wet + dry ingredients. Mix until just combined (don't overmix).
- Heat skillet to medium-low. Coat with oil if using.
- Pour small scoops (2 tbsp each). Cook 2-3 minutes per side.
- Transfer to cooling rack.
Freezing & Reheating
- Freeze: Once cool, stack 3 pancakes per bag. Freeze up to 3 months.
- Reheat: Microwave 60 seconds. Or toast at 350°F for 5 minutes.
Serving Ideas
- Pure: Just pancakes (good for low appetite).
- With fruit: 1/2 cup berries (adds sweetness + antioxidants).
- With nut butter: 1 tbsp for extra calories + healthy fats.
- With syrup: Real maple syrup (protein pancakes soak up less, use sparingly).
Flavor Variations
- Chocolate: Add 1 tbsp cocoa powder to dry mix.
- Blueberry: Fold in 1/2 cup blueberries before cooking.
- Banana: Mash 1/2 banana into the batter.
- Pumpkin: Add 1/4 cup pumpkin puree + extra pumpkin pie spice.
Warning: Watch the size
- These aren't restaurant-sized pancakes. Make them small (3-4 inches diameter).
- You want dense nutrition, not volume. 3 small pancakes = meal.
Products Used in This Recipe
- Vanilla protein powder — 20g protein per scoop
- Rolled oats — Whole grain base for pancakes
- Meal prep containers — Freeze pancakes in 3-serving portions
- Non-stick griddle — Easy cooking for protein pancakes
Note: Protein powder taste
- Vanilla powder = sweet, dessert-like.
- Unflavored = neutral, savory option works for all.
- Chocolate = good dessert version, can taste artificial if cheap.
