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High-Protein Whole Wheat Pancakes

Start your day strong with these satisfying pancakes. Packed with wholesome grains and a powerful protein boost, they offer a nourishing, subtly sweet flavor perfect for a mindful breakfast or post-exercise refuel.
Course Breakfast
Cuisine American
Keyword High protein pancakes, Oat flour pancakes, Protein pancakes
Prep Time 10 minutes
Cook Time 12 minutes
Resting Time 8 minutes
Total Time 30 minutes
Servings 4
Calories 373kcal

Equipment

  • Large mixing bowl
  • Medium mixing bowl
  • Silicone spatula or whisk
  • Large, heavy-bottomed skillet (cast-iron recommended)
  • ¼-cup dry measuring cup for portioning
  • Thin, flexible spatula for flipping

Ingredients

Pantry & Dry Goods

  • 1 ⅓ cups about 160 g white whole wheat flour
  • 3 scoops about 90 g vanilla-flavored whey protein powder
  • 1 tbsp low-sodium baking powder
  • 1 tsp ground cinnamon
  • ¼ tsp ground nutmeg

Proteins & Liquids

  • 1 large egg lightly beaten
  • 2 large egg whites
  • 1 ½ cups 360 ml low-fat buttermilk
  • 2 tbsp pure maple syrup
  • 2 tbsp avocado oil plus more for the skillet
  • 1 tsp pure vanilla extract

Garnish (Optional)

  • Fresh berries
  • A pat of unsalted butter
  • Additional maple syrup

Instructions

  • Awaken the Liquids : In a large mixing bowl, combine the egg, egg whites, low-fat buttermilk, maple syrup, avocado oil, and vanilla extract. Whisk gently until the mixture is uniform in color and consistency.
  • Sift the Powders : In a separate medium bowl, add the white whole wheat flour, vanilla protein powder, low-sodium baking powder, cinnamon, and nutmeg. Use a whisk to thoroughly combine the dry ingredients and break up any clumps.
  • Marry the Mixtures : Pour the dry powder mixture into the bowl with the wet ingredients. Using a silicone spatula, fold the ingredients together until just moistened. Do not overmix; a few small lumps in the batter are expected and desirable.
  • Hydrate the Batter : Set the prepared batter aside, uncovered, for 8 minutes. This resting period allows the whole wheat flour and protein powder to fully absorb the liquids, resulting in a thicker, more tender final product.
  • Prepare the Cooking Surface : While the batter rests, place your large skillet over medium-low heat. Add a very thin layer of avocado oil or unsalted butter, wiping out any excess with a paper towel. The surface should be hot enough that a drop of water sizzles and evaporates on contact, around 350°F (175°C).
  • Cook the Pancakes : Using a ¼-cup measure, pour the batter onto the preheated skillet to form small, 4-inch rounds, leaving space between each. Cook for 2 to 3 minutes on the first side, or until bubbles appear across the surface, the edges look dry and matte, and the bottom is a rich golden-brown.
  • The Final Flip : Carefully slide a thin spatula underneath each pancake and flip. Cook the second side for an additional 60 to 90 seconds, just until cooked through and golden. Transfer the finished cakes to a plate. Repeat the process with the remaining batter, adding a touch more oil to the skillet as needed.
  • Plate and Serve : Serve the pancakes immediately while warm. Garnish with your choice of toppings, such as fresh berries, a small pat of unsalted butter, or a drizzle of maple syrup.

Notes

Storage: Leftover pancakes can be stored in an airtight container in the refrigerator for up to 3 days. They also freeze exceptionally well. To freeze, arrange cooled cakes in a single layer on a baking sheet and place in the freezer until solid, then transfer to a freezer-safe bag for up to 2 months. Reheat in a toaster or microwave.
Ingredient Swaps:
  • Protein Powder: Unflavored or chocolate protein powder can be used, though it will alter the final taste. Plant-based protein powders may require an additional splash of buttermilk as they tend to be more absorbent.
  • Flour: All-purpose flour or regular whole wheat flour can be substituted for white whole wheat, but the texture and nutritional content will change slightly.
  • Oil: Melted unsalted butter or light olive oil are suitable replacements for avocado oil.
Troubleshooting: If your batter seems excessively thick after resting, stir in one tablespoon of buttermilk at a time until it reaches a pourable, yet substantial, consistency.

🍽️ Nutrition (Per Serving – Approximate)

Serving Size: 3 small (4-inch) pancakes
  • Calories: 373
  • Total Fat: 8 g
  • Saturated Fat: 1.5 g
  • Trans Fat: 0 g
  • Polyunsaturated Fat: 1 g
  • Monounsaturated Fat: 5 g
  • Cholesterol: 50 mg
  • Sodium: 162 mg
  • Total Carbohydrate: 33 g
  • Dietary Fiber: 4 g
  • Total Sugars: 10 g (Includes 7g Added Sugars)
  • Net Carbohydrates: 29 g
  • Protein: 33 g
  • Vitamin D: 1 mcg
  • Calcium: 285 mg
  • Iron: 2 mg
  • Potassium: 390 mg
  • Vitamin C: 1 mg