Protein pancakes without protein powder
Gluten free, grain free option, nut free, oat free, low FODMAP optionThis recipe serves 1 person and makes 3-4 medium pancakes. 1 serve contains anywhere from 26-37g protein (see notes) *This recipe uses Australian tablespoons which are 20ml as opposed to the more common 15ml. Use ml for accuracy, or use 4 teaspoons (which are 5ml) for each tablespoon specified in the recipe.
Ingredients
For the pancakes:
- 160 g high protein yoghurt (Chobani Fit is my preference, but I have also tested YoPro and Cocobella and Kingland protein yoghurts for dairy free options) see notes
- 1 extra large egg 45-55g, weighed out of shell
- 50 g light buckwheat flour or cassava flour
- 3g (1/2 teaspoon) gluten free baking powder
- 2-3 tsp maple syrup or sugar, for the pancake batter (optional, can omit)
- 25 g hemp seeds (optional, see notes)
- 20-60ml (1-3 tablespoons)* milk of choice, only as necessary
- oil, to cook the pancakes
Optional ingredient:
- fresh or frozen blueberries, to stud the pancakes (use as few or as many as you like)
To finish (optional):
- drizzle of maple syrup
- berries, banana coins or fruit of choice
Instructions
- Whisk together the yoghurt, egg, flour of choice and baking powder in a medium mixing bowl. If you are adding sweetener to the pancakes, add it here. Add the hemp seeds and whisk to combine.
- If your batter is spoonable and smooth, you don't need to add any milk. If the batter is looking quite thick, add milk 10-20ml at a time until you reach your desired consistency. This will depend on the yoghurt brand and how thick it is. You can always add some after the first pancake if it is feeling thick.
- Preheat a nonstick pan over a medium heat. Once thoroughly heated, add a splash of oil (or not, these also work without oil) and allow it to spread.
- Turn the heat to low, then spoon about 2 Australian tablespoons (2 1/2 tablespoons elsewhere) of batter per pancake. If you want to make blueberry or choc chip pancakes, stud the pancakes with berries/choc chips here.
- Allow the pancake to cook for about 30 seconds or until bubbles appear on the surface. Gently flip and repeat. Adjust the heat as necessary so your pancakes are golden brown and not overdone but still cooked through.
- Repeat with the remaining batter for about 3-4 pancakes. Serve with your toppings of choice. These pancakes can also be made ahead and placed in an airtight container in the fridge.
Notes
- For low FODMAP high protein pancakes, use Chobani Fit (as it is lactose free). 2 tablespoons of maple syrup is a low FODMAP serve. Use a low FODMAP fruit (like blueberries) to top the pancakes. Both cassava flour and buckwheat flour are low FODMAP in 100g serves per person and neither have an upper limit in the app as of June 2025. Hemp seeds are low FODMAP in 20g serves but Monash doesn't list an upper limit. They used to have an upper threshold which you can find here. Use 20g if you want to be cautious.
- I have successfully tested soy protein yoghurt and coconut protein yoghurt in these pancakes.
- Pancakes made with Chobani Fit yoghurt, extra large egg, 1 tablespoon hemp seeds, buckwheat flour and milk = approximately 36-37g protein
- Pancakes made with Chobani Fit, extra large egg, 1 tablespoon hemp seeds and cassava flour = approximately 30g protein
- Pancakes made with non protein Greek yoghurt, extra large egg, 1 tablespoon hemp seeds, buckwheat flour and milk = approximately 26-27g protein.
- Pancakes made with Cocobella protein yoghurt, extra large egg, 1 tablespoon hemp seeds, buckwheat flour and milk = approximately 29g protein.
Tried this recipe?Let us know how it was!