Protein pancakes might just be the breakfast (or post-workout snack) you didn’t know you needed. They’re fluffy, delicious, and packed with nutrients to fuel your day. For health enthusiasts, fitness lovers, and gluten-free bakers, making protein pancakes using oat flour, banana, and protein powder is an absolute game-changer.

In this guide, we’ll show you exactly how to make them, why they’re worth adding to your routine, and how to customize them to suit your personal taste. Get ready to elevate your pancake game with this easy recipe!

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Why Choose Protein Pancakes?

You’ve likely heard the term “protein pancakes” buzzing around in health and fitness circles lately—and for good reason. These pancakes aren’t your average stack of indulgent carbs. Here’s why they’ve taken the breakfast world by storm:

Keeps You Full Longer: Packed with protein and fiber, they keep you satisfied and reduce mid-morning cravings.
Supports Muscle Recovery: After a workout, protein aids in muscle repair and growth—perfect for gym-goers.
Balanced Nutrition: This recipe combines slow-digesting carbs, natural sweetness, and a healthy dose of protein for a well-rounded meal.
Gluten-Free Option: By swapping traditional flour with oat flour, you get a nutrient-dense alternative that’s friendly to gluten-free diets.
Quick and Easy: Protein pancakes are easy to whip up and make a perfect meal prep option for busy mornings.

The best part? You’re in control of the ingredients, so you get a nutrient-packed treat without any of the unnecessary added sugars or processed extras found in store-bought mixes.

Ingredient Spotlight

Oat Flour

Oat flour makes for a fabulous gluten-free alternative to traditional wheat flour. It’s made by finely grinding oats, which means it retains all the fiber and nutrients of whole oats. Oat flour:

Is rich in beta-glucan, a type of soluble fiber that helps manage blood sugar levels and supports heart health.
Has a slightly nutty flavor that’s perfect for pancakes.
Is easy to make at home—just blend rolled oats in a food processor until fine!

Banana

This single ingredient is a powerhouse in your pancake recipe:

Natural Sweetness: Bananas reduce the need for added sugars. Plus, they pair beautifully with oat flour for a naturally sweet pancake.
Nutritional Boost: Packed with potassium, vitamin C, and dietary fiber, bananas bring an undeniable nutritional edge to your plate.
Binding Magic: Bananas also work as a natural binder, keeping the pancakes together without the need for eggs or other emulsifiers.

Protein Powder

Not all protein powders are created equal, so choose one that complements your dietary preferences and flavor profile.

Whey Protein: A go-to option for many fitness enthusiasts—great for muscle recovery and a creamy texture.
Plant-Based Protein: Perfect for vegans or those avoiding dairy; options like pea, brown rice, or hemp protein work wonderfully.
Unflavored vs. Flavored: Look for a vanilla or chocolate protein powder for added sweetness, or reach for unflavored powder to keep the recipe versatile.

Protein powder doesn’t just bump up the protein content—it also helps create a fluffy, satisfying pancake texture.

Here are a few other recipes from the blog that everyone loves:

Greek Lemon Turkey Soup

Protein Packed Asian Beef Bowl

Flavor Packed Chicken Buddha Bowl

Stuffed Red Pepper Soup

Spicy Coconut Lime Chicken Soup

The Best Taco Soup

Sausage Low Carb Italian Soup

Mexican chicken Salad

The Ultimate Protein Pancake Recipe

Now, the moment you’ve been waiting for—here’s how to make these nutrient-packed, delicious protein pancakes!

ingredients

1 cup oat flour
1 ripe banana, mashed
1 scoop (approx. 30g) protein powder (whey, casein, or plant-based)
1 tsp baking powder
1/2 tsp cinnamon
1/4 tsp salt
1 cup milk (dairy or non-dairy)
1 tbsp chia seeds (optional, for binding and texture)
1 tsp vanilla extract
Coconut oil or cooking spray for the griddle

instructions

Mash the Banana: Start by mashing the banana in a large mixing bowl until smooth.
Combine the Dry Ingredients: Add oat flour, protein powder, baking powder, cinnamon, and salt to the bowl. Whisk to combine.
Mix the Batter: Pour in the milk, chia seeds (if using), and vanilla extract. Stir until the batter is smooth. If you’re using chia seeds, allow the mixture to sit for 5-10 minutes to thicken.
Heat the Griddle: Warm a lightly oiled griddle or frying pan over medium heat.
Cook the Pancakes: Pour 1/4 cup of batter onto the griddle for each pancake. Cook for 2-3 minutes per side, flipping when bubbles appear.
Serve: Plate your pancakes and add your favorite toppings!

Tips for Pancake Perfection

Don’t overmix the batter—this can make the pancakes tough.
Use medium heat to avoid burning the pancakes before they’re cooked through.
Keep pancakes warm in a preheated oven (at 200°F) while cooking the rest of the batch.

Variations and Add-Ins

One of the best things about these protein pancakes is how versatile they are. Try adding these for a fun twist:

Berry Bliss: Fold in 1/2 cup of mixed berries for bursts of fruity sweetness.
Chocolate Chunk: Add 2 tablespoons of dark chocolate chips for a touch of indulgence.
Nutty Delight: Stir in 1/4 cup of chopped walnuts, pecans, or almonds for extra crunch and healthy fats.
Tropical Twist: Sprinkle in 1/4 cup shredded coconut for a light, tropical vibe.
Spice It Up: Add a pinch of nutmeg or cardamom alongside the cinnamon for warm and aromatic notes.

Nutritional Information (Per Serving)

Each serving (approx. 3 pancakes) contains:

Calories: 275
Protein: 15g
Carbs: 35g
Fats: 7g

Protein Pancakes with Oat Flour & Banana | Easy Recipe

Yield: 3

Author: Angie Bloom

Prep time: 10 MinCook time: 10 MinTotal time: 20 Min

Gluten-free protein pancakes using oat flour, bananas, and protein powder. Learn the recipe + tips for perfect pancakes every time!

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Ingredients

1 cup oat flour
1 ripe banana, mashed
1 scoop (approx. 30g) protein powder (whey, casein, or plant-based)
1 tsp baking powder
1/2 tsp cinnamon
1/4 tsp salt
1 cup milk (dairy or non-dairy)
1 tbsp chia seeds (optional, for binding and texture)
1 tsp vanilla extract
Coconut oil or cooking spray for the griddle

Instructions

Mash the Banana: Start by mashing the banana in a large mixing bowl until smooth.
Combine the Dry Ingredients: Add oat flour, protein powder, baking powder, cinnamon, and salt to the bowl. Whisk to combine.
Mix the Batter: Pour in the milk, chia seeds (if using), and vanilla extract. Stir until the batter is smooth. If you’re using chia seeds, allow the mixture to sit for 5-10 minutes to thicken.
Heat the Griddle: Warm a lightly oiled griddle or frying pan over medium heat.
Cook the Pancakes: Pour 1/4 cup of batter onto the griddle for each pancake. Cook for 2-3 minutes per side, flipping when bubbles appear.
Serve: Plate your pancakes and add your favorite toppings!

Notes

Tips for Pancake Perfection

Don’t overmix the batter—this can make the pancakes tough.
Use medium heat to avoid burning the pancakes before they’re cooked through.
Keep pancakes warm in a preheated oven (at 200°F) while cooking the rest of the batch.

Recommended Products

Green Kitchen Pan

Active Stacks Protein Powder (vanilla)

Nutrition Facts

Calories

311

Fat

8 g

Sat. Fat

2 g

Carbs

43 g

Fiber

5 g

Net carbs

37 g

Sugar

10 g

Protein

18 g

Sodium

411 mg

Cholesterol

26 mg

The nutrition information provided is only estimated based on an online nutritional calculator. I am not a dietician. Please consult a doctor for accurate, more personal information about your health and any dietary restrictions and concerns you may have.

Start Flipping Pancakes Today!

Switching to protein pancakes made with oat flour, banana, and protein powder is an easy way to indulge smartly. They’re a mix of flavor, nutrition, and performance on your plate. Whether you’re fueling up before the gym or starting your day with a nutritious meal, these pancakes have got you covered.

If you try this recipe, snap a photo and tag us using #PancakeGoals. We’d love to see your creations and hear your thoughts. Your feedback fuels our recipes—so don’t hold back!

Get flipping, and enjoy every bite. We’d love to see your creations! Snap a photo, share it on social media, and tag us at @angiebloom. Have questions, or want to share your favorite add-ins? Drop a comment below or connect with us via email.

Here’s to mornings that taste as good as they feel. 🫐✨

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