Key Takeaways

1. In nature, it is a rare occurrence to find a calorie source that is high in both fat and carbohydrates.

2. This recipe contains about 100-150% fewer calories and over double the protein compared to a similar serving from your traditional pancake house (sorry, IHOP).

3. The Ingredients:

   • 25 g coconut flour

   • 18 g protein powder (I used MyProtein salted caramel flavor)

   • 140 g liquid egg whites

   • 100 g organic greek yogurt

   • 1 tsp baking powder

   • 1/2 tsp guar gum

4. The Recipe:

   • Combine dry ingredients (flour, protein powder, baking powder, guar gum)

   • Add yogurt to dry ingredients and mix

   • In a separate bowl, whisk egg whites until fluffy (takes about a minute)

   • Add egg whites to other ingredients

   • Pour batter onto pan - done!

5. To satisfy your cravings and stay on track with your muscle building or fat loss goals, you can’t go wrong with whipping up a batch of these protein pancakes.

Full Story

In nature, it is a rare occurrence to find a calorie source that is high in both fat and carbohydrates. Our hunter gatherer ancestors may have had no trouble hunting down a wild buffalo rich in fat and protein or stumbling upon a berry bush abundant in carbohydrates.

Our ancestors would be hard pressed to find the perfect food – one high in both fat and carbohydrates with enough caloric density to surely stave off starvation in the near future.

Nowadays, these magic foods such as bacon, cheeseburgers, and bacon cheeseburgers are not nearly as difficult to find nor as beneficial for our survival. Unfortunately for our health and waistlines, the consumption of ultra-processed and ultra-tasty foods still elicit a massive dopamine celebration from our taste buds.

Sure, it is entirely possible to consume foods in moderation and stay on track with our health and fitness goals. But what if we want the best of both worlds?

Wouldn’t it be great if we could enjoy the tasty reward of these calorie bombs while also limiting the metabolic burden?

Not Another Cauliflower Pizza

You’re skeptical and, trust me, I’ve been there before. I’ve experienced more than my fair share of disappointing cauliflower pizzas and protein ice cream recipes, yet none have been as much of a letdown as my experience with protein pancakes. 

Our taste buds are smart - they know when they’re getting the real deal compared to a knock off - and that’s the reason the “healthy” versions of the foods we so often crave almost always fall short.

This time, it’s different.

Trial and Error

After a messy history of oats, egg whites, and baking powder, I, not unlike our ancestors stumbling upon that berry bush, have stumbled across the holy grail of protein pancake recipes.

This expectation-exceeding recipe is:

• Easy to make

• Quick

• Very macro friendly

In fact, one serving of these pancakes, which yields 4 nice sized cakes, check in at:

• 320 calories

• (A whopping) 43 grams of protein

• 21 grams of carbs

• 5 grams of fat

For reference, this recipe contains about 100-150% fewer calories and over double the protein compared to a similar serving from your traditional pancake house (sorry, IHOP).

The Ingredients

• 25 g coconut flour

• 18 g protein powder (I used MyProtein salted caramel flavor)

• 140 g liquid egg whites

• 100 g organic greek yogurt

• 1 tsp baking powder

• 1/2 tsp guar gum

The Recipe

• Combine dry ingredients (flour, protein powder, baking powder, guar gum)

• Add yogurt to dry ingredients and mix

• In a separate bowl, whisk egg whites until fluffy (takes about a minute)

• Add egg whites to other ingredients

• Pour batter onto pan - done!

It takes about 5 minutes to make the batter and only about 10 minutes to cook. Substituting almond flour as a lower carb alternative for the coconut flour, though it makes them more dense and less fluffy, works just as well!

Wrap Up - Have It Your Way

Even though you’ll love the recipe as it is, some variations I have enjoyed include:

• Sticks to your ribs- add 15-30 grams of oats

• Blueberry- add 70 grams of blueberries to batter or on top of cooked cakes

• Pumpkin Spice (my favorite and go-to)- add 60 grams of canned pumpkin to batter, top with sliced apples, cinnamon, nutmeg, almond butter, and sugar free syrup

• Dessert for breakfast - after cooking pancakes, add 1 serving of powdered peanut butter (60 cals), 1 tablespoon of almond butter (80 cals), and 1 serving of sugar free chocolate sauce/maple syrup (5-10 cals).

There you have it - the quickest, healthiest, and most delicious pancake recipe in the entire world. These can be enjoyed not only on special occasions or lazy Sunday mornings, but every single day!

To satisfy your cravings and stay on track with your muscle building or fat loss goals, you can’t go wrong with whipping up a batch of these protein pancakes.