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Low-Calorie Protein Pancakes

breakfast recipes Sep 26, 2021

This quick, easy, and low-calorie/high-protein pancake recipe is going to knock your socks off! With such a low-calorie and high-protein pancake base, the topping choices are endless! You can also swap out different flavors for the protein powder or sweeteners to make it your own.

The calories/macros for this recipe are listed below the instructions.

Prep Time: 5 mins
Cook Time: 5 mins
Total Time: 10 mins


Makes 1 Serving



  • 70 grams cooked pumpkin or other winter squash such as kabocha or butternut
  • 140 grams egg whites
  • 10 grams Level-1 protein powder
  • 6 grams oat fiber (optional, adds more volume and fiber for minimal calories) 
  • 1 teaspoon baking powder
  • ½ teaspoon vanilla extract
  • ¼ teaspoon sea salt
  • ¼ teaspoon cinnamon
  • sweetener of choice (I used liquid vanilla-flavored monk fruit, NOW foods brand)

Optional Toppings

  • whipped cream
  • sugar-free syrup
  • chopped nuts or cacao nibs
  • berries
  • melted nut butter or coconut butter 


  • Using a whey protein blend or casein protein will help thicken the pancake batter. You can try it with whatever protein powder you have available, it just might not turn out as fluffy.
  • Oat fiber adds more volume and fiber to the pancakes for minimal calories but it's not absolutely necessary. Make sure you get this brand if you're going to buy oat fiber as other brands I've tried are bitter and have a grainy, unpleasant taste and texture. You can also try psyllium husk to add fiber and more thickness to the batter.
  • Feel free to add different spices and/or sweeteners flavors to switch up the flavor profile of the pancakes for what you personally enjoy.


  1. In a medium bowl, whisk together all pancake ingredients. Taste and adjust sweetness/flavor to your preference.
  2. Let sit for 5 minutes to thicken while you preheat a griddle or skillet on medium heat. 
  3. Spritz the griddle or pan with cooking spray or grease with butter. Spoon batter onto griddle or pan, cook until the surfaces of pancakes are coated in bubbles, about 3 to 4 minutes. Flip and cook the other side for about 2 more minutes or until cooked through.
  4. Repeat the process until you have used all the batter. To keep pancakes warm while cooking, put them on a sheet pan in a 200-degree F oven.
  5. Finish with your choice of toppings and enjoy!

Nutrition Facts for the ENTIRE recipe (not including toppings): Calories 162; Total Fat 2g; Protein 23g; Total Carbs 13g

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