These pancakes taste like a weekend treat but work any day of the week. They’re fluffy, slightly sweet, and packed with protein to keep you full. You’ll use simple ingredients you probably already have—no fancy supplements required.

The best part? A full plate lands under 350 calories, so you can enjoy breakfast without the sugar crash.

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What Makes This Special

Overhead shot of a fluffy stack of high-protein, low-calorie pancakes on a matte white plate, golden

These pancakes give you that diner-style stack without the heavy calories. They use Greek yogurt and egg whites for a big protein boost while keeping fat and sugar low.

The texture is light, and the flavor goes well with fresh fruit, cinnamon, or a drizzle of sugar-free syrup. They cook fast, freeze well, and make meal prep easy.

What You’ll Need

1/2 cup (120 g) nonfat plain Greek yogurt
1 large egg white (or 3 tablespoons liquid egg whites)
1/3 cup (30 g) quick oats (or oat flour)
1 scoop (25–30 g) vanilla whey or whey-casein blend
1/2 teaspoon baking powder
1/4 teaspoon baking soda
Pinch of salt
1–2 teaspoons granulated sweetener (or a few drops of liquid sweetener)
1/2 teaspoon vanilla extract
2–4 tablespoons water or unsweetened almond milk (to thin)
Spray oil or a light brush of oil for the pan
Optional: cinnamon, blueberries, or sliced strawberries for topping

Estimated macros for entire batch (without toppings): ~300–340 calories, 32–38 g protein, 30–35 g carbs, 3–5 g fat. Actual values vary by protein powder brand.

How to Make It

Close-up, three-quarter angle of pancakes cooking low and slow on a black nonstick skillet: three sm

Blend or mix the base. Add yogurt, egg white, oats, protein powder, baking powder, baking soda, salt, sweetener, vanilla, and 2 tablespoons of water/almond milk to a bowl.
Stir until smooth. If using whole oats and you want a finer texture, blend everything until silky.
Adjust thickness. The batter should be pourable but thick. Add more liquid 1 tablespoon at a time if needed.
Thick batter makes fluffier pancakes.
Preheat the pan. Heat a nonstick skillet over medium to medium-low. Lightly coat with spray oil.
Cook low and slow. Pour 3–4 small pancakes. Cook until bubbles appear and edges look set, 2–3 minutes.
Flip gently and cook 1–2 more minutes. Reduce heat if they brown too fast.
Repeat. Lightly re-spray between batches if needed. Keep finished pancakes warm under a clean towel.
Top smart. Add fresh berries, a dusting of cinnamon, or 1–2 teaspoons of nut butter.
For syrup lovers, use a light drizzle or a sugar-free version to stay under 350 calories.

Storage Instructions

Fridge: Store in an airtight container for up to 3 days. Reheat in a toaster or skillet for best texture.
Freezer: Freeze in a single layer, then stack with parchment between pancakes. Keeps well for up to 2 months.
Reheat: Toast from frozen or microwave for 20–30 seconds, then crisp in a pan.

Why This is Good for You

High protein helps you feel full longer and supports muscle recovery. Lower calories make it easier to stick to your goals without cutting out satisfying breakfasts.

The oats add fiber for steady energy, while Greek yogurt provides calcium and a creamy texture without extra fat.

Pitfalls to Watch Out For

Overmixing: Too much stirring can make pancakes tough. Mix until just combined.
Too much heat: Protein batters brown fast. Use medium or medium-low heat.
Dry batter: If your protein powder is very absorbent, add more liquid a little at a time.
Heavy toppings: Full-sugar syrup or big scoops of nut butter can push you over 350 calories quickly.

Alternatives

Dairy-free: Use a thick dairy-free yogurt (like coconut or almond) and a plant-based protein powder.
You may need an extra tablespoon of liquid.
Gluten-free: Use certified gluten-free oats or oat flour.
No protein powder: Replace protein powder with 2 extra tablespoons oat flour and add 1 more egg white. Protein will be lower, calories similar.
Flavor twists: Add lemon zest and blueberries, or a teaspoon of cocoa powder and a few chocolate chips (adjust calories accordingly).

FAQ

Can I use whole eggs instead of egg whites?

Yes, but it will increase the calories and fat. If you swap in a whole egg, reduce or skip any added fats elsewhere to stay under 350 calories.

Which protein powder works best?

A whey or whey-casein blend gives the best rise and texture.

Plant-based powders can work but may need an extra tablespoon of liquid and a pinch more sweetener.

Why are my pancakes gummy?

They were likely undercooked or the batter was too wet. Lower the heat and cook a bit longer, or add a tablespoon of oats/oat flour to thicken.

Can I make these without a blender?

Absolutely. Use quick oats or oat flour and whisk well.

Blending just makes the texture smoother.

How do I keep them under 350 calories with toppings?

Stick to fresh berries, a sprinkle of cinnamon, and a light drizzle of sugar-free syrup. If you add nut butter, measure 1 teaspoon, not a heaping spoonful.

In Conclusion

These High Protein Low Calorie Pancakes are a simple way to enjoy a fluffy stack and still hit your goals. They’re quick, customizable, and surprisingly filling for under 350 calories.

Keep the ingredients on hand, tweak the flavors to match your mood, and start your morning with a win.