Protein Pancakes

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There are 3 ingredients that make of the base of this Protein Pancakes recipe. It is sugar free, low fat and full of heart-healthy oatmeal. Start your day right.

Making protein pancakes provides a lot more options than just adding a scoop of protein powder to a regular pancake recipe. This protein pancakes recipe is versatile and easy to tweak to fit your own tastes.

You’ll love that this high-protein breakfast recipe has just 3 main ingredients and can be quickly blended in a blender in under 5 minutes. And there are 9 grams of protein in one pancake.

a fork cutting into a stack of pancakes

About this Protein Pancake Recipe:

  • Flavor: The pancakes have simple, comforting flavor. You won’t taste the cottage cheese, but you will taste the oatmeal. And the recipe calls for a whole dozen eggs, so if you don’t like eggs, this recipe is not for you. A touch of vanilla extract and cinnamon adds flavor, but these pancakes are not sweet. The flavor reminds me of baked oatmeal.
  • Texture: Now…please hear this. I am not claiming that these are a healthy version of fluffy, buttermilk Aunt Jemima pancakes. The texture is smooth and the pancakes are thick and hearty.

What are protein pancakes?

About 10 years ago, my husband and I followed the Zone Diet to lose a few pounds. We learned portion sizes and adopted some healthy changes through this program. It was a success for us.

One of the recipes that we found during this time was healthy Protein Pancakes. Pancakes are our normal Saturday morning tradition and we love trying new kinds. We came to love these pancakes and it’s a recipe that has stuck with us even though we no longer follow the Zone Diet.

Although many protein pancake recipes call for adding whey protein powder, this recipe does not. They are full of oats, eggs and cottage cheese, which packs them with good-for-you protein and heart healthy grains. Many times we used egg whites only which also made them low fat.

Please note that because of the oats, they are not necessarily considered low carb.

overhead view of a plate of pancakes with strawberries and flowers


There are just 5 simple ingredients in our pancake recipe:

  • Eggs: Need lower fat? Use only egg whites. You may need to add a couple more egg whites to make up for the lost volume of the egg yolks.
  • Cottage Cheese: Use full fat cottage cheese if you’d like, but low-fat works great.
  • Quick Oats: Quick oats soak up the eggs and cottage cheese to make the pancakes quickly. If you only have rolled outs, try processing the oats first in a food processor to cut them up. Then add to the blender. Do not use steel cut oats. Use gluten-free oats for a gluten free version of this recipe.
  • Vanilla Extract: Try almond extract, orange or any other flavor for a change.
  • Cinnamon: Pumpkin pie spice is fun, too.

Optional add-ins and variations: chocolate chips, blueberries, strawberries

How to Make Protein Pancakes

To make these quickly and easily, you’re going to throw the ingredients in the blender and blend until the batter is smooth. Quick and easy, right? It takes less than 5 minutes.

Turn a pancake griddle to medium high heat (or use a non-stick skillet). Spray with cooking spray, coconut oil or melt butter on it.

protein pancakes cooking on a griddle

Ladle the batter onto the hot skillet. When the batter starts to get bubbles on top, flip the pancake and cook for another minute or two. Do not overcook.

Toppings for Protein Pancakes

Pure maple syrup is our favorite topping for a stack of pancakes. Many of these will add sugar and calories to these no added sugars pancakes, so watch closely if you need to limit those things:

syrup pouring over a plate full of pancakes

Storage Instructions

Wrap any leftover pancakes in plastic wrap or an airtight container. Store in the fridge for up to 3 days. Warm leftovers in the microwave. You can also store pancakes in the freezer for up to 2 months.

a stack of pancakes on a plate with syrup dripping down
a stack of pancakes on a plate with syrup dripping down

Protein Pancakes

4.50 from 2 votes
There are 3 ingredients that make of the base of this Protein Pancakes recipe. It is sugar free, low fat and full of heart-healthy oatmeal. Start your day right.
Servings 16
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes

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  • 12 large eggs
  • 1 1/2 cups low-fat cottage cheese
  • 3 cups quick cook oats
  • 1 1/2 teaspoons vanilla extract
  • 1 teaspoon ground cinnamon


  • Add all of the above ingredients into a blender. Blend for about 30 seconds, until the mixture is smooth.
  • If the batter is too thick for your liking, you can add a little milk. The pancake batter will thicken slightly as it sits. (Thick batter=thick pancakes; thin batter=thin pancakes) 
  • Turn a pancake griddle to medium high heat. Spray with cooking spray or melt butter on it.
  • Ladle the batter onto the hot skillet. When the batter starts to get bubbles on top, flip the pancake and cook for another minute or two. Do not overcook.
  • Serve with butter and syrup, if desired.


Refer to the article above for more tips and tricks.
The calories shown are based on the recipe making 16 pancakes, with 1 serving being 1 pancake. Since different brands of ingredients have different nutritional information, the calories shown are just an estimate. **We are not dietitians and recommend you seek a nutritionist for exact nutritional information. The information in the nutrition box are calculated through a program and there is room for error. If you need an accurate count, I recommend running the ingredients through your favorite nutrition calculator.**


Calories: 126kcal | Carbohydrates: 11g | Protein: 9g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 140mg | Sodium: 140mg | Potassium: 125mg | Fiber: 1g | Sugar: 1g | Vitamin A: 212IU | Vitamin C: 0.01mg | Calcium: 42mg | Iron: 1mg
Course Breakfast
Cuisine American
Calories 126
Keyword easy pancake recipe, healthy breakfast, protein breakfast
About JulieJulie Clark

About Julie Clark

I'm Julie Clark, CEO and recipe developer of Tastes of Lizzy T. With my B.A. in Education and over 30 years of cooking and baking, I want to teach YOU the best of our family recipes.

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7 years ago

If I am using only egg whites how many do I use? Or can I do 6 reg and 6 whites?

8 years ago

What do you figure the blocks are on these? How do you count them?

8 years ago

These are some of my favorite pancakes!

8 years ago

I just made these but they are super runny. What did I do wrong? I was hoping to make these for my mom whose going through chemo and radiation. 🙁

9 years ago

I love this idea! Fluffy or not, add a little maple syrup and they sound delicious!

Jamie @ Love Bakes Good Cakes
9 years ago

My boys could eat breakfast food morning, noon and night. I will have to serve them these since they’re soooo much better for them than regular pancakes!

Lisa @ The Wellness Wife
10 years ago

They sound great! We love breakfast for dinner. We try to eat primarily vegetarian and are always looking for meatless options that are packed with protein. Do you think I could sub ricotta for the cottage cheese? Pinned!

10 years ago

Howdy! How many calories per pancake in the protein pancakes? Just curious. Thank you! They look delicious!

Sue @
10 years ago

YUM! I can not wait to try these! You always offer me such tempting recipes! Thanks so much for linking with us at One Sharendipity Place!

Sue @

Jen Nikolaus
10 years ago

These look awesome! I love that the recipe has cottage cheese and oatmeal! I am definitely going to give them a try. We love healthy whole wheat breakfast stuff, even it is isn’t very sweet – thanks for sharing!

~Jen @

10 years ago

I may have to try this some day, You are invited to share this with Show Your Stuff:

10 years ago

Your protein pancakes is something I will enjoy! How many pancakes does this recipe make? Thanks!

Leigh Ann @ Intentional By Grace
10 years ago

Over from the Pin It Party and I just pinned your protein pancakes! This is perfect for us. I’m pregnant right now and constantly on the lookout for MORE PROTEIN! Might even whip these up today! Thanks for sharing!

Rebekah @ Making Miracles
10 years ago

This looks like something my hubby would really enjoy – thanks!