Homemade Protein Pancake Mix | Easy & Healthy Recipe

Full of protein and many other nutrients, this protein pancake mix is easy to make and have on hand for a quick, healthy breakfast or snack. This recipe is also refined sugar free, gluten-free, dairy-free and egg-free.

I've talked before about my husband's health issues that required a very strict diet. He was eating oatmeal for breakfast and basically only vegetables and olive oil for lunch and dinner.

During that time, he was trying to figure out something carby that he could eat, that helped fulfill his dietary needs and didn't cause him to flare up (swollen, itchy skin. Bluckh!)

We looked at a lot of protein pancake recipes (he wasn't eating much meat, so needed protein) and most of them contained egg whites, whole eggs, cottage cheese, greek yogurt or bananas (none of which he could eat) or weren't very high in protein at all.

So one day he decided to put together his own pancake recipe from ingredients he knew didn't bother him: oats, chia seeds, pea protein powder and olive oil.

His goal wasn't amazingly puffy, taste-like-cake regular pancakes. His goal was nutrient-dense pancakes that tasted alright.

Well, he made a nutrient-dense pancake and it tastes more than alright! It isn't a fluffy pancake, but that's because of the oil. Our bodies process protein better when we consume fat along with it, so we think it's well worth not having poofy pancakes.

The good news is that they still fully satisfy the pancake craving!

FAQ

Are Protein Pancake Mixes Healthy?

There are some decent protein pancake mixes out there, but they cost much more than making it yourself and there's always more added sugar in them than I want to ingest.

It's very difficult to find a dry mix for pancakes with sprouted grains or that's dairy-free. So making your own mix is a great way to ensure optimum nutritional value and health benefits.

Is Protein Pancake Mix Healthy?

These homemade pancakes are made with nutrient-dense, simple ingredients.

Oats (sprouted) - Whole grain oats contain a good amount of fibre, protein and healthy fat, along with high amounts of many vitamins, minerals and antioxidants. In fact, one serving of oats contains more than 20% of the recommended daily values for 7 vitamins and minerals. They are also famous for their ability to lower the risk of heart disease.

Oats (and many other whole grains) contain an anti-nutrient called phytic acid, which blocks the absorption of vitamins and minerals in the body. Sprouting neutralizes the phytic acid and makes the oats more digestible. This is why I recommend using sprouted oats, but regular rolled oats work just fine too!

Chia seeds -  High in many nutrients, including fibre, omega 3's, protein, antioxidants, calcium, iron and much more! They may prevent heart disease, improve bone health and reduce inflammation in the body.

Pea protein powder - We choose pea protein (this is our favorite protein powder), because my husband and I both don't handle dairy products very well, and this seemed to be the healthiest and cleanest option. It's also heat-stable, so the nutrients remain after cooking!

Coconut sugar - My chosen natural sugar, because I can include it in the pancake mix, but you could use honey or maple syrup and adjust the liquid amount in the recipe.

Olive oil - Rich in healthy fats and antioxidants. It can also reduce inflammation, decreasing the chances of many diseases.

Filtered water - We use a Berkey to filter our tap water. Learn all about it here! If you don't have a filter, you can use tap water.

How much Protein Per serving?

One serving is two pancakes, which contain a total of approximately 7.8 grams of protein.

Can I Use Another Protein Powder?

We love pea protein and have never used another kind. Let me know if you try this recipe with a different kind of protein powder!

We haven't tried using vanilla protein powder, but you could try it and just omit the vanilla extract.

Do Protein Pancakes Taste Good?

These protein pancakes have great flavor and lend well to the usual pancakes toppings: butter, pure maple syrup, fruit, etc.

Are Protein Pancakes Gluten-Free?

All the ingredients in this recipe are naturally gluten-free, however, occasionally oats and baking powder may contain traces of gluten. If you have celiac disease or are gluten intolerant, just ensure your oats and baking powder are labelled as "gluten-free".

Are Protein Pancakes Vegan?

The mix, as well as the wet ingredients, are all plant-based, so this is a vegan recipe.

HOw Long Does Protein Pancake Mix Last?

This protein pancake mix will stay fresh in an airtight container for about 3 months.

Protein Pancake Topping Ideas

• Fresh fruit or berries
• Butter
• Maple syrup or honey
• Strawberry chia jam, peach jam (or your favorite jam)
• Pumpkin spice sauce
• Peanut butter or other nut or seed butter
• Whipped cream
• Chopped nuts
• Chocolate chips (if you're feeling fancy)

Tools You May Need

Food processor or high-speed blender

Mixing bowl

Cast iron skillet or nonstick pan

Metal flipper

How to Make Protein Pancake Mix

Ingredients:

Pancake Mix

• 2 cups rolled oats (sprouted is ideal) or 2 cups oat flour
• 1 tablespoon ground chia seeds
• ½ teaspoon sea salt
• 2 tablespoon baking powder
• 2 tablespoon coconut sugar
• ⅔ cup pea protein, unsweetened and unflavored

To Make Pancakes (Makes 4 servings/ 8 pancakes)

• 1½ cups pancake mix
• ½ teaspoon vanilla extract
• 2 tablespoon olive oil
• 1 cup filtered water
• 1-2 tablespoon filtered water to be added as batter thickens, if needed. See instructions below.

Instructions:

Pancake Mix

In a food processor or blender, grind oats until they become coarse flour (4-5 minutes in a food processor).

Add remaining mix ingredients and pulse until everything is combined.

Store in an airtight container or jar. Makes 3 cups of mix, 16 pancakes or 8 servings.

How tO Make Protein Pancakes

Combine dry ingredients in a mixing bowl with wet ingredients and whisk until well incorporated. Allow the mixture to sit for 10 minutes so the chia seeds can absorb some moisture.

Preheat cast-iron skillet over medium heat. It should be hot before pancakes are added. The skillet should be well seasoned, but if not you can add a little butter or coconut oil.

Using a ¼ cup measuring cup, spoon protein pancake batter onto the hot skillet.

After 2-3 minutes or when the tops become bubbly and start to lose their shine, flip pancakes over. Allow 1-2 more minutes of cooking, then remove pancakes to a plate.

As the chia seeds continue to absorb moisture, it may become necessary to add more water to maintain a pourable batter consistency. If this happens, add 1 tablespoon at a time until it becomes a thick batter again.

Serve hot or store for later.

How to Store Protein Pancakes

Store pancake mix in an airtight container or jar.

Store leftover pancakes (cooled) in an airtight container or Ziploc bag at room temperature for up to 3 days, in the fridge for up 7 days, or in the freezer for up to 2 months.

Did you try this recipe? If so, I would really appreciate a 5-star rating and your comments below! Thanks!

MORE HEALTHY BREAKFAST RECIPES

• Crepes with Almond Milk and Sprouted Wheat
• Coconut Oil Granola
• Sourdough English Muffins
• Sourdough French Toast
• Healthy Banana Bread
• Vegan Baked Oatmeal