Whey protein pancakes: the perfect pre-workout snack!

Name: Whey protein pancakes: the perfect pre-workout snack!
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 2
Cuisine: En
Ingredients: 1 egg; 125 g milk; 125 g flour; 15 g oil; 1/2 sachet baking powder; 30 g whey (1 scoop); a pinch of salt; 3 or 4 tablespoons water

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Dessert

Very Easy

10 min

415 Kcal

Looking to boost your energy before a workout or prepare a high-protein breakfast to kickstart your day? These pancakes are the perfect choice! Soft and lightly browned, they’re ultra-nutritious thanks to the whey (also known as whey protein), helping keep you active all day long :-) You can even customize them with your favorite toppings: fresh fruit, maple syrup, or a dollop of skyr!

Ingredients

1 egg
125 g milk
125 g flour
15 g oil
1/2 sachet baking powder
30 g whey (1 scoop)
a pinch of salt
3 or 4 tablespoons water

Materials

Frying pan
Whisk
Mixing bowl

Preparation

Preparation5 min

Cook time5 min

Break the egg into a mixing bowl, add the flour, milk, oil, baking powder, and salt.
Mix vigorously until the batter is smooth.
Add the whey and mix again. Add a few tablespoons of water to loosen the batter. It should be fairly thick but still flow off a tablespoon.
Heat a pancake pan over medium heat with a little fat.
When the pan is hot, use a tablespoon to spoon in the batter and form 3 pancakes, each 8 or 10 cm in diameter.
As soon as the pancakes start to form bubbles on the surface, flip them over (this is the secret to making them puff up well).
Cook the pancakes for about a minute and enjoy them while still hot.

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FAQ ❓

How to store protein pancakes?

You can keep your protein pancakes for 24 hours in an airtight container in the refrigerator. To reheat, microwave them for a few seconds or warm them in a pan. Freezing is not recommended as the texture may become rubbery.

Which whey to choose for protein pancakes?

For this recipe, choose a whey concentrate that contains between 70% and 85% protein. Whey isolate, while purer, is more expensive, and hydrolyzed whey may have a bitter taste. Opt for classic flavors like vanilla or chocolate that pair well with pancakes.

Can you make protein pancakes without whey?

Yes, it is possible to make protein pancakes without whey by using natural, protein-rich alternatives like fromage blanc, skyr, or egg whites. You can also replace whey with oat flour, which provides plant-based protein.

When to eat protein pancakes?

Protein pancakes are perfect for breakfast as they provide the necessary energy to start the day. They can also be eaten as a snack before a workout to fuel up on protein, or after training to aid muscle recovery.

Which milk to use for my healthy protein pancakes?

For healthy, protein-rich pancakes, choose a milk that is high in protein and low in added sugars. Skim or semi-skimmed milk is ideal for a natural protein boost without too much fat. You can also opt for protein-enriched plant-based alternatives like soy milk, enriched almond milk, or protein oat milk. These options are perfect if you want a light, easy-to-digest recipe that fits your nutritional goals.

Which flour to use for protein pancakes?

The ideal flour for protein pancakes is oat flour, which provides fiber and has a low glycemic index. You can also mix whole wheat flour and protein powder for a fluffy and nutritionally balanced result.

Can I add rolled oats or banana to the protein pancake batter?

Yes, you can definitely add rolled oats or banana to your protein pancake batter. Rolled oats provide fiber and a more substantial texture, perfect for a filling breakfast. Banana adds natural sweetness and softness while partially replacing sugar or butter. Both ingredients pair very well with protein powder for delicious, healthy, and balanced pancakes.

Nutrition

for 1 serving / for 100 g

Calories: 415Kcal

Carbo: 49.3g
Total fat: 12.9g
Saturated fat: 3g
Proteins: 25g
Fibers: 2.8g
Sugar: 5.3g
ProPoints: 11
SmartPoints: 12

Nutritional information for 1 serving (199g)

Cookware

burner

Attributes

Suitable for freezing

Keep refrigerated

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Vincent Sabourdy

Co-founder and publishing director of Petitchef, I am above all passionate about cooking and the internet.

I make the best crêpes on the street.
I love accessible recipes, practical advice, and culinary news.

My goal: to offer the best possible culinary website to make cooking a pleasant and shared experience.

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