3-Ingredient Protein Pancake Recipe: Quick & Nutritious

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I don’t just love pancakes, I’m a fanatic.

When I was just a little Viking Beast, I used to go to my grandparents during school lunch breaks.

I was super skinny and disliked food in general, except the heavenly pancakes from my grandmother. I survived on those.

Turns out those pancakes were just pre-packaged pancake mixes from the store, with a sprinkle of grandmother magic of some kind.

Many things changed over the years, but my deep love for pancakes never went away.

I’ve experimented with many protein pancake variations, and today I’m sharing how to make the easiest one of all. My three-ingredient protein pancakes.

Grab your favorite popcorn machine, pop some kernels, and enjoy this three-ingredient protein pancake recipe.

Why I love Three-Ingredient Protein Pancakes

1. It’s very high in protein. This recipe will be your best friend while gaining muscle or retaining muscle during a fat loss phase. It’s also very good to keep you full during the day.
2. Fast & easy to make. You won’t need to be in the kitchen all day for these three-ingredient protein pancakes.
3. Super delicious. If my grandmother would ever go to the gym, she would surely switch her pre-packed pancake mixes to try this three-ingredient protein pancake recipe.
4. You can adjust it to your daily caloric needs (weight loss/ weight gain). Play with the ingredients a little bit; these pancakes will always fit your macro’s perfectly.

Ingredients in Three-Ingredient Protein Pancakes

• 3 (large) eggs
• 120 grams of low-fat cottage cheese or Greek/ high-protein yogurt
• 40 grams of protein powder
• 50 ml of (plant-based) milk (optional, but adds mixability)
• 1 teaspoon of Baking Powder/ Soda (optional, but adds structure)
• Your preferred sweetener (optional, but I like it a lot)
• ½ tsp of pink salt (optional)

How to calculate the calories in Three-Ingredient Protein Pancakes

The three ingredient protein pancakes as described above are 440 calories.

They have 60 grams of proteins, 10 grams of carbohydrates, and 18 grams of fat.

I used 50ml of unsweetened almond milk.

You can split it into two portions, depending on the number of calories/ proteins you'd like to eat.

If you wish to calculate the exact amount of calories in your custom three-ingredient protein pancakes, but you don’t know how, well I’ve you covered.

I’ve written an in-depth article that explains how you can easily track the calories of all your foods using an app called MyFitnessPal. You can find it here.

Make Three-Ingredient Protein Pancakes lower in calories

If you’re on a lower-calorie diet or simply want to save more calories for later, here is what you can do:

• Use only 1-2 eggs, and add some egg-white only eggs instead.

This will cut out some of the (healthy) fats, which add a lot of calories.

It will make the recipe nearly pure protein.

Make Three-Ingredient Protein Pancakes higher in calories

If you require more calories because you’re trying to bulk up or you’re just very hungry, here is what you can do:

• Use more whole eggs
• Add oats/ flour/ cacao powder/ peanut butter/ cornflakes/ chocolate milk

If you use more whole eggs in the mixture, it will add healthy fats. This will increase the calories, and also keep you feeling more saturated for longer.

Or you can decide to add other ingredients of course.

Add more proteins to Three-Ingredient Protein Pancakes

If you’re the kind of person that can’t have enough proteins ever, like any bodybuilding enthusiast, then just proportionally add egg whites, protein powder, and high-protein (Greek) yogurt/ cottage cheese.

I recommend a little bit more milk as well in this case.

How to make Three-Ingredient Protein Pancakes

Three ingredient protein pancakes are easy and simple to bake. Here’s how:

1. Take a big bowl and a hand mixer.
2. Crack the eggs, add the cottage cheese/ yogurt, and then add the protein powder.
3. Mix till smooth, while pre-heating a pan on maxed-out fire (I’m kind of impatient).
4. Cover the pan with zero-calorie cooking spray (lowest in calories), coconut oil, or extra virgin olive oil (healthy). Or use butter, but this is my least favorite.
5. Change the heat to a medium setting, and pour in the protein pancake batter.
6. Wait a couple of minutes till the first side is done, flip it over, and wait another couple of minutes before your delicious protein pancakes are done.
7. Repeat till you’re completely out of protein pancake batter.

Pro tip: use multiple pans for an increase in speed.

Three-Ingredient Protein Pancakes Add-ons

Three-ingredient protein pancakes are not filled with ingredients, like other protein pancakes, so they need some more of your love and creativity.

You can add anything you like on top of these three-ingredient protein pancakes.

I’ll give you a short list of what I like, but if you have other amazing ideas, feel free to share!

• Sugar-free syrup ()
• Summer fruit berry mix
• Taco seasoning
• More artificial sweetness
• Cacao or other kinds of powder
• All kinds of herbs or seasonings

For weight loss go with low-calorie add-ons. If you don’t mind the extra calories, the sky is the limit.

A whole tub of Nutella, why not?

Where to find awesome ingredients?

I've experienced firsthand that it's not possible to make the best pancakes, without the finest ingredients.

So I went on a journey to find exactly that.

Below you can find a list of some of the ingredients (clickable) I love for baking protein pancakes:

• Flavorless Whey Concentrate Powder
• Flavorless Whey Isolate Powder (higher in protein)
• Flavorless Vegan (Pea) Protein Powder
• The website Nut.com in general (all kinds of the BEST ingredients)
• All Kinds of Flour
• Peanut Butter
• Unsweetened Almond Milk
• Cacao Powder
• Chia Seeds
• Pumpkin Seeds
• All Kinds of Natural Sweeteners

Final words

Easy & simple protein pancakes, the secret beauty of this planet.

I hope you will love this three-ingredient protein pancake recipe as much as I do.

Don’t forget to sprinkle the love all over the protein pancake batter, as I learned from my grandmom, love is more important than the ingredients.

Delicious, easy/ fast to bake, and perfect for any fitness goal.

If you’ve been creative with the recipe, and want to share it, feel free to contact me!

Something to contemplate:

When did your love for pancakes begin?