Name: High Protein Pancakes without Protein Powder
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Ingredients: 2 cups almond flour; ⅓ teaspoon salt; 2 teaspoons baking powder; 3 tablespoons maple syrup ((or honey)); 1 teaspoon vanilla extract ((or vanilla seeds)); 4 large eggs; ½ cup whole milk ((or plant-based milk to make it dairy-free))

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These high-protein pancakes provide 26 grams of protein per two pancakes—without any protein powder! They take just 15 minutes to prepare and use simple, wholesome ingredients. They have a light and fluffy texture with a naturally sweetened flavor and are a great choice for a protein-packed breakfast, high-protein dessert, or post-workout meal.

A blend of almond flour, eggs, and whole milk gives these pancakes a balanced mix of protein, healthy fats, and complex carbohydrates, creating a nutritious and gluten-free pancake recipe.

High protein pancakes made without protein powder in a stack.

The thing that makes these protein pancakes one of my favorites is that I don’t suffer an energy dip after an hour of eating them as I sometimes do with regular pancakes. This is probably due to the balanced macronutrients of protein, healthy fats, and carbohydrate ratio.

Ingredients and Substitutes

Almond Flour: A naturally gluten-free and protein-rich alternative to regular flour. It gives the pancakes a soft texture and slightly nutty flavor. For the best results, use finely ground almond flour rather than almond meal, which has a coarser texture. If almond flour is unavailable, you can use other nut flour like pecan flour or Macadamia flour.
Eggs: A key ingredient that binds the batter and adds protein. Whipping the eggs before mixing helps make the pancakes lighter and fluffier.
Whole Milk: Provides moisture and richness, helping the batter come together smoothly. You can substitute with almond milk, oat milk, or any plant-based milk for a dairy-free version.
Maple Syrup: Naturally sweetens the pancakes and enhances their flavor. Honey is a great substitute, or you can omit it entirely if you prefer a lower-sugar option.
Vanilla Extract: Adds a warm, aromatic flavor to the pancakes. If you have vanilla bean seeds, they make an excellent substitute for an even more intense vanilla taste. Avoid imitation vanilla like vanilla essence, as it lacks the richness of real vanilla.
Baking Powder: Helps the pancakes rise and creates a fluffy texture.
Salt: Balances the sweetness and enhances the overall flavor of the pancakes.

Ingredients for protein pancakes on a marble kitchen countertop.

Chef Tips

Whip the Eggs for Airy Pancakes: Beating the eggs until they double in volume creates a light, airy batter, making the pancakes fluffier. An electric whisk makes this process much quicker and easier. If using a regular whisk, it will take more effort and time. If you prefer, you can skip this step and simply mix the ingredients together, but the pancakes will not be as fluffy.

Fold in the Flour Gently: When incorporating the almond flour into the batter, use a gentle folding motion with a spatula to preserve the airiness from the whipped eggs. Overmixing can deflate the batter, resulting in denser pancakes instead of light and fluffy ones.

Batter consistency: The batter should be thick enough to hold its shape in the pan but thin enough to spread slightly when poured. If it’s too thick, add a splash of milk. If it’s too thin, mix in a little more almond flour until the consistency is just right.

Keep Pancakes Warm: If making a large batch, place cooked pancakes on a baking tray in a low-temperature oven (200°F/93°C) to keep them warm while you finish cooking the rest. This prevents them from getting cold and keeps the texture just right.

Step by Step Instructions

1) In a large bowl, mix together the almond flour, baking powder, and salt until well combined.

2) In a separate bowl, whisk together the eggs, maple syrup, vanilla extract, and milk. Beat vigorously by hand or use an electric whisk until the mixture has doubled in volume, about 2-3 minutes with an electric whisk.

Almond flour, baking powder and salt in a bowl.

Eggs, maple syrup, vanilla extract and milk being whisked.

Note: Beating the mixture is optional, but it will make the pancakes more fluffy. If you don’t beat the pancakes, you can just mix until combined.

3) Create a well in the center of the dry ingredients and pour in the beaten egg mixture. Gently fold the ingredients together with a spatula or spoon, keeping the batter light and airy.

Dry ingredients and wet ingredients being folded together in a bowl.

4) Preheat a non-stick pan or lightly grease a skillet over medium heat. Pour a ladleful of batter into the heated pan and cook for 1–2 minutes, or until the bottom is golden brown.

5) Flip and cook for an additional 30–60 seconds.s. Repeat with the remaining batter.

High protein pancake that has been cooked to golden brown.

Tip: If you use a large pan, you can usually cook around 3 at a time.

6) Serve warm with your choice of toppings. Suggested toppings include blueberries, peanut butter, and a drizzle of maple syrup or honey.

Storage and Leftovers

Allow the protein pancakes to cool completely to room temperature before storing. Transfer them to an airtight container to keep them fresh.

Refrigerator: They can be kept in the fridge for up to 3 days.
Freezer: For longer storage, place the cooled pancakes in a single layer on a baking sheet and freeze until solid. Then, transfer them to a freezer-safe bag or container. They will stay fresh for up to 3 months.

To reheat:

Stovetop: Warm the pancakes in a dry pan over medium-low heat for about 1-2 minutes per side until heated through. This method helps maintain the pancakes.
Microwave: Cover the pancakes lightly and microwave on medium for 30–45 seconds, or until heated through. The microwave makes the pancakes softer.
Toaster: Reheat in a toaster for crispy edges and a slightly toasted flavor.

Maple syrup being poured onto a stack of protein pancakes.

Frequently Asked Questions

Can I use a different flour?

This recipe is designed for almond flour, but you can substitute it with another high-protein nut flour like pecan flour or macadamia flour. Keep in mind that different nut flours absorb liquid differently, so you may need to adjust the consistency. If the batter is too dense, add a splash of milk; if it’s too thin, mix in a bit more nut flour.

Are these pancakes good for meal prep?

Absolutely! Cook a batch in advance and store them in the fridge for up to 3 days or in the freezer for up to 3 months. Reheat in the microwave, toaster, or stovetop for a quick, high-protein breakfast or snack.

What’s the secret to fluffy pancakes?

The secret lies in two key steps. First, whip the eggs until they double in volume—this adds air to the batter and makes the pancakes light and fluffy. Second, when folding in the almond flour, be gentle and avoid over-mixing. Over-mixing can deflate the air bubbles, leading to denser pancakes. A few lumps in the batter are perfectly fine!

Can I prepare the batter in advance?

It’s best to cook the pancakes immediately after mixing, as the baking powder starts reacting once combined with liquid. However, these pancakes reheat well, so if you need to meal prep, cook them ahead of time and store them in the fridge.