High Protein Pancake Recipe (Low Carb)

by Sarah Fit Imported Via Tumblr on May 2, 2011 · 10 comments

I’ve mastered the do or die willpower that it takes to drop 5 lbs in a week.  I feel like it’s gift just as much as it is a weakness.  I have a photoshoot on Wednesday so I’ve been eating very clean for about 1-2 weeks (with the exception of ice cream pie on Easter).  I know I can look my best by following a strict eating regimen but this tends to cause me to fall off the bandwagon as soon as my shoots are over.  Do you need a set date to stay on course like me?

If so, pick an event or random date you want to weigh “X” and stick to it!  I love sweets so really, when I say eat clean, I mean, skipping dessert and impulse snacks like Swedish fish while shopping at IKEA.  I know that once I reach my date, I can have a cookie or cupcake… and I reward myself with one.  The resistance is only temporary and helps build willpower.

As mentioned in a previous post, I’m loosely following pal’s Katrina and Karena’s Tone It Up diet plan for my photoshoot.  They have a 14-day event slim down guide with details for each day leading up to the event.  

So, what have I been eating while trying to slim down? 

Protein Pancake

I fell in love with a breakfast called the protein pancake.  It’s genius.  I love carbs in the morning but to really get your muscle to show, you need to cut back on the carbs – not completely.  I have this with 1/2 grapefruit most mornings.


  • 1/2 a banana
  • 1/4 cup egg whites
  • 1 scoop Vanilla whey protein powder sweetened with stevia
  • 1 tbsp ground flaxseed (I use chia seeds, try folding them in after they’ve been sitting in the almond milk for 10 minutes for extra volume)
  • 1/2-1 tsp cinnamon
  • 2 tablespoons of unsweetened vanilla almond milk (this is my addition to the TIU recipe)

Combine all the ingredients in a bowl or mug.  I know my flax seeds are not all ground up, my blender broke.

gluten free pancake

You mix and mash with a fork or hand held blender like me, and put into a pre-heated greased frying pan.  Let the bottom set so that it’s easier to flip.  Some times I put the lid on.  It should take 3-5 minutes.

gluten-free pancake

See the edges start to turn color?

tone it up protein pancake

When the bottom of the pancake seems solid, flip it over.

tone it up pancake

It comes out look just like a freaking pancake!  Gluten-free pancakes too boot.  Sorry vegans.  I make this with chocolate protein powder and leave out the banana and seeds, for a dessert if I’m craving it.

banana protein pancake

Serving Size – 1 GIANT Pancake, about 200 calories, with over 20 g protein (depends on your protein powder), 4 g of fiber and 4 g of fat.

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{ 10 comments… read them below or add one }

1 letty June 29, 2011 at 4:47 pm

Sarah i eat fiber one pancakes on Sundays and during the week i eat plain oatmeal for breakfast or also i will have whole wheat waffle topped with fat free ricotta cheese, almonds a dash of honey and sprinkle cinnamon. It’s really delicious you should try it!


2 Dedfleela June 30, 2011 at 5:39 am



3 Norly October 17, 2011 at 6:20 pm

hi Sarah, do u recommend to inlcude protein in the diet even if i´m little overweight???….( I bought a bike to complement your routine at home). I´m 5-6 lb overweight… so, do you recommend take protein??


4 Sarah October 17, 2011 at 6:46 pm

Well, protein is in many foods you eat – of course you need protein – do you mean protein powder?


5 Phazo October 29, 2011 at 4:09 pm

What’s the carb count on these babies? They look genius!


6 Sharon February 21, 2012 at 8:00 pm

What is the carb count on these. They look delicious!


7 judea March 2, 2012 at 4:16 pm

OMG I just made one. sooooo good! thank you


8 kaila April 12, 2012 at 5:40 pm

Anyone know the carb count on these guys?


9 Bethany @ One Girl's Taste On Life June 27, 2012 at 10:28 pm

Sarah, when I make pancakes, I freeze any I have leftover and when my husband wants them for breakfast, he microwaves them. It’s a great way to save a little time in the morning AND you only have to dirty your pan once instead of every day.

Another little tip is to reheat frozen waffles in the toaster or toaster oven. :)


10 tiffany April 9, 2013 at 9:48 am

I made them with pumpkin instead of banana and added atbsp of coconut flour. yum!


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