Protein pancakes have become a popular breakfast option for those looking to lose weight and build muscle. But do these protein-packed pancakes actually help with weight loss? Let’s take a closer look at the evidence.
What are protein pancakes?
Protein pancakes are regular pancakes made with protein powder instead of some or all of the flour. This increases the protein content and makes them more filling and satisfying.
Some popular proteins used in protein pancakes include:
- Whey protein powder
- Casein protein powder
- Egg white protein powder
- Plant-based protein powders like pea, soy, or hemp
The protein powder is typically mixed into the batter along with other pancake ingredients like eggs, milk, baking powder, and a small amount of flour.
This results in a fluffy pancake with 10-15 grams of protein per serving, compared to around 3-5 grams in a normal pancake.
Do protein pancakes promote weight loss?
There are a few reasons why protein pancakes may be beneficial for weight loss:
Increased protein
Higher protein diets are associated with reduced appetite, increased feelings of fullness, and decreased late night snacking (1, 2).
This can lead to reduced calorie intake, which is key for weight loss. Protein is also the most filling macronutrient (3).
By adding protein powder to pancakes, they become a more satiating, high protein breakfast option.
Muscle maintenance
Higher protein intakes can help minimize muscle loss when dieting. Muscle is metabolically active and helps burn calories, so preserving it can make weight loss easier (4).
Blood sugar control
Protein slows the absorption of carbohydrates and reduces blood sugar spikes after meals (5).
This results in more stable blood sugar levels and can reduce cravings and overeating later in the day.
Nutrient profile
Protein pancakes made with just one or two eggs provide more nutrition than traditional pancakes made with several eggs and large amounts of butter.
They can be a more balanced breakfast option with fiber, vitamins, and minerals from the protein powder and other added ingredients.
Potential benefits of protein pancakes
Here are some of the top benefits that protein pancakes can offer:
Increased fullness
Research shows that 30–60 grams of protein per meal provides the maximum impact on satiety (6, 7).
Most protein pancake recipes fall within or near this range. The boost in protein increases feelings of fullness compared to traditional pancakes (8).
Lower calorie option
By replacing some or all flour with protein powder, protein pancakes typically have fewer carbs and calories than regular recipes.
This can help reduce overall calorie intake.
Muscle building
Protein is essential for building and maintaining muscle mass, especially when combined with resistance training. Protein pancakes provide protein to support muscle growth (9).
Blood sugar management
The protein and fiber in protein pancakes results in a slower, steadier rise in blood sugar compared to high carb pancakes (10).
Higher nutrition
Protein powder boosts the nutritional value of pancakes by adding calcium, iron, and other vitamins and minerals not found in plain flour (11).
Potential downsides of protein pancakes
While protein pancakes have some benefits, there are a few potential downsides to keep in mind:
High calories if toppings are added
Plain protein pancakes are relatively low in calories. However, calories can add up quickly if you top them with high calorie ingredients like butter, syrup, and whipped cream.
Sticking to lower calorie options like berries or Greek yogurt keeps calories under control.
May trigger food cravings
Although protein increases fullness, eating pancakes may still stimulate cravings for sweets and carbohydrates in some people due to psychological and hormonal factors (12).
This could potentially lead to overeating later in the day.
Contains processed ingredients
Protein powders are processed concentrates of protein from foods like dairy, eggs, and plants. Some people prefer to avoid processed ingredients.
Using plain Greek yogurt or cottage cheese as the protein source provides a less processed option.
Are protein pancakes actually filling?
Research has shown that protein pancakes are more filling than traditional wheat or carbohydrate-based pancakes (13, 14).
In one study, subjects were fed either two traditional wheat pancakes containing 10 grams of protein or two protein pancakes made with whey protein and containing 35 grams of protein (14).
Blood sugar levels, appetite hormones, and feelings of hunger and fullness were measured for 5 hours after the meals.
The results showed:
- Protein pancakes stabilized blood sugar and insulin levels compared to wheat pancakes.
- Protein pancakes suppressed the hunger hormone ghrelin more effectively.
- Protein pancakes increased the satiety hormone PYY levels more than wheat pancakes.
- Subjects reported feeling more full and satisfied after eating the protein pancakes.
Based on this study, protein pancakes appear to be effective for increasing feelings of fullness and reducing hunger compared to standard wheat-flour pancakes.
The boost in protein increases satiety and helps stabilize blood sugar, which reduces cravings.
Do protein pancakes help build muscle?
Along with adequate exercise, getting enough protein is crucial for building muscle mass.
The protein in pancakes provides amino acids that are the building blocks for growing and maintaining muscle.
Research shows that protein is the most effective macronutrient for stimulating muscle protein synthesis (15).
Consuming protein pancakes as part of a high protein diet and regular strength training routine can support muscle growth over time.
In one study, young men followed a 6 week training program while consuming either a high protein or normal protein diet (16).
The high protein group eating around 1.5 grams of protein per pound of body weight (142 grams protein/day) gained significantly more muscle mass than the normal protein group eating 0.75 grams per pound (68 grams protein/day).
Protein pancakes can contribute to getting this adequate protein intake to optimize muscle growth from training.
How much protein is ideal in protein pancakes?
Most nutrition experts recommend getting around 0.6–0.8 grams of protein per pound of body weight daily through a combination of high protein foods and supplements if needed (17).
To maximize appetite control and muscle building benefits, aim for around 20–40 grams of protein per serving of pancakes. This provides a substantial amount of protein in just one meal.
Here are some guidelines for how much protein powder to include:
- 1 scoop (25-30 grams) whey or other protein powder per 2-3 pancakes
- 3-4 egg whites (12-16 grams protein) per 2 pancakes
- 1/2 cup (about 8 grams) Greek yogurt or cottage cheese per pancake
Using a combination of egg whites and protein powder works well to boost protein compared to using just one or the other.
Baking smaller 4-5 inch protein pancakes rather than large 8-inch varieties also increases the protein content per pancake.
Should you avoid carbs when eating protein pancakes?
Protein pancakes are lower in carbs since some flour is replaced with protein powder. But there is no need to avoid all carbs when eating them.
In fact, including some carb foods can be beneficial. Here’s why:
Helps regulate blood sugar
Eating protein pancakes alone without any carbs can lead to poor blood sugar regulation after meals (18).
Pairing them with carb-containing foods helps maintain steady blood sugar levels. Fruits, milk, or a small amount of syrup or honey are healthy options.
Provides energy for exercise
Carbs help fuel activity and workouts. Avoiding all carbs could compromise your ability to exercise at high intensity (19).
Enhances muscle growth
Consuming carbs around workouts helps maximize muscle growth by replenishing glycogen stores and stimulating an insulin response (20).
For these reasons, having some carbohydrate foods along with protein pancakes is recommended. Sticking to around 0.5–1 cup of carbs is a good target.
What are the best mix-ins for protein pancakes?
The right mix-ins can make your protein pancakes taste delicious while keeping calories controlled.
Here are some of the best healthy mix-in ideas:
Fresh fruit
Berries, banana slices, apple chunks, and mango provide sweetness along with fiber, vitamins, antioxidants, and carbohydrates.
Nuts and nut butter
Walnuts, pecans, almonds, and almond or peanut butter add protein, healthy fats, and a nutty flavor.
Seeds
Chia seeds, flax seeds, and hemp hearts boost nutrition without adding many calories.
Extracts
Vanilla, almond, and cinnamon extracts provide sweetness and flavor with no extra calories.
Sugar-free syrup
A small amount of sugar-free syrups like maple or blueberry can make pancakes taste sweet.
Cocoa powder
Cocoa adds antioxidants and a chocolate taste with little added sugar.
Sugar-free sweeteners
Stevia, monk fruit extract, erythritol, and sucralose provide no-calorie sweetness.
Greek yogurt
Low fat Greek yogurt boosts protein while adding a tangy flavor and creaminess.
Sample protein pancake recipes
Here are two delicious protein pancake recipes to try:
Chocolate peanut butter protein pancakes
Makes: 8 4-inch pancakes
Ingredients:
- 1 scoop (30g) chocolate or vanilla protein powder
- 3 egg whites
- 1/4 cup (60g) plain Greek yogurt
- 2 tbsp (16g) almond flour
- 1 tsp baking powder
- 1 tbsp cocoa powder
- 1/4 tsp cinnamon
- 1 tbsp peanut butter
Instructions:
- Mix together protein powder, egg whites, Greek yogurt, almond flour, baking powder, cocoa powder and cinnamon.
- Fold in peanut butter.
- Cook pancakes on a lightly oiled griddle or skillet over medium heat until browned on both sides.
- Top with additional peanut butter if desired.
Nutrition (per 2 pancakes):
- Calories: 140
- Protein: 17g
- Carbs: 7g
- Fat: 5g
Blueberry lemon protein pancakes
Makes: 8 4-inch pancakes
Ingredients:
- 1/2 cup (125g) cottage cheese
- 1/4 cup (60ml) egg whites or 2 eggs
- 1 scoop (25g) vanilla protein powder
- 2 tbsp lemon juice
- 1 tsp baking powder
- 1/4 tsp lemon zest
- 1 cup (150g) blueberries
Instructions:
- Blend cottage cheese until smooth.
- Mix in egg whites, protein powder, lemon juice, baking powder and lemon zest.
- Fold in 1/2 cup of blueberries.
- Cook pancakes on a lightly oiled skillet over medium heat until browned and cooked through.
- Top with remaining 1/2 cup blueberries.
Nutrition (per 2 pancakes):
- Calories: 145
- Protein: 18g
- Carbs: 10g
- Fat: 3g
The bottom line
Protein pancakes can be an effective part of a healthy weight loss diet when eaten in moderation along with other whole foods.
The high protein content helps increase satiety, regulate blood sugar, reduce cravings, and support muscle growth when combined with strength training.
Aim for around 20-40 grams of protein from high quality sources like whey powder, Greek yogurt, and egg whites. Including some carbohydrates can provide additional health benefits.
Keep calories under control by avoiding excessive toppings like syrup, butter, and whipped cream. Focus on healthy mix-ins like fresh fruit, nuts, nut butter, and extracts.
Protein pancakes are a nutrition-packed breakfast option that can support your weight loss goals. Pair them with a balanced diet and active lifestyle for the best results.
