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Are Protein Pancakes Good for Weight Loss? + Recipe

protein pancakes with protein powder and banana healthy recipe 1
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The difference between protein and regular pancakes is that protein pancakes contain about 6 grams of protein per pancake, while traditional pancakes contain 2.4 grams of protein per pancake. The extra protein in the protein pancake mix comes from flaxseed, powdered milk, powdered or raw eggs, whey, and other protein sources such as oats. So considering that protein pancakes are nutritiously richer than regular, are they good for weight loss? 

Protein pancakes are good for weight loss. The high protein amount makes them highly nutritious and an excellent energy source. Considering that the standard pancake serving is three to four, 18 to 24 grams of protein per serving, which is a third of the recommended daily protein intake. 

Weight loss is a journey most of us associate with bland food. However, if something is good for weight loss, it doesn’t have to be tasteless. The good news is, pancakes aren’t out of the picture; on the contrary, protein pancakes are a good weight loss option. 

In the following paragraphs, I will talk about weight loss and protein pancakes, are protein pancakes healthy, and will also give you some topping ideas. In the end, I will present to you my recipe for protein pancakes.

Before diving into the nutritional details, please review our Nutritional Disclaimer page for important context and clarifications.

protein pancakes with protein powder and banana healthy recipe

Will Protein Pancakes Help You Lose Weight?

Protein pancakes can help you in your weight loss journey, but there are things to keep in mind. Protein pancakes cannot help you lose weight if you are not careful with what you combine them. 

Protein pancakes still contain quite a bit of calories. Even though the calorie content in protein pancakes is lower than in regular pancakes, it is still substantial. Therefore combining protein pancakes with sugary and fatty toppings won’t make a difference in the weight loss process. 

Combining protein pancakes with low-carb, low-fat, and low-sugar toppings is the way to go if you want to lose weight. Chocolate toppings, whipped cream, bacon, or heavy sugary syrups are your worst enemy. [1]

Another factor in deciding whether protein pancakes work for weight loss is the overall lifestyle. Protein pancakes work because they are highly satiating, will load you with protein, and help you avoid overeating. [2] Still, if you have a stationary lifestyle, you aren’t physically active, their effect will be significantly less visible. 

The time of day has a massive role. If you eat your protein pancakes in the morning, your body will have enough time to process the carbs and have energy the entire day. Also, since it is your first meal, you won’t get hungry for a long time because the protein pancakes will keep you full.

To lose weight, you must be in a calorie deficit. You need to burn more than you eat. Therefore, just eating protein pancakes and not being careful of your toppings, lifestyle, and when you have the protein pancakes will significantly reduce the effect. 

Are Protein Pancakes Healthy?

Protein pancakes are a well-balanced meal. They contain protein, fats, carbs, and sugars, meaning that they include all the food groups. Still, it is best to have them in moderation, combined with a more dynamic lifestyle. They are definitely a better option than regular pancakes that consist of the empty calories. [3]

The carb and calorie amounts in the protein pancakes are lower than in the regular ones, which means that protein pancakes are good for insulin resistance. The higher protein amount makes them beneficial for the muscles and bone health. [4]

Generally, they are a great way to kick off your day and have energy for most of it. Protein pancakes are at their best as the first meal of the day, combined with the right toppings. 

Are Protein Pancakes Good for Weight loss

Protein Pancakes for Weight Loss vs. Protein Pancakes for Muscle Gain

When trying to lose weight, you need to spend less than you eat, which means you have to be in a calorie deficit all the time. When gaining muscle, you need to eat more than you spend so that the excess goes into the muscle. 

Neither will work if you don’t do it the right way. Protein pancakes for weight loss and protein pancakes for muscle gain are not the same, but you should consume them similarly. 

Weight loss protein pancakes focus on moderate carbohydrate and calorie content and a higher protein amount. The proteins and carbs will typically end up as energy, and you won’t need to eat much to function properly. This calorie deficit will gradually lead to weight loss. 

Muscle gain pancakes contain a higher amount of protein and a lower amount of carbs. Their toppings are protein-rich foods such as dairy products, and usually, they don’t have fruity toppings.

Muscle gain pancakes contain protein powder instead of flour and are sweetened with stevia instead of sugar. 

Weight loss pancakes don’t require a vigorous workout, and a mild exercise regime will work just fine. Muscle gain pancakes need more intense training because their purpose is to increase muscle tissue. However, it is best to consume muscle gain pancakes and weight loss pancakes in the morning as the day’s first meal. 

The muscle tissue expands through training and exercise strong enough to cause expansion of the muscle fibers. The gaps are then filled with the protein from the protein pancakes. If you don’t combine muscle gain protein pancakes with exercise, the protein will turn to fat instead of muscle. 

Topping Ideas for Protein Pancakes

You need to top your protein pancakes for weight loss with low-carb and low-sugar toppings to remain in a calorie deficit. [5]

Cacao nibs are a great natural substitute for artificial chocolate and an excellent choice for weight loss. Throw a few raisins over your pancake pile and pour one tablespoon of honey to give it some sweetness. 

Hazelnut butter and some crushed raw hazelnuts are a great topping and an even better Nutella substitute for your pancakes. [6]

Pour a fresh lemon juice and honey mixture over your pancakes and give them zest and sweetness without endangering your weight loss journey.

Coconut yogurt, chia seeds, and coconut sprinkles are an excellent idea for a nutritious, energizing, and highly satiating breakfast. 

If you are in the mood for something fresh and tangy, ricotta and Greek yogurt are the way to go. Top your pancakes with either of these two toppings, or feel free to mix both of them. 

Is There a Good Protein Pancakes Mix for Weight Loss?

Since the protein pancakes batter is easy to do at home, you don’t necessarily need to buy a ready-made mix. However, if you don’t feel like making it yourself or lack time, there are a few mixes worth trying. 

FlapJacked Protein Pancake and Baking Mix is a great ready-made mix. It is known for not containing artificial ingredients, and it has 20 grams of protein and 20 grams of carbs per serving. 

P28 The Original High Protein Pancake Dry Mix contains one of the highest concentrations of protein, 28 grams per serving, which is two pancakes of this mix. Another bonus is that this mix contains only natural ingredients. 

Paleo Pancake and Waffle Mix by Birch Benders contains 6 grams of protein and 11 net carbs per serving. This mix is excellent for weight loss and is budget-friendly.

are protein pancakes good for weight loss

Protein Pancakes for Weight Loss

Author: Laura Bais
These protein pancakes have fewer calories than regular pancakes which makes them ideal for weight loss. Serve them as a post-workout meal and feel your muscles grow. 🙂
5 from 6 votes
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Snack
Cuisine American
Servings 1 person
Calories 593.3 kcal


  • 2 Eggs
  • 1 scoop Protein Powder Use any flavor you want, but I recommend cookies & cream or vanilla.
  • 2/3 cup Oats
  • 1 Banana Use smaller one. If it's too large, use only half of it.
  • 1/2 cup Frozen Blueberries


  • Mix all the ingredients in a blender until you get a smooth mixture.
  • Heat a non-stick pan over medium heat.
  • Pour small amounts of pancake mixture on the pan and bake each side for about 2 minutes.
    are protein pancakes good for weight loss
  • Serve the pancakes with your favorite low-calorie topping or eat them without it.


The whole batch has 670 calories, meaning it is not a low-calorie meal. However, one serving is really big and you will feel full for a long period of time. What is more, after eating one serving, you will intake 46 grams of protein (which is 92% of the daily value), 20% of calcium, 22% of vitamin C, 48% of magnesium, and 25% of iron.


Serving: 1servingCalories: 593.3kcalCarbohydrates: 81gProtein: 39.3gFat: 14.4gSaturated Fat: 4.3gPolyunsaturated Fat: 3.1gMonounsaturated Fat: 4.4gTrans Fat: 0.03gCholesterol: 388.9mgSodium: 207mgPotassium: 919.6mgFiber: 10.3gSugar: 24.2gVitamin A: 590.7IUVitamin C: 17.4mgCalcium: 241.6mgIron: 4.4mg
Keyword protein pancakes, weight loss

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