Easy and Quick High Protein Pancakes (3 ingredients!)

Name: Easy and Quick High Protein Pancakes (3 ingredients!)
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Ingredients: 1 cup rolled oats (ground into oat flour); 1 cup plain yogurt or kefir; 2 large eggs (Natural Grocer); 1 tsp baking powder; 1 tsp vanilla extract; 1-2 tbsp grinded seeds (chia, hemp, flaxseed, sunflower and/or pumpkin seeds - we keep this blend in our fridge to add ); 1/3 cup pecan pieces (optional); 3/4 banana (sliced into small pieces (optional)); 1/3 cup Blueberries ((optional))

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Sugar-free, high protein pancakes – blend oats then one bowl in 20 minutes — a fermented-food twist on a classic family pancake recipe.

I grew up Dutch, and pancakes were a weekly ritual in our house — my mom made them from scratch, and they were the best. I still love pancakes. My husband, though, never has. Turns out it wasn’t the pancakes themselves — it was how he felt an hour later, hungry and off, from all-purpose flour and sugar. So I set out to make a pancake that actually kept him full and steady all morning, and these are what I landed on.

They come together in one bowl, blend the oats right into flour, and take about 20 minutes start to finish, frying included.

Why You’ll Love This Recipe

So easy to make — this is our go-to pancake now
High protein, with a fermented-food twist, and easy to boost the fiber even more
Leftovers are toaster-friendly, just like a healthier version of the freezer waffles you grew up with

Why High Protein Pancakes?

High Protein Pancakes help you feel full longer, balance your blood sugar so keep you feeling steady with no blood sugar rollercoaster. My husband and I love these for those reasons and more – for me, they are so quick to make! I can add extra fiber in with the grinded seeds, which I do for us, for visitors I often miss that step. ENJOY!

Which diet is this High Protein Pancake suitable for?

Vegan – Yes – use Coconut or Soy Plain yogurt

Gluten-free – Yes

Dairy-free – Yes – use Coconut or Soy Plain yogurt

Egg-free – Maybe – I didn’t try it but you could and please comment below – I want to hear how it turned out with egg replacement or flax/ chia egg.

Nut-free – Yes, just omit the pecans which are optional

Vegetarian – Yes.

Paleo and Keto friendly -NO, Not really! But it is a clean recipe. Has Oats and Diary.

Quick to make!

ENJOY!

Ingredient Notes

Rolled oats — ground into your own oat flour. I use Terrasoul rolled oats.
Plain yogurt or kefir — I like swapping kefir in for yogurt; it makes the batter a little more pourable, which I prefer. Plain yogurt works just as well, which I use often! Plain – I love Nancy’s kefir (50+ billion live probiotic cultures from 12 distinct strains per cup – to support gut health) or yogurt (50+ from 11 distinct strains per cup).
Eggs – eggs are the most bioavailable food meaning your body knows how to use it! With 6 g protein, 5 g of fats (includes omega-3 fatty acids) and a nutrient powerhouse – choline for brain health, vitamin B12 for energy, and eye health – lutein.
Vanilla and Baking Powder— just a teaspoon rounds out the flavor.
Extras — a third cup of pecan pieces and a sliced thinly banana are a fun mix-in (note too much banana makes it fall apart so use 1/2 to 3/4 banana and chop thin and small). My husband likes to top his with a fried egg for even more protein.
There aren’t many substitutions here since it’s such a simple ingredient list.

Gallery

Ingredients – Oat Flour, Yogurt or Kefir, Eggs. Optional Baking Powder and Vanilla

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Pair this with:

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Orange Fennel Twist Appetizers! OR Cheesy ‘Green Chile’ Twist Appetizer
Gluten-free Pumpkin Cookies with optional cashew icing – Vegan option
For more Healthy Treats ideas!

FAQ

Q. Can I freeze these? Yes — cook them all, let cool, then freeze.

A. Reheat in the toaster, just like a healthier version of a frozen waffle.

Q. Can I store leftovers in the fridge instead?

A. Yes — fry them all, let cool, refrigerate, then pop in the toaster whenever you want a warm pancake.

Q. Can I swap the kefir for something else?

A. Plain yogurt works as a simple swap if you don’t have kefir on hand.

Q. Are these gluten-free?

A. Yes, as long as you use certified gluten-free rolled oats.

A Holistic Nutrition Tip

Starting the day with protein and fiber together — rather than refined flour and sugar alone — helps keep your energy and focus steadier through the morning instead of dipping an hour after breakfast. The kefir here is a simple way to work a fermented food into a meal you’re already making, and the ground seeds are an easy way to add extra fiber without changing how the recipe tastes.

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