Best Pre-contest Protein Pancakes


– 1 tbs psyllium husk
– 1 scoop vanilla protein powder (met rx is the best!)
– 1 whole egg
– 1/4-1/3 cup water (or almond, soy, or regular milk – I used water)


1. Mix all in a bowl
2. Spray pan lightly with PAM. Make sure it’s on medium heat.
3. Flip when no longer runny (wait about 30-40 sec)


That’s it! Full of protein, fiber, and overall deliciousness. So far it’s my best version the original Tone it Up protein pancake. Way less carbs!

195 calories, 6g fat, 8g carbs, 29g protein


  • Sarah

    Too much like eating eggs. Has the same chewy texture, and not bread-like.

  • Alicia c

    Yup, damn these are good. I used the exact ingredients.

  • Kaitlin

    I added a little vanilla extract and cinnamon to this mix, and the pancakes were absolutely delicious!! They were also incredibly filling. Thanks for this great recipe!

  • Lauren

    Even from the comments, I totally did not expect these to be SO GOOD!!! I had them with banana and strawberries.

  • Maureen

    I take. a mixture of strawberries and blueberries that are frozen take a cup of the fruit put in microwave for under a minute thenpour o n pancakes no need for syrup

  • Leah

    This was delish. I am shocked… Did not expect much and I was suprised …. I didn’t use the husk just used the other 3 ingredients … I made one large pancake w some agave drizzle…. Awesome

  • Rina

    These came out really good!!!!! Thanks for the recipe. Any idea if I can freeze or refrigerate them?

  • Tamara

    These are my favourite protein pancanes, I love them so much!
    I tried them with psyllium husk powder instead of the husks and they were even better (and fluffier)!

    Unfortunately I made the experience that they didn’t work with cheap protein powder.
    Only the good one worked for me, but that’s fine.

    Thank you for this awesome recipe!

  • Ali

    Ok, I finally made these and they are really good! Way better than I expected. It makes about 2 regular size pancakes. For the people that said they were flat, if you aim to make just two pancakes, they actually fluff up alittle. I used Muscletechs Nitro Tech Whey Isolate. Total Calories:
    Cals: 299.95 (I used 1/4 c. of almond milk instead of water, only 6.25 cals extra)
    Fiber: 9
    Protein: 36
    Carbs: 19.6
    So it is quite a bit different in numbers, but still a good breakfast. The carbs will be higher with other proteins since mine is a low carb version. 1 gram per scoop. Will definitely make again.
    With a cheaper Walmart brand of chocolate Body Fortress Whey Isolate the amounts are:
    Cals: 289.95 and 1 extra gram of carbs. So it’s mostly the same with a cheaper brand.
    I intend to try with pumpkin and cinnamon, yum!

  • Christine

    Hey Cassie,
    So glad to talk to you!!!!! I have a question… I am currently 13 and was wondering if I am old enough to use the husk thing as well as protein powder.

    • Ali

      As far as I know protein in the right amounts are good for everyone. The husk is ok for anyone. I could give it to kids with no issues. Think of it as another version of flour. Anyone you can give flour to can eat the husk. It’s literally just fiber from a different plant. There are no bad side effects unless you eat large amounts of it which is basically like taking too many fiber pills, ie colon cleansing.


    Do you/ Can you eat vegetables?

  • Ali

    I buy psyllium husk from Walmart. It’s with the laxatives in a fairly big jar.

    However when I add up the labels for everything I get slightly different totals than her. My total were: 228 calories, 14.6 gram of carbs, and 29 grams of protein. You have to think, the psyllium are carbs you can make bread out of it. It’s still not too bad though. Just thought people should know.

  • Emma Wu

    Can I sub psyllium husk with something or is that necessary???

    • Tamara

      As I tried to replace them, flax seeds worked as well.

  • Diana

    Yours are so thick and fluffy! Mine are paper thin. I wonder why

  • Laura

    What does the psylium husk stuff do? I’ve never heard of it before

  • Dr. Tim Bits

    WHAO THERE LADIES – before using psyllium husk – read this

    Blogilates – do a wee bit more research before recommending stuff like this.

    • Maria

      Have you seen the amount of non-sense stuff that page has about psyllium husk? If you go to a good source (and I mean scientific validated studies) thereโ€™s nothing wrong about psyllium use and it also helps lower blood sugar (in some studies) and improve digestion process (most of studies). An website that starts by saying that Candida spp are bacterias (when in fact Candida spp are funghis), and says all other kind of non-reliable stuff is not a good source. Psyllium has some health benefits. Obviously, in my opinion, if someone is underage or suffer from some kind of health condition, they should ask a doctor. Casey gave a recipe for pancakes that use psyllium but she never told anyone to eat this or that supplement.

  • Kristy

    These sound great but no where am I able to find the psyllium husks! I live in New Zealand and tbh I’ve never even heard of them before. Is there an even, widely available substitute?

  • Bhumi

    What can you eat if you’re a vegetarian?!!!!!!

    • Almost everything… fruits, veggies, yogurt, bread, nuts, eggs, milk… just no meat. Fish is allowed as well if you’re a pescatarian.

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