Low Carb, Low Fat, High Protein Pancake Recipe w/ no flour!


1. Mash up your banana first, make sure it is quite ripe or else this could be hard…

2. Then add all the goods and mix it up!

3. Use a non stick pan and spray with cooking spray, put on low-medium heat

4. Dollop the batter onto your pan (I made mine in tablespoon portions so I could eat more mini pancakes)

5. Once it begins to bubble (took about 30 sec – 1 min), flip over and let sit for about another 20-30 sec.

6. Slide off of pan and enjoy! This makes exactly 1 serving. I got 9 mini pancakes out of this, each about 3.5” diameter.


I was seriously surprised at how easy this was to make. It also tasted like I was eating pancakes from a powdered mix. That sensation of eating bread was definitely there. You’ll love this. Top with sugar free jam and light butter if you’d like!

NUTRITION INFO (total recipe, 1 serving, nine 3.5” mini pancakes): 250 calories, 5.6 g fat, 19.0 g carbs, 31.8 g protein.

Recipe from: Tone it Up!

63 thoughts on “Low Carb, Low Fat, High Protein Pancake Recipe w/ no flour!”

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  1. Christina says:

    I didn’t have flax seeds just flax meal, is that the same these came out more likes crepes than pancakes but were really good!!

  2. Petra says:

    Way too many carbohydrates ! will definitely spike blood sugar

    1. kathryn says:

      … 19 grams of carbohydrates isn’t even that much. You need that energy in the morning

  3. Kayla says:

    So I tried these and couldn’t stand them! The consistency was the worst and I hated the flavor of my protein powder, so that didn’t help. Is there any way to improve the consistency so it isn’t ‘so grainy? I might try them again but with a protein powder I actually like.

    1. Cassie says:

      Use brown rice protein powder as it is the most bready out of all powders! You can also add some Stevia for sweetness, baking powder to make it rise and believe it or not a teensy bit of apple cider vinegar to make them thick and fluffy!

  4. Arlene says:

    These pancakes were delicious. I did have to make some changes because I didn’t have all the ingredients. I used one ripe medium banana and 1 whole egg. I had only the chocolate whey protein, so I used that. I didn’t have flaxseed but I did have sunflower seeds and I added thinly sliced almonds. I did add little bit of baking powder and to make them fluffy as Sophie suggested above. I cooked them on the skillet. Everything blended well and stayed together. To top them I added light peanut butter and light syrup. This might have had more calories than the original recipe above, but it was very high in protein and extremely delicious! My husband loved it as a power protein breakfast after his workout!

  5. Colleen says:

    Had anyone tried to make a vegan version of these pancakes successfully? Dying to try this recipe!

  6. Michal says:

    Has anyone been able to make a vegan version successfully? I just tried making these using vegan protein powder, and a full banana instead of the egg, but the pancakes just don’t stay together (they still taste excellent though!). Any tips?

  7. Amanda says:

    I’ve made these lots and loved them, great way to curb your carb cravings. This time I added about 1 tsp of baking powder and they came out more fluffy and pancake looking. Toped with all natural peanut butter and sugar free strawberry jam mmm

  8. elizabeth says:

    love these pancakes! but my nutrition facts are way different than the ones listed. in case anyone made a recipe similar to mine, i will list them here 🙂 i used 1 egg white, 1/2 banana, 1 scoop tera’s whey vanilla bourbon protein powder, 2 tbsp nonfat milk, 1 tsp cinnamon and omitted the flax. not sure how but my recipe has half the protein and less calories. weird! anyway:
    141 calories
    0.9g fat
    20.1 carbs
    3.3g fiber
    15.4g protein

    1. Cassie says:

      Probably because you omitted the flaxseed, which tends to be denser! 🙂 and of course, protein powders vary in calorie content!

  9. Amber says:

    Oh my goodness, I have to share my moment of genius! I was trying to make these pancakes on the stove and was getting so discouraged, because they would either burn or not stay in the right shape or take forever to cook. Then I thought this would be so much easier if I could make them in the oven. I started looking through my cabinets and stumbled upon a nonstick donut pan. I greased the pan with coconut oil, poured the mixture into it, and stuck it in the toaster oven at 300 degrees for a few minutes. I would highly recommend this method. They made the cutest little donuts cooked to perfection!

  10. I love protein pancakes! I also recently made a fall inspired “pumpkin protein pancake” their so yummy and gluten free. I made a video on how to make them on my youtube channel if your interested:) http://www.youtube.com/watch?v=d6eLIAIcPrc&feature=share&list=UUZB32syI0FFtThd6xkPTRrg

  11. Dezeray says:

    Ahhh mine fell apart!! I mean they were still delicious it was more of a blob than pancakes. I used 1 egg instead of egg whites, is that maybe why?

    1. Nanci says:

      Egg white as opposed to yolk would definitely be better, and the longer beaten, the better.

  12. Candice says:

    Why are the egg yolks omitted? They’re the best part of the egg 🙁

  13. Steph says:

    Is the taste, texture, etc. affected if I leave out the protein powder or is it just the protein content that changes? Would love to make these but am curious to know if they would taste the same without the protein powder! x

    1. Shannon says:

      I imagine they wouldn’t work. The protein powder kind of acts like the flour. If you didn’t have it then they would pretty much be eggs with cinnamon.

  14. Carolyn says:

    These turned out great though I had to add a bit more banana. The mix was very loose but once hitting the pan it would bind. Be sure your stove top isn’t too hot or else these burn easily!

  15. Liz says:

    I used wheat germ instead of flax seed and they still tasted fantastic.

  16. Ashley says:

    These are very good! My recommendation: if you want something tiny pancake like, make your “dollop” a tablespoon. If you want something more crepe-like, use 1/4 cup for your dollop.

  17. laura says:

    Not just particularly for this recipe, but how do I know what kind of whey protein to buy?! I’ve recently been doing more weight/functional training in addition to my regular yoga practice/light cardio (gym machines) regimen. I’m trying to tone up a bit but all the reviews about whey protein have scared me! Any guidance?!

  18. these are SO good. I made mine with chocolate whey protein powder, so they were chocolate banana pancakes! looooove

  19. Autumn says:

    Hey i happen to be allergic to the one thing that you have in all of your pancakes….. BANANAS!!! & while i loath them i am not willing to die. So i was wondering if you had any recipes for pancakes without them and would they be gross or could i sub something else

    1. Ashley says:

      Hi! Unsweetened applesauce is a great alternative to mashed bananas. I haven’t tried it in this recipe but I’m pretty sure it would work! Hope this helps!

      1. Rebecca says:

        Heya, I sometimes use oats and put them through a blender which works as a great alternative and is super healthy without adding to the sugar content.

    2. briony says:

      cooked sweet potatoes would be nice!

  20. I made these last night but with a chocolate protein mix and baked them in a muffin pan. Now the hubby has yummy breakfast snacks before he goes to PT on base!

  21. Angelina says:

    Just made these with a tablespoon of baking powder, chocolate protein instead of vanilla, and no milk- still delicious!!! Thank you for the awesome recipe.

  22. Sara says:

    I made these this morning but added 2 teaspoons of unsweetened Dutch-process cocoa powder. So good! Adds about: 8 cal, 0.7 g fat, 2 g carb, 0.7 g protein.

  23. lalalou says:

    so are these really filling?

    1. Cat says:

      Yeah I was skeptical too but they are actually really filling!!

  24. Danielle says:

    I just made these for a late lunch / early dinner and they were fantastic! I feel so full and content. I used 1/2 c of blueberries instead of banana to sweeten them up. After I made the pancakes, I tossed the blueberries into the skillet with a tsp of light agave surup and then poured them on the pancakes–so YUMMY! thanks for posting!

  25. Aja says:

    Sounds absolutely delish!

  26. Nicole says:

    Hi Cassey! About how many egg whites are actually in 1/4 of a cup? That’s been the only thing holding me back from trying this recipe!

    1. Fitness-wonderlandx says:

      1 egg generally = 1/4 cup of egg whites! (:

    2. Lily says:

      In a different recipe she said that 1/4 cup is the whites from two eggs. Hope this helped!:)

      1. Jessica Way says:

        I just made it and it took me two eggs! I use large eggs. Hope that helps!

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  28. Kayt says:

    These pancakes are amazing! Love that this recipe uses no flour or sugar. Would like to try adding apple sauce, pumpkin, or more banana in place of the eggs next time to make them vegan as well 🙂

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  29. Sophie says:

    I added a Lil baking powder to make them fluffy n they turned out great!! I wonder if we can use sugar free apple sauce instead of banana?? I may try that next time! 🙂

  30. Sarah says:

    Just had them for lunch and they were amazing! Felt like I was eating carbs!

  31. Zuzana Paar says:

    Love your charts and break down, will try it definately

  32. poupoune says:

    It looks a lot like Tone it up’s recipe … minus the blueberries

  33. Robin says:

    I’m making these for dinner!! YUM!