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



109 thoughts on “Best Pre-contest Protein Pancakes”

There are 109 comments posted by our users.

Leave a Reply

Your email address will not be published. Required fields are marked *

  1. Sarah says:

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

  2. Alicia c says:

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

  3. Kaitlin says:

    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!

  4. Lauren says:

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

  5. Maureen says:

    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

  6. Leah says:

    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

  7. Rina says:

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

  8. Tamara says:

    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!

  9. Ali says:

    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!

  10. Christine says:

    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.

    1. Ali says:

      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.

  11. ROSE WEST says:

    Do you/ Can you eat vegetables?

  12. Ali says:

    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.

  13. Emma Wu says:

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

    1. Tamara says:

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

  14. Diana says:

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

  15. Laura says:

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

    1. replying_now says:

      It’s a fiber supplement.

  16. Dr. Tim Bits says:

    WHAO THERE LADIES – before using psyllium husk – read this

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

    1. Maria says:

      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) there’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.

  17. Kristy says:

    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?

    1. Rebecca says:

      I buy it from Countdown (I’ve seen it at Pak’n’ Save too though!) in NZ 🙂 you can find it on their website, its by the organics company Ceres! 🙂

  18. Bhumi says:

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

    1. OliveraMaria@Instagram says:

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

  19. My family members always say that I am wasting my time here at net, but I know I am getting familiarity everyday by reading thes pleasant articles.

  20. Ashlee says:

    I’ve made these protein pancakes so many times before and they turned out perfectly, but I made some today for the first time in probably 8 months and they completely failed. It was not a liquid. I am using Met-RX this time but it’s about 3-4 months old, could that be the the reason it’s not working properly?

  21. Jordan says:

    can you use flaxseed instead of psyllium husk.. or are they close to the same thing???

  22. Amanda says:

    These are pretty good! I’ve made them twice. The first time all I added was some cinnamon. The second time, I somehow accidentally added an extra egg – eww. They were rubbery and I couldn’t finish them. I didn’t realize what I did until later in the day. Next time I’ll try adding some blueberries. I also featured the recipe on my blog and linked back to you:

    Thanks for the recipe! I’ll be trying others soon.

  23. Joshua says:

    Ever since eating these, I have been able to seed my girlfriend very easily due to the excess protein. THANK YOU SO MUCH CASSEY!!!

  24. hannah says:

    Hi Cassey,
    Mine didn’t turn out at all, too liquidy and not solid enough to even attempt to cook 🙁 any suggestions?! was totally looking forward to these!

    1. Lozza says:

      Hey Hannah,

      Mine were the same! What i did is leave them for a little while the psyllium husk soaks up more fluid and becomes a bit more solid. it kinda thickens then.
      When mine was runny it just stuck to the pan! After thickening it i could make the pikelets like Cassey has in the pic.

  25. Noa says:

    Are those the amount of calories in the whole recipe?

  26. Taylor says:

    My extremely picky boyfriend even loves these! So yummy!

  27. Bee says:

    Hey, i’m from Germany and we don’t have any Trader Joe’s and I can’t find the psyllium husks anywhere. Is it that necessary or can I choose something else? If so, what do you recommend?

    1. wiz says:

      Hi bee!
      psyllium, oder auch flohsamen bekommst du hier in der apotheke, evtl in manchen reformhäusern, und online (amazon, ebay!)

      I just made these pancakes and added one apple and some cinnamon! delicious 🙂

  28. Megan says:

    I’ve made these before with vanilla protein powder and I love them, but I really love how many variations you can make! I got a few samples of a cinnamon roll flavor at my gym and found it too sweet for me as just a regular post-workout shake. This morning, however, I used it to make protein pancakes and they were out of this world!!! 🙂

  29. Trish says:

    Yay! I’ve made these so many times. Tips: If I let the batter sit for a little while, it gets super thick. The batter also gets thick if you stir too much. These pancakes taste so good, and the batter smells like cake batter 🙂 Even my dad – who turns his nose up at ‘healthy’ recipes – really liked these pancakes.

  30. Katrina says:

    These look amazing.

    I tried making them tonight for my post-workout meal. I followed it to the T but I used 1 scoop of the Whole Foods Whey Protein…and didn’t turn out as fluffy and divine as it yours. I’m not sure what made it end up so flat and a little firm…but I’ll try to experiment more so they turn out fluffy! It was still good thougg:D

    Thanks for the psyllium husk tip–I never would have known about it if it weren’t for you! You look great, and best wishes on your bikini competition.

    1. blogilates says:

      sometimes it is the protein powder! i am using met rx

  31. sammy says:

    hey! i just saw the psyillium husk at trader joes yesterday and was debating wether or not to get them what exactly do theese add to your pancakes? is it true they make them fluffier bc my protein pancakes have been a major fail lately! haha

    1. sammy says:

      also do you recomend psyillium over chia and or flax? GOODLUCK IN UR COMPETITION BTW ULL DO AMAZING! <3

  32. Julie says:

    I’ve been working out to your pilates videos for months and I had no idea you had fantastic recipes too! Love it I am so making these tomorrow. I’ve been avoiding pancakes cause I’m going low carb, and I already have all the ingredients. Do you ever sleep? Keep it up Casey!

  33. Olivia says:

    hi Cassey, should I be gaining weight at the beginning after starting using the protein powder?

  34. Brandie Olson says:

    our pancake batter turned out really thick and sticky, like glue. What happened?!! Any suggestions?

    1. blogilates says:

      add more water!

    2. Firah says:

      Or it might be due to overmixing?

  35. Kim says:

    Do you think adding some low fat cottage cheese to this would make them a bit fluffier or better tasting?

    1. blogilates says:

      try it and lemme know!

  36. Bridget says:

    I know you’re getting a lot of questions about psyllium but is it the same thing as metamucil or a special form?

    Keep up the great work!

    1. blogilates says:

      no just get it at trader joes, you’ll see

  37. Smiltė says:

    Hi Cassey 🙂 I have a question, but not about these pancakes 🙂 What do you think, is it healthy to eat overnight oats with granola on the top or chopped banana for the breakfast? Or is there too much calories? I found this recipe here

    Thank you for your answer 🙂

  38. Nicole says:

    Great idea! I didn’t have psyllium husk so I substituted it with flax seed and I always cook with coconut oil. I made both vanilla and chocolate 🙂 so yummy! It’s a great quick snack or I can use it to make an egg sandwich for breakfast too. The posibilities are endless! Thanks a bunch <3

    1. hannah says:

      i made mine just like you, using flax seeds but mine didn’t turn out what so ever:( any suggestions? i’m vegan so using eggs are out of the question.. maybe that’s why? help!

  39. Melissa says:

    hi! love the recipe i want to try it but…. I’m vegan! is there any egg alternative? thanks!:)

    1. Stephanie Murphy says:

      Make a flax egg…i think it is 2T flax meal and 1T water. Mix this together, then add it to your recipe. Don’t just add the ingredients to the batter. You have to “make the egg” first. 😀

  40. Juliettte says:

    Hi casey,

    U look amazing! And has given me so much motivation to gear my workouts too!

    Quick question – how much whey protein powder is too much? I already have them 3 times a week 1 scoop before and after my weight training sessions. I need some extra protein in my bfast n was thinkin of adding a scoop in d mornin to my oats, pancakes, etc. Would this be ok considering I don’t workout in d morning? Thankuu! Good luck for the competition 🙂

  41. Krystle says:

    Hey Cassey!

    What kind of psyllium husk do you use? I’m looking to buy some for your recipe and i’m seeing powder and whole husks. Which do I buy?

  42. Ferra says:

    How many pancakes does this recipe yield (for small-average-sized pancakes)? Cus in your photo it looks like 5 nice generous-sized pancakes….. :O IS THIS JUST TOO GOOD TO BE TRUE?

    1. blogilates says:

      not too good to be true! it is for real!

  43. Liepa says:

    Hi Cassey :)) I have a silly question 🙂 I’m 18 years old and I don’t really know it is healthy for me to use protein powder? Or am I too young for it? What do you think?:) I want to live a healthy life 🙂

    Thanks 🙂

    1. blogilates says:

      it’s not unhealthy! but u can get protein from natural sources too like chicken fish and eggs.

  44. Megan says:

    About how large is your protein powder scoop? Mine is tiny, so even with two scoops my pancakes are not at fluffy as yous!

    1. blogilates says:

      I think it is around 30g ish?

  45. Yum, they look so good. Thanks for sharing the recipe 🙂

  46. Vicky says:

    Does adding protein powder to your diet make you bulky? I’m paranoid. I do cardio almost every day and a couple pilates videos also after the treadmill. I just don’t want to gain bulk when I’m trying to lose weight =/

    1. blogilates says:

      no it does not! but remember, you need to make sure your daily calorie count stays within range or else you will gain weight if you just add it to your regular diet.

    2. Elizabeth says:

      Don’t worry! Even women that WANT to bulk up have to work out super super hard to get there. As long as you dont do a whole a bunch of squats and stuff and you’ll be fine, trust me 🙂

  47. Leah says:

    Hi Cassey! I made these and I must say they are awesome! So tasty and filling. You can customize them in so many ways (adding banana, blueberries, pumpkin etc). That’s so much for sharing the recipe! 🙂

    1. blogilates says:

      you’re welcome!

  48. Jeremy says:

    Quick question, can the batter be prepared the night before and left in the fridge over night? I have no prior pancake making experience, only eating them. Also do you have the approx. cost per serving by any chance? Excited to have another option besides oatmeal… every… morning…

  49. Paulina says:

    Hey Cassey 🙂 I have a little problem. I live in Lithuania and I’ve never seen protein powder here 🙁 What product should I use instead of protein powder? 🙂
    Thanks 🙂

    1. blogilates says:

      you can order it online! try

  50. Tiffany says:

    Cassey I MUST tell you what I did with this recipe! I altered the recipe a bit by using 3 tbsp of egg beaters instead of the egg and I got quite a runny pancake batter. That gave me the idea of making protein CREPES! I filled each one with greek yogurt and strawberries! I posted my recipe alteration here if you would like to read about it!

  51. Andrea says:

    Wow, those look so delicious! Do you think one could sub ground flaxseed for the psyllium husk? I don’t have Trader Joe’s here and I already have a ton of flaxseed.

  52. Irena says:

    How many of these should i eat for breakfast?

    1. blogilates says:

      the whole recipe is 1 serving

  53. Tracy says:

    So, you said the 195 calories is for the entire recipe?! And in the pic there are like 5 pancakes. So, 195 for all of them? This is awesome 🙂 So excited to have another breakfast option, getting tired of the same old things, lol.

  54. miriam says:

    is it okay to use only egg whites for this recipe or does it have to be a whole egg with the yolk?

    1. Gogo says:

      Yes, its okay. The egg whites are the protein part of the egg, the egg yolk is the lipid part, the part you don’t want to eat.

  55. Bee says:

    Will have to try these asap, they look so good. Thank you for posting the recipe and all the best for the competition 🙂

  56. Shelly D says:

    I so wish we had a Trader Joe’s in MO!

    1. Mikaela says:

      You can probably order it from Amazon.

    2. Brandie Olson says:

      We do have a Trader Joe’s in Missouri. It is in the Kansas City area, on Ward Parkway.

    3. Anna says:

      There’s also four in the St. Louis area… one in Des Peres (near West County Mall)… also, one in Brentwood, Creve Coeur and another in Chesterfield.

  57. I am seriously going to have to try psyllium husk because these just looks SUPER fluffy and awesome! Does it cause you stomach problems though… like gas?

    1. blogilates says:

      no not yet at least

    2. Mia says:

      I use psyllium husk on my cereal every day. It’s done wonders for my digestion issues and is a great source of fibre. I’d definately recommend using it 🙂

    3. Jeremy says:

      i tried this recipe for the first time yesterday. when the recipe calls for 1 teaspoon of psyllium husk it means 1 teaspoon. Not 1 heaping teaspoon or 1 tablespoon. I made 2 batches and used 3 generous tablespoons (bought waaay to much of it and didnt want to waste it)… 26 minutes from slight digestive irregularity to total colon annihilation.

  58. Kerry says:

    What is psyllium husk and where can I find it? These look yummy 🙂

  59. Jessica says:

    Hey Cassey! Those pancakes look DELISH, but I was just wondering, would it be ok to omit the psyllium husk, or does it add to the texture? Only asking because I can’t seem to find it anywhere…

    Thanks in advance!
    Love, Jx

    1. blogilates says:

      trader joes! no u need it bc it makes em fluffy

      1. Mikaela says:

        You can also find it at Whole Foods.

        1. Jessica says:

          Thanks so much, girls 🙂

  60. Angela says:

    Just wondering if that’s 8 ‘net’ carbs? i.e. has the dietary fiber been subtracted from the total carbs. As a diabetic, I’m always looking for low carb options and these look delicious!

    1. blogilates says:

      that’s 8 carbs total, so you could look up the fiber content and subtract from that

  61. Kat says:

    They look good, but I have to admit that your Pumpkin Protein pancakes are THE best 🙂 !

  62. Amanda says:

    I’m assuming the nutritional info is for one pancake?

    1. blogilates says:

      it’s the whole recipe

  63. Maggie says:

    Is there anything healthy to put on it? Like would honey be okay? Or do you always eat them plain?

    1. blogilates says:

      maybe some jam? or some fruit? i like em plain. oh or with peanut butter.

  64. Jess Jann says:

    keep up all the great work! i’ve been a long time reader, and i love your blog! you inspire me to work out, be healthy and eat healthier! i’m still struggling with it! but please continue to inspire more individuals like myself!!! :DDDDD

    <3 Always, jess

    if you have time please email back!! i would love some advice, tips on healthy lifestyle and even blogging!! visit me at

    😀 thanks for being a great inspiration!

  65. Twinkle says:

    They look really good!!