You can find a high-protein solution for all types of pancakes: vegan, low-carb and gluten-free. Alternative flours and powdered proteins boost the protein content of pancakes from 5 grams, the amount in a 7-inch regular pancake, to as much as 10.5 grams, the amount in one 7-inch high-protein pancake. Cook high-protein pancakes the same as regular pancakes: Pour the batter in a hot skillet, lower the heat to medium and cook until them golden-brown on both sides, about 5 to 7 minutes.
Substituting natural, high-protein and low-starch ingredients for all-purpose flour, butter and sugar makes high-protein pancakes easy, especially since you probably have the ingredients already on hand. Egg whites, rolled oats and cottage cheese are all you need to make two high-protein, 6-inch pancakes with 17 grams each of protein and carbs. To make high-protein pancakes with egg whites, blend equal parts low-fat cottage cheese, rolled oats and egg whites in a blender. Add a pinch of salt and 1 or 2 drops of vanilla extract or other flavored extract when you blend the batter, if desired.
Powdered whey combines with other ingredients just as wheat flour does and comes in numerous flavors, including berry, chocolate and banana, so you can take pancakes any tasty direction you like without adding carbs. Two tablespoons of whey protein contains 16 grams of protein. You also need egg whites for binding and almond milk for smoothness. Mix 1 part each whey protein egg whites in a blender and slowly add 2 parts almond milk until a batter forms. Add a pinch of salt and adjust the consistency with a sprinkle or two of whey protein if needed.
A simple substitution of rolled oats or alternative flour along with the addition of egg whites, and, if desired, a 1/2 cup of protein powder, kicks the protein in 2 pancakes up to as much as 21 grams. You can buy gluten-free flours in the supermarket, or make your own by combining 3-parts rice flour to 1/2-part tapioca flour to 1/4-part whey protein, or 1 1/2-cups rice flour, 1/4-cup tapioca flour and 1/4-cup whey protein. Whisk the flours and whey protein until combined and sift the mixture three times into 2 mixing bowls, alternating between each. Slowly pour 1 cup of milk in the mixture while combining with a mixer on low speed.
Soy makes high-protein pancakes a reality if you’re eating vegan. Powdered soy has 5 grams of protein per tablespoon and no carbs, and you incorporate it into pancakes at a rate of 3-parts wheat flour to 1-part soy. For example, in a basic pancake recipe, use 3/4-cup wheat flour and 1/4-cup of soy protein for every cup of flour called for in the recipe. The same ratio applies to all pancake recipes made with regular flour, including whole wheat and buttermilk.
References and ResourcesThe Kitchn: Gluten-Free Baking: How to Make Easy Flour Substitute
Self: Nutrition Data: Egg, White, Raw, Fresh
Self: Egg, White, Dried, Powder, Glucose Reduced
Bob's Red Mill: Soy Protein Powder
Bob's Red Mill: Whey Protein Concentrate
University of Arizona Campus Health Service: Protein Packed Pancakes
Pancakes: Buttermilk, Prepared From Recipe
BBC Good Food: Gluten-Free Pancakes