Protein Pancakes

Almost every single day for the last I don’t even know how long I’ve made these pancakes. They’re surprisingly good and fill me up without weighing me down AND they fuel me for workouts!

Protein isn’t about getting bulky or chasing some fitness ideal. It’s about staying strong, steady, and capable as we age. After about age 40, we naturally lose muscle mass every year if we don’t actively support it. That loss doesn’t just affect how we look - it affects balance, bone density, metabolism, blood sugar regulation, and long-term independence.

Eating enough protein:

• Preserves lean muscle

• Supports bone health

• Keeps blood sugar stable

• Helps you feel full and satisfied longer

• Makes it easier to stay active and energized

In other words: protein helps you keep your life feeling light instead of heavy. These pancakes are simple, high-protein, and actually good! Not “good for protein pancakes,” but truly good!

Protein Pancakes
(Serves 1, Makes 2 Pancakes)

Ingredients

• 1/4 cup quick-cooking oats

• 1 serving protein powder

  • I use Orgain Vanilla Protein Powder (21 grams protein per serving)

• 1/2 tsp baking soda

• Pinch of salt

• 1/8–1/4 tsp cinnamon (to taste)

• 1/3 cup egg whites

• 1/4 cup Greek yogurt (about 2 generous spoonfuls, full-fat)

• Milk or water, as needed to thin

Instructions

1. Add all ingredients to a bowl or blender. (I usually mix by hand, no need to overthink it.)

2. Stir until smooth. The batter should be thick but pourable. Add a splash of milk or water if needed.

3. Heat a non-stick or ceramic pan over medium heat and lightly grease it. (I love this one!)

4. Pour batter to make two pancakes.

5. Cook until bubbles form and the edges look set, then flip. Cook another 1–2 minutes until lightly golden.

6. Serve warm. I keep toppings simple - berries or jam or syrup depending on where I am!

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