Low-Cal, High-Flavor: The High Protein Blueberry Pancakes That Kept Me on Track For Weight Loss
Made with egg whites, protein powder, and a banana, this low calorie, high protein blueberry pancakes hits the spot! A sweet way to start your day with 30 grams of protein.
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Ingredients in This Blueberry Pancake Recipe
Let’s get right into it! I do want to start sharing where the calories and macros are coming from, via the ingredient list. I often get people questioning my calculations, so it helps for me to find the recipe on MyFitnessPal where I calculated it (Myfitnesspal calculations here) and I’ll also add those numbers in the post!
- Liquid egg whites! (or 4 egg whites). I ALWAYS have liquid egg whites, so it’s natural for me to use this. This accounts for 30 of the calories. I love liquid egg whites because they are pure protein, therefore a low calorie- high protein ingredient.
- Protein powder- I tried both Clean Simple Eats and Optimum Nutrition. Both worked, and both tasted great! 25 grams of protein powder (or 1/4 cup of protein powder) is close to 100 calories and 25 grams of protein.
- The banana helps it all come together and makes these pancakes sweet! Very sweet actually. This contributed 50 calories
- And finally, I added flour and baking powder. I’ve also done this many times without the flour, and it certainly works. But the pancakes are quite flat, and not cakey. I’ll leave the flour out if I’m out of carbs for the day though. (57 of the calories)
- And blueberries (10 calories).
Tips and Tricks for this recipe
One thing I’ve noticed in YEARS AND YEARS of baking with protein powder, especially making pancakes, is that to get the center cooked, it’s optimal to cook it LOW AND SLOW! Otherwise, the outside of the pancakes gets overdone, while the center is still mush.
Secondly, protein powder matters! Different protein powders actually absorb dry ingredients differently, and cook differently. So, if you use a different brand, it’s hard for me to troubleshoot what might have gone wrong. But to the best of your experience, feel free to add a little liquid from milk or almond milk if yours needs thinning out.
And that’s it! Don’t hesitate to reach out if you have questions on this recipe, or if you try it yourself, let me know how it goes!
Check out my Egg white pancakes here that are only 84 calories for the full batch!
High Protein Low Calorie Blueberry Pancakes
Ingredients
- 1/4 cup liquid egg whites
- 25 grams Vanilla Protein Powder (CSE) (Just under 1 scoop)
- 1/8 cup all purpose flour
- 1/4 teaspoon baking powder
- 1/2 medium banana mashed (50 grams)
- 1/4 cup blueberries
Optional
- cooking spray
- whipped cream
- sugar free syrup
Instructions
- Whisk together the egg whites and protein powder. Stir in flour and baking powder.
- Add banana to bowl, and mash with a fork and stir, until combined with the other ingredients.
- Gently fold in blueberries.
- Pour batter onto a skillet on medium heat sprayed with cooking spray. Cook both sides of the pancake, low and slow until cooked through.
- Optional: Serve warm with sugar free syrup and whipped cream.
Nutrition
Check out my most popular low calorie, Body for Life Diet pancake recipe here
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Hi Amy,
Is this recipe pre-loaded in MyFitnessPal?
Thank yoo!
It is (as are all of my recipes) but I can’t figure out if they are searchable.
Try searching this High Protein Blueberry Pancakes – Health Beet and can you let me know if you can see it? It should say: 251 calories per serving.
Hi Amy, Can I use liquid egg substitute instead of liquid egg whites in this recipe?
Yes! I use them interchangeably as well!
Great, I’ll give it a try!