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Are Protein Pancake Mixes Actually Healthy? Dietitians Weigh In

Are Protein Pancake Mixes Actually Healthy? D3sign - Getty Images

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I started eating protein pancakes two years ago while on a diet. According to HealthTok, protein pancakes are an easy way to boost your protein intake and satisfy your sweet tooth, all while staying within your health goals. Sounds perfect, right? Well…maybe not. While I wouldn't recommend taking all influencer tips at face value, there is some truth in the online hype: Protein pancakes are an excellent source of protein, especially when paired with other breakfast staples like turkey bacon and cheesy eggs.

Now, with eggflation and rising grocery prices, many of us (raises hand) are searching for affordable breakfast alternatives that offer the same (or more) protein. Sure, Greek yogurt bowls and protein shakes are full of nutritional benefits, but sometimes, you just crave a warm, sweet treat. Enter protein pancakes.

They're like regular pancakes but better. Unlike traditional flapjacks, protein pancakes "offer a good ratio of protein, fiber, and complex carbohydrates, which helps sustain energy levels while supporting muscle maintenance," says Kristen Lorenz, R.D., founder of Kristen Lorenz Nutrition. "They are also easy to prepare, so a convenient option for many with busy mornings who are looking for a high protein breakfast."

Plus, depending on the brand, protein pancakes can pack more nutrients than eggs. They sound like the perfect egg replacement, but before you dive in, let's take a closer look: How healthy are these pancakes? And are all pancake mixes created equal? (Spoiler alert: Definitely not.)

Are Protein Pancakes Healthy?

Like eggs, protein pancakes are packed with nutritional benefits. However, not all pancake mixes are the same. Many protein pancake mixes, much like traditional pancake mixes, are made with refined flour, which provides little nutritional value, according to Lorenz. They're often loaded with sugar and artificial ingredients.

To maximize the health benefits of your protein pancakes, look for mixes packed with protein, complex carbohydrates, and fiber to keep you full. Some brands swap refined flour for healthier alternatives like buckwheat, quinoa, or other whole grains.

"If made with whey, pea, or egg protein, fiber-rich whole grains, and minimal added sugars, protein pancake [mixes] can boost daily protein intake while supporting satiety and muscle health," says Lorenz.

Dietitian Yasi Ansari, M.S., R.D.N., C.S.S.D. Echoes this, adding that pancake mixes made with whole wheat, oats, gluten-free grains, and amaranth or chickpea flour are typically more nutritious. Even if your local grocer doesn't carry these types of pancake mixes or they're too expensive, you can always make your own mix (more on this later). Or, you can add nutrient-rich foods like fruits or yogurt as toppings.

"Top pancakes off with fresh fruits," Ansari says. "Fruits provide additional fiber, antioxidants, and vitamins."

Protein pancakes aren't "unhealthy," but stick to mixes with alternative flours if you're aiming for a nutrient-packed breakfast. Or, skip the typical butter and syrup toppings in favor of nut butter, Greek yogurt, or fresh fruit for added health benefits.

What To Look For When Buying Protein Pancakes

Remember when I said not all protein pancake mixes are made equal? Yeah, knowing what to look for is key. Lorenz advises against falling for marketing claims like "low sugar" or "high protein." These labels often don't tell the whole story. "It is always best to check the nutrition label," she says. "Ideally, whole ingredients should be listed first, such as whole grains and quality protein sources, rather than fillers or refined flours."

Furthermore, Ansari recommends looking at each nutrient's percent daily value (DV). For example, she says that if a product's label has "20% or more of the DV, [it] means that a product is HIGHER in that nutrient." So, if a protein pancake mix has a 20% daily value of fiber on its nutritional label, it is high in fiber per serving. On the other hand, if it offers 5% or less, it's considered low in fiber.

"When it comes to added sugars, per Dietary Guidelines for Americans, the recommendations are to limit calories from added sugars to less than 10% of total calories per day," Ansari adds. "This usually [means] no more than 50 grams per day." Keep that in mind when shopping for pancake mixes.

Can You Create Your Own Protein Pancake Mixes?

If your store doesn't carry the protein pancake mixes you like, or they don't meet your nutritional needs, why not make your own? Sure, creating a DIY pancake mix might take a bit more time, but it allows you to tailor the recipe to your specific preferences.

Lorenz recommends using half a cup of rolled oats, one scoop of whey or plant-based protein powder, one egg (you can use 1/4 cup Greek yogurt as a substitute), 1/4 cup of unsweetened almond milk, and 1/2 teaspoon of baking powder. Blend in a blender until smooth, and ta-da! You have pancake batter.

If you prefer sweet flapjacks, add in vanilla extract or cinnamon. Need more nutrition? Add in fruit like blueberries or bananas.

Concerned about your sugar intake? Ansari recommends adding natural sweeteners like honey or maple syrup. "Other suggestions are adding berries or bananas and adding warm spices like cinnamon, nutmeg, or pumpkin spice for more flavor," she adds.

Protein Pancake Brands To Buy

Okay, so you're eating protein pancakes for your next breakfast meal but don't know which brand to buy? I got you.

Ultimately, the brand you choose needs to reflect what you want for your body. That is, if you want your morning meal to keep you full for hours, you need a mix packed with protein and fiber. Prefer a sweeter pancake that doesn't necessarily have a ton of protein but tastes hella good? A standard mix works for you. Honestly, the brand you buy is a personal decision.

That said, Lorenz does have a few products she keeps in her arsenal. "Brands like Kodiak Cakes, Birch Benders, and Bob's Red Mill Protein Pancake Mix are great for their balanced macronutrient profiles, accessibility, and whole-food ingredients," she says.

Kodiak Cakes, specifically, are super fluffy and easy to prepare—you just need water or milk. Birch Blenders have a great taste, eerily similar to IHOP's flapjacks, and don't require anything more water. Plus, they come in different flavor options, from buttermilk to confetti. As for Bob's Red Mill, they're not the best-tasting pancakes (in my opinion), but they are super nourishing. "[They're] a great option for those who prefer a heartier, whole-grain feel," Lorenz says.

Really, whether you choose store-bought or make your own, the right pancake mix comes down to your tastebuds, budget, and how much time you have in the morning. Sure, we'd all love to make our mixes from scratch, but let's be real—sometimes cooking from scratch is just too much effort. The key is finding what works for you so you can enjoy a delicious, protein-packed breakfast that fuels your day. I'll see you in the breakfast aisle, ay?

Power Cakes

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Pancake and Waffle Mix

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Protein Pancake & Waffle Mix

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Heat a frying pan over a medium–high heat. Use a piece of kitchen paper to wipe a film of oil over the surface. When the pan is hot, add dessertspoonfuls of the batter to the pan (allowing some room for spreading). Cook the pancakes until you can see bubbles forming and popping on the surface and the bottom is a dark golden-brown colour. Flip the pancakes and cook for 1 minute on the other side. Repeat the process with the remaining batter.

'I Tried The Internet's Viral Pancake Recipes So You Don't Have To'

From cinnamon swirl pancake to Japanese-style soufflé creations, will you be tempted to try any of these viral recipes for Pancake Day on 4 March?

By Laura Wingrove

Image caption,

I decided to put my love of pancakes to the test, by trying out all the latest cooking trends

I love pancakes – they're a year-round food for me. It seems BBC Food's readers agree too, as our fluffy American pancakes are one of our most visited recipes every week.

Pancakes are such an easy, perfect food you'd wonder why anyone would mess with a good thing? Because social media.

From cinnamon swirl pancakes to the frozen batter hack, maybe they could be improved? So I decided to give some of the trending social media recipes a go. Some were surprisingly great – others utterly shambolic.

Image caption,

Biting into these pancakes reveals the gooey chocolate centre

If you try one of these recipes for Pancake Day, make it this one. It's become incredibly popular online – one video of it on TikTok has amassed over 167 million views.

You'll need to freeze dollops of chocolate hazelnut spread (spoon little discs onto a tray or plate lined with parchment paper and pop it in your freezer so they can harden). Then make a straightforward fluffy pancake mix and spoon into a hot pan. As each pancake cooks, place a frozen chocolate disc in the centre then top with a little extra batter before flipping the pancake to finish cooking.

When you cut into it, you'll find a gooey, oozing chocolaty centre.

Flippin' brilliant rating: 5/5

Related stories: Japanese soufflé pancakes

This tall and fluffy style of pancake is known for its jiggly appearance, soft and airy texture inside and slightly crispy exterior. These guys are larger and thicker than traditional pancakes and there are entire cafés dedicated to them.

With such a buzz around them – one video of them has 19 million views – I was really excited about this recipe.

The secret to making them is to whisk egg whites to stiff peaks, and then gently fold (you don't want to knock out the air) into your pancake batter.

However, it quickly became clear that making soufflé pancakes requires a lot of skill and practice. They are cooked on a low heat with a lid on to ensure even cooking and a proper rise. Some recipes call for specialised tools like metal rings to help the pancakes maintain their shape during cooking. The one I used did not – this may be where I became unstuck.

My pancakes were not tall, airy or jiggly in the slightest. It was almost comical when I lifted the lid to see my mountain of whipped egg white deflate instantly, with cartoon-style dramatic effect.

I tried repeatedly to get the recipe to work but eventually had to admit defeat. Looks aren't everything though, so I tucked in anyway, only to find they didn't taste of much but egg white. Not particularly appetising.

Flippin' brilliant rating: 2/5

Tried and tested soufflé recipes that actually work Oat pancakes

With multiple million-view videos circulating on social media, oat pancakes were next on the list. The recipe itself is extremely simple: you swap flour for oats and tip them into a blender with eggs, oat milk, yoghurt, olive oil and baking powder. Blend until you've got your usual pancake mix consistency and then into the pan it goes.

Image caption,

These oat pancakes went down a treat

The pancakes were soft and sweet. Slightly porridge-like in flavour, but a big hit. Topped with yoghurt, honey and berries, this felt like a slightly healthier alternative to the traditional American pancake. I'll definitely be making this low-effort recipe again – especially for breakfasts.

Flippin' brilliant rating: 4/5

More oat-based breakfast recipes

Nigella's a fan of oat pancakes too – here she demonstrates how to make them

Frozen pancake batter 'hack'

In short, this 'hack' is not worth the hype.

I understand the appeal: you make a big batch of pancake batter then freeze it in an ice cube tray so you can whip out a couple of blocks to cook whenever the mood takes you.

However, because the batter goes into the pan as a frozen block, the outside begins to fry before the rest of the batter has defrosted. And you don't get a nice circular pancake shape. If you're looking for an effortless, time-saving way to make pancakes in the morning, this is not it.

Flippin' brilliant rating: 1/5

Image caption,

This was not the time saver I hoped for

These freezer-friendly treats really do save time and hassle Cinnamon swirl pancakes

One video of cinnamon swirl pancakes has been watched 38 million times on TikTok. This one's surely a safe bet then, I thought.

Image caption,

These might look cool, but the flavour was a bit underwhelming for the effort involved

The recipe calls for making a normal pancake batter and putting a little to one side to be mixed with soft brown sugar and cinnamon. You then put this mix in a piping bag (read: freezer bag with the corner snipped) and set aside for later.

I spooned a few tablespoons of the regular pancake mix into a hot frying pan, then pipped the cinnamon mixture into a swirl on top.

Once the edges began to bubble, I carefully flipped the pancake and cooked for a further couple of minutes. The result was admittedly a pretty cute-looking pancake with dark cinnamon spirals. The flavour was underwhelming though. Really not worth the faff.

Flippin' brilliant rating: 2/5

One-ingredient pancakes

I was optimistic about this simple, low-cost 'pancake', which is made solely of milk. You simmer it in a pan until it reduces and caramelises.

In the videos I saw it forms a crisp caramel-coloured layer – which you can then fold over and fill. It's promised by TikTok creators to be sweet, crunchy and oh so delicious.

Image caption,

Turns out there's no such thing as a one-ingredient pancake

This, friends, is not a pancake. It did not fulfil any of the crucial criteria, the most basic of which being a rollable (not to mention edible) vessel for spreads. Plus, you run the serious risk of ruining your pan.

Save your milk, use it to make a cup of tea, and drink it while scrolling straight past this TikTok video instead.

Flippin' brilliant rating: 0/5

Spaghetti pancakes

To make these, regular pancake batter goes into a piping bag and is then swirled into a hot pan, leaving you with long strands resembling spaghetti. I piled then into a bowl and topped with maple syrup, although some videos show toppings of cream, yoghurt, chopped fruit and grated chocolate.

Image caption,

This method was fine but a faff to make

This recipe was the epitome of novelty TikTok food videos. It looks interesting, but I'm unsure how worthwhile it really is. Unsurprisingly, it tasted exactly like a classic pancake – it was just far messier to make.

Flippin' brilliant rating: 2/5

So, will I be attempting any of these recipes again? The chocolate spread-filled numbers will be making a comeback, as will the oat-batter guys. They were both delicious but also simple to make, and that's really what you want from pancakes.

That said, on Pancake Day you'll still find me whipping up my old faithful ham and cheese crêpes for dinner.

Originally published February 2024

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