BreakfastHigh ProteinVegetarianGluten Free
5-Minute Protein Pancakes
Three ingredients, 30g protein, ready faster than the kettle boils.
Prep
2m
Cook
5m
Total
7m
Servings
1
kcal
360
Protein
30g
Carbs
38g
Fat
9g
Macros per serving
Overview
Why it works
The simplest high-protein breakfast in existence. Banana, eggs, oats - blend and pour.
- Whole eggs deliver leucine to trigger muscle protein synthesis.
- Oats give slow carbs to fuel morning sessions.
- No protein powder needed - pure whole food.
Ingredients
Ingredients · 1 servings
- 1 ripe banana
- 2 whole eggs
- 1/2 cup rolled oats
- 1/2 tsp baking powder
- Pinch cinnamon
- Berries and Greek yogurt to top
Instructions
Step by step
- 1
Blend banana, eggs, oats, baking powder, cinnamon for 20 seconds.
- 2
Pour silver-dollar pancakes into a hot non-stick pan with a little butter.
- 3
Flip when bubbles form, 90 seconds per side.
- 4
Stack and top with berries and a dollop of yogurt.
Pro Tips
Coach-level details
- Let batter rest 2 minutes - fluffier pancakes.
- Add a scoop of vanilla whey for 50g protein.
- Medium-low heat avoids burning the outside before the inside sets.
Storage & Swaps
Keep it, swap it, save it
Storage
- Hold 3 days refrigerated.
- Reheat in toaster.
- Label containers with the prep date.
Smart swaps
- Cottage cheese for an even higher protein version.
- Plant milk + flax egg for vegan.
- Buckwheat flour for nuttier flavor.
Pair with a program
Eating right is half the result.
Plug this recipe into an Onyx program for the other half - periodized training that actually moves the needle.