High Protein Vanilla Pancakes (low carb, gluten free, grain free)
- Sarah Flower
- 2 days ago
- 2 min read
Looking for a protein-packed breakfast that doesn’t spike your blood sugar or leave you hungry an hour later? These vanilla protein pancakes are light, fluffy, and perfect for fuelling your day — whether you’re following a low-carb lifestyle, focusing on hormone balance, or simply trying to add more protein to your mornings.
Made with Greek yoghurt and whey protein powder, they’re ideal for anyone wanting a nutrient-dense alternative to traditional pancakes, without the refined flour and sugar.
🍳 Why Protein at Breakfast Matters
Many people start their day with toast, cereal, or fruit — foods that are typically high in carbohydrates and low in protein. While quick and convenient, these can cause blood sugar spikes, energy crashes, and cravings by mid-morning.
Starting your day with a high-protein breakfast can help:
Regulate blood sugar and insulin levels
Support hormone balance (especially during perimenopause and menopause)
Improve satiety and reduce snacking
Support lean muscle and metabolism
This pancake recipe is not only rich in protein (almost 50g per serving!) but also gluten-free, low carb, and can be made dairy-free too.
🥞 Vanilla Protein Pancake Recipe
High Protein, Low Carb, Gluten Free – with dairy-free option
Serves 2 (makes 8 small pancakes)
Nutritional Info (per serving, 4 pancakes):
Calories: 367 kcal
Net Carbohydrates: 7g
Fat: 10.6g
Protein: 49.9g
Ingredients:
2 medium eggs
125g full-fat Greek yoghurt
80g vanilla whey protein powder
1 tsp baking powder
1 tsp vanilla extract or lemon zest (optional)
Olive oil or butter, for the pan
To serve: 1–2 tbsp Greek yoghurt and fresh berries
Dairy-Free Option:
Swap Greek yoghurt for coconut cream and use a clean pea or rice protein powder, or beef protein in place of whey.
Method:
Whisk all ingredients together in a bowl until smooth and lump-free.
Heat a little oil or butter in a non-stick pan over medium heat.
Add spoonfuls of batter for each pancake. Cook until lots of bubbles appear, flip and cook until golden.
Serve with Greek yoghurt and berries for an extra protein boost.
📘 Coming Soon: My High-Protein Breakfast eBook
This pancake recipe is just one of many delicious, blood-sugar-friendly options from my upcoming High Protein Breakfast eBook — launching soon!
It’s packed with easy, practical recipes that help you increase protein in a sustainable, balanced way. Ideal for women navigating hormone shifts, fatigue, or weight management goals.
💬 Ready to Rebalance Your Mornings?
If you’re struggling with blood sugar dips, hormonal shifts, or simply need help building a better breakfast routine, I offer online nutrition consultations via Zoom across the UK and internationally.
Let’s talk about your symptoms and how I can help.
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