• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Oatmeal with a Fork
  • RECIPES
  • FAVORITES
  • ABOUT ME
  • SUBSCRIBE
menu icon
go to homepage
  • RECIPES
  • FAVORITES
  • ABOUT ME
  • SUBSCRIBE
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • search icon
    Homepage link
    • RECIPES
    • FAVORITES
    • ABOUT ME
    • SUBSCRIBE
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Home » Recipes » Breakfast

    Oatmeal Protein Pancakes for One (NO Protein Powder)

    Published: Jun 18, 2018 · Modified: Jun 28, 2022 by Lauren · This post may contain affiliate links · 9 Comments

    Jump to Recipe  ↓

    These simple oatmeal protein pancakes for one are high in natural protein (almost 12 grams!) and easily customized to fit different tastes.

    Stack of oatmeal pancakes high in protein.

    I'm a bit embarrassed to tell you that although Sam just turned three, he still isn't fully weaned.

    He loves his breast milk!

    While he's made significant strides, when he's upset or not feeling well, he stubbornly resorts back to wanting mommy's 'milky'.

    It's been a bit tiring to find meals that he likes to eat on a consistent basis, but these oatmeal protein pancakes have fit the bill nicely!

    They're simple, sugar-free, and fairly high in natural protein making them a pretty good snack or breakfast.

    My little diablo!

    How to serve them

    Personally, I can eat pancakes any time of the day, so these have been known to become my pre-gym snack.

    I like to top them with my Gooey Apples and Peanut Butter Frosting...yumsies!

    My husband and Natalie are also fans, particularly when they're paired with butter and maple syrup.

    I like that these are based on natural protein, as opposed to added protein powder, which I'm not a fan of.

    Some variations we like to add include cinnamon, vanilla, and/or blueberries.

    These are not meant to be super fluffy, but they are soft and moist, and I really enjoy them!

    Recipe steps

    • Oats and oat flour in a glass bowl.
    • Oats, oat flour, and egg in a bowl.
    • Ingredients for oatmeal pancakes in a bowl.
    • Oatmeal pancake batter in a glass bowl.
    • Melted butter in a skillet.
    • Pancake batter going into a skillet.
    • Oatmeal pancakes being cooked in a skillet.
    • Oatmeal pancakes in a non-stick skillet.
    Pancake recipe with oats and egg

    Other pancake recipes you might enjoy

    Anti-Candida Pancakes

    Blender Banana Pancakes

    Gluten-Free Vanilla Coconut Pancakes

    Stack of oatmeal pancakes high in protein.
    Print Recipe
    4.20 from 31 votes

    Oatmeal Protein Pancakes for One

    These oatmeal protein pancakes are a healthy breakfast or snack, and they're high in natural protein!
    Prep Time5 mins
    Cook Time10 mins
    Total Time15 mins
    Course: Breakfast
    Cuisine: American
    Keyword: Dairy-free, Gluten-Free, Sugar-free
    Servings: 1 person
    Calories: 257kcal

    Ingredients

    • ¼ cup oat flour
    • ¼ cup rolled or quick oats
    • ½ teaspoon baking powder
    • couple dashes sea salt
    • 1 large egg
    • 2-3 Tablespoon milk of your choice

    Instructions

    • Mix the dry ingredients together in a medium bowl. until well combined.
    • Mix in the wet ingredients, adding enough milk to make a pourable batter.
    • Let the batter sit for a few minutes while you heat a non-stick skillet over medium heat.
    • Add a little butter or coconut oil to the skillet and let it melt and start to bubble.
    • Add the batter into the pan, giving each pancake room to cook evenly.
    • Let cook until the perimeter begins to set and you see a few bubbles form on the surface.
    • Flip and cook the other side.
    • Repeat with all batter (I use a tablespoon measure for mine and get about 8-9 small pancakes).
    • Top as desired and enjoy!

    Notes

    Nutrition facts based on using two tablespoons of 2% milk.
    WW Points: 8

    Nutrition

    Sugar: 2g | Fiber: 4.4g | Calories: 257kcal | Fat: 8.4g | Protein: 13g | Carbohydrates: 32.7g

    Notes

    FYI: The protein if using skim milk is 13.2 grams.

    For the oat flour, I grind rolled oats in my Nutribullet using the flat blade.


    If you have a chance to try this recipe, please leave a star rating and a comment below letting me know how you liked it!

    You may also like

    • Protein Hot Chocolate (NO Protein Powder!)
      Protein Hot Chocolate (NO Protein Powder!)
    • Easy Banana Protein Pancakes
      Easy Banana Protein Pancakes
    • Anti-Candida Pancakes
      Anti-Candida Pancakes
    • Blender Banana Pancakes (No Flour, No Milk)
      Blender Banana Pancakes (No Flour, No Milk)
    « My Husband's Favorite Gluten-Free Cookie Recipe
    Date-Sweetened Chocolate Sauce »
    707 shares
    • Share
    • Yummly

    Filed Under: Pancakes

    Reader Interactions

    Comments

    1. Veronica Smith

      January 20, 2023 at 9:25 am

      Yes 🙌! So good! Literally don’t know I’m eating oats. I used all purpose flour because I was a little tight on time, and to me they’re just as good! Added a tsp of maple syrup to sweeten as well and had with chia seeds and blueberries! Def recommend! My boys love them too!

      Reply
    2. Emily

      December 27, 2020 at 11:46 pm

      Just tried these and added vanilla extract and protein powder to get more protein. The. Best. Pancakes. I’ve. Ever. Had. The fact that they have lots of protein, fiber and aren’t high in calories just makes it better. It was like biting into a perfect bowl of oatmeal but better! I added honey and some strawberry jam it was incredible thank you

      Reply
    3. Melinda C Waite

      August 11, 2018 at 11:50 am

      Thank you Lauren for sharing your story and triumph. I am looking for better ways to eat too. I started with clean eating but soon discovered that I needed to have recipes that were tasty and healthy. LOL, I love that we can make pancakes, brownies, what have you with beans, oats, and cauliflower. I feel better, I don't feel bad for not eating my veggies, I am literally serving my teenage sons more veg than they ever had as boys.
      Bless you friend

      Reply
      • Lauren

        August 12, 2018 at 9:31 am

        That's so great, Melinda. Yes, healthy eating is wonderful! You just have to retrain your thinking and not expect things to taste like white flour/sugar.

        Reply
    4. beaux

      June 25, 2018 at 4:32 pm

      Tried these this last weekend w/ friends at my home. We pigged out, oinked, added other ingredients and intend to try more add-ins this coming weekend. Thanks for the recipe.

      Reply
      • Lauren

        June 25, 2018 at 8:23 pm

        Haha! Glad you enjoyed them beaux, thanks for the comment!

        Reply
    5. Celia

      June 18, 2018 at 11:32 am

      Would it be possible to use almond flour or sprouted wheat flour in this recipe?

      Reply
      • Lauren

        June 18, 2018 at 2:56 pm

        I think either could work, though I haven't tried!

        Reply
    6. Glenda

      June 18, 2018 at 9:48 am

      Yippee! Real protein pancakes without protein powder! Thank you for this!

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Hi there, I'm Lauren Goslin, and I've been a food blogger for over ten years. My goal with this blog is to show you healthy, lower sugar recipes that my family and I enjoy.

    More about me →

    Sugar-Free Recipes

    • Sugar-Free Chocolate Chip Chickpea Cookies
    • Peanut Butter Cup Candy Bars (Sugar-Free!)
    • No Sugar, No Oil Chocolate Chip Muffins
    • Sugar-Free Carob Candies

    Footer

    ↑ back to top

    AboutContactPrivacy Policy

    COPYRIGHT ©2022, OATMEAL WITH A FORK. ALL RIGHTS RESERVED.

    707 shares