Weight-loss friendly pancakes: Protein-packed & fibre-rich

Enjoy pancakes without the guilt. These high-protein, fibre-rich recipes keep you full longer, curb cravings, and support your weight loss goals—delicious, satisfying, and easy to make.

Banana Oat Protein Pancakes

Base Ingredients (makes 3 pancakes)

• 50g oat flour

• 1 medium ripe banana

• 1 scoop (25g) vanilla or unflavoured protein powder

• 1 egg

• 50ml milk of choice

• ½ tsp baking powder

• ½ tsp cinnamon

• Spray oil for cooking

Instructions

1. Mash the banana in a bowl, then whisk in the egg, milk, and protein powder.

2. Add oat flour, baking powder, and cinnamon, mixing until smooth. Let the batter sit for 5 minutes to thicken.

3. Heat a non-stick pan over medium heat and spray lightly with oil.

4. Pour batter into small pancakes and cook for 2-3 minutes per side until golden brown.

Topping: Peanut Butter & Berry Boost

• 1 tbsp natural peanut butter

• ½ cup mixed berries

• 1 tsp chia seeds

Nutrition Breakdown

• Calories: ~450 kcal

• Protein: ~30g

• Carbs: ~50g (fibre-rich)

• Fats: ~15g (healthy fats)

• Fibre: ~8g

Cottage Cheese & Apple Pancakes

Base Ingredients (makes 3 pancakes)

• 2 large eggs

• 100g cottage cheese

• 40g oat flour

• ½ tsp baking powder

• 1 tsp chia seeds

• Spray oil for cooking

Instructions

1. Blend all ingredients until smooth. Let the batter rest for 5 minutes to thicken.

2. Heat a non-stick pan over medium heat and spray lightly with oil.

3. Pour batter into small pancakes and cook for 2-3 minutes per side until golden brown.

4. Serve with your favourite toppings!

Topping: Warm Cinnamon Apples & Almonds

• ½ apple, thinly sliced

• ½ tsp cinnamon

• 1 tbsp crushed almonds (2g protein)

Instructions

1. Sauté apple slices with cinnamon in a dry pan for 2-3 minutes until soft.

2. Sprinkle almonds on top and enjoy!

Nutrition Breakdown 

• Calories: ~400 kcal

• Protein: ~30g

• Carbs: ~38g

• Fats: ~16g

• Fibre: ~6g

Savoury Oat Pancakes with Smoked Salmon & Avocado

Base Ingredients (makes 3 pancakes)

• 50g oat flour

• 1 egg

• 50ml milk of choice

• ½ tsp baking powder

• ½ tsp salt

• ½ tsp black pepper

• ½ tsp dried dill (optional, for extra flavour)

• Spray oil for cooking

Instructions

1. Whisk the egg and milk together in a bowl.

2. Add oat flour, baking powder, salt, pepper, and dill (if using). Mix until smooth.

3. Let the batter sit for 5 minutes to thicken.

4. Heat a non-stick pan over medium heat and spray lightly with oil.

5. Cook pancakes for 2-3 minutes per side until golden brown.

Topping: Smoked Salmon & Avocado

• 60g smoked salmon (high in protein & healthy fats)

• ½ avocado, thinly sliced

• Fresh dill or chives for garnish

Instructions

1. Layer sliced avocado over the pancakes.

2. Top with smoked salmon and sprinkle with fresh herbs.

Nutrition Breakdown

• Calories: ~450 kcal

• Protein: ~30g

• Carbs: ~35g

• Fats: ~22g

• Fibre: ~7g

Green Oat Pancakes with Feta & Cherry Tomatoes

Base Ingredients (makes 3 pancakes)

• 50g oat flour

• 1 egg

• 50ml milk of choice

• ½ tsp baking powder

• ½ tsp salt

• ½ tsp dried oregano (or dill)

• 30g fresh spinach (blended into batter)

• Spray oil for cooking

Instructions

1. Blend the spinach, egg, and milk until smooth.

2. In a bowl, mix the oat flour, baking powder, salt, and oregano.

3. Pour the spinach mixture into the dry ingredients and stir until combined. Let it sit for 5 minutes.

4. Heat a non-stick pan over medium heat and spray lightly with oil.

5. Cook pancakes for 2-3 minutes per side until golden brown.

Topping: Feta & Cherry Tomato 

• 40g feta cheese (crumbled)

• 6-8 cherry tomatoes, halved

• Black pepper to taste

Instructions

1. Toss cherry tomatoes with black pepper.

2. Spoon over warm pancakes and sprinkle with crumbled feta.

Nutrition Breakdown

• Calories: ~400 kcal

• Protein: ~28g

• Carbs: ~35g

• Fats: ~17g

• Fibre: ~6g