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What is IO Genix Original Pancake?
IO Genix Original Pancake is a powdered mix for protein pancakes. A 33 g serving provides 12.2 g of protein for 121 kcal, with just 1.5 g of sugars. The powder is mixed with 70 ml of water and cooked for two to three minutes on each side. Several versions exist, one plain vanilla, the other chocolate.
The base of the recipe is oat flour, to which the manufacturer has added three different protein sources: ovalbumin, in other words egg white protein, a whey protein concentrate and micellar casein. This trio is no accident: the three proteins are not digested at the same rate, and above all they do not behave in the same way when cooked.
That is precisely what sets a good pancake mix apart from whey simply stirred into a batter: ovalbumin coagulates and provides the structure, exactly as an egg would in a conventional recipe, whereas whey on its own produces a dry, rubbery disc. The rest of the Spanish range can be found in our IO Genix aisle, and the other products in the category in our protein pancakes aisle.
What does a serving of Original Pancake contain?
| Values | Per 100 g | Per 33 g serving |
|---|---|---|
| Energy | 367 kcal | 121 kcal |
| Fat | 3.6 g | 1.2 g |
| of which saturates | 1.2 g | 0.4 g |
| Carbohydrate | 38.8 g | 12.8 g |
| of which sugars | 4.5 g | 1.5 g |
| Fibre | 2.4 g | 0.8 g |
| Protein | 37 g | 12.2 g |
| Salt | 0.6 g | 0.2 g |
The per 100 g column is calculated from the per serving values published by the manufacturer.
37% protein in the powder is the figure that changes everything. A standard supermarket pancake mix sits at around 8 to 10 g of protein per 100 g. Here you are four times higher, and the protein content of the serving — 12.2 g — accounts for roughly 40% of its total energy. That level qualifies the product for the high protein claim under European regulation, and it permits the only valid wording on the subject: protein contributes to a growth in and the maintenance of muscle mass.
The sugar line is the other pleasant surprise. 1.5 g per serving, or 4.5 g per 100 g, which places the product below the European threshold for the low in sugars claim. The flavour comes from cocoa, flavouring and sucralose, not from a load of sugar. Compare that with a ready-made supermarket pancake batter: the difference runs to several tens of grams of sugars per 100 g.
A word on what the serving actually amounts to. 33 g of powder makes a modestly sized pancake: this is a snack, not a full breakfast. For a proper meal, count on two servings, that is 66 g of powder, 24.4 g of protein and 242 kcal — which remains reasonable.
Data missing from the manufacturer's file: the net weight of the pouch and the number of servings it contains are not disclosed. We will not infer them. They appear on the packaging you receive.
Ingredients list
Oat flour (GLUTEN), ovalbumin (EGG), Lactomin whey protein concentrate (MILK), micellar casein (MILK), fructose, cocoa powder, flavouring, maltodextrin, sweetener (sucralose).
Contains GLUTEN, EGG and MILK. May contain traces of WHEAT, FISH and SOYA. The composition varies by version: the cocoa applies only to the chocolate variant. Check the label on the pouch you receive.
How do you make Original Pancake?
Dose: 33 g of powder per serving. Liquid: 70 ml of water, or a plant-based drink for extra creaminess. Cooking: 2 to 3 minutes on each side, over a medium heat, in a non-stick pan. When: breakfast, post-workout snack, or dessert. Frequency: one serving a day according to the manufacturer.
The 33 g to 70 ml ratio is tighter than it looks, and that is deliberate. A batter that is too runny spreads out, burns at the edges and stays raw in the middle: that is mistake number one with this type of mix. First blend the powder and the liquid until you have a smooth, lump-free batter, then let it rest for a minute before pouring.
The medium heat is not negotiable. A protein batter browns far faster than a conventional pancake batter, because the proteins react with the sugars as it cooks. Over a high heat you end up with a pancake that is black outside and raw inside in less than a minute. Two to three minutes per side over a medium heat, and the result is consistent.
The pan should be non-stick and barely greased. A cooking spray is more than enough and avoids adding ten grams of fat to a recipe that contains only 1.2 g.
Eat the pancake within half an hour of cooking: it dries out faster than a conventional pancake as it cools. For a topping, a zero sauce, a zero jam or a spoonful of peanut butter transforms the snack without blowing up the totals.
Who is Original Pancake for, and who is it not for?
It suits anyone who wants a protein breakfast or snack that is eaten rather than drunk — and that matters, since shaker fatigue is the leading reason people abandon a nutrition plan. It also suits people in a calorie deficit who want to keep a moment of pleasure without compromising their day.
It is not suitable for people allergic to egg, to milk proteins or sensitive to gluten, and the manufacturer says so plainly. These three allergens are main ingredients, not traces: ovalbumin, whey and casein on one side, oat flour on the other. Nor, therefore, is it suitable for vegans.
The product may contain traces of wheat, fish and soya. The manufacturer points out that it must be eaten cooked — the raw batter contains ovalbumin and flour, and is not to be eaten as it is.
What not to expect from it: this is not a protein powder. 12.2 g per serving is half a standard shake, and this product does not replace one if your goal is a high protein intake. Nor is it a slimming product: 121 kcal a serving are still calories, simply better distributed than elsewhere.
Finally, a 33 g serving remains modest. If you are expecting a filling breakfast, you need two, and it is better to know that before ordering.
Pancake mix or whey in a homemade batter?
Plenty of lifters make their own batter: oat flour, whey, an egg. That is perfectly valid, and we should be honest about what the ready-made mix adds.
The homemade blend costs less per gram and lets you adjust everything. Its shortcoming is a constant one: whey on its own stands up poorly to cooking and gives a dry, elastic texture. Adding a whole egg fixes the problem but weighs the recipe down and makes the dosing hit-and-miss from one time to the next.
The ready-made mix solves exactly that point, and it is its only real argument: the ovalbumin plays the structuring role of the egg, the casein brings softness, and the result is identical every time you cook. You are paying for consistency and time saved, not for a miracle ingredient.
If you prefer the homemade version, our oat flour aisle offers the base and our protein aisle the protein part. And if all you need is a snack to take with you, protein snacks save you the frying pan.
Frequently asked questions
How much protein is in a serving?
12.2 g for 33 g of powder, that is 37% of the mix and roughly 40% of its energy content. That level qualifies the product for the “high protein” claim under European regulation, and it puts it well above an ordinary pancake mix.
Can water be replaced with milk?
Yes, and the manufacturer suggests it with a plant-based drink for extra creaminess. Do count the calories and protein of the liquid on top. Milk gives a richer batter and a softer pancake; water remains the lightest choice.
Why cook over a medium heat?
Because a protein batter browns far faster than a conventional one: the proteins react with the sugars as soon as the temperature rises. Over a high heat, the pancake blackens before it is cooked through. Two to three minutes per side over a medium heat give a consistent result.
Does this product contain gluten?
Yes, the product's oat flour is declared as containing gluten. It is therefore not suitable for coeliacs or strict intolerants. This is not a trace warning but a main ingredient.
Is it suitable for vegetarians?
Yes for vegetarians: the proteins come from egg and milk, with no meat-derived ingredient. It is not, however, suitable for vegans, for the same reason. A plant protein based mix would then be the right choice.
How many servings per pouch?
The manufacturer publishes neither the net weight nor the number of servings, and we will not invent them. The information appears on the packaging you receive. For your calculations, bear in mind that one serving is 33 g of powder.
Can the batter be made in advance?
It is not advisable. The proteins begin to alter the texture of the batter over a long rest, and the cooked result becomes inconsistent. A minute's rest is enough and improves the texture; a night in the fridge, no.
Where to buy IO Genix Original Pancake?
The versions can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, around ten minutes from Montpellier, this is the product we offer to those who tell us they can no longer face shakes: chewing your protein intake does more for sticking to a nutrition plan than any formula. The rest of the aisle can be browsed in our sports nutrition section.
What is DailyLife Protein Pancake?
DailyLife Protein Pancake is a powdered pancake mix, to be blended with water or milk and cooked in a frying pan. A 50 g serving provides 19.5 g of protein, i.e. 39% of the powder, and is built on 45% oat flour. The manufacturer states a net weight of 500 g, which works out at ten servings per pack.
The composition comes down to two blocks: oat flour for the carbohydrate base, and a protein blend combining whey concentrate, egg albumin and hydrolysed whey peptides. To these are added waxy maize starch and medium-chain triglycerides derived from coconut oil.
The versions in the range: Chocolate, Vanilla and Natural. The base is identical in all three; only the flavouring, the cocoa and the colouring change. The Natural version additionally contains whey isolate in its protein blend. The rest of the brand can be browsed in our DailyLife section, and the other mixes in our protein pancakes section.
What does a serving of Protein Pancake contain?
| Composition | Per 50 g serving | Per 100 g of powder |
|---|---|---|
| Protein | 19.5 g | 39 g |
| Oat flour | 45% of the recipe | |
| Energy, carbohydrate, fat | not disclosed by the manufacturer | |
| Liquid for preparation | 100 ml of skimmed milk or water per 50 g | |
| Pack size | 500 g stated, i.e. 10 servings | |
19.5 g of protein in a plate of pancakes is what you get from three eggs. That is the useful benchmark. This is a genuine protein breakfast, not a side dish: for comparison, an ordinary supermarket pancake mix tops out at around 8 to 10% protein, against 39% here.
The protein blend is more interesting than it looks. Whey concentrate, egg albumin, hydrolysed peptides: this is not a decorative choice. Egg albumin holds up to cooking better than whey alone, which tends to turn rubbery when heated. That is the technical reason these mixes exist instead of simply stirring whey into flour, and it is what makes the difference in the pan.
What the manufacturer does not publish has to be said: the energy values, the carbohydrate and the fat do not appear in the data available to us. On a product sold as a breakfast base, that is a gap, and we are not going to fill the box with an approximate figure. Refer to the table printed on the packaging. What we do know is that the base is 45% oats, so complex carbohydrates, and that the only added fats are medium-chain triglycerides derived from coconut oil.
On the regulatory side, one authorised claim can be quoted word for word: protein contributes to a growth in and the maintenance of muscle mass, and to the maintenance of normal bones. That is the official European wording, and it is justified here by the content. For the oats, the MCTs or the hydrolysed peptides, no claim is authorised: we are describing a composition, not an effect.
Ingredients list
Chocolate: OAT flour 45%, protein blend [WHEY protein concentrate, powdered albumin (from EGG), hydrolysed WHEY peptides], fat-reduced cocoa powder, waxy maize starch, medium-chain triglycerides (from coconut oil), flavourings, emulsifier: sodium carboxymethyl cellulose, sweetener: sucralose.
Vanilla: the same base, with the addition of a colouring (beta-carotene).
Natural: OAT flour 45%, protein blend [WHEY protein concentrate, powdered albumin (from EGG), WHEY protein isolate, hydrolysed WHEY peptides], waxy maize starch, vegetable oil [medium-chain triglycerides (from coconut oil)], emulsifier: sodium carboxymethyl cellulose, sweetener: sucralose.
Allergens: EGG, MILK PROTEIN, GLUTEN. Made in a factory that also handles soya, peanuts and crustacean-based ingredients. Excessive consumption may have a laxative effect.
How do you make Protein Pancake?
Dose: 2 scoops, i.e. 50 g of powder. Liquid: 100 ml of skimmed milk or water. Cooking: lightly oiled non-stick pan over medium heat; flip when bubbles appear on the surface. Time: under five minutes. Timing: breakfast, after a session, or as a snack.
The 50 g to 100 ml ratio gives a thick batter, and that is deliberate. A batter that is too runny spreads across the pan and gives thin pancakes that tear when you flip them. If you want tall, fluffy pancakes, stick to that 100 ml; add another 10 to 20 ml only if the powder is not hydrating fully.
Let the batter rest for two or three minutes before cooking. The oats and the carboxymethyl cellulose need that time to absorb the liquid, and the texture changes completely. This is the tip that turns a disappointing first attempt into a decent result, and nobody ever writes it on the packaging.
Medium heat, never high. High-protein mixes burn on the surface before they are cooked through if the pan is too hot. Allow two to three minutes on each side and wait for the bubbles before flipping. Skimmed milk gives a fluffier result than water, for a slightly higher protein intake.
As for toppings, anything goes: fresh fruit, quark, a spoonful of nut butter from our peanut butter section, or a zero-sugar jam if you want to keep the plate low in sugar.
Who is Protein Pancake for, and who is it not for?
It is aimed at someone who wants a substantial protein breakfast without counting grams or getting out three ingredients. The honest comparison is this: you can achieve the same thing with porridge oats, whey and an egg white, for less money. What you are buying here is the fact that the blend is already made and that it holds up to cooking.
It is not suitable for anyone allergic to egg or milk protein, both of which are present. It contains gluten, the oats being declared as such: it must therefore be ruled out in cases of coeliac disease. The manufacturer states that it is made in a factory that also handles soya, peanuts and crustacean-based ingredients — worth knowing if your allergy is severe.
Nor is it suitable for vegan diets, with whey and egg albumin in the recipe. And it contains sucralose: if you avoid artificial sweeteners, this is not the product for you.
What not to expect from it. It is not a meal replacement, as the manufacturer states itself, and it is not a slimming product. Excessive consumption may have a laxative effect. It does not build muscle on its own: it is a convenient, well-composed breakfast, which is already a good reason to buy it.
Pancake mix, or oat flour and protein bought separately?
This is the question any reasonably discerning customer asks, and it deserves a straight answer.
Buying separately costs less, no argument. A bag of oat flour and a tub of protein let you put together exactly the same kind of mix, adjusting the ratio to your taste, and serve ten other purposes with the same products. If you already cook, that is the more rational route.
The ready-made mix wins on one technical point and on consistency. The technical point is the egg albumin and the emulsifier: they hold up to cooking where a home-made blend of whey and flour often turns out dry or rubbery. Consistency is more mundane: two scoops and 100 ml, there is nothing to think about at 7:00 in the morning, and a breakfast you actually make beats a perfect recipe you skip.
And if what you are after is instead a neutral carbohydrate base to combine freely with your protein, cream of rice answers that need better: it is prepared without cooking and digests more easily before a training session.
Frequently asked questions
How much protein per serving?
19.5 g per 50 g of powder, i.e. 39% of the mix. That is the equivalent of three eggs. The blend combines whey concentrate, egg albumin and hydrolysed whey peptides, with the Natural version additionally containing isolate.
Which versions are available?
In the range: Chocolate, Vanilla and Natural. The base is identical, only the flavouring, the cocoa and the colouring change from one version to the next. The Natural version lends itself well to savoury or sweet toppings, the other two are already flavoured.
Water or milk for the batter?
Both work, with 100 ml per 50 g of powder. Skimmed milk gives fluffier pancakes and a little more protein; water gives a lighter result with a more neutral taste. It is a matter of preference, not of technical success.
Does the product contain gluten?
Yes, the oats are declared as a source of gluten and account for 45% of the recipe. The product must therefore be ruled out in cases of coeliac disease. The other declared allergens are egg and milk protein.
Why do my pancakes tear?
Almost always for two reasons: the batter is too runny, or the pan is too hot. Stick to the 100 ml per 50 g, let the batter rest for two to three minutes before cooking, and work over medium heat. Only flip when bubbles appear on the surface.
How many servings in a pack?
The manufacturer states a net weight of 500 g, which amounts to ten 50 g servings. The full nutrition table — energy, carbohydrate, fat — does not appear in the data available to us: refer to the packaging you receive.
Can the batter be made the night before?
There is nothing against it overnight, in the fridge and in a sealed container: the batter will thicken, and you simply add a little liquid. The product contains milk protein and egg, so do not leave it at room temperature and cook it the following morning.
Where to buy DailyLife Protein Pancake
The mix can be ordered from this page in the versions available, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is the product we reach for when someone tells us they eat nothing in the morning: a breakfast that takes five minutes to make and delivers 19.5 g of protein solves the problem better than yet another shake. The rest of the selection can be browsed in the protein snack section.
Ready-made mix or homemade recipe: which to choose?
Both have their merits, but for different reasons, and the usual commercial rhetoric needs correcting on one point.
A ready-made mix is a dry blend: flour — most often oat, sometimes wheat or rice — protein powder, baking powder, flavouring, sweetener. You add water or milk, and it's ready. The benefits are clear: consistent dosage, perfect texture without adjustment, no scales needed in the morning, and a pre-calibrated taste. For someone who makes pancakes three times a week and doesn't want to overthink it, this is the right product.
A homemade recipe allows you to set your own carbohydrate/protein ratio, choose your protein, and omit sweeteners if you don't want them. Regarding cost, let's be precise: for the same protein content, homemade is generally cheaper because you buy a bag of oat flour and a tub of protein in bulk, whereas a mix sells you the pre-made blend. The difference isn't spectacular, but it exists and widens with volume.
The key point to check on a mix, before anything else: the protein content per 100g of dry powder, not the macros advertised "per prepared serving," which often include added milk and inflate the figure. A good mix should be significantly higher than what plain flour would provide; if it's lower, you're buying flavoured flour at the price of a protein product.
What is the go-to recipe?
This one works, is reproducible, and serves as a base for all variations.
For 6 to 8 pancakes — 60g oat flour (or blended oats), 30g whey, 2 eggs or 120ml liquid egg white, 100ml milk, half a teaspoon of baking powder, a pinch of salt.
- First mix the dry ingredients, then pour in the liquids. Doing it the other way creates lumps.
- Let it rest for 5 minutes. Oat flour and protein gradually absorb the liquid: a batter that seems perfect when whisked is often too liquid, and a batter that is too liquid initially becomes correct after resting.
- Heat the pan over a medium heat, never higher. A drop of batter should take about fifteen seconds to form its first bubbles.
- Pour about 2 tablespoons per pancake. Wait until bubbles appear over the entire surface and the edges dull: allow 2 to 3 minutes. Flip only once, 1 to 2 minutes on the other side.
Batch macros, with 2 whole eggs and semi-skimmed milk: approximately 530 kcal, 48g protein, 41g carbohydrates, 15g fat. Replacing the eggs with 120ml liquid egg white: approximately 450 kcal, 48g protein, and 6g fat — same amount of protein, 80 kcal less. This is the most effective lever to lighten the recipe without otherwise changing it.
Why do my protein pancakes fail?
Four errors account for almost all failures.
The batter is too runny
Protein powder doesn't absorb like flour, and many compensate by adding liquid instead of waiting. Let it rest for five minutes before making any judgment. If it's still too fluid, add 10g of oat flour at a time — never protein, which would worsen the next problem.
The whey burns
This is a classic. A batter rich in whey protein colours and sticks much faster than ordinary crêpe batter: proteins and residual sugars react to heat long before the inside is cooked. Result: a pancake that's black on top, raw inside. The solution is simple — medium to low heat, and accept that cooking will take longer than with classic batter.
The pan is too hot
A corollary of the previous point, and the most frequent error. A very hot pan is suitable for crêpes, but not for protein batter. Turn down the heat, let the pan stabilize for a minute before the first pancake, and know that the first one is almost always a write-off: it serves to adjust the temperature.
Too much protein in the batter
Beyond about half of the dry weight, the texture becomes rubbery and dry. The working ratio is around two-thirds flour to one-third protein. If you want more protein without ruining the texture, add it around the pancake — plain yogurt, toppings — rather than in it.
A fifth point, minor but useful: a 20 to 24 cm non-stick pan makes uniform pancakes without needing to shape them. A cooking spray is largely sufficient for fat and avoids the 10g of oil that would weigh down the batch.
What to put on top?
Toppings can double the calories of a breakfast without you noticing. Here are some guidelines for making choices:
- 100g of 0% fat plain yogurt — approximately 45 kcal and 8g protein. The best ratio on the list.
- 100g of red berries — approximately 40 kcal. Useful acidity against a sweet batter.
- 30g of peanut butter — approximately 180 kcal and 7g protein. Excellent, but it's the heaviest item: weigh it.
- Syrups and sugar-free jams — close to zero calories. This is what allows a batch of pancakes to stay under 500 kcal including toppings.
- One banana — approximately 90 kcal, and it adds moisture if you mash it into the batter.
Frequently Asked Questions
Why eat protein pancakes rather than ordinary pancakes?
For the composition of the breakfast, not for any inherent virtue of the product. A batch of classic pancakes — white flour, milk, sugar — provides many fast carbohydrates and very little protein: hunger returns two hours later. The same batch made with oats, protein, and egg white provides nearly 50g of protein, more fibre, and keeps you full until lunch. It's the same dish, made more satisfying.
Do pancakes make you fat?
It's the quantities and toppings that matter, not the pancake itself. The reference batch on this page represents 450 to 530 kcal for six to eight pieces: it's a complete breakfast, no more, no less. What makes the total spiral is what you put on top — 30g of peanut butter adds 180 kcal, classic maple syrup 50 kcal per spoonful, Nutella even more. An American restaurant version, with white flour, butter, and syrup, can easily exceed 900 kcal. Weigh the toppings, not the batter.
When to eat protein pancakes?
At breakfast primarily, that's their natural slot: carbohydrates and protein together to start the day. As an afternoon snack next, especially if you train at the end of the day — two to three hours before the session, it's an excellent intake. After training, they also work, although a protein shake with fruit is quicker to prepare. There's no bad time: it's a food, not a supplement to fit into a window.
Are pancakes healthy?
It depends entirely on what you put in them. A white flour, sugar, and butter pancake is a pastry, with no more virtue than any other. An oat, egg white, and protein pancake, topped with plain yogurt and red berries, is a balanced breakfast: whole grain, good quality protein, fibre, little added sugar. The word "pancake" says nothing about nutritional value; the ingredient list does.
What type of flour for pancakes?
Oat flour, or blended rolled oats, offers the best compromise: neutral, slightly cereal taste, fibre, lower glycemic index than white flour, and a fluffy texture. T65 wheat flour works and makes the lightest pancakes, with less fibre. Sweet potato flour provides a naturally sweet taste that allows for reduced sweetener. Handle with caution: coconut flour absorbs three to four times its weight in liquid, and almond flour, being very fatty, doesn't hold together on its own. And if you avoid gluten, certified gluten-free oats or rice cream will do the job.
How to make protein pancakes without banana?
Banana acts as a binder and humidifier. Without it, replace it with 60g of unsweetened applesauce, 60g of plain yogurt, or simply an extra egg. The batter will be less sweet: compensate with a sweetener or flavouring if needed. The reference recipe above does not contain banana and works as is.
How to make protein pancakes without whey?
Three options are viable. Plain yogurt or skyr: 150g replaces the whey and milk, resulting in a thicker texture. Liquid egg white: 150ml provides approximately 15g of protein without any powder. Or a plant-based protein, keeping in mind that it absorbs more liquid and results in a denser texture — allow for an extra 20 to 30ml of milk.
Should pancake batter be rested?
Yes, five minutes is enough, and it's the most worthwhile step in the entire recipe. This time allows the flour and protein to absorb the liquid, and the baking powder to start working. Beyond fifteen minutes, however, the leavening agent has already done its best, and the pancakes will rise less.
Can pancakes be made without baking powder?
Yes, they will simply be flatter and denser, more like a thick crêpe. Two substitutes work: a pinch of baking soda with a few drops of lemon or plain yogurt to activate it, or stiffly beaten egg whites gently folded in at the end of mixing — the latter method produces the lightest pancakes, at the cost of an extra step.
Can pancakes be frozen?
Yes, and it's the best way to cook once for the entire week. Let them cool completely, separate them with parchment paper so they don't stick, and freeze flat in a bag. They keep for about two months.
How to reheat pancakes?
In a toaster for thin, frozen pancakes: it's quick and restores their crispness. In a pan over low heat, 30 seconds per side, for thicker ones. The microwave works but softens them; if you must use it, allow 20 to 30 seconds, no more.
What pan to use, and how to get round pancakes?
A 20 to 24 cm non-stick pan with a thick bottom that distributes heat well. For regular rounds: pour the batter in a single motion to the centre, without spreading, and let it spread on its own — a batter with the right consistency forms a disc by itself. If it doesn't spread at all, it's too thick; if it flows towards the edges, it's too runny.
Do protein pancakes help with weight loss?
No, no single food causes weight loss. What they provide is a satisfying breakfast with high protein content for a controlled caloric cost, which helps maintain a deficit. They remain a source of carbohydrates: an entire batch for breakfast is by no means a "light" food, and the toppings often weigh more than the batter. See the weight loss section for the rest of the day.
Can they be made with oat flour alone?
Yes, no problem: pancakes do not depend on gluten to rise, unlike bread or brioche. A 100% oat batter makes moist and slightly denser pancakes. This is also the base of most ready-made mixes.
Where to buy protein pancakes?
Powdered mixes can be found here and in our store in Vendargues, near Montpellier. A useful note: what is sold under this name is almost always a dry mix to prepare, not ready-to-eat pancakes — the latter exist in industrial packaged versions, but their protein content is generally modest compared to carbohydrates. The only criterion to check on a packet remains the protein content per 100g of dry powder, never the "per prepared serving" values.
What's available in store?
We stock oat-based mixes, to be reconstituted with water or milk, from DailyLife and IO Genix. The selection criterion remains the one indicated above: the protein content of the dry powder, read on the nutritional table, not on the front of the packet.
For the homemade version, the three essential ingredients are oat flour or rice cream, a protein — whey concentrate for softness, whey isolate if you're monitoring fats — and liquid egg white. Sweet potato flour is an alternative base with a sweeter taste, allowing for reduced sweetener. To adjust the taste of a neutral base, see our flavourings and sweeteners. And if mornings don't allow for cooking, protein cookies and protein bars provide the same service without a pan.
Choose your flavour before buying, near Montpellier
A pancake mix is primarily bought for its flavour, and a one-kilo bag whose taste you don't like ends up at the back of the cupboard. Our references are in stock at our store in Vendargues, about ten minutes from Montpellier, where you can compare compositions and flavours side by side. We also ship everywhere in France and Europe.
Sources
- ANSES — Ciqual table of food nutritional composition
- ANSES — opinion on the updating of recommended nutritional intakes for carbohydrates
To be integrated into a varied and balanced diet and a healthy lifestyle.
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Ready-made mix or homemade recipe: which to choose?
Both have their merits, but for different reasons, and the usual commercial rhetoric needs correcting on one point.
A ready-made mix is a dry blend: flour — most often oat, sometimes wheat or rice — protein powder, baking powder, flavouring, sweetener. You add water or milk, and it's ready. The benefits are clear: consistent dosage, perfect texture without adjustment, no scales needed in the morning, and a pre-calibrated taste. For someone who makes pancakes three times a week and doesn't want to overthink it, this is the right product.
A homemade recipe allows you to set your own carbohydrate/protein ratio, choose your protein, and omit sweeteners if you don't want them. Regarding cost, let's be precise: for the same protein content, homemade is generally cheaper because you buy a bag of oat flour and a tub of protein in bulk, whereas a mix sells you the pre-made blend. The difference isn't spectacular, but it exists and widens with volume.
The key point to check on a mix, before anything else: the protein content per 100g of dry powder, not the macros advertised "per prepared serving," which often include added milk and inflate the figure. A good mix should be significantly higher than what plain flour would provide; if it's lower, you're buying flavoured flour at the price of a protein product.
What is the go-to recipe?
This one works, is reproducible, and serves as a base for all variations.
For 6 to 8 pancakes — 60g oat flour (or blended oats), 30g whey, 2 eggs or 120ml liquid egg white, 100ml milk, half a teaspoon of baking powder, a pinch of salt.
- First mix the dry ingredients, then pour in the liquids. Doing it the other way creates lumps.
- Let it rest for 5 minutes. Oat flour and protein gradually absorb the liquid: a batter that seems perfect when whisked is often too liquid, and a batter that is too liquid initially becomes correct after resting.
- Heat the pan over a medium heat, never higher. A drop of batter should take about fifteen seconds to form its first bubbles.
- Pour about 2 tablespoons per pancake. Wait until bubbles appear over the entire surface and the edges dull: allow 2 to 3 minutes. Flip only once, 1 to 2 minutes on the other side.
Batch macros, with 2 whole eggs and semi-skimmed milk: approximately 530 kcal, 48g protein, 41g carbohydrates, 15g fat. Replacing the eggs with 120ml liquid egg white: approximately 450 kcal, 48g protein, and 6g fat — same amount of protein, 80 kcal less. This is the most effective lever to lighten the recipe without otherwise changing it.
Why do my protein pancakes fail?
Four errors account for almost all failures.
The batter is too runny
Protein powder doesn't absorb like flour, and many compensate by adding liquid instead of waiting. Let it rest for five minutes before making any judgment. If it's still too fluid, add 10g of oat flour at a time — never protein, which would worsen the next problem.
The whey burns
This is a classic. A batter rich in whey protein colours and sticks much faster than ordinary crêpe batter: proteins and residual sugars react to heat long before the inside is cooked. Result: a pancake that's black on top, raw inside. The solution is simple — medium to low heat, and accept that cooking will take longer than with classic batter.
The pan is too hot
A corollary of the previous point, and the most frequent error. A very hot pan is suitable for crêpes, but not for protein batter. Turn down the heat, let the pan stabilize for a minute before the first pancake, and know that the first one is almost always a write-off: it serves to adjust the temperature.
Too much protein in the batter
Beyond about half of the dry weight, the texture becomes rubbery and dry. The working ratio is around two-thirds flour to one-third protein. If you want more protein without ruining the texture, add it around the pancake — plain yogurt, toppings — rather than in it.
A fifth point, minor but useful: a 20 to 24 cm non-stick pan makes uniform pancakes without needing to shape them. A cooking spray is largely sufficient for fat and avoids the 10g of oil that would weigh down the batch.
What to put on top?
Toppings can double the calories of a breakfast without you noticing. Here are some guidelines for making choices:
- 100g of 0% fat plain yogurt — approximately 45 kcal and 8g protein. The best ratio on the list.
- 100g of red berries — approximately 40 kcal. Useful acidity against a sweet batter.
- 30g of peanut butter — approximately 180 kcal and 7g protein. Excellent, but it's the heaviest item: weigh it.
- Syrups and sugar-free jams — close to zero calories. This is what allows a batch of pancakes to stay under 500 kcal including toppings.
- One banana — approximately 90 kcal, and it adds moisture if you mash it into the batter.
Frequently Asked Questions
Why eat protein pancakes rather than ordinary pancakes?
For the composition of the breakfast, not for any inherent virtue of the product. A batch of classic pancakes — white flour, milk, sugar — provides many fast carbohydrates and very little protein: hunger returns two hours later. The same batch made with oats, protein, and egg white provides nearly 50g of protein, more fibre, and keeps you full until lunch. It's the same dish, made more satisfying.
Do pancakes make you fat?
It's the quantities and toppings that matter, not the pancake itself. The reference batch on this page represents 450 to 530 kcal for six to eight pieces: it's a complete breakfast, no more, no less. What makes the total spiral is what you put on top — 30g of peanut butter adds 180 kcal, classic maple syrup 50 kcal per spoonful, Nutella even more. An American restaurant version, with white flour, butter, and syrup, can easily exceed 900 kcal. Weigh the toppings, not the batter.
When to eat protein pancakes?
At breakfast primarily, that's their natural slot: carbohydrates and protein together to start the day. As an afternoon snack next, especially if you train at the end of the day — two to three hours before the session, it's an excellent intake. After training, they also work, although a protein shake with fruit is quicker to prepare. There's no bad time: it's a food, not a supplement to fit into a window.
Are pancakes healthy?
It depends entirely on what you put in them. A white flour, sugar, and butter pancake is a pastry, with no more virtue than any other. An oat, egg white, and protein pancake, topped with plain yogurt and red berries, is a balanced breakfast: whole grain, good quality protein, fibre, little added sugar. The word "pancake" says nothing about nutritional value; the ingredient list does.
What type of flour for pancakes?
Oat flour, or blended rolled oats, offers the best compromise: neutral, slightly cereal taste, fibre, lower glycemic index than white flour, and a fluffy texture. T65 wheat flour works and makes the lightest pancakes, with less fibre. Sweet potato flour provides a naturally sweet taste that allows for reduced sweetener. Handle with caution: coconut flour absorbs three to four times its weight in liquid, and almond flour, being very fatty, doesn't hold together on its own. And if you avoid gluten, certified gluten-free oats or rice cream will do the job.
How to make protein pancakes without banana?
Banana acts as a binder and humidifier. Without it, replace it with 60g of unsweetened applesauce, 60g of plain yogurt, or simply an extra egg. The batter will be less sweet: compensate with a sweetener or flavouring if needed. The reference recipe above does not contain banana and works as is.
How to make protein pancakes without whey?
Three options are viable. Plain yogurt or skyr: 150g replaces the whey and milk, resulting in a thicker texture. Liquid egg white: 150ml provides approximately 15g of protein without any powder. Or a plant-based protein, keeping in mind that it absorbs more liquid and results in a denser texture — allow for an extra 20 to 30ml of milk.
Should pancake batter be rested?
Yes, five minutes is enough, and it's the most worthwhile step in the entire recipe. This time allows the flour and protein to absorb the liquid, and the baking powder to start working. Beyond fifteen minutes, however, the leavening agent has already done its best, and the pancakes will rise less.
Can pancakes be made without baking powder?
Yes, they will simply be flatter and denser, more like a thick crêpe. Two substitutes work: a pinch of baking soda with a few drops of lemon or plain yogurt to activate it, or stiffly beaten egg whites gently folded in at the end of mixing — the latter method produces the lightest pancakes, at the cost of an extra step.
Can pancakes be frozen?
Yes, and it's the best way to cook once for the entire week. Let them cool completely, separate them with parchment paper so they don't stick, and freeze flat in a bag. They keep for about two months.
How to reheat pancakes?
In a toaster for thin, frozen pancakes: it's quick and restores their crispness. In a pan over low heat, 30 seconds per side, for thicker ones. The microwave works but softens them; if you must use it, allow 20 to 30 seconds, no more.
What pan to use, and how to get round pancakes?
A 20 to 24 cm non-stick pan with a thick bottom that distributes heat well. For regular rounds: pour the batter in a single motion to the centre, without spreading, and let it spread on its own — a batter with the right consistency forms a disc by itself. If it doesn't spread at all, it's too thick; if it flows towards the edges, it's too runny.
Do protein pancakes help with weight loss?
No, no single food causes weight loss. What they provide is a satisfying breakfast with high protein content for a controlled caloric cost, which helps maintain a deficit. They remain a source of carbohydrates: an entire batch for breakfast is by no means a "light" food, and the toppings often weigh more than the batter. See the weight loss section for the rest of the day.
Can they be made with oat flour alone?
Yes, no problem: pancakes do not depend on gluten to rise, unlike bread or brioche. A 100% oat batter makes moist and slightly denser pancakes. This is also the base of most ready-made mixes.
Where to buy protein pancakes?
Powdered mixes can be found here and in our store in Vendargues, near Montpellier. A useful note: what is sold under this name is almost always a dry mix to prepare, not ready-to-eat pancakes — the latter exist in industrial packaged versions, but their protein content is generally modest compared to carbohydrates. The only criterion to check on a packet remains the protein content per 100g of dry powder, never the "per prepared serving" values.
What's available in store?
We stock oat-based mixes, to be reconstituted with water or milk, from DailyLife and IO Genix. The selection criterion remains the one indicated above: the protein content of the dry powder, read on the nutritional table, not on the front of the packet.
For the homemade version, the three essential ingredients are oat flour or rice cream, a protein — whey concentrate for softness, whey isolate if you're monitoring fats — and liquid egg white. Sweet potato flour is an alternative base with a sweeter taste, allowing for reduced sweetener. To adjust the taste of a neutral base, see our flavourings and sweeteners. And if mornings don't allow for cooking, protein cookies and protein bars provide the same service without a pan.
Choose your flavour before buying, near Montpellier
A pancake mix is primarily bought for its flavour, and a one-kilo bag whose taste you don't like ends up at the back of the cupboard. Our references are in stock at our store in Vendargues, about ten minutes from Montpellier, where you can compare compositions and flavours side by side. We also ship everywhere in France and Europe.
Sources
- ANSES — Ciqual table of food nutritional composition
- ANSES — opinion on the updating of recommended nutritional intakes for carbohydrates
To be integrated into a varied and balanced diet and a healthy lifestyle.
Questions fréquentes — Protein Pancakes
Pourquoi manger des pancakes protéinés plutôt que des pancakes ordinaires ?
Pour la composition du petit-déjeuner. Une fournée de pancakes classiques — farine blanche, lait, sucre — apporte beaucoup de glucides rapides et très peu de protéines : la faim revient deux heures plus tard. La même fournée construite sur de l'avoine, de la protéine et du blanc d'œuf apporte près de 50 g de protéines, davantage de fibres, et tient jusqu'au déjeuner. C'est le même plat, rendu rassasiant.
Est-ce que les pancakes font grossir ?
Ce sont les quantités et la garniture qui décident. La fournée de référence de cette page représente 450 à 530 kcal pour six à huit pièces : un petit-déjeuner complet. Ce qui fait monter le total, c'est ce qu'on met dessus — 30 g de beurre de cacahuète ajoutent 180 kcal, une cuillère de sirop d'érable classique environ 50 kcal. Nos confitures sans sucre ajouté permettent de garnir généreusement sans changer le total. Pesez la garniture, pas la pâte.
Quand manger des pancakes protéinés ?
Au petit-déjeuner en premier lieu, c'est leur créneau naturel : glucides et protéines ensemble pour démarrer la journée. En collation d'après-midi ensuite, notamment si vous vous entraînez en fin de journée — deux à trois heures avant la séance, c'est un excellent apport. Après l'entraînement, ils fonctionnent très bien aussi, en apportant protéines et glucides dans la même assiette. C'est un aliment, pas un complément à caler dans une fenêtre.
Les pancakes sont-ils bons pour la santé ?
Cela dépend entièrement de ce que vous mettez dedans. Un pancake de farine blanche, sucre et beurre est une pâtisserie, sans plus de vertu qu'une autre. Un pancake d'avoine, de blanc d'œuf et de protéine, garni de fromage blanc et de fruits rouges, est un petit-déjeuner équilibré : céréale complète, protéines de bonne qualité, fibres, peu de sucres ajoutés. Le mot « pancake » ne dit rien de la valeur nutritionnelle ; la liste des ingrédients, si.
Quel type de farine pour les pancakes ?
La farine d'avoine, ou des flocons d'avoine mixés, donne le meilleur compromis : goût neutre légèrement céréalier, fibres, index glycémique plus bas que la farine blanche, et une texture moelleuse. La farine de blé T65 fonctionne et donne les pancakes les plus aériens, avec moins de fibres. La farine de patate douce apporte un goût naturellement sucré qui permet de réduire l'édulcorant. À manier avec précaution : la farine de coco absorbe trois à quatre fois son poids en liquide et la farine d'amande, très grasse, ne tient pas seule. Et si vous évitez le gluten, l'avoine certifiée sans gluten ou la crème de riz font l'affaire.
Comment faire des pancakes protéinés sans banane ?
La banane sert de liant et d'humidificateur. Sans elle, remplacez-la par 60 g de compote sans sucre ajouté, 60 g de fromage blanc, ou simplement un œuf supplémentaire. La pâte sera moins sucrée : compensez avec un édulcorant ou un arôme si besoin. La recette de référence ci-dessus n'en contient pas et fonctionne telle quelle.
Comment faire des pancakes protéinés sans whey ?
Trois options tiennent la route. Le fromage blanc ou le skyr : 150 g remplacent la whey et le lait, avec une texture plus épaisse. Le blanc d'œuf liquide : 150 ml apportent environ 15 g de protéines sans aucune poudre. Ou une protéine végétale, en gardant à l'esprit qu'elle absorbe davantage de liquide et donne une texture plus dense — prévoyez 20 à 30 ml de lait en plus.
Faut-il laisser reposer la pâte à pancakes ?
Oui, cinq minutes suffisent, et c'est le geste le plus rentable de toute la recette. Ce temps permet à la farine et à la protéine d'absorber le liquide, et à la levure de commencer à agir. Au-delà de quinze minutes en revanche, la levure a déjà donné le meilleur d'elle-même et les pancakes gonflent moins.
Peut-on faire des pancakes sans levure ?
Oui, ils seront simplement plus plats et plus denses, dans l'esprit d'une crêpe épaisse. Deux substituts fonctionnent : une pincée de bicarbonate de soude avec quelques gouttes de citron ou du fromage blanc pour l'activer, ou des blancs montés en neige incorporés délicatement en fin de mélange — cette dernière méthode donne les pancakes les plus aériens, au prix d'une étape supplémentaire.
Peut-on congeler des pancakes ?
Oui, et c'est la meilleure façon de cuisiner une fois pour toute la semaine. Laissez-les refroidir complètement, séparez-les par du papier cuisson pour qu'ils ne collent pas, et congelez à plat en sachet. Ils se gardent environ deux mois.
Comment réchauffer des pancakes ?
Au grille-pain pour les pancakes fins et congelés : c'est rapide et cela leur rend leur tenue. À la poêle à feu doux, 30 secondes par face, pour les plus épais. Le micro-ondes fonctionne mais les ramollit ; s'il faut l'utiliser, comptez 20 à 30 secondes, pas davantage.
Quelle poêle utiliser, et comment obtenir des pancakes ronds ?
Une poêle antiadhésive de 20 à 24 cm, à fond épais, qui répartit bien la chaleur. Pour des ronds réguliers : versez la pâte d'un seul geste au centre, sans étaler, et laissez-la s'étendre seule — une pâte à la bonne consistance forme un disque toute seule. Si elle ne s'étend pas du tout, elle est trop épaisse ; si elle file vers les bords, trop liquide.
Les pancakes protéinés font-ils maigrir ?
Ce qu'ils apportent, c'est un petit-déjeuner rassasiant à teneur en protéines élevée pour un total calorique maîtrisé, ce qui aide à tenir un déficit. Ils apportent aussi des glucides, à compter dans la journée comme tout petit-déjeuner complet, garniture incluse. Voyez le rayon perte de poids pour le reste de la journée.
Peut-on les faire à la farine d'avoine seule ?
Oui, sans problème : les pancakes ne dépendent pas du gluten pour lever, contrairement à un pain ou à une brioche. Une pâte 100 % avoine donne des pancakes moelleux et un peu plus denses. C'est d'ailleurs la base de la plupart des préparations toutes prêtes.
Que trouve-t-on de pancakes protéinés chez nous ?
Les préparations en poudre se trouvent sur cette page et dans notre boutique de Vendargues, près de Montpellier, avec expédition partout en France et en Europe. Une précision utile : ce qui se vend sous ce nom est un mélange sec à reconstituer, pas des pancakes prêts à manger. Le critère à vérifier sur un sachet reste la teneur en protéines pour 100 g de poudre sèche, plutôt que les valeurs « par portion préparée ».
