Egg White & Oatmeal Protein Pancake For Bodybuilding

Are you looking for a healthy, delicious, and protein-packed breakfast to help fuel your bodybuilding endeavors? Look no further than this egg white and oatmeal protein pancake! 

Packed with nearly 20 grams of protein, this pancake will help keep you feeling full and satisfied, whether it’s for breakfast or any other meal throughout the day. 

Plus, it’s super easy to make – just combine all the ingredients in a blender and cook on the stovetop.

egg white and oatmeal protein pancake for bodybuilding

These pancakes are easy to make, nutrient-dense, and taste great! 

Made in only 30 minutes, you can whip these pancakes up even on the busiest mornings. Better yet, you can prep them ahead of time and heat them up for later on. 

Egg whites are a great way to get more protein into your recipe while staying within your other macros, while oats offer tons of fiber and gives you long-lasting energy.

Macro Breakdown & Calories

  • Calories: 409
  • Carbohydrates: 52. 4 g
  • Protein: 25.3 g
  • Fat: 12.1 g

Beneficial ingredients in this recipe like oatmeal and banana are filled with fiber and carbs, which help bodybuilders refuel and rebuild after intense workouts. The addition of high protein greek yogurt provides additional health benefits such as an increase in bone mass, muscle strength, and protein synthesis.

In addition, ingredients like egg whites and almond milk provide the body with a healthy dose of protein. In fact, egg whites are packed with amino acids that help build lean muscle mass while also speeding up the post workout recovery process. Egg whites are also naturally low in calories.


ingredients of making  egg white & oatmeal protein pancake for bodybuilding
  • Oats: Quick oats will provide the best texture for this recipe because they are softer than other oats, however, you can use whole oats, instead. They will just need to be soaked for longer.
  • High Protein Almond Milk: I found a cool unsweetened vanilla almond milk from Orgain for this recipe, and I would probably use it again! However, normal almond milk would also work just fine. You may just want to add some vanilla extract if you are using unflavored almond milk.
  • Egg Whites: I used whole eggs and just separated the whites from the yolks in this recipe. Alternatively, you can get a carton of egg whites from the store.
  • Banana: Usually it doesn’t matter how ripe your bananas are when making a breakfast recipe, however, I would recommend bananas that are on the riper side for these pancakes because they will be easier to mash. Alternatively, you can use frozen bananas that have been thawed and mashed.
  • Greek yogurt: I always recommend going for plain, nonfat Greek yogurt because it provides the highest ratio of protein and does not contain any added sugars.
  • Cinnamon
  • Honey: Honey is used purely as a sweetener in this recipe, so feel free to omit if you don’t want to include any extra sugar
  • Peanut Butter: I use natural peanut butter as a drizzly topping over these pancakes. They offer a nice protein and flavor boost without any added sugar.

How To Make Egg White & Oatmeal Protein Pancakes

Step 1

Step 1 on how to make egg white & oatmeal protein pancake for bodybuilding: Start by mixing together the oats and almond milk in a mixing bowl and separate your egg whites and whisk them together in another bowl.

Start by mixing together the oats and almond milk in a mixing bowl. Let the oats soak for at least 10 minutes or for up to an hour. This will allow the oats to get nice and soft. Meanwhile, separate your egg whites and whisk them together in another bowl.

Step 2

Once the oats are done soaking, combine the soaked oats, egg whites, mashed banana, honey, and cinnamon together and mix until smooth.

Step 3

Heat a nonstick skillet over medium heat. Pour about 3-4 tablespoons of the pancake mix into the pan and let cook for about 3 minutes or until bubbles form on the top. Then, flip the pancake and cook for another 1-2 minutes. Repeat with the rest of the batter. This should make about 12 pancakes, or 4 servings of 3 pancakes.

Step 4

Top the pancakes with peanut butter and any fruit that you’d like. I added ½ of a banana and a strawberry, but I bet this would also be great with blueberries, apples, or peaches. 


Higher Calorie For Bulking

The best way to add more calories to this dish is to increase the serving size or add more toppings. Instead of having 3 pancakes, increase your serving size as needed. 

You can also serve this dish with more peanut butter on top or add things like nuts, coconut flakes, or more fruit. You could even swap 2 egg whites for 1 whole egg to increase the fat content and calories

  • Add 1 pancake: +136 kcal
  • Replace egg whites with 1 egg: +35 kcal
  • Add 1 tablespoon peanut butter: +90 kcal
  • Add 1 tablespoon of nuts: +45 kcal

Low Calorie For Cutting

To reduce calories, reduce your serving size to 1-2 pancakes or omit the peanut butter topping. 

  • Remove 1 pancake: -136 kcal
  • Remove peanut butter: -90 kcal

Other Customizations

Feel free to add other ingredients to your batter such as blueberries, banana slices, cocoa powder, or lemon zest to add more flavor. 

You can also use whatever kind of fruit on top that you’d like as a garnish. If you want to increase the carbohydrate content of this dish, you can add honey or maple syrup on top, as well.

  • Add ½ c berries: +45 kcal
  • Add 1 tablespoon cocoa powder : +10kcal
  • Add 1 tablespoon of honey: +60 kcal

How To Store & Meal Prep: 

​​These egg white and oatmeal pancakes can be refrigerated for up to 4 days in an airtight container, or frozen in a freezer-safe bag. Simply reheat in the microwave or toaster when you’re ready to eat them!

Other Oatmeal Recipes For Bodybuilding

Other Egg Recipes For Bodybuilding

Other Egg White Recipes For Bodybuilding

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Recipe: egg white & oatmeal protein pancake for bodybuilding

Egg White & Oatmeal Protein Pancake For Bodybuilding

  • Author: Kelsey Butler
  • Total Time: 30
  • Yield: 4 1x
Save Recipe


Pancake recipes are a dime-a-dozen, but these egg white & oatmeal protein pancakes might be the perfect addition to your morning routine. With ingredients like Greek yogurt, banana, and oats, these fluffy flapjacks will keep you satisfied until lunchtime without any guilt! Enjoy them with fruit and peanut butter on top!


Units Scale
  • 1 cup oats
  • 2 cups protein almond milk
  • 8 egg whites
  • 2 bananas, mashed
  • 1/3 cup plain, nonfat Greek yogurt
  • 1 tsp cinnamon
  • 1 tsp honey
  • 1 tbsp natural peanut butter


1. Combine oats and almond milk in a mixing bowl and let soak for 10 minutes to 1 hour

2. Whisk 8 whites together until bubbly

3. Combine soaked oats, egg whites, mashed banana, Greek yogurt, cinnamon, and honey in a bowl

4. Heat a non-stick skillet over medium heat and pour 3-4 cups of batter once hot

5. Cook for 3-4 minutes on one side, then flip. Cook for another 1-2 minutes

6. Top with peanut butter and enjoy!


Serve immediately or save in an airtight container in the fridge for up to 4 days. You can also freeze these pancakes and reheat them in the microwave or toaster when you’re ready. 

  • Prep Time: 15
  • Cook Time: 15
  • Category: Breakfast (or any other meal), Snack
  • Method: Stovetop
  • Cuisine: Bodybuilding Meals


  • Serving Size: 4
  • Calories: 409 kcal
  • Fat: 12.1 g
  • Carbohydrates: 52. 4 g
  • Protein: 25.3 g

About The Author

Kelsey Butler

Kelsey Butler is a Registered Dietitian Nutritionist with a Master’s in Nutrition Sciences. She is an expert in nutrition research, coaching, content creation, and recipe development. Kelsey takes a mindful approach towards health and values building relationships with all foods. She understands the importance of providing recipes that anyone can enjoy, no matter their dietary needs. When she’s not focusing on nutrition, Kelsey has a passion for cooking, the outdoors, running, and travel.

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