Protein Pancakes Recipe

healthy high protein pancakes with berries and dates

Protein pancake banana mix recipe made from lentils. These vegan pancakes are high in plant protein from red split lentils, oats and flax seeds. Free of wheat, nuts, dairy, eggs, oil and butter so suitable for whole food plant-based diets.

Rather than maple syrup I’ve covered these pancakes with date syrup. It may not look as pretty but it’s 90% cheaper to make yourself, contains fibre from the whole date and is far more nutritious.

gluten free pancakes on a fork

I love this recipe as it uses no flours and instead uses whole foods that are inexpensive. This recipe is both simple and affordable. One serving of 4 pancakes / half of this recipe has 18g of protein.

I’m using red split lentils for this. I’m sure it will work with many others but red split are very inexpensive and give a great fluffy texture.

Protein Pancakes Video Recipe

Play on Youtube or no music video.

The lentils can either be soaked overnight or placed in hot water for an hour. They will cook in the pan and be safe to eat. Sadly they do lose their red colour once cooked.

They can be gluten-free if you use GF oats. Oats are naturally gluten free but most are contaminated when they are grown or processed. Oats do contain a similar substance to normal gluten but most people that have celiac disease can tolerate Gluten free oats.

easy vegan healthy lentil pancakes

This recipe is naturally gluten-free as doesn’t contain any gluten grains. However many oats are contaminated with gluten either during processing or growing. If you are sensitive to gluten then use gluten-free oats for this recipe

Use very ripe bananas for this – the kind that if you drop them they go splat. They are super sweet and help make these pancakes fluffy.

flour free protein pancakes

Flax / Linseeds are used to help give structure and are the same thing. They help make a firm mixture and also add protein and healthy omega 3 fats. You can use chia seeds if you prefer and the end result is virtually the same.

These pancakes do need something wet to go with them as can be a bit dry on their own. I like to use fresh berries and date syrup like in the photo or chocolate avocado frosting.

pancakes with date syrup

Apple cider vinegar isn’t essential in this recipe, I just find it helps to give a slightly better texture.

This recipe is free of any flour or milk. There isn’t the need for any flours as whole rolled oats are used. As you are using the blender anyway it saves money to use whole grains and pulses.

vegan protein pancakes

No milk is used, not even seed or nut milk. There just isn’t the need in this recipe as the whole flax seeds and oats add everything a plant milk would add.

I’m not a huge fan of shop bought plant milks as they are often expensive, very low in nutrition, contain emulsifiers and stabilisers and often a small percentage of the seed/nut that they are a milk of.

gluten free protein pancakes

I don’t use any oil or fat in this recipe. Instead, a ceramic non-stick frying pan is used. This apparently has a healthy eco coating that’s free of PTFE and PFOA. I’m still a bit wary of what is used so it’s not something I use daily but is perfect for this recipe.

If you don’t have a non-stick pan then you may want to use a tiny bit of spray oil to stop them from sticking. Choose a spray oil that is natural and has a high smoke point. Olive pomace oil and avocado oil are two that have a very high smoke point of 240c or over so are safer to cook with at high temperatures.

lentil oat banana pancakes recipe

You may notice in the video I’m using my hand to toss the pancakes. This is just because I don’t have a non-stick fish slice and the lens was far too close to the pan to attempt to flip it. I obviously dont’t recommend using your hands, although everyone I’ve ever seen making chapatis in India used their hands to flip them.

This recipe makes about 8 pancakes and that’s enough for 2 people as a whole meal.

lentil pancakes - easy healthy recipe

If you are not a fan of bananas then simply replace them with zucchini / courgettes.  This makes a great pancake that isn’t sweet so can either be served with something savoury or made sweet with some fruity toppings.

Protein Pancakes Recipe


  • 1/2 cup / 95g Red split lentils
  • 1 cup / 90g Oats
  • 2 Bananas
  • 2 tbsp Flaxseeds
  • 1 tbsp Apple cider vinegar
  • 3/4 / 180ml cup Water
  • A few tbsp Date Syrup

How to Make

  1. Soak the lentils overnight or for at least an hour in boiling water.
  2. Rinse and drain then add to a blender with everything else.
  3. Blend until all broken up, about 2 minutes.
  4. Pour about 1/3 of a cup of batter into a non-stick frying pan,
  5. Spread out to about 5-6″ in diameter and cook for about 2 minutes until it starts to bubble and has gone darker.
  6. Toss and cook on the other side for another 2 minutes.
  7. Serve straight away and any leftovers will be good for 3 days.
  8. Great topped with fresh berries and date syrup.

blueberry strawberry vegan pancakes

If you like this recipe check out my Healthy Lentil Chips Recipe. They are also made from red lentils and are oil free. High in plant protein and inexpensive to make.

These are tomato and basil flavour but you can change the flavours to whatever you like.

Tomato and Basil Lentil Chips Recipe

Have you tried cooking with red lentil pasta? It has a very similar taste and texture to normal pasta but is very high in protein.

Check out my recipe for Vegan Cheesy Protein Pasta. It’s free of nuts, gluten and dairy. Easy to make and packed with plant protein.

Cheesy Protein Pasta Vegan

Date syrup is my number 1 natural sweetener. It’s full of good stuff, inexpensive and easy to make. Only downside is it only lasts a few weeks so you can’t make a huge vat to last months. Date syrup natural sweetener recipe.

natural sweetener date syrup on a spoon

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47 thoughts on “Protein Pancakes”

  1. Hi, these look delish but I was wondering if I could use something else rather than the bananas as I don’t want a banana taste in my pancakes? Would applesauce work?
    Thanks, Dianne

    1. Thanks Dianne, It’s difficult without the banana but you might want to try a bit of sweet potato and apple sauce instead. I haven’t tried it but I think it should work. Let me know how you get on 🙂

    1. Yes that would be a good idea to soak the flaxseed to help digestion, just place in the water for the batter and stir in then leave to swell up for 10 minutes or so 🙂

  2. Looking amazing, i’ll take your advice to have them with chocolate avocado. Such an interesting way to use red lentils that I had not thought about. Makes a change from dahl!

    1. Thanks, it’s coming in a day or two – you wouldn’t believe how long it takes me to edit everything and get it live. But coming very soon

  3. I have been boiling blueberries with water and a small amount of maple syrup(1-2 tblsp) for about 5 minutes to make a jam/syrup for pancakes.

    1. That does sound great, thanks for sharing! Do you blend it after boiling or is the boiling enough to break it all down enough?

  4. UPDATE: I tryied to make this using double the water to get a thiner pancake. But it really didn’t work – didn’t set firm enough to flip over before burning. I saved the batter by adding more oats and flax then could make some thick pancakes like the original recipe! 🙂

  5. These look delicious. I’m allergic to oats (and almonds) so can’t use those in the recipe. Would a whole wheat flour work? I’m can eat gluten. Thanks!

    1. Hello Kate, thanks and I’m pretty sure these would work with wheat flour. I would add the same weight as the oats – although I have issues so don’t eat wheat myself. Let me know how you get on.

  6. I like the ingredients and taste of these but couldn’t get the middle to cook, they were wet batter inside. Tried cooking anywhere from high to low heat on my cast iron

    1. I’m so sorry to hear that! Sometimes things go wrong as my recipes are high in natural products and this can vary a lot. I would try adding some more oats, just a few tbsp and making slightly thinner. Sometimes I’ve made this recipe and the first one doesn’t turn out well. But I’ve managed to re-create it several times and always test my recipes a lot before putting live. Let me know how you get on 🙂 See the youtube video for one went wrong on me – Was still fine to eat but was more of a ball!

    1. The recipe is all formatted correctly so you should be able to import it into my fitness pal or whatever tracker you use. Hope that helps 🙂

  7. Just to let you all know, i’ve tried these and they are great! The best vegan protein pancakes i’ve had and so cheap to make. This recipe is printed in my kitchen now!

  8. Tried these but it didn’t work out for me, they are mushy and doesn’t look like the picture. Yours must have some eggs cause the colour is so different.

    1. Sorry to hear that 🙁 I can assure you mine do not have any eggs in them! I would never fake a recipe let alone fake one and put eggs in! What kind of frying pan did you use? Often the first one doesn’t turn out that well. I put the pan on a very low setting to make sure it’s set before trying to flip. If its definitely too wet I would add some more oats and chia/flax. Please do watch the video for this – it shows the whole recipe as I made it. Hope you manage to save the batter and make it into good pancakes.

  9. Pat Butchers earring

    Although I’m an experienced cook, pancakes are my absolute nemesis. I have made these several times without failure. They turn out and taste great. I generally cook up a batch and they sit happily in the fridge for a few days or can be frozen. They do well after youve smashed a workout. Or, as a quick lunch/dinner (spinach, mango chutney with a cumin seed fried onions topping) or as a sweet (date syrup with a plant-based icecream.)

  10. how many grams of the pancake mixture is one serving? You mentioned that one serving has 18g of protein but you don’t see how much is one serving. Thanks

    1. Hi, one serving is 4 pancakes or half of the mixture. Thanks for letting me know that isn’t clear – I will update it now.

    1. Hi there, I’m not sure if that would work – then would need to defrost until it was a liquid. I would make the pancakes then freeze them. Hope that helps

  11. Hi , great recipe! I’m going to make the batter now and have it in the morning but I’m curious to know, could I make waffles out of these?

  12. Do I soak the lentils and then cook before making the pancakes or do I only soak the lentils and then blend them with the other ingredients?
    Excited to try these!

  13. Hi there
    I would like to do this but I do not use vinegar at all. Can I move forward without it or is there a suggested substitute?


    1. Hello, you can leave it out or replace with some lemon or lime just if you like. It’s not vital for the recipe but I think it helps.

  14. Hi,
    Can I use ground Flaxseed meal? Should I include the ground flaxseed in the blender or mix it in after the batter has blended? Also for the date syrup does it have to be hot water? My blender says not to put hot liquids in it

    1. Yes flax seeds work great instead of chia. Doesn’t have to be hot, can use warm water although my blender makes the liquids 50C or more after blending for a few minutes. So can depend on the blender

  15. mine didn’t resemble pancakes at all, but i ate them anyway! they thickened but didn’t set at all so the whole thing was mushy. it tasted ok though. i think it might be because i used pre-cooked lentils? i noticed this after already making the batter.

    1. Hi there, sorry the consistently didn’t turn out. Yes using cooked lentils is probably the issue – I’m using raw lentils that have been soaked for this protein pancakes. Check out the video recipe above 🙂

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