Pancakes, But Make Them Protein-Packed Pancakes
Four months ago, I took a life-changing step: bariatric surgery. At 137 kg (302 lbs), I knew I needed a drastic change. Today, I’m down 33 kg (73 lbs) and focusing on two key things—walking and protein.
Bariatric surgery is not a quick fix; it’s a tool. To make it work, protein intake is critical. After surgery, our stomachs can only handle small amounts of food, making every bite count. Protein helps preserve muscle, supports healing, and keeps us feeling full longer (ASMBS, 2024).
Studies show that bariatric patients need at least 60-100g of protein daily to prevent muscle loss and optimize weight loss results (Cleveland Clinic, 2024). But hitting those numbers can be challenging with a tiny stomach. That’s why high-protein meals—especially breakfast—are a game-changer.
Before surgery, pancakes were my weekend indulgence. Fluffy, sweet, drenched in syrup—basically a sugar bomb that left me sluggish an hour later. Post-op? Ain’t nobody got time for blood sugar crashes! Now, I need my meals to work for me, not against me. Enter these mini protein pancakes: they’re easy to make, delicious, and packed with the protein my body needs to keep me energized (and not rummaging through the kitchen 30 minutes later). Plus, they’re the perfect size for a bariatric stomach—no food waste, no uncomfortable fullness, just fluffy goodness in every bite—soft delicious protein pancakes.
make the cottage cheese power bowl
Why These Ingredients Work
- Protein Powder: The MVP of bariatric breakfasts! It boosts protein intake without adding bulk, making it easier to hit that all-important daily goal.
- Egg: Nature’s perfect protein source. Also helps keep these pancakes soft and fluffy.
- Greek Yogurt: Adds protein, keeps them moist, and gives a little tanginess that balances out the sweetness.
- Almond Flour: A low-carb, nutrient-dense alternative to traditional flour that adds healthy fats and a light texture.
- Baking Powder: Because no one wants sad, flat pancakes.
- Water: Just enough to get the batter to the perfect consistency.
The Protein Pancakes Recipe
Mini Protein Pancakes
Equipment
- 1 bowl
- 1 non-stick pan
Ingredients
- 1 scoop vanilla protein powder 30g
- 1 egg
- 2 tbsp 10% Greek yogurt
- 1 tbsp almond flour
- ½ tsp baking powder
- 1-2 tbsp water as needed for consistency
Instructions
- Mix all ingredients in a bowl until smooth.
- Heat a non-stick pan and cook small pancakes on medium heat for about 1-2 minutes per side.
- Serve with a dollop of Greek yogurt or a drizzle of sugar-free syrup.
Notes
These protein pancakes are proof that you don’t have to give up your favorites—just tweak them to fit your new lifestyle. Whether you’re fresh out of surgery or years into your bariatric journey, this recipe will keep you full, fueled, and happy. Give them a try and let me know how you top yours! Drop a comment below or tag me if you share your stack on social media!
