fluffy and thick pancakes that are low calorie and high protein pancakes made using pea protein isolate, topped with PB2
breakfast breakfast: no bake breakfast: oil free low cal pancakes recipes

Microwave Pea Protein Pancakes (a 4 ingredient Low Carb & Paleo recipe)

134 calories of nourishment… packed with 18.5g of protein! These fluffy protein pancakes taste like a cross between a sponge cake and soufflé pancakes, and you’ll only need 4 ingredients and a microwave to make ’em!

{Low Fat, Low Calorie, Gluten-Free, Dairy-Free, Small Batch, 4 ingredients, No Bake, Protein Powder}

Back in 2016, I had an unhealthy obsession with all things Trader Joe’s. I had never even tried anything from Trader Joe’s, let alone been to America, but since EVERYONE on the blogosphere and Youtube was a fan, I figured that I should be one too.

When our family first visited America in 2017, I made my dad drive straight from the airport to the nearest Trader Joe’s where we stocked up on almond butter, almond milk, stevia, sprouted bread, PB-filled pretzels, and a whole lot of delicious, albeit overpriced snacks. None of these ‘health foods’ were available in Beijing then, so for 13 year old me it was pretty much a dream come true haha 😂

Fast forward to now, with more foreign companies entering the Chinese market, I enjoy almond butter, protein crisps and even peanut butter powder (the main star of these 3 ingredient 38 calorie cookies!) on a regular basis! Yet, there is, however, one product I have not (and probably never will) repurchase… enter the Unsweetened Organic Pea Protein Powder. The purchase itself was a questionable choice (16.5oz of pea protein isolate!? WHY!?) but trying it on its own!? Oh boy. Let me just. Wow.
I spent the next following months googling “how to make pea protein taste better”, but it seemed like everyone only used Chocolate or Vanilla flavored pea protein. Long story short, the tub of protein spent a solid amount of time hidden in the back of the cupboard.

Anyways, I don’t know what inspired me to give pea protein isolate a second chance, but I’m really glad I did! These protein pancakes are soooo fluffy and the addition of 2 tbsp of sweetener completely masks the earthy taste of pea protein! I love having mine with a generous drizzle of PB2 or homemade jam 🙂

Just whisk together your pea protein powder, egg, baking powder, sweetener (and a pinch of salt if you have some), and pour half the batch into a small bowl. Then, give it a 30 second blitz in the microwave and there you have it… Microwave Pea Protein Pancakes!

Do bear in mind that this recipe makes around 2 thick and fluffy pancakes, but this might change depending on how big your bowl is. You might also need 1 to 2 teaspoons of water to thin your pancake out, depending on how big your egg is, and microwave strength too 🙂

Today, I had mine with almond butter and blueberries! I usually have pancakes with a large serving of fruit and yogurt on the side, so one serving was definitely enough to fuel me up for the day. If these protein pancakes are going to be the bulk of your breakfast, I suggest doubling (or even tripling) the recipe. That would give you 37g of protein (or 55.5g if you tripled) without toppings… not too shabby!

Why you’ll love these protein pancakes:
  • they’re easy: to clean (grease free!), and only costs you 3 minutes 😛
  • they’re packed w/ protein & healthy fats to fuel you up
  • they’re incredibly fluffy and taste delicious!
  • they’re made with common, cheap ingredients e.g.
    • Trader Joe’s sells pea protein for under $12 per 16.5 ounce
    • Myprotein sells pea protein for under $20 per 2.2lb!
  • Finally, while pea protein might not taste good on it’s own, it’s an easily digestible and absorbed source of amino acids and iron! I’d highly recommend this to all my vegan, lactose free or gluten free friends (but maybe in chocolate flavor for versatility in recipes!)
Here’s what you’ll need:
  • Pea Protein isolate/powder (unsweetened, chocolate, vanilla etc…)
  • 1 egg
    • substitute w/ egg replacer of choice
  • Zero Calorie Sweetener (I love Erythritol and monk fruit blends)
    • substitute w/ granulated sugar/sweetener of choice
  • Baking Powder
  • optional:
    • water to thin OR oil OR yogurt OR runny nut butter
    • pinch of salt to taste
    • 2 tsp of PB2 OR cocoa powder OR milk powder

*Full macros and nutrient info beneath directions!*

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Yield: 2

Microwave Pea Protein Pancakes

fluffy and thick pancakes that are low calorie and high protein pancakes made using pea protein isolate, topped with PB2
Prep Time 2 minutes
Cook Time 1 minute
Total Time 3 minutes


  • ⅓ cup pea protein isolate OR flavoured powder of choice (15g)
  • 1 medium egg (56g)
  • 2 tbsp granulated sweetener (24g)
  • 1/8 tsp baking powder
  • 1 to 2 tsp of water to thin
  • pinch of salt to taste


  1. In a small bowl, lightly beat your egg until the yolk and whites are just combined
  2. Stir in the pea protein until no lumps remain, then mix in your sweetener of choice and then baking powder. Feel free to also add a pinch of salt 🙂
  3. The mixture should be quite thick and silky. Add 1 to 2 tsp of water to thin it out (this depends on your egg size!)
  4. Pour in ⅓ to ½ of your mixture into a small bowl and microwave for 25 to 40 seconds. Repeat with the remaining mixture and enjoy!

Nutrition Information



Serving Size

two medium-sized pancake

Amount Per ServingCalories 134Total Fat 5.7gSaturated Fat 1.8gCholesterol 208mgSodium 104mgCarbohydrates 1.8gFiber 0gSugar 0.5gProtein 18.5g

your reviews:

Yours truly,


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8 thoughts on “Microwave Pea Protein Pancakes (a 4 ingredient Low Carb & Paleo recipe)”

    1. Hi there Rosie, unfortunately I wouldn’t recommend pure whey (but do let me know if it worked for you!). Your best bet would be brown rice protein OR half whey-casein blend with half oat/all purpose flour with extra liquid like milk/water. Sorry for the late reply, hope this helped 💖

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