Low Calorie Pancakes

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5 from 317 votes
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Make my low calorie pancakes are ultra thick and fluffy and perfect for any diet. They’re under 150 calories per serving and DON’T taste low-cal!

Need more low-calorie breakfast options? Try my low calorie cereal, low calorie bagels, and low calorie muffins next.

low calorie pancakes

If you think ‘pancakes’ and ‘low-calorie’ have nothing in common, my recipe will convince you otherwise. 

That’s because I don’t skimp on the elements that make pancakes, well, pancakes. What I do skip are the unnecessary fillers and heavy-handed sugar. With a host of healthy ingredients, the results are soft, fluffy pancakes with tons of flavor and natural sweetness. 

Table of Contents
  1. Why I love this recipe
  2. Ingredients needed
  3. How to make low calorie pancakes
  4. Arman’s recipe tips
  5. Storage instructions
  6. Frequently asked questions
  7. More healthy pancake recipes to try
  8. Low Calorie Pancakes (Recipe Card)

Why I love this recipe

  • They’re not just low-calorie. They’re also full of fiber from the bananas and flour, plus protein from the egg whites. 
  • Quick and easy. They’re as easy (if not easier) as any regular pancake recipe. 
  • Fluffy, soft, and chewy. Don’t let ‘low-calorie’ fool you. These pancakes are anything BUT boring. 
  • Easy to customize. Add any toppings you desire, or drench them in sugar-free maple syrup and call it a day!

Ingredients needed

  • Whole wheat flour. I opted for white whole wheat flour, which has extra fiber from whole grains. Use gluten-free flour (with xanthan gum added) if necessary. 
  • Baking powder. The leavening agent that helps the pancakes rise. 
  • Salt. Balances out the sweetness. 
  • Granulated sweetener. Optional, but only add this if you prefer sweeter pancakes. I personally think the bananas add enough sweetness. 
  • Ripe banana. The browner the bananas, the sweeter they’ll be. 
  • Egg whites. Our replacement for oil. This greatly reduces the calories AND adds extra protein. Feel free to use fresh egg whites or ones from a carton. 
  • Vanilla extract. For flavor. 
  • Milk OR water. Either works just to mix the batter. I used unsweetened almond milk. 

How to make low calorie pancakes

I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.

Step 1- Mix. Combine the dry ingredients in one bowl. In a second bowl, mash the bananas and add the remaining ingredients. Fold the dry ingredients into the wet ingredients and whisk until smooth. 

Step 2- Cook. Pour portions of batter into a well-oiled, warm griddle. Cover the pan with the lid, cook until bubbles form, then flip, cover again, and cook for a few more minutes. Repeat with the remaining pancake batter. 

Step 3- Serve. Let the pancakes cool briefly, then serve as desired.

low calorie banana pancakes

Arman’s recipe tips

  • Use a blender. While optional, it’s important that the bananas be mashed until very smooth. If you don’t mind dirtying an extra dish, just blend everything in the blender. 
  • Cover that pan! This is my favorite hack for promising pillowy pancakes. By covering the pan, steam builds and helps the pancakes rise even more.
  • Add mix-ins. Like nuts, sugar-free chocolate chips, or fresh blueberries.  
  • Play around with spices, like cinnamon, pumpkin pie spice, or cocoa powder. 

Storage instructions

To store: Keep any leftover pancakes in an airtight container in the refrigerator for up to 1 week. 

To freeze: Let the pancakes cool, stack them in a freezer bag (with sheets of parchment between each), and freeze for up to 2 months. 

Reheating: Microwave pancakes for 30-45 seconds or warm in a non-stick pan.

low calorie protein pancakes

Frequently asked questions

Can I eat pancakes for weight loss?

Pancakes can be a part of a weight loss diet so long as they’re enjoyed in moderation and ideally made with healthy, nutritionally-dense ingredients. 

Can I make these as sheet pan pancakes?

Yes, you can! I tested this using a 9 x 9-inch square pan and baked the mixture for 15 minutes or until springy.

More healthy pancake recipes to try

low calorie pancakes

Low Calorie Pancakes

5 from 317 votes
Make my low calorie pancakes are ultra thick and fluffy and perfect for any diet. They’re under 150 calories per serving and DON’T taste low-cal!
Servings: 4 servings
Prep: 2 minutes
Cook: 5 minutes
Total: 7 minutes

Ingredients  

  • 1 cup flour I used white wholewheat flour * See notes
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 tablespoon allulose optional
  • 2 medium bananas mashed
  • 1/2 cup egg whites approximately 4 egg whites
  • 1 teaspoon vanilla extract
  • 1/2 cup milk I used unsweetened almond milk

Instructions 

  • In a small bowl, add your flour, baking powder, salt, and sweetener, until combined. In a mixing bowl, whisk together the mashed bananas, egg whites, vanilla extract, and milk, until combined.
  • Add the dry ingredients into the wet and mix well, until a thick batter remains.
  • Grease a large non-stick pan and place it over medium heat. Pour scant 1/4 cup portions of the batter onto the pan and cover. Cook for 3-4 minutes, or until bubbles form around the edges. Remove the lid, flip and cook for a further 3 minutes. Repeat the process until all the pancakes have been cooked.
  • Serve the pancakes immediately or let them cool completely.

Notes

One serving is 2 pancakes.
* For gluten free pancakes, use gluten free all purpose flour with added xanthan gum. 
TO STORE: Keep any leftover pancakes in an airtight container in the refrigerator for up to 1 week. 
TO FREEZE: Let the pancakes cool, stack them in a freezer bag (with sheets of parchment between each), and freeze for up to 2 months. 
TO REHEAT: Microwave pancakes for 30-45 seconds or warm in a non-stick pan.

Nutrition

Serving: 1servingCalories: 148kcalCarbohydrates: 31gProtein: 8gFat: 1gSodium: 344mgPotassium: 296mgFiber: 2gVitamin A: 38IUVitamin C: 5mgCalcium: 106mgIron: 2mgNET CARBS: 29g
Course: Breakfast
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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