Fluffy Protein Pancakes with Berries
Oats blitzed with quark, egg and whey, cooked low and slow so they rise instead of turning to rubber. Warm berries over the top, 42 g of protein.
- Servings
- 2
- Total time
- 20 min
- Hands-on
- 20 min
What you need
- Blender or food processor
- Non-stick frying pan
- Small saucepan
Ingredients
- 100 grolled oats
- 250 glow-fat quark
- 2eggs
- 40 gvanilla whey protein powder
- 1 tspbaking powder
- 1 tbsp (about 20 g)maple syrup— in the batter, not on top
- 1 tspneutral oil— for the pan
- 160 gmixed berries— frozen works perfectly
How to make it
Blitz the oats on their own until they look like a coarse flour, then add the quark, eggs, protein powder, baking powder and maple syrup and blend to a thick, pourable batter.
Let the batter stand for 5 minutes. The oat flour drinks liquid and the baking powder starts working — skip this and the pancakes spread thin and stay flat.
Warm the berries in the small saucepan over low heat with a splash of water until they collapse into a loose compote. Frozen berries need no sugar; they release plenty of their own.
Wipe the pan with the oil and set it over MEDIUM-LOW heat. Protein batter browns far faster than flour batter and burns while the middle is still wet — low and patient is the whole trick.
Cook the pancakes in batches, about two tablespoons of batter each, 2–3 minutes until bubbles break on the surface and the edges look dry, then flip and give them 1–2 minutes more.
Stack them, spoon the warm berries over and finish with the leftover quark if you kept some back.
Per serving, roughly
- Energy
- ~488 kcal
- Protein
- ~42 g
- Carbs
- ~53 g
- Fat
- ~11 g
Calculated from the weighed ingredients in the list above, using reference values for each food (USDA SR Legacy and the Swiss food composition database) rather than an estimate. Your numbers still shift with the exact products you buy and with how generously you fill the plate.
What a serving carries
- High in magnesium~139 mg
- High in calcium~312 mg
- Source of iron~3.5 mg
- Source of potassium~666 mg
- High in zinc~4.6 mg
Only nutrients that most of this serving's energy actually states a value for are shown — anything else stays unknown rather than being guessed at. “Source of” and “high in” are the EU thresholds: 15 % and 30 % of the daily reference value per serving.
Variations
Without protein powder
Use 300 g of quark and 120 g of oats instead. The pancakes are a touch denser and land at roughly 30 g of protein per portion rather than 42 — still a good breakfast, just not a 40 g one.
This version, per serving: ~471 kcal · 31 g protein · 60 g carbs · 12 g fat
Banana oat
Blend one ripe banana into the batter and leave out the maple syrup. About 25 kcal more per portion, noticeably sweeter, and they brown faster — drop the heat another notch.
This version, per serving: ~514 kcal · 43 g protein · 60 g carbs · 11 g fat
Coach's tip
This is the breakfast to make on a heavy training morning: fast carbohydrate from the oats and berries alongside 42 g of protein, which is more than most people manage before midday. On a rest day, halve the maple syrup and keep everything else as it is.
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General information only, not medical or nutritional advice. If you have a health condition, an allergy, or specific dietary needs, talk to a qualified professional.
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