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High-calorie low-carb blueberry pancakes for building muscle. Credits: Claude Pop / Unfold Today.

In our saga of high-calorie pancakes, this low-carb one made me the most nervous once the batter hit the pan — more so than the vegan one. Will they turn fluffy enough? Will they taste good with so few carbs in them?

In my defense, second thoughts are normal when creating high-calorie pancakes that are also low in carbs because such recipes are rare. After all, carbs like wheat or oats usually form the foundation of classic pancakes.

Fortunately, this low-carb pancake recipe turned out just right. And where it shines the most is in its nutrition profile: nearly 650 calories, 55 g of protein and just 31 g of carbs (less than 20% of the recipe's total calories). This looks great for anyone looking to cut carbs and build muscle.

Now, let's head to the kitchen!

Equipment

For this pancakes recipe, you'll need the following kitchen equipment:

• Blender
• Non-stick pan
• Thin spatula

If you don't own a blender, you can also use two separate bowls to mix the dry and wet ingredients.

Ingredients

To make these high-calorie, low-carb pancakes, you'll need the following ingredients:

• 0.5 oz (15 g) rolled oats
• 0.9 oz (25 g) raw cashews
• 1.5 scoops (1.6 oz or 45 g) whey protein powder
• 1 tsp (1 g) baking powder
• 1 dash table salt
• 1/3 tsp (1 g) cinnamon
• 1 tsp (4 g) vanilla extract
• 3.5 fl oz (100 ml) unsweetened almond milk
• 2 large eggs (3.5 oz or 100 g)
• 1 tsp (0.2 oz or 5 g) olive oil
• 2 oz (57 g) of blueberries
• 0.26 oz (7.5 g) whipped cream

Role of each ingredient

Whey protein powder, cashews and oats form the foundation of the recipe. Whey provides the lion's share of protein, while cashews, one of the nuts with the most calories, bring healthy fats.

Salt, cinnamon and vanilla extract enhance the flavor of the pancakes. On the other hand, baking powder helps make the pancakes fluffier.

Almond milk thins out the batter and has fewer carbs than regular milk.

We use olive oil to coat the pan and add healthy fats along with extra calories. After all, oils count among the foods with the highest number of calories.

Eggs contribute protein and bind all the ingredients together.

Finally, blueberries and whipped cream elevate the overall taste. Blueberries also bring plenty of antioxidants and vitamins.

Instructions

Here are the step-by-step instructions on how to make these low-carb pancakes.

1. Add dry ingredients

In the blender, add all the dry ingredients: oats, cashews, whey protein powder, salt, baking powder and cinnamon.

2. Add wet ingredients

It's time to add the two large eggs, the almond milk and the vanilla extract. These are the so-called wet ingredients.

3. Blend the mix

Blend the mix for about 15 to 20 seconds or until you achieve a smooth texture.

4. Make the pancakes

After coating the pan with olive oil, set the heat to medium and pour in a portion of the blended batter. Cook the first side for about 1 minute and 40 seconds, until the surface looks bubbly with a few bursts in the center.

Flip and let the pancake cook for another 50 seconds before removing it from the pan.

5. Top the pancakes

Use a spoon to evenly spread whipped cream over the hot pancakes. Afterwards, add the blueberries on top, or spread them on the plate among the pancakes.

Now, while enjoying your meal, you will notice a slightly nutty taste, complemented by both the vanilla aroma and the fresh blueberries.

Nutrition facts

Vitamins: B1, B2, B3, B5, B6, B9, B12, E.

Minerals: calcium, phosphorus, iron, potassium, magnesium, zinc, copper, manganese, selenium, sodium.

Other compounds: choline and flavonoids.

Benefits

Our high-calorie low-carb pancakes can bring many health benefits. Here are some of them:

• Build muscle easier: because the recipe is high in calories, rich in proteins, filled with complex carbs and a treasure of helpful micronutrients;
• Optimize energy levels: because the recipe is rich in complex carbohydrates, low in added sugars and contains plenty of micronutrients, like B vitamins and magnesium, that facilitate energy production;
• Strengthen bones and joints: because the pancakes contain compounds commonly used to improve bone health, like calcium, copper, manganese and vitamin C;
• Save time: since the whole recipe takes about 15 minutes to make.

Recipe summary

To follow our high-calorie, low-carb blueberry pancakes recipe in a compressed format, use the summary below.

High-Calorie Low-Carb Blueberry Pancakes for Muscle Growth

Claude Pop, CPT, NC, CSCS

In a world where high-calorie pancakes almost always come loaded with carbohydrates, certified nutritionist Claude Pop created a low-carb pancake recipe that builds muscle, giving carb-conscious dieters a fast breakfast with 55 g of protein and a spectacular blueberry twist.

Print Recipe Pin Recipe

Prep Time 3 minutes mins

Cook Time 12 minutes mins

Total Time 15 minutes mins

Course Breakfast

Cuisine American

Servings 1 person

Calories 646 kcal

Equipment

• 1 Blender
• 1 Non-stick pan
• 1 thin spatula

Ingredients

  

• 0.5 oz rolled oats (15 g)
• 0.9 oz raw cashews (25 g)
• 1 ½ scoops whey protein powder (1.6 oz or 45 g)
• 1 tsp baking powder (1 g)
• 1 dash table salt
• ⅓ tsp cinnamon (1 g)
• 1 tsp vanilla extract (4 g)
• 3.5 fl oz unsweetened almond milk (100 ml)
• 2 large eggs (3.5 oz or 100 g)
• 1 tsp olive oil (0.2 oz or 5 g)
• 2 oz blueberries (57 g)
• 0.25 oz whipped cream (7.5 g)

Instructions

 

• In the blender, add all the dry ingredients: 0.5 oz rolled oats, 0.9 oz raw cashews, 1 ½ scoops whey protein powder, 1 dash table salt, 1 tsp baking powder and ⅓ tsp cinnamon.
  0.5 oz rolled oats, 0.9 oz raw cashews, 1 ½ scoops whey protein powder, 1 tsp baking powder, 1 dash table salt, ⅓ tsp cinnamon
  
• It's time to add the 2 large eggs, the 3.5 fl oz unsweetened almond milk and the 1 tsp vanilla extract. These are the so-called wet ingredients.
  3.5 fl oz unsweetened almond milk, 2 large eggs, 1 tsp vanilla extract
  
• Blend the mix for about 15 to 20 seconds or until you achieve a smooth texture.
  
• After coating the pan with 1 tsp olive oil, set the heat to medium and pour in a portion of the blended batter. Cook the first side for about 1 minute and 40 seconds, until the surface looks bubbly with a few bursts in the center.

  Flip and let the pancake cook for another 50 seconds before removing it from the pan.
  1 tsp olive oil
  
• Use a spoon to evenly spread 0.25 oz whipped cream over the hot pancakes. Afterwards, add the 2 oz blueberries on top, or spread them on the plate among the pancakes. Now, while enjoying your meal, you will notice a slightly nutty taste, complemented by both the vanilla aroma and the fresh blueberries.
  2 oz blueberries, 0.25 oz whipped cream
  

Notes

Our high-calorie low-carb pancakes can bring many health benefits. Here are some of them:

• Build muscle easier;
• Optimize energy levels;
• Strengthen bones and joints;
• Save time.

Keyword energizing, high-calorie, high-protein, low-carb, muscle-building, quick