The BEST Cauliflower PROTEIN Pancakes Recipe

Cauliflower Protein Pancakes Recipe
Written by The Protein Chef

Awhile back someone asked me to make some cauliflower pancakes and I don’t know why it’s taken me so long but today is the day we’re going to do just that! These Protein Cauliflower Pancakes only take 7 ingredients or less to make and have less than 15 grams of net carbs! Te most important part? They actually taste like pancakes.

All you need for this one is either a food processor or good blender. If you don’t have at least a decent blender you may risk burning out your motor so just be careful! Oh, and don’t ask me how I know this either.

You’re gonna start by adding in around half a head or 200 grams of fresh cauliflower. If it’s not fresh it’s almost guaranteed to have too much water in it. If there’s too much water in your cauliflower then the recipe won’t work so keep this in mind!

Follow your cauliflower with 1/4 cup of coconut flour, 1 scoop of protein powder, 1 tablespoon of a sweetener, 1/2 teaspoon of ground cinnamon, 9 tablespoons of liquid egg whites or 3 large egg whites, and 1/4 teaspoon of baking powder.

Process or blend everything together until smooth. This should be pretty quick. As long as there’s no huge pieces of cauliflower floating around, you’re good to go.

Make Your Cauliflower Pancakes

Take out a stove top pan or griddle and turn your burner on medium heat. Coat your pan with some non-stick cooking spray and pour your mix in once it heats up.

You should cook each side for around 2 minutes and they should start to fluff up almost immediately. Repeat until your mix or appetite is gone!

Ready for another pancake recipe yet? How about these fluffy Protein Japanese Pancakes next?

Cauliflower Protein Pancakes Recipe
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5 from 1 vote

The BEST Cauliflower PROTEIN Pancakes Recipe

Who knew pancakes could be low carb AND delicious? These Cauliflower Protein Pancakes are packed with flavor and take less than 10 minutes to make!
Prep Time2 mins
Active Time10 mins
Total Time12 mins
Course: Breakfast
Cuisine: American
Keyword: cauliflower pancakes, keto pancakes, low carb pancakes
Servings: 1
Calories: 371kcal
Cost: $2


  • ½ Head Cauliflower 200g Fresh
  • ¼ Cup 28g Coconut Flour (or Almond Flour) or Almond Flour 28g
  • 1 Scoop Protein Powder Your choice flavor
  • 1 Tablespoon Sweetener
  • ½ Teaspoon Ground Cinnamon
  • 9 Tablespoons Liquid Egg Whites or 3 Large Egg Whites
  • ¼ Teaspoon Baking Powder
  • ½ Teaspoon Vanilla Extract *Optional


  • Add all of your ingredients into either a really powerful blender or food processor
  • Blend/process everything together until smooth
  • Turn a burner on medium heat and coat a pan with some non-stick cooking spray
  • Pour your mix in and cook each side for around 2-3 minutes



Frozen cauliflower will have too much water content…USE FRESH CAULIFLOWER!
Add in some cocoa powder if you’re using chocolate protein!
Calories in the whole recipe:
  • Calories: 371
  • Fat: 7g
  • Saturated Fat: 5g
  • Sodium: 401mg
  • Carbs: 29g (Net Carbs: 12g)
  • Fiber: 17g
  • Sugar: 6g
  • Protein: 48g


Calories: 371kcal | Carbohydrates: 29g | Protein: 48g | Fat: 7g | Saturated Fat: 5g | Sodium: 401mg | Fiber: 17g | Sugar: 6g
Tried this recipe?Mention @TheProteinChef or tag #theproteinchef!

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About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.


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