BLT Protein Pancakes – High-Protein, Low-Carb Breakfast for Meal Prep & Clean Eating
Samantha
These savory BLT protein pancakes are packed with 21g of protein per serving and clean ingredients like eggs, oats, and crispy bacon. They're freezer-friendly, gluten-free adaptable, and perfect for meal prep, post-workout fuel, or a low-carb breakfast upgrade. The classic BLT flavors—smoky bacon, juicy tomato, and crisp greens—are layered into fluffy, savory pancakes for a balanced and satisfying start to your day.
Prep Time 15 minutes mins
Cook Time 15 minutes mins
Total Time 30 minutes mins
Course Breakfast, Brunch
Cuisine American
Servings 8 pancakes
Calories 290 kcal
- 6 large eggs
- 1 cup low-fat cottage cheese
- 1 cup oat flour or blended rolled oats
- 1 tsp baking powder
- ¼ tsp sea salt
- 8 slices cooked bacon chopped
- 1 large tomato finely diced
- 1 cup shredded romaine or spinach
- Nonstick spray or butter for the pan
Cook the bacon until crispy. Let cool, then chop.
Blend eggs and cottage cheese until smooth.
In a mixing bowl, combine oat flour, baking powder, and salt.
Add the egg mixture to dry ingredients and stir until combined.
Fold in bacon, tomato, and lettuce gently.
Preheat a skillet over medium heat. Grease lightly.
Scoop 1/4 cup batter for each pancake. Cook for 2–3 minutes per side.
Serve warm or let cool and freeze for later.
Secret Tips for the Best BLT Protein Pancakes
1. Crisp the Bacon Separately: Always cook the bacon until extra crisp before folding it into the pancake batter. This keeps it from turning soggy and helps it maintain its texture—even after reheating.
2. Use a Blender for the Batter: Blend your cottage cheese, eggs, and oats until smooth for a fluffy, cohesive pancake base. A blender helps evenly distribute the protein and gives you a fluffier texture.
3. Let the Batter Rest: Let your batter sit for 5–10 minutes after blending. This allows the oats to absorb some moisture, thicken up, and create pancakes that cook evenly without spreading too thin.
4. Chop Tomatoes and Greens Small: Dice your tomatoes and shred your lettuce or spinach finely so they incorporate into the batter better without causing sogginess or breaking up the pancake structure.
5. Make It a Sandwich: Double-stack your BLT protein pancakes with a smear of mashed avocado or Greek yogurt in between to create a high-protein savory sandwich that's great on the go.
6. Freeze Between Parchment Layers: If meal prepping, freeze pancakes in a single layer on a tray first, then stack them between pieces of parchment in a bag. This keeps them from sticking and makes it easy to grab just one or two.
7. Add a Sprinkle of Cheese: For extra flavor, fold in a tablespoon of grated cheddar or Parmesan into the batter. It enhances the savory profile and pairs beautifully with the BLT flavors.Keyword blt protein pancakes, clean eating protein pancakes, gluten free savory pancakes, healthy breakfast meal prep, high protein savory pancakes, keto friendly breakfast recipe, low carb bacon pancakes, make ahead protein breakfast, post workout savory breakfast, savory oat pancakes
