High Protein, Low-Carb Breakfast Recipes: Pancakes & Cinnamon Rolls!

Breakfast doesn’t offer too many options for those looking to keep a low-sugar diet with a decent amount of protein. Aside from egg sandwiches, omelets and fritattas, slow-cooking oatmeal with Greek yogurt and protein shakes, the options aren’t always obvious. Here are the best 3 high protein – low carb recipes I’ve come across in the past week. They’re the fat burning versions of the fat storing originals we all sometimes crave. I hope you enjoy them!

Cinnamon Coconut Pancakes 
(Recipe for 3 pancakes)

  • 3 egg whites
  • 1/4 cup almond milk (or regular milk)
  • 1/4 cup of coconut flour
  • 1 tbsp cinnamon
  • Stevia (if you need sweetness)

In a bowl mix the coconut flour, cinnamon and stevia and then add the almond milk. Beat the egg whites until they’re fluffy and fold into the mix. Mix all ingredients until flour clumps are fully resolved. Heat a Teflon pan with a little bit of olive oil or spray olive oil into the pan. Spoon the batter mix into the pan forming little pancakes. Flatten with a spatula and cook until golden brown on both sides.

Nutrition info for 3 pancakes:
Calories: 182
Carbs: 17g
Protein: 15g
Fat: 4g
Fiber: 10g
Sugar: 2g

Protein Cinnamon Rolls 

  • 5 egg whites
  • 10g coconut flour
  • Vanilla Whey protein (30g)
  • 10g Apple Fiber (pectin)
  • 1 packet stevia
  • 1 tbsp Cinnamon

Combine the ingredients. Spray a rectangular pan with olive oil spray and then lay out the dough out in a rectangular pan in one long rectangle. Pre-heat the oven to 350 degrees. Bake the dough for 15 minutes or until golden brown.

While the dough is baking combine the following ingredients for the frosting:
2 egg whites
1/4 cup Non-fat Greek Yogurt
1 packet stevia
1 tbsp Cinnamon
1 tbsp Vanilla Extract

Whip the egg whites and then fold the Greek yogurt in. Add the additional ingredients. Once the dough is baked roll it up, cut it into bite-sized pieces and spread the frosting on top.

Nutrition info:
Calories: 316
Carbs: 16g
Protein: 45g
Fat: 8g
Fiber: 8g

Pumpkin Pie Pancakes (recipe makes 2 large pancakes)
1/4 cup egg whites
1/2 cup dry oats
1/8 cup vanilla almond milk (unsweetened = lower sugar)
1/4 cup pumpkin puree (from the can)
1 tbsp Pumpkin pie spice
1 tbsp Cinnamon

Mix the egg whites and oats in a food processor until they form a paste. Then add the almond milk, pumpkin puree and pumpkin spice, and cinnamon and mix again. Pour the mixture into a heated Teflon pan and cook until golden brown on each side. Add toppings to your liking – walnuts, banana, greek yogurt…

Calories: 220
Carbs: 33g
Protein: 14g
Fat: 3g

Photo Sources: 

16 replies
  1. Ariane Hundt says:

    hi umbereen,

    they’re pretty low in carbs and have a decent amount of protein, so they can be part of your detox. See how you feel after eating them. Unless they make you crave more sweets, they can certainly be a nice addition to your breakfast options.

  2. Sarah Jones says:

    The protein cinnamon rolls are delicious. I made them for my friends who came over for breakfast and they couldn’t believe they were actually good for them.

  3. Sarah Hansen says:

    are the cinnamon rolls actually what the picture looks like? for some reason anytime I’ve tried making protein cinnamon rolls they never rise! haha

  4. Ariane Hundt says:

    Sarah, you may want to add a little bit of baking powder to them to make them rise. It depends sometimes on humidity and your oven too. Fold the egg whites in gently, so they add some fluffiness to the dough.

  5. Susan Dost says:

    The pumpkin pie pancakes are so delicious that I don’t even feel I’m on a diet. I have had them for the past 3 weekends!

    • BrookylnBB says:

      yes you could. i’m not a fan of psyllium husk, however since it can block the intestines in some people if not enough water is consumed and it’s also not as tasty as apple pectin. see how you do with it and then decide.


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