protein pancakes

Healthy Protein Pancake Recipe Your Way

Healthy Protein Pancake Recipe Your Way

Recipe for Protein Pancakes, your way

protein pancake recipe

Strawberry Protein Pancakes topped with Espresso Almond Butter


I’m sure you know from my Instagram feed, I like pancakes.  OK, no I love pancakes.  And, waffles, and any form of pancake.. pancake in a bowl, pancake on a plate, pancake on the floor (ok maybe not that one).  Of course, real buttermilk, fluffy, light pancakes have a place in my heart; but, it is hard to consume them on a regular basis while maintaining a healthy lifestyle.  So, because I do fully support obeying your desires and cravings,

& not depriving yourself,

I have taken it upon myself to create the perfect protein pancake that you can eat daily, or more than daily (wink), while simultaneously satisfying your cravings and maintaining your fit & healthy lifestyle.  Also, because everyone has different taste buds and likes, my goal was to make this recipe easily customize-able.

dun dun dunnnn

peep, did I mention they are also gluten free (&dairy free upon your choice).

PEEP x 2: Want a  workout to do after or before these pancakes to put that protein to good use?  Check out my latest blog: HIIT Total Body Workout + PROTEIN CEREAL BARS!

healthy pancake recipes

Vanilla Protein Pancakes with Peanut Butter

Healthy Protein Pancakes Recipe

Dairy Free version

  • 3/4 scoop vegan protein, any flavor (I get all my protein from eVitamin, $5 off with ‘colby5’)
  • 2 T gluten free flour blend — any brand works
  • 1.5 T coconut flouryes, 1.5, do more and it becomes too dense, do less and it will be ‘watery’
  • 1 tsp baking powder
  • 1 tsp vanilla extract — adds sweetness
  • 2 T applesauce, pumpkin, OR dairy free yogurt
  • 1/4 c nut milk
  • 1/3 c egg whites
  • add ins your choice: cinnamon, chocolate chips, fruit, granola(?)



protein pancake recipe

Chocolate Dairy Free Pancakes with Almond Butter and Blueberries


Not Dairy Free version (lactose free)

  • 3/4 scoop protein, any flavor (I get all my protein from eVitamin, $5 off with ‘colby5’)
  • 2 T gluten free flour blend — any brand works
  • 1.5 T coconut flouryes, 1.5, do more and it becomes too dense, do less and it will be ‘watery’
  • 1 tsp baking powder
  • 1 tsp vanilla extract — adds sweetness
  • 3 T plain greek yogurt
  • 5 T  nut milk
  • 5 T egg whites
  • add ins your choice: cinnamon, chocolate chips, fruit, granola(?)

 Method (for both)

  1.  Heat a pan over medium heat.
  2.  Combine all dry ingredients well, use a fork to mix and avoid clumpy batter.
  3.  Add wet ingredients, hold off mix ins till the end.
  4.  Whisk well, then stir in mix ins.
  5.  Once pan is heated, pour batter onto pan in 3-4 inch circles.
  6.  Once bubbles begin to form, flip and cook the other side.
  7.  Remove and top with whatever you desire.
  8.  Take a bangin photo and upload it to instagram tagging me @be.happyhealthyfit so I can see and get pancakes ideas!

Enjoy! Want more recipes? Check out the Eats page.

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best protein pancake recipe


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YouMakeYou In Action: Ashley Drummonds

YouMakeYou In Action: Ashley Drummonds

30 Day Blogging Challenge #22

Yesterday I went on a rant about passion— how we need to stop searching for it and instead let it find us, where in most cases it already has, we just then have to accept it and tear down the walls of social standards halting us from being with it.

Today, I want to share with you a story of incredible passion, just to prove that I am right.  LOL jk not at all— just because not only is this a story of passion but one of embodying the YouMakeYou® mindset.

Meet Ashley Drummonds:

Tell us a little about yourself: Hi, I’m Ashley Drummonds and I am the creator of ABS Protein Pancakes. Before I created ABS, I worked in the fitness industry, training clients and doing photo shoots. During this time I was on a really strict diet that didn’t allow a lot of foods, especially pancakes. When I was asked to do another photo shoot, I realized that I wanted to be happy, beautiful, enjoy food again, and to be slim and fit and that is when I realized I wanted to be Authentic, Beautiful, and Strong… I wanted to be ABS. This is when I decided to create a new path and start ABS to help others achieve these goals and enjoy what they ate. Currently, there are 3 delicious flavors of ABS Protein Pancakes. Chocolate Chip, Cinnamon Roll and Vanilla Cake Batter that literally lets you eat 4 delicious protein pancakes all for almost the same nutrition as a protein shake! I mean, I am not a protein drink fan I would much rather eat pancakes and waffles for my nutrition. (RETWEET -Colby)


For me, there was a defining moment when I knew I wanted to make YouMakeYou® something larger than a personal hobby and something that could allow me to empower others, was there a defining moment of which you knew that ABS was it for you? ABS is actually an acronym for Authentic Beauty and Strength, which is the whole mission behind the ABS Protein Pancakes. The slogan “I got my ABS while eating Pancakes” has a double meaning because yes the nutrition on the ABS Protein Pancakes is so clean and healthy that it is part of a healthy meal plan, but also going through my own struggle of dieting and depriving my body just to get those 6 pack abs I wanted to find a way for people to enjoy their favorite foods (which mine was breakfast foods like pancakes) while also being able to have the body they want.

What you have done with building a community around ABS Protein Pancakes is amazing, have you faced threeany challenges in chasing your dream? If so, how have you overcome them? Absolutely! One of the biggest challenges I think that most people come up against and I have dealt with myself is believing in yourself and your dream when nobody else sees the vision or agrees with you. When I first started the ABS Protein Pancakes, so many people told me that it would never work, it was a bad idea, or they just thought I was crazy!  I overcame the challenge of other people’s doubts and opinions simply by staying true to myself and constantly reminding myself of my “why”. Why I want to do it, why I even started and focusing on the long term goal of the business and product. I knew I wanted to help people enjoy their favorite foods while sticking to their fitness and nutrition goals and I also knew I wanted to help empower other women to believe in their dreams and passions. In order to do that, I had to learn how to believe in my own dreams and passions first and see it the whole way through before I could teach others and be an example as I do for my business coaching clients now.

What is your favorite motivational quote?

DREAM BIG.  Don’t let the fear of the unknown keep you from accomplishing something because once you decide what you want in life, everything in the universe immediately conspires to help you a

chieve it.

If you could give a young entrepreneur one piece of advice, what would it be?  Trust yourself above anyone else. Sometimes when we feel stuck or things slow down we think it’s because we don’t have enough skill, enough education, or enough or something that we have to go out and find a coach or mentor to tell us what to do when the truth is we all have an internal compass that navigates our journey. Not that I think there is ABS pancakesanything wrong with a coach or mentor because sometimes we just need those people to remind us of how to trust our intuition, but I think it’s important we always get quiet within ourselves and trust that inner voice to guide us.

What do the words ‘You Make You’ to you?  To me, YouMakeYou® is about giving people the freedom to create the body and life they want on their own terms. Our society tries to put so much pressure on women to have to fit in this box or this mold of who they are, what they look like, what size they are, etc when the truth is everyone is different and we all have to decide what is right for us and the life that we want. You make you means you have the opportunity to create life the way you want it to be instead of following what everyone else wants it to be for you.

Perfect stack of pancakes? Go. ABS Vanilla Cake Batter Pancakes topped with stevia sweetened greek yogurt, sliced strawberries and rainbow sprinkles!! It tastes just like Strawberry Shortcake!!


Thank you Ashley for taking the time to share your story. You Made You 😉

Be sure to check Ashley out — IG, website — and get yourself a bag of ABS, they are so gooood and the macros are wonderful. My personal favorite is the chocolate chip.


See you tomorrow!

xoxo YouMakeYou,



Posted by colbytriolo in 30 Day Blogging Challenge, You Make You in action, 0 comments

Dairy Free? No problem! Protein Pancakes.

As most of you know if you follow me on the gram  I am very lactose-intolerant to say the least.  One time, a restaurant didn’t realize butter was dairy– maybe, it’s a carb? 😉 hehe get it? — but they cooked my chicken in it and HHAAAAA BYE FELICIAAAAAA, ’twas very bad.  But, as a side note, one of my friends enlightened me on the fact that greek yogurt is often tolerated by lactose intolerant people so I tried it the other night and I WAS FINE!!! ALL HAIL.


Back to the point of this email– DAIRY/GLUTEN FREE PROTEIN PANCAKES as easy as can be and super delicious, not to mention picture worthy 😉


I’ve spent quite some time perfecting this recipe mostly because 1. who wants a crappy protein pancake? and 2. I kind of am obsessed with them…


Me to my roommate post spin sprawled on the floor: “I’m going to shower, and then make pancakes!”

Roommate with a large smile: “WOW! You like pancakes?! I didn’t know that!”

Sarcasm, if you’re wondering.  I’ve made them everyday since we’ve moved in BUT in all fairness they are healthy and I am not allowed to cook where I am living next semester so I am getting my share in now!

pancake ingredients


  • 1 scoop plant based protein (note: I have yet to try whey  but it should work–  let me know in the comments if you try)
  • 1.5 TB coconut flour*
  • 2 TB oat flour*
  • 1 egg white
  • 1/3 c almond milk + a bit of water POSSIBLY
  • pinch of salt
  • OPTIONAL: add ins of choice

* NOTE: you can sub the 2 flours for 1/4 c gluten free flour blend.

  1.  Mix all dry ingredients well in a bowl.
  2. Add egg white and almond milk and combine.  If your batter is too thick, add water until it is the consistency of normal pancake batter.  Like so..pancakes batter
  3. If desired, stir in add ins like berries, cinnamon, chocolate, etc.
  4. Heat a pan over medium heat and cook your pancakes, flipping once when about half the pancake has been cooked through.
  5.  Top with nut butter (gbutter is my favorite of all time and the macros are AMAZING! You can use YOUMAKEYOU for a discount and free shipping), fruit,GREEK YOGURT 😉 anything you desire, and enjoy!


If you make these, let me know what you think!

& always remember: YOU MAKE YOU



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Posted by colbytriolo in healthy recipes, 0 comments