Blogilates’ Cassey Ho Shows Us How to Make Protein Pancakes That Are Fluffy *and* Delicious

Let me start by saying that I am neither a cook nor am I protein powder person, but for the past few weeks, I have been whipping up these protein pancakes from Cassey Ho's (aka Blogilates) new cookbook almost every morning because they taste good, keep me full for hours and take all of six minutes to make.

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Jenny Jin for PureWow

Also, get a load of this stack. Not too shabby for a novice, right?

Given my lack of experience in the kitchen, I didn’t have a lot of the ingredients on hand to start (fine, I had nothing but the water), but they were fairly easy to find at my local grocery store. And for things like tapioca and baking powder, you get a lot of mileage out of them. I’ve made these pancakes no fewer than 12 times so far and still have a ways to go before I’ll need to restock.

You can see the recipe in action above, but for your convenience (especially when cooking), we’re adding the recipe again here.


  • 2 scoops Sculpt + Debloat Sweet Cream (or Chocolate) Protein Powder
  • 1/3 cup liquid egg whites
  • I tablespoon water
  • ½ teaspoon baking powder
  • Nonstick cooking spray


  1. Whisk all ingredients until smooth.
  2. Heat a griddle or large nonstick pan over medium heat and coat with cooking spray.
  3. Pour batter into 6 circles by the heaping tablespoon and cook for 1 to 2 minutes (until bubbles start to form), then flip and cook for 30 seconds to 1 minute, or until golden and cooked through.
  4. Top with fresh fruit, nut butter, monk fruit syrup or powdered monk fruit sweetener.

The tapioca flour and baking powder are key ingredients here. As Ho says in her Instagram Reel, the flour keeps the pancakes from turning rubbery. Meanwhile, the baking powder helps the flapjacks rise, giving them that fluffy, airy texture.

I usually top mine off with blueberries and the occasional overripened banana that’s about to go. Add a sprinkling of powdered sugar, a piping hot cup of coffee on the side, and some light piano music on in the background, and I feel like I’m at a fancy brunch, if even for a few minutes before more work meetings…at my kitchen table.

Another thing I appreciate about the pancakes is they keep me full for hours without lulling me into a foggy-headed food coma or making me feel like a puffed pastry. Each serving makes five to six, moderately sized pancakes (each one is roughly the size of a coaster), and clocks in at 25 grams of protein, 0 grams of fat and 5 grams of fiber. As Cassey puts it, “the macros are insane.” Indeed, they are, and an entire stack sits just under 200 calories.

So, if (sorry, when) you find yourself at Target next, pick up some protein powder and try making these pancakes. They’ve been so helpful for me lately, as I rarely want to spend extra time in the kitchen but am always craving something delicious.

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Beauty Director

Jenny Jin is PureWow’s Beauty Director and is currently based in Los Angeles. Since beginning her journalism career at Real Simple magazine, she has become a human encyclopedia of...