Low Calorie Pancakes – Just 34 Calories

Low Calorie Pancakes

These Low Calorie Pancakes are just 34 calories and have just 0.3g of sugar. They are low calorie and high protein and even come with 10 healthy pancake toppings to choose from!

Low Calorie Pancakes

Everything You’ll Need

Low Calorie Pancakes

Low Calorie Pancakes

Low Calorie Pancake Toppings and Add-Ins

Optional Healthy Pancake Add-Ins

  • Blueberries – Add a burst of flavor and color to you pancakes with blueberries. Either add them just after you scoop the batter onto the heat, or toss in flour and add to the batter (this will help keep them from settling to the bottom).
  • Raspberries – Raspberries bring a lovely burst of sweet tartness and color to these pancakes. I recommend dropping them onto the pancakes just after scooping the batter onto the heat. They will fall apart of you try to mix them in the batter.
  • Chocolate chips – Add to the batter, or to individual pancakes just after scooping onto the heat.
  • Chopped nuts – Add some protein and crunch, add in a handful of chopped almonds, walnuts, pecans, or peanuts to the batter.
  • Citrus zest – Zero calories and packed with flavor, adding lemon, lime, or orange zest boosts the flavor! I like to add blueberries and lemon zest together, and raspberry and lime zest together.

Low Calorie Pancake Toppings

  1. Blueberries (21 calories per 1/4 cup)
  2. Almond Milk Whipped Cream (5 calories per tablespoon)
  3. Zero Calorie Maple Syrup (0 calories!)
  4. Sliced Peaches (15 calories per 1/4 cup)
  5. Chopped Strawberries (12 calories per 1/4 cup)
  6. Lemon Zest (0 calories!)
  7. Honey (64 calories per tablespoon)
  8. 2 Minute Blueberry Sauce (10 Calories per tablespoon)
  9. Homemade Strawberry Sauce (11 calories per tablespoon)
  10. Homemade Chocolate Sauce (6 calories per tablespoon)
Low Calorie Pancakes

Healthy Tips and Swaps

  • Low Carb Pancakes – To make these low carb pancakes, swap out the oat flour for almond flour. You can also boost the protein with some protein powder added to the batter. I like to add 1/4 cup of protein powder (any flavor will work!) and remove 1/4 cup of flour.
  • Gluten Free Pancakes – To make these gluten-free simply look for gluten free oat flour or oatmeal. You can make your own oat flour by adding old fashioned oats (gluten-free in this case) to a food processor. Then pulse until you have a flour like consistency.
  • Low Sodium Pancakes – These pancakes are already pretty low in sodium, but you can omit the salt from the recipe to lower the sodium even more!
  • High Protein Pancakes – Similar to the tips for low carb, you can make these pancakes high in protein by swapping out the flour for almond flour, and or swapping out 1/4 cup of flour for protein powder. You can also check out these healthy protein pancakes instead.
  • Low Sugar Pancakes – These pancakes are already low in sugar thanks to the all-natural zero calorie sweetener. But you can keep the sugar extra low by choosing low sugar toppings like nuts, coconut flakes and keto maple syrup!
  • Vegan Pancakes – To make these low calorie pancakes vegan, simply swap out the eggs for vegan eggs, and the greek yogurt for unsweetened cashew yogurt.

Low Calorie Pancake Meal Prep and Storage

Meal Prep

To meal prep these pancakes you’ll want to start by choosing how many pancakes you want to make. One batch makes 8 pancakes, but the recipe card has a button (1x,2x,3x) to double or triple the recipe so you can make more pancakes should you desire. Make the pancakes according to the directions and cool completely. Cut out pancake sized squares of parchment paper, and add one between each pancake (to stop the pancake from sticking together).
Freeze the Entire Batch – Stack the pancakes with parchment paper between each and move to a freezer bag or container. Add to the freezer. Will hold for 1 month.
Freeze Individual Portions – Choose how many you want per serving and stack the single serving of pancakes with parchment paper between each. Add to a sandwich bag or small container, place in the freezer. Will hold for 1 month.
To Reheat: Microwave for 2-3 minutes. Or pop in the toaster, or place on a cookie sheet in an oven at 250 degrees for 5 minutes.


Store in the Fridge: Make the pancakes according to the directions, cool completely. Cut out pancake sized squares of parchment paper, and add one between each pancake (so they don’t stick to each other). Then move to a freezer bag or container. Store in the fridge for up to 5 days.
Store in the Freezer: Make the pancakes according to the directions, cool completely. Cut out pancake sized squares of parchment paper, and add one between each pancake (so they don’t stick to each other). Then move to a freezer bag or container. Store in the freezer for up to a month.
To Reheat: Microwave 1 minute from defrosted, or 2-3 minutes from frozen. Or pop in the toaster, or place on a cookie sheet in an oven at 250 degrees for 5 minutes.

Low Calorie Pancakes

Low Calorie Pancake Recipe

Low Calorie Pancakes

Low Calorie Pancakes (JUST 34 CALORIES)

Lose Weight By Eating
These low calorie pancakes are just 34 calories each, so you can have the entire batch (8 pancakes) for just 272 calories if you like.
I have also supplied you with a healthy toppings guide that will outline the calories for each pancake topping. So you can make the most of your breakfast without breaking your calorie budget.
Special Tip: Depending on the oat flour you get, your pancakes may come out lighter or darker. It won't change the flavors just the color. So don't worry if your pancakes come out a bit darker or lighter than mine did.
5 from 4 votes
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Breakfast
Cuisine American
Servings 8 servings
Calories 34 kcal


  • 2 eggs
  • 2 tablespoons All-Natural Zero Calorie Sugar
  • 1 teaspoon vanilla extract
  • ¼ cup 0% Greek yogurt
  • 2 tablespoons water (or more as needed to thin out batter)
  • cup oat flour (or gluten-free oat flour)
  • teaspoon salt
  • Olive oil spray

Serve With:


  • Add the eggs, sugar and vanilla to a standing mixer or bowl.
  • Whisk until creamy.
  • In a separate bowl combine the greek yogurt and water. Mix together to thin it out.
  • Add the greek yogurt, oat flour, and salt to the egg mixture, and mix until just combined.
  • Preheat a skillet over medium heat, and spray with olive oil.
  • Pour (or scoop if it's thick) the batter onto the hot skillet, working in batches as needed (makes 8 total pancakes).
  • Once the pancakes start to bubble, flip and cook until golden brown.
  • Serve hot with your favorite toppings (see above for lots of healthy options!)


    • Adding Liquid – You may need to add liquid to this pancake recipe. If it is difficult to stir, then it needs more water. Add in 1 tablespoon at a time until you can easily mix the dough. This can happen at different elevations, and with different flours.
    • The Pancake Sacrifice – You may have heard before that often the first pancake needs to be tossed out. This is not the case if you make pancakes often and have the heat just right. But even I still make just one pancake on the first round, this way if it comes out bad, it can be tossed. To avoid needing to do this, use a well balanced skillet or griddle and ensure that it is getting equal heat across the bottom. And preheat it for a minute longer than you think it needs.
    • Keep the Pancakes Warm – Add a cookie sheet to your oven and heat it on the lowest heat, or “low”. As you remove the pancakes from the skillet or griddle, move them to the cookie sheet to stay warm in the oven.
    • Let the Kids Cook – These skinny pancakes are so easy to make, I often let my daughter make them herself. This way I can enjoy my coffee and wait patiently. She’s 13, and pretty comfortable in the kitchen. But you can let younger kids crack the eggs (have them do it in a separate bowl so you can fish out any shells). Or the can choose to mix or measure the ingredients.


Serving: 1pancakeCalories: 34kcalCarbohydrates: 2.9gProtein: 2.4gFat: 1.3gSaturated Fat: 0.4gCholesterol: 41mgSodium: 17mgPotassium: 35mgFiber: 0.4gSugar: 0.3gCalcium: 15mgIron: 0mg
Keyword healthy pancakes, low calorie pancakes, oat flour pancakes, pancakes
Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Pancakes

Each pancake is 34 calories, but please don’t think you can’t have more than one pancake. In fact the entire batch (all 8 pancakes) are just 272 calories, so feel free to eat them all.

More Weight Loss Recipes:

Lose Weight By Eating Cookbooks

Share this Low Calorie Recipe:

Article History:

  • Originally written and published January 29, 2023 by Audrey Johns
  • Most recent update on November 8, 2023 by Audrey Johns