How I Make Protein Pancakes Without Protein Powder

Healthy cooking doesn’t have to be complicated. In fact, often the simpler it is, the better it tastes. In Good for You, Test Kitchen editor Rebecca Firkser shares feel-good recipes for any day of the week.The thing about protein powder is that it doesn’t taste good. And that makes sense—it wasn’t designed to be a joyful culinary experience.As with many dietary supplements, it began with nutrition in mind, and morphed into an athletic performance enhancer. For this, we can thank two so-called “fathers” of their time and industries: German bodybuilder Eugen Sandow, a 19th-century proponent of neutral-tasting milk-based protein powderPlasmon, initially used to fortify packaged food products like porridge and cookies; and Bob Hoffman, a 20th-century American weightlifter who’s credited with the first successfully marketed soy- and whey-based “Hi-Proteen,” which was eventually flagged by the FDA for misleading health claims.Decades later, the supplement has become steadily more mainstream, from an almost-fatal smoothie on The White Lotus to Ballerina Farm’s viral Farmer Protein. Show me a person in 2026 who has never consumed a protein-powder-enhanced shake, bar, or “dessert,” or at the very least, wondered if they should.Whether made from whey, soy, peas, or beef, I find protein powder chalky and synthetic-tasting, only valuable in hangry emergencies. And with most powders costing well over a buck per serving, I’d rather just get my protein from food I’ve already purchased. Meat and fish are well-known sources, but plenty of meatless options—like eggs, beans, yogurt, and quinoa—can provide the body with ample protein. Today, I want to highlight one of my favorites: tofu.A beloved vegan protein, pressed soybean curd has graced plates for centuries. You’ll often see American recipes highlight firmer varieties of tofu (which are also the highest in protein), like stir-fries and nuggets. But just as, if not more, versatile is silken tofu. It can be the star of a dish, like this five-minute dinner or an eggless scramble; or sneakily blend into the background, like in this nutty dressing. Thanks to its neutral flavour, it can be even further camouflaged into sweet dishes, like 2-ingredient chocolate mousse or my new Blueberry Protein Pancakes.When blended with usual pancake ingredients, like flour, sugar, and leaveners, silken tofu acts as a binder, much like eggs in a standard recipe. The result is a thick, accidentally-on-purpose-vegan batter, creating fluffy pancakes that fry up with crisp edges. Studded with tart blueberries, they’re hearty and flavorful, and yes, protein-rich. On mornings when I’m craving something more fun for breakfast than my usual bowl of yogurt and muesli or boiled eggs on toast, I’ll reach for a couple of these. Pancakes take a little longer to make, of course, so I’ll whisk up a batch on a weekend and freeze the extras. (Stack between squares of parchment and tuck in a zip-top bag or airtight container.) A quick trip in the toaster and I’m ready to eat.Do tofu pancakes pack the same protein-punch as a powder-fortified shake? Of course not. And that’s okay. We can all stand to remove some of the pressure of optimizing every meal to the highest degree. But if you’re really in it for the gains, you still have the rest of the day to keep chipping away at that protein goal. In the meantime, pass the maple syrup.Silken tofu is the key to these crisp-edged vegan pancakes.View Recipe