Free Recipe
IHOP-Style Oreo Protein Pancakes
600 CALORIES | 47G PROTEINButtermilk-style diner flavor — hits like a protein shake.
Make the dry mix once and you’ve got pancakes on demand all week. This is breakfast that feels like a cheat and fits the plan perfectly — stacked, topped with crushed Oreos, and dusted like the real IHOP plate.
The Dry Mix (make ahead — about 2 1/2 cups)
| Ingredient | Amount |
|---|---|
| All-purpose flour | 1/2 cup |
| Rolled oats, ground to a flour | 1/4 cup |
| Whey protein powder | 4 scoops |
| Brown sugar | 2 tbsp |
| Buttermilk powder | 1 tbsp |
| Cornmeal | 1 tbsp |
| Baking powder | 1 tsp |
| Kosher salt | 1 tsp |
| Chia seeds | 1/2 tsp |
| Flax seeds | 1/4 tsp |
The Pancakes (makes 4)
| Ingredient | Amount |
|---|---|
| The dry mix | 1/2 cup |
| Buttermilk | 1/4 cup |
| Large egg | 1 |
| Maple extract | 1/2 tsp |
| Canola oil for the pan | — |
| Crushed mini Oreos on top | — |
| Confectioners sugar dusting — the IHOP look | — |
How To Make It
- Whisk all the dry mix ingredients together and store in a container — it keeps for weeks.
- Combine 1/2 cup of the mix with the buttermilk, egg, and maple extract. Don’t overmix — a few lumps is fine.
- Cook on a lightly oiled pan over medium heat until bubbles form on the surface, then flip.
- Stack them up, top with crushed mini Oreos, dust with confectioners sugar, and finish with syrup.
Neil's Note
The make-ahead dry mix is the whole trick — blend it once on a Sunday and breakfast is handled for the entire week. Swap regular syrup for a sugar-free one and the calories drop even lower. This is proof that “diet breakfast” and “pancakes with Oreos on top” can be the same plate.
Want Every Meal Rebuilt Like This?
Get Lean After 30 — the 12-week system
One recipe is a trick. A full day is a plan. Twelve weeks of every meal rebuilt this way — with the training, the tracking, and a private community of men over 30 doing it with you — that’s a transformation. 12 modules, 52 video lessons, every worksheet.
Start Your 12 WeeksQuestions first? DM me on Instagram @neiljohnthomas — I read every message.