Sage Alpha Gal Logo
Close this search box.

Rise and Shine with Easy, Dairy Free Tofu Pancakes

A stack of tofu protein pancakes topped with vegan butter and syrup, accompanied by fresh strawberries and blueberries.

These tofu pancakes are fluffy, packed with protein, and so delicious, you won't even miss the dairy. Whether you're looking for a healthy breakfast with a kick or a crowd-pleasing alpha-gal friendly dish, these pancakes are your new go-to.

The information provided on this site is based on my personal experience living with alpha-gal syndrome. I consistently cite and link to expert sources, but nothing published on this site should be perceived as medical advice.

Alpha-gal sensitivities vary by person. You should understand your dietary restrictions, making any adjustments needed, and directing any questions to your physician.

I absolutely adore breakfast dishes — to the point that I think every meal of the day could be breakfast fare as far as I’m concerned! While egg dishes hold a special place in my heart, fluffy pancakes compete for that space. If you have alpha-gal syndrome or otherwise avoid dairy, you will love these tofu pancakes. Even the non-alpha gal members of your household won’t even be able to tell that they’re not grandma’s famous buttermilk pancake recipe!

A plate of tofu protein pancakes topped with a pat of butter and a side of berries, labeled as a fast and easy, high-protein, dairy-free recipe from alphagal.


In This Article

A stack of tofu protein pancakes topped with fresh strawberries and blueberries on a white plate.
Photo Credit: Sage Scott.

Why You’ll Love These Dairy Free Tofu Pancakes

An alpha-gal syndrome diagnosis doesn’t mean saying goodbye to your favorite breakfast dishes. These dairy free silken tofu pancakes are light, fluffy, and taste as yummy as any flapjacks made with butter and buttermilk. And, with two cups of tofu and four eggs, these tasty cakes are also packed with more protein than the classic pancake recipe. That means they’re not only delicious but are also great for giving you the energy to kickstart your day. So, get ready to fall in love with breakfast all over again with these delicious flapjacks that everyone can enjoy!

Ingredients for a tofu pancakes recipe laid out on a marble countertop, including tofu, eggs, flours, and flavorings.
Photo Credit: Sage Scott.

Key Ingredients in Silken Tofu Pancakes

Tofu pancakes are a protein-rich alternative to traditional pancakes. Let’s dig into some of the simple ingredients that come together to create this delightful breakfast dish.

Wooden bowl of flour on wooden table top next to a rolling pin
Photo Credit: Canva.


After flipping what feels like a million flapjacks in my lifetime, I’ve settled on a combination of flours for pancakes. All-purpose flour is one of the most versatile and widely used flours, with a moderate protein content, making it suitable for various baking applications. On the other hand, whole-wheat flour is made from the entire wheat kernel and has a higher protein and fiber content, resulting in a denser and nuttier flavor in pancakes. By using a 50/50 mix of flours, I feel that I have the best of both worlds—white flour keeps the pancakes light and fluffy, while whole wheat adds a hint of nuttiness and a boost of nutrition.

A plate of tofu on a woven mat with chopsticks surrounded by soybeans
Photo Credit: Canva.


Tofu, also known as bean curd, is a popular plant-based protein in vegetarian and vegan diets due to its high protein content and versatility. It comes in different varieties, including silken, firm, and extra firm. While I prefer silken tofu in my pancakes, you can use firm tofu or extra-firm tofu, too. If it helps you choose, keep in mind that silken tofu contains half the calories and fat of firm tofu, but firm tofu has more than twice the protein of silken.

Before using any type of tofu in this pancake recipe, I recommend that you press the tofu for 1-2 minutes to remove excess moisture. This step is crucial to avoid a batter that is too wet. While it is not necessary to extract every drop of moisture, a brief pressing will sufficiently reduce excess liquid from your pancake batter.

White and Brown Eggs in a Carton.
Photo Credit: Canva.


Because you make these tofu pancakes with four eggs, they’re not vegan pancakes. This alpha-gal friendly ingredient ensures that the pancakes maintain a light and fluffy texture. Just remember, as is the case for all baking, you should bring the eggs to room temperature first. Doing so helps the eggs blend into the batter more seamlessly and ensures that your pancakes will be as fluffy as possible. I set my eggs out about an hour before I use them. 

Maple syrup in a bottle on a wooden table surrounded with maple leaves.
Photo Credit: Canva.

Maple Syrup

This tofu pancake recipe is low in added sugar, using just two tablespoons of maple syrup. While I’m partial to its flavor — especially in pancakes — you can also substitute an equal amount of honey or six teaspoons of agave syrup.

How to Make Tofu Pancakes

Making these silken tofu pancakes is as easy as pie. (Actually, they’re much easier than pie.) With just a few simple steps, you’ll have a stack of delicious pancakes ready to enjoy in no time.

  1. Combine all dry ingredients in a large mixing bowl.
  2. Blend all wet ingredients together until smooth.
  3. Pour the blended wet ingredients into the bowl of dry ingredients and stir until just combined.
  4. Spoon a ¼ cup of batter on a hot griddle or pan and cook until set. Flip and cook until done, then serve hot!
Pouring maple syrup over a stack of dairy-free protein pancakes with butter and berries on the side.
Photo Credit: Sage Scott.

Toppings for Tofu Pancakes

Just like regular pancakes, you can top these tofu pancakes with any of the sweet, tart, or savory toppings you adore on traditional breakfast pancakes. A pat of vegan butter and maple syrup are classic choices. Fresh fruit like berries or sliced bananas can add a burst of tartness or sweetness. Nut butter, like almond butter or homemade peanut butter, are deliciously creamy toppings. And dairy free Nutella or chocolate sauce are rich additions to your flapjacks. Or, enjoy a savory twist with a few slices of turkey bacon and a fried egg. The possibilities are endless!

Storing Tofu Pancakes

This recipe makes 16 golden pancakes — approximately four servings — or 32 mini pancakes. I will often make an extra batch of pancakes so that we can use them throughout the week. Let the pancakes cool completely, and then store them in an airtight container in the refrigerator for up to five days. When you’re ready to enjoy your leftover tofu pancakes, simply pop them into the toaster and they’re reheated and ready to go.

These pancakes also freeze well and can be enjoyed for up to two months. 

More Alpha-Gal Friendly Breakfast Recipes You’ll Love

A stack of tofu protein pancakes topped with vegan butter and syrup, accompanied by fresh strawberries and blueberries.

Dairy Free Tofu Pancakes

Delivering the fluffiness of traditional pancakes with the protein power of tofu, this tofu pancake recipe is a game changer for anyone looking to enjoy a classic breakfast staple without dairy. Serve them with your favorite pancake toppings, and breakfast is served in no time!
5 from 26 votes
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Breakfast
Cuisine American
Servings 4
Calories 268 kcal


  • ½ cup all-purpose flour
  • ½ cup whole-wheat flour
  • 2 teaspoons baking powder
  • ½ teaspoon cinnamon
  • 1 teaspoon salt
  • 16 oz 2 cups tofu, pressed 1-2 minutes to remove water content, see notes above
  • 4 large eggs, at room temperature
  • 2 Tablespoons maple syrup
  • 2 teaspoons vanilla extract

Optional for Serving


  • Instructions
  • Combine the flours, baking powder, cinnamon, and salt in a medium mixing bowl.
  • Add tofu, eggs, maple syrup, and vanilla extract to a blender or food processor and blend until combined and smooth.
  • Add the wet ingredients to the dry ingredients and stir to combine.
  • In a griddle, cast iron skillet, or frying pan, heat a tablespoon of oil over medium-high heat. Scoop ¼ cup of tofu pancake batter onto the hot pan and gently spread into a circle shape.
  • Cook each pancake until bubbles form and the edges of the pancake are cooked enough to place a spatula underneath (about 4 minutes).
  • Flip the pancake and cook for an additional 2-3 minutes.
  • Serve with a pat of vegan butter and a drizzle of maple syrup or any of your favorite toppings.


Serving: 4 pancakesCalories: 268kcalCarbohydrates: 34gProtein: 15gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gTrans Fat: 0.02gCholesterol: 164mgSodium: 863mgPotassium: 363mgFiber: 2gSugar: 8gVitamin A: 240IUVitamin C: 0.01mgCalcium: 199mgIron: 3mg
Keyword dairy-free, tofu
Tried this recipe?Let me know how it was!

Thank you for sharing!

12 thoughts on “Rise and Shine with Easy, Dairy Free Tofu Pancakes”

  1. 5 stars
    I used extra-firm tofu and added some sliced bananas on top and it worked perfectly. The texture was just right. Such a simple but tasty breakfast.

  2. 5 stars
    Been looking for new recipes using tofu and this was such a good find! Immediately tried it out and I absolutely love it. Easy to make and even my picky eater son enjoyed this!

  3. 5 stars
    Tried out these dairy-free tofu pancakes for breakfast and they were super fluffy and delicious with a little sweetness that I loved. I topped mine with a maple syrup and some blueberries and it paired perfectly. Yummy! Definitely a new favorite in my breakfast lineup!

  4. This is a first! Never tried tofu pancakes before, but they look so delicious and I cannot wait to try them soon. Thank you for the recipe.

  5. 5 stars
    They were light, fluffy and had a great texture just the way I like my pancakes. I topped mine with some maple syrup and sliced bananas and it was absolutely delicious. Such a perfect start to my day!

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating