8 High-protein Sourdough Discard Recipes That Keep You Full

Got a jar of sourdough discard giving you the side-eye every time you open the fridge? Good. We’re turning that tangy gold into high-protein meals and snacks that actually keep you full. These recipes are bold, hearty, and outrageously tasty—perfect for breakfast meal-prep, quick lunches, and weeknight dinners that don’t feel like “health food.”

Each recipe is built to deliver satisfying protein with the bonus flavor kick of sourdough discard. Expect crispy edges, tender middles, and that signature tang playing wingman to your favorite toppings and fillings. Let’s get you cooking.

1. Protein-Packed Sourdough Discard Pancakes With Greek Yogurt Swirl

Weekend brunch, upgraded. These pancakes are fluffy yet filling thanks to a protein boost from Greek yogurt and eggs. The sourdough discard adds a tang that tastes like buttermilk pancakes’ cooler cousin. Ideal for meal-prep too—freeze and reheat like a dream.

Ingredients:

• 1 cup sourdough discard (100% hydration)
• 1/2 cup plain Greek yogurt (2% or higher)
• 2 large eggs
• 1/2 cup milk (dairy or unsweetened almond)
• 1 cup white whole wheat flour (or all-purpose)
• 1 scoop (25–30 g) vanilla or unflavored whey or plant protein powder
• 1 tablespoon sugar or maple syrup
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon fine salt
• 1 teaspoon vanilla extract
• Butter or oil for the skillet
• Optional toppers: extra Greek yogurt, berries, chopped nuts

Instructions:

1. In a large bowl, whisk sourdough discard, Greek yogurt, eggs, milk, and vanilla until smooth.
2. In a separate bowl, whisk flour, protein powder, sugar, baking powder, baking soda, and salt.
3. Fold dry into wet until just combined. Let rest 5–10 minutes to hydrate (batter will thicken slightly).
4. Heat a lightly oiled skillet over medium. Scoop 1/4 cup batter per pancake. Cook 2–3 minutes until bubbles form, flip, and cook 1–2 minutes more.
5. Repeat with remaining batter. Keep pancakes warm in a low oven if batching.

Serve with a dollop of Greek yogurt and berries for extra protein and fiber. For dessert vibes, add a spoon of peanut butter and a drizzle of maple—ridiculous in the best way. Tip: For extra fluff, separate the eggs, whip the whites to soft peaks, and fold them in.

2. Crispy Sourdough Discard Chickpea Fritters With Lemon-Tahini Sauce

If falafel and savory pancakes had a baby, it’d be these fritters. High in plant protein from chickpea flour and boosted with discard for tangy depth, they crisp up beautifully and hold strong for meal-prep lunches.

Ingredients:

• 3/4 cup sourdough discard
• 1 cup chickpea flour (besan)
• 1/2 cup water (plus more as needed)
• 2 large eggs
• 1 teaspoon baking powder
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon smoked paprika
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup finely chopped spinach or kale
• 1/3 cup finely diced red onion
• 2 tablespoons chopped parsley or cilantro
• Olive oil for pan-frying
• Sauce: 1/3 cup tahini, 2 tablespoons lemon juice, 1 small clove garlic (grated), pinch salt, warm water to thin

Instructions:

1. Whisk discard, chickpea flour, water, and eggs until smooth. Fold in baking powder, spices, salt, pepper, greens, onion, and herbs. Batter should be thick but spoonable; add a splash of water if too stiff.
2. Heat a film of olive oil in a nonstick skillet over medium. Scoop heaping tablespoons of batter and flatten slightly. Cook 3–4 minutes per side until deep golden and crisp.
3. For the sauce, whisk tahini, lemon, garlic, salt, and just enough warm water to reach a pourable consistency.

Stack with tomatoes, cucumbers, and the lemon-tahini drizzle. They’re stellar in pitas or on a grain bowl with quinoa for even more protein. Pro tip: Add crumbled feta to the batter for a salty pop.

3. Savory Sourdough Discard Cottage Cheese Waffles

Yes, cottage cheese. It melts into the batter, leaving you with light, savory waffles that pack serious protein. Perfect base for a fried egg or smoked salmon—brunch just got jacked in the best way.

Ingredients:

• 1 cup sourdough discard
• 1 cup cottage cheese (small curd)
• 2 large eggs
• 2 tablespoons olive oil or melted butter
• 3/4 cup all-purpose flour
• 1/4 cup fine cornmeal or oat flour (optional for texture)
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 3/4 teaspoon salt
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Black pepper, to taste
• 2 tablespoons chopped chives or scallions

Instructions:

1. Preheat your waffle iron. In a blender, combine discard, cottage cheese, eggs, and oil. Blend until smooth.
2. In a bowl, whisk flours, baking powder, baking soda, salt, garlic powder, onion powder, and pepper. Pour in the blended mix and fold to combine. Stir in chives.
3. Cook in a greased waffle iron until deeply golden and crisp—usually 4–6 minutes, depending on your machine.

Top with a runny egg, hot honey, and arugula, or go full bagel-mode with smoked salmon, capers, and dill. Freeze extras and re-crisp in a toaster—seriously satisfying weekday breakfast.

4. One-Pan Sourdough Discard Skillet Flatbread With Chicken And Greens

Everything you love about pizza night, minus the waiting around for dough to rise. This skillet flatbread uses discard for instant tang and binds to a protein-rich topping of chicken and greens. It’s fast, filling, and wildly customizable.

Ingredients:

• 1 cup sourdough discard
• 1/2 cup plain Greek yogurt
• 1 large egg
• 3/4 cup all-purpose flour
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 3/4 teaspoon salt
• 1 tablespoon olive oil (plus more for skillet)
• 1 cup cooked shredded chicken (rotisserie works)
• 1 cup chopped baby spinach
• 1/2 small red onion, thinly sliced
• 1/2 cup shredded mozzarella or part-skim
• 1/4 cup grated Parmesan
• 1/2 teaspoon dried oregano
• Red pepper flakes, to taste
• Lemon wedges, for serving

Instructions:

1. Whisk discard, yogurt, egg, olive oil, flour, baking powder, baking soda, and salt into a thick batter.
2. Heat a 10–12 inch oven-safe skillet with a slick of olive oil over medium heat. Spread the batter evenly.
3. Scatter chicken, spinach, and onion over the top. Sprinkle with mozzarella, Parmesan, oregano, and red pepper flakes.
4. Cover with a lid and cook 6–8 minutes until the bottom sets and browns. Broil 2–3 minutes to melt and brown the top, if your skillet is oven-safe. Otherwise, flip in sections to finish cooking.

Squeeze with lemon and slice. Swap chicken for chickpeas or cooked crumbled turkey sausage. Add a swipe of pesto under the toppings for extra flavor. Leftovers reheat perfectly in a toaster oven.

5. Sourdough Discard Egg Bites With Turkey And Cheddar

Starbucks vibes, but better and cheaper. The discard keeps these egg bites tender and a touch tangy, while turkey and cheddar bring the protein punch. Make on Sunday, crush your weekday breakfasts without thinking.

Ingredients:

• 1 cup sourdough discard
• 8 large eggs
• 1/2 cup cottage cheese or Greek yogurt
• 1/3 cup milk
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon Dijon mustard
• 1 cup finely chopped cooked turkey breast or turkey sausage
• 1/2 cup finely chopped bell pepper
• 1/4 cup thinly sliced scallions
• 1 cup shredded sharp cheddar
• Nonstick spray or oil, for the muffin tin

Instructions:

1. Preheat oven to 325°F (165°C). Grease a 12-cup muffin pan well.
2. Blend eggs, discard, cottage cheese, milk, salt, pepper, and Dijon until smooth and frothy.
3. Divide turkey, peppers, and scallions among cups. Pour egg mixture over, leaving a little room. Top with cheddar.
4. Bake 18–22 minutes until set with a slight jiggle. Rest 5 minutes, then loosen edges with a knife and pop out.

Eat warm or store in the fridge for up to 4 days. Reheat gently in the microwave or air fryer. Try feta and spinach, or smoked salmon and dill for a luxe twist. Add hot sauce if you like drama.

6. High-Protein Sourdough Discard Crêpes With Smoked Salmon And Herby Yogurt

These delicate crêpes are secretly swole, thanks to eggs and a little protein powder. They’re silky, flexible, and perfect for savory fillings. Brunch guests will think you went to culinary school.

Ingredients:

• 1 cup sourdough discard
• 1 cup milk (dairy or unsweetened almond)
• 3 large eggs
• 2 tablespoons melted butter or olive oil, plus more for pan
• 1/2 cup all-purpose flour
• 1/4 cup unflavored whey or plant protein powder
• 1/2 teaspoon salt
• Filling: 6–8 ounces smoked salmon, 1 cup Greek yogurt, 1 tablespoon lemon juice, 1 tablespoon chopped dill, 1 tablespoon chopped chives, black pepper, capers (optional)

Instructions:

1. Blend discard, milk, eggs, butter, flour, protein powder, and salt until smooth. Rest 15–20 minutes so bubbles calm and flour hydrates.
2. Whisk Greek yogurt with lemon, dill, chives, and pepper to make the herby sauce.
3. Heat a nonstick skillet over medium with a swipe of butter. Pour in about 1/4 cup batter, swirling to coat thinly. Cook 60–90 seconds, flip, and cook 30–60 seconds more. Repeat.
4. Fill warm crêpes with yogurt, smoked salmon, and capers if using. Fold or roll.

Add a handful of arugula and a squeeze of lemon on top. Not into salmon? Try rotisserie chicken with pesto, or sautéed mushrooms with goat cheese. Leftover crêpes freeze stacked with parchment between layers.

7. Sourdough Discard Protein Brownies (Fudgy, Not Chalky)

Healthy-ish brownies that actually taste like brownies. The discard keeps them moist and fudgy, while protein powder and nut butter deliver staying power. Perfect for a post-workout treat or 3 p.m. survival snack.

Ingredients:

• 3/4 cup sourdough discard
• 1/2 cup natural almond or peanut butter
• 1/3 cup melted coconut oil or butter
• 2 large eggs
• 1/2 cup coconut sugar or brown sugar
• 1/4 cup maple syrup
• 1 teaspoon vanilla extract
• 1/2 cup Dutch-process cocoa powder
• 1/3 cup chocolate protein powder (whey or plant)
• 1/2 teaspoon baking powder
• 1/4 teaspoon fine salt
• 1/3–1/2 cup dark chocolate chips (optional but encouraged)

Instructions:

1. Preheat oven to 350°F (175°C). Line an 8-inch square pan with parchment.
2. Whisk discard, nut butter, melted oil, eggs, sugar, maple, and vanilla until smooth.
3. Sift in cocoa, protein powder, baking powder, and salt. Stir until just combined. Fold in chocolate chips.
4. Spread into pan and bake 18–22 minutes until the center is just set with a little jiggle. Cool completely for clean slices.

These are chewy day one and even fudgier on day two. Sprinkle flaky salt on top if you’re fancy. For a mocha vibe, add 1 teaspoon instant espresso powder. Store chilled for the best texture.

8. Sourdough Discard Tuna Melt Cakes With Crunchy Slaw

All the cozy tuna melt flavor, none of the soggy bread. These pan-seared cakes are crispy outside, tender inside, and anchored with high-protein tuna and eggs—plus discard for tang and structure. A bright slaw on the side seals the deal.

Ingredients:

• 1 cup sourdough discard
• 2 (5-ounce) cans tuna in water, drained well
• 2 large eggs
• 1/3 cup finely diced celery
• 1/4 cup finely diced red onion
• 1 tablespoon Dijon mustard
• 1/2 cup panko or breadcrumbs
• 1/2 cup shredded sharp cheddar
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon Old Bay or paprika
• Olive oil for pan-frying
• Slaw: 2 cups shredded cabbage, 1 grated carrot, 2 tablespoons Greek yogurt, 1 tablespoon mayo, 1 tablespoon apple cider vinegar, pinch sugar, salt and pepper to taste

Instructions:

1. Mix tuna, eggs, discard, celery, onion, Dijon, panko, cheddar, salt, pepper, and Old Bay. Let sit 5 minutes so breadcrumbs hydrate. The mixture should be scoopable; add more panko if too loose.
2. Stir slaw ingredients together in a separate bowl and season to taste.
3. Heat a thin layer of oil in a nonstick skillet over medium. Scoop 1/4-cup portions, flatten gently, and cook 3–4 minutes per side until golden and cooked through.

Serve with lemon wedges and a big pile of slaw. Slide them into toasty English muffins with extra cheddar for a true “melt” moment. Swap tuna for canned salmon and add dill if that’s your vibe.

How To Work With Sourdough Discard Like A Pro

Quick refresher to make all eight recipes even better:

• Thickness varies: If your discard is very runny, you might need an extra tablespoon or two of flour in batters.
• Taste the tang: Older discard is more sour—great in savory recipes. Newer discard is milder—awesome for sweet bakes.
• Storage: Keep discard in the fridge up to a week, stirring before using. Freeze in 1-cup portions for easy recipe days.

Protein-Boosting Swaps You Can Steal Anytime

• Greek yogurt or cottage cheese instead of milk for crepes, waffles, and pancakes.
• Protein powder: Unflavored works best in savory; chocolate/vanilla for sweets.
• Cheese, eggs, and legumes: Easy adds that don’t mess with texture.

There you go—eight high-protein ways to turn that humble jar of sourdough discard into breakfasts, lunches, snacks, and dinners that keep you full and happy. Start with the pancakes or crêpes if you’re new, then graduate to the skillet flatbread when you’re feeling bold. Your fridge will never judge you again—promise.