Protein Pancake (Without Banana)

How to make these protein pancakes?

1) Main INGREDIENTS

Vanilla Casein Protein Powder: You can use whey or casein protein powder but ensure it is vanilla flavoured for this recipe. From my experience of using casein, I find the taste and texture better, however it does depend which type of protein powder you purchase too.

Large Eggs: You can use egg whites but in this recipe I use the whole egg.

Rolled Oats: This is a fantastic ingredient to use because it helps thicken up the pancake mixture and it is a great binder. Also, it is macro-friendly and very nutritious.

Greek Yogurt: The key ingredient is Greek yogurt and I do not think it would be the same without. Generally, for protein powder recipes, I find Greek yogurt the perfect companion.

Almond Milk: You need a liquid to help blend the pancake paste and I prefer to use almond milk, however any milk or plant-based milk will work.

Baking Powder: Helps make the pancakes expand into a nice and fluffy shape. I only use two teaspoons to make these pancakes and the baking powder helps it rise into the ideal shape.

You can use this recipe to throw in extra ingredients such as chia seeds, flax seeds, nut butters, etc.

2) METHOD

Blend the ingredients: I suggest using a high pressure blender for this pancake mixture. Even with the addition of almond milk, it still turns into a thick paste, and a proper blender will make it smooth.

Add to frying pan: Pre-heat your frying pan on high heat and reduce it to medium before you drop the pancake mixture in the pan. I use coconut oil as my cooking oil and because I want my pancakes to be smaller, I just use two tablespoons. It will take roughly 3 minutes on each side and I cook several on the go.

Serve with fruit or nut butter: I prefer to throw in fresh fruit with these pancakes and you cannot beat strawberries and blueberries. However, feel free to add peanut butter or almond butter for extra protein and healthy fats!

3) Tips

They are fine to meal prep: You can meal prep these up to 4 days. They taste best when fresh but I love preparing these for my weekday breakfasts before work because they take only 40 seconds to reheat and I will munch them down quickly. I see it as a fun and satisfying way to eat protein in me first thing in the morning.

Make sure you include Greek yogurt: Seriously, these pancakes would suck if I did not use Greek yogurt. I believe this is the key secret ingredient for a perfect protein pancake!

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Protein pancakes in a meal prep container

Protein Pancake (No Flour) Meal Prep


  • Author: Mani
  • Prep Time: 5 Minutes
  • Cook Time: 15 Minutes
  • Total Time: 20 minutes
  • Yield: 3 Meal Preps 1x
  • Diet: Low Calorie

Description

This simple protein pancake recipe is a macro-friendly breakfast that you can eat every morning without worrying about your hips! With no flour involved, these pancakes are simple and easy to make, and is legitimate meal prep! 


Scale

Ingredients

Pancake Mixture

  • 60g (2 scoops) Vanilla Casein Protein Powder
  • 2 Large Eggs
  • 40g Rolled Oats
  • 2 tbsp Greek Yogurt
  • 100ml Almond Milk
  • 1 tbp Baking Powder

Cooking Oil

  • 3 tbsp Coconut Oil / or your preferred cooking oil

Instructions

  1. Combine all the pancake mixture ingredients in a blender and blend until it forms into a smooth paste.
  2. Pre-heat your frying pan and add the coconut oil.
  3. Add a large spoon of the pancake mixture to your frying pan – if you want your pancakes small just add one spoon, but add several spoons to make your pancake large.
  4. On medium-high heat, it should take around 3 minutes on each side for the pancake to cook.
  5. Serve with your favourite fruits or butter spreads. 

Notes

  • For meal prep purposes, refrigerate up to 4 days.
  • Ensure you fruit is fresh.
  • For best results using vanilla casein protein powder. 
  • The nutritional information only reflects the pancakes per meal prep box in my photo.
  • Category: Meal Prep
  • Method: Frying Pan

Nutrition

  • Serving Size: 1 Meal Prep
  • Calories: 222
  • Sugar: 1.6g
  • Sodium: 93mg
  • Fat: 9.1g
  • Saturated Fat: 5.1g
  • Carbohydrates: 10.3g
  • Fiber: 1.5g
  • Protein: 23.5g
  • Cholesterol: 143.6mg

Keywords: Protein Pancake, Protein Pancake Meal Prep

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