Lil Blueberry Protein Pancake Bites

Close up image of a Lil Blueberry Protein Pancake Bite

Lil Blueberry Protein Pancake Bites

Pancake batter poured into a mini muffin tin and baked to create blueberry pancake bites. Bake these, throw them in the freezer, and reheat them whenever you need in the microwave. Serve with a side of maple syrup.
PREP TIME
10 Minutes
COOK TIME
9 Minutes

Per Serving – Makes 24

29 Calories

4.4g C | 2g P | 0.3g F

How to Make Lil Blueberry Protein Pancake Bites

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Close up image of a Lil Blueberry Protein Pancake Bite

Lil Blueberry Protein Pancake Bites

4.72 from 7 votes
Course: Breakfast, Snack
Cuisine: American
Keyword: 30 minutes or less, freezer friendly, gluten free, under 10 ingredients, under 500 calories
Prep Time: 10 minutes
Cook Time: 9 minutes
Total Time: 20 minutes
Servings: 24 bites
Calories: 28kcal
Pancake batter poured into a mini muffin tin and baked to create a similar flavor and texture to pancakes. Bake these, throw them in the freezer, and reheat them whenever you need in the microwave. Serve with a side of maple syrup.
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Ingredients

  • 1 cup (100 g) oat flour⁣⁣
  • ¼ cup (25 g) tapioca flour corn starch would probably work
  • 1 scoop (30 g) vanilla casein protein powder I use the brand Optimum Nutrition but micellar casein will work
  • ½ cup (130 g) liquid egg whites
  • cup (45 g) frozen blueberries small ones work best
  • 1 tsp (4 g) baking powder
  • 10 tbsp (150 ml) water ½ cup + 2 tbsp

Instructions

For the Pancake Bites

  • Preheat your oven to 325°F.
  • In a large bowl, mix together all of the dry ingredients until no clumps remain. It is easiest for later if your bowl has a spout on it, not required however.
  • NOTE: I'm sure many of you will ask me if you can swap the casein with whey or leave it out all together. No, do not omit the casein and absolutely do not substitute with whey. Your pancake bites will become hockey pucks. A lot of the sweetness comes from the protein powder, do not leave it out. I have attempted this recipe by adding sugar in place of the protein powder and it does not work. The casein adds an airy quality that is not present when only oat flour is used. You can probably use wheat flour and omit the casein but add in some kind of sweetener.
  • Add in the water, egg whites, and 1 tbsp of blueberries. Mix until incorporated and your batter is pourable.
  • Spray a mini muffin tin with cooking spray. Make sure to coat all sides of the well.
  • If your bowl doesn't have a spout you may find it easiest to transfer the batter into a large ziplock bag to use as a piping bag. Cut off the corner to fill each well of your mini muffin tin.
  • Fill each well about half way with batter. This recipe makes 24 bites. Top each bite with the remaining blueberries.
  • Bake for 9-10 minutes.

Storage

  • Once the bites have completely cooled, place them in a ziplock bag and remove as much air as possible. Store in the freezer.
  • Reheat the bites in the microwave and serve with maple syrup.

Video

Nutrition

Calories: 28kcal | Carbohydrates: 4.4g | Protein: 2g | Fat: 0.3g

NUTRITIONAL INFO FOR THE Lil Blueberry Protein Pancake Bites

The information in this table represents the estimate for the total nutrition of the recipe as it is written. If you wanted to split the recipe into more or less servings than what is originally listed you can use this table to determine the nutritional estimates.  If you update the number of servings in the “Servings” field of the recipe above, the information in these tables are no longer accurate as you have updated the ingredients.

Servings
Carbs
105g
Protein
49g
Fat
7g
Calories
679 cals

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This Post Has 2 Comments

  1. Kevin LaDuke

    Could you make these with whey? Or do you strongly suggest the casein?

    1. Cristobal Rojas

      its in the instruction, point no. 2

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