Lil Blueberry Protein Pancake Bites
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 flourā£ā£
- Ā¼ 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
- Ā½ cup (130 g) liquid egg whites
- ā cup (45 g) frozen blueberries small ones work best
- 1 tsp (4 g) baking powder
- 10 tbsp (150 ml) water Ā½ cup + 2 tbsp
Instructions
For the Pancake Bites
- Preheat your oven to 325Ā°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 āServingsā 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
This Post Has 2 Comments
Could you make these with whey? Or do you strongly suggest the casein?
its in the instruction, point no. 2