Meal Prepped Protein Pancakes

big batch of pancakes on a sheet pan

Meal Prepped Protein Pancakes

Meal Prepped Protein Pancakes made using a blend of whey and casein proteins with oat flour. These are great when batched prepped and stored in the freezer for an easy breakfast or snack in minutes. Top them with berries, chocolate chips, or eat them plain.
15 Minutes
1 Hour

Per Serving – Makes 35

77 Calories

7.9g C | 10.3g P | 0.5g F

How to Make Meal Prepped Protein Pancakes

big batch of pancakes on a sheet pan

Meal Prepped Protein Pancakes

4.55 from 11 votes
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: Dessert, gluten free, under 10 ingredients, under 500 calories
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes
Servings: 35 Pancakes
Calories: 77kcal
Meal Prepped Protein Pancakes made using a blend of whey and casein proteins with oat flour. These are great when batched prepped and stored in the freezer for an easy breakfast or snack in minutes. Top them with berries, chocolate chips, or eat them plain.
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  • 4 scoops (125 g) vanilla whey protein
  • 4 scoops (125 g) vanilla casein protein
  • 1⅔ cups (200 g) oat flour ⁣⁣
  • ¾ cup (100 g) cornstarch or tapioca flour
  • tsp (6 g) baking powder ⁣⁣
  • 1 tsp (4 g) baking soda
  • cups (600 g) liquid egg whites⁣⁣ or whole eggs, just match the weights
  • 3⅓ cups (750 g) plain nonfat Greek yogurt ⁣⁣
  • 1 cup (240 g) water ⁣⁣


  • Mix all the dry ingredients together so no clumps are present. NOTE: I have tested this with only whey protein and it doesn't turn out. Only casein will work but you may need more water in the batter. The 50/50 blend of protein is best.
  • Add in the wet ingredients and mix thoroughly. The amount of water required may be variable depending on the protein you use. You need the batter to be pourable but not too watery. Let the batter sit for 10-15 minutes to thicken up a bit for fluffier pancakes.
  • Heat your griddle or skillet over medium heat and spray with oil. Add the batter and cook for a 2-3 minutes each side or until browned and set.
  • Continue working your way through the batter until all of it has been used up and your pancakes are cooked. As your pancakes come out of the skillet, allow them to cool on a wire lined sheet pan.


  • Once all of your pancakes have cooked and cooled to room temperature. Align them on your sheet pan and place them into the freezer uncovered until they have frozen solid.
  • Transfer the pancakes to the Zwilling Fresh & Save zip top bags and use the vacuum pump to remove the air. If you try to vacuum seal the pancakes before they have frozen solid, they will get smushed. If you don't plan to vacuum seal, you don't need to flash freeze them.
  • I was able to make 35 individual pancakes from this recipe. The nutritional information is per each pancake with no toppings.


  • You can reheat these pancake in the microwave or even the toaster.



Calories: 77kcal | Carbohydrates: 7.9g | Protein: 10.3g | Fat: 0.5g


The information in the following table are estimates for the total nutrition of the recipe, as written. Input the number of pancakes you yielded to determine the nutritional estimates for your personal pancakes. I made 35 so I would input 35 into the first cell. If you follow the recipe listed above, as written, you can use these tables to determine the nutrition information if you wanted to split the recipe, as written, into more or less servings than what is originally listed.  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.

2712 cals

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This Post Has 24 Comments

  1. Andrew

    Is there any substitute for the casein? I would love to make these.

    1. Donald

      Then buy some casein protein. Is it really all that hard?

      1. Andrew

        Some people can’t eat casein protein Donald. So yes, I guess it really is that hard.

        1. Micah

          Good point Andrew! I certainly can’t tolerate it either – turns my guts inside out.

      2. Kristi

        hey doofus you misread what he said. Do yourself a favor and buy yourself some humility you fuckboy bitch.

        1. Danny


    2. Josh Cortis

      Not if you want a protein pancake. Whey and vegan proteins are not very good in pancakes. Maybe an egg protein

  2. Line

    I’m guessing you could just use more flower instead of the casein and it would come out fine

    1. Line


    2. Josh Cortis

      The whey by itself will not lead to a very good pancake. If you add extra flour it can help dilute the whey but i still wouldn’t be very hopeful they would be good

  3. Stefon

    Could I double the need for Casein and just replace it with 4 more scoops of protein?

    1. Josh Cortis

      if you do that it may require you to use more water because the casein is very absorbent

  4. Kevin Boatright

    Dumb question – If this calls for 8 total scoops (4/4) and 250g of whey/casein, what would I use if my protein powder contains both whey/casein? Would I still use 8 total scoops (250g) of said powder?

  5. Steven

    I have been wondering this for a while. When you say freeze until frozen solid on your snacks how long does that usually take?

  6. Taylor

    5 stars
    Made these last night and they turned out great. Had them for dinner and breakfast. I think I personally like the meal prep version of this recipe more than the other one. In the past I used Muscle Milk powder which has both whey and casein but this time I just went ahead and bought both, separate protein powders from Amazon because I plan on keeping snack city stocked with these.

  7. Albin

    5 stars
    Tried these and they are amazing

  8. Christian McGee

    1 star
    This was the worst recipe I’ve ever had. It tasted like keto pancakes and had a texture closer to eggs than actual pancakes.

  9. Meghan S

    What modifications would you recommend to add pumpkin into these? Hubby and I LOVE the pumpkin muffin recipe. Not sure what to cut out to add pumpkin in. Thinking less yogurt and water maybe?

  10. Pablo

    5 stars
    If you make this as the recipe says they turn out perfect. If you substitute things then you have no right to complain and leave garbage opinion as one of the guys did here. That said I did try them with whorl eggs since that is a bit more easier for me and they turn out basically the same. Not eggy whatsoever. Also do not use shit protein of you don’t them to tase as shit. Pescience vanilla is the perfect combo with flavorless casein for example.

    1. Mary

      5 stars
      Modified by using only whey (promix vanilla) and baked in mini muffin pans @350 for 10-15 min. Added a few chocolate chips too. Came out a little dry, but since I changed some things I didn’t expect perfect. I did expect them to be eggy since there’s SO much egg in it (I also used whole eggs, not egg whites) but that wasn’t the case. Will keep messing with it to get it how I want for meal prep snacks.

  11. Gorgon the destroyer

    These have no right to be as fluffy as they are.

  12. Rob

    How much are you measuring out to get 35 pancakes? Just curious

  13. Jon

    I have vanilla in both casein and vegan, can you substitute the vanilla whey protein for vanilla vegan protein?

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