Meal Prepped Protein Pancakes
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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Ingredients
- 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
- 1½ tsp (6 g) baking powder
- 1 tsp (4 g) baking soda
- 2½ 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
Instructions
- 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.
Storage
- 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.
Reheating
- You can reheat these pancake in the microwave or even the toaster.
Video
Nutrition
Calories: 77kcal | Carbohydrates: 7.9g | Protein: 10.3g | Fat: 0.5g
NUTRITIONAL INFORMATION FOR THE PROTEIN PANCAKES
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.
Servings
Carbs
276.9g
Protein
359.3g
Fat
18.6g
Calories
2712 cals
This Post Has 16 Comments
Is there any substitute for the casein? I would love to make these.
Then buy some casein protein. Is it really all that hard?
Some people can’t eat casein protein Donald. So yes, I guess it really is that hard.
Good point Andrew! I certainly can’t tolerate it either – turns my guts inside out.
Not if you want a protein pancake. Whey and vegan proteins are not very good in pancakes. Maybe an egg protein
I’m guessing you could just use more flower instead of the casein and it would come out fine
*flour
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
Could I double the need for Casein and just replace it with 4 more scoops of protein?
if you do that it may require you to use more water because the casein is very absorbent
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?
Yes, just match the weight.
I have been wondering this for a while. When you say freeze until frozen solid on your snacks how long does that usually take?
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.
Tried these and they are amazing
This was the worst recipe I’ve ever had. It tasted like keto pancakes and had a texture closer to eggs than actual pancakes.