Meal Prepped Protein Pancakes
Servings: 35 Pancakes
Nutrition
Calories: 77kcal | Carbohydrates: 7.9g | Protein: 10.3g | Fat: 0.5g
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
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 36 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.
hey doofus you misread what he said. Do yourself a favor and buy yourself some humility you fuckboy bitch.
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Not if you want a protein pancake. Whey and vegan proteins are not very good in pancakes. Maybe an egg protein
I used flax proteins and needed to add more gluten free flour. Also I misscalculated the Greek yogurt so I added 150 GR of kefir
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.
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?
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.
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.
These have no right to be as fluffy as they are.
How much are you measuring out to get 35 pancakes? Just curious
I have vanilla in both casein and vegan, can you substitute the vanilla whey protein for vanilla vegan protein?
Love these! I use whole eggs, they turn out great. My kids live them too! My 9 year old likes to have these as a post sports snack.
Are there possible substitutes for the oat flour? Like wheat flour, rice flour, coconut flour? Do you use oat flour just for the gluten-free-ness or for other reasons as well?
We have made this recipe multiple times. For the preferable macros, I’ll take these any day over the little-to-no protein versions. They get fluffier than you’d expect.
When we ran out of oats to make oat flour, we used AP and they turned out just fine.
We’ve also tried using different flavored protein protein (cake batter, strawberry, etc). Would recommend once you make it once with Vanilla and know what to expect.
The only thing that ruins these pancakes is when someone’s rude in the comments. Makes them all soggy.
how are you deciding what makes one pancake, obviously it cant be NASA precision but are we talking 1/4 cup pour or what
I just calculated macros for the entire batter and divided by the amount of pancakes I ended up making, which was 24.
These are excellent. I used Gorilla Mind vanilla ice cream whey blend and nutricost vanilla casein. They taste great even without syrup. Super easy to defrost and eat quick with your hands. I highly suggest letting them COMPLETELY freeze before bagging them or they will become a big mass of frozen pancake. Freeze about 90 minutes, till they are frozen, but not rock hard, just kinda bendy. Take that opportunity to make sure they are not stuck together and give them another couple hours. When they are literally rock hard, bag and vacuum them.
Not sure how in the world you’re supposed to get 35 pancakes from this recipe. I wound up with 19 which is fine. My only issue was getting the batter thin enough. I added what felt like a lot of water and still had a batter that didn’t pour well which I think is why I had a hard time making smaller pancakes. Overall they taste great and will hopefully be a good alternative to the regular frozen pancakes my kids usually eat.
Were originally too sweet for me, didn’t even bother with syrup. They were very flat, as well. Over time taste has grown on me.
I’ve started putting a slight bit more of each levener when I make a batch to replenish my dry mix. Pancake coming out a lot fluffier, with no chemically taste from too much baking soda and baking powder, and I think it tempered down the sweet a little.
Used whole milk yogurt and whole eggs. Holy cow what beautiful tasty pancakes! Thanks bunches! Made 42, btw.
Just made this following the recipe exactly. Fried a thin pancake then put a wee bit of butter on it, along with some sugar free pancake syrup, then rolled it up. It was very good. I’m glad I discovered the video on YouTube because I’ll be making this regularly…..
Hello!
I want to try this recipe but I need to buy casein first.
Would micellar casein or is the difference way too big between those? Thanks