Protein Pancakes | 10 Minute Breakfast, 34g of Protein, Low Calorie
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- เผยแพร่เมื่อ 15 มิ.ย. 2021
- Here is a link to my website where you can find the recipe for the Protein Pancakes: mealprepmanual.com/protein-pa...
Here is a link to the recipe for the batch of Pancake Mix:
mealprepmanual.com/protein-pa...
On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎
FOR THE PANCAKE MIX
INGREDIENTS
15 scoops (500 g) vanilla whey/casein blend 50/50 blend. I mix whey and casein together myself.
4 cups (400 g) oat flour
1 ⅔ cups (200 g) tapioca flour or cornstarch
5 tsp (20 g) baking powder
INSTRUCTIONS
Mix all the ingredients together so no clumps are present. For the protein powder I use 250g of vanilla whey and 250g of vanilla casein.
Store the mix in a ziplock bag or container.
FOR THE PANCAKES.
INGREDIENTS
1/4 cup (56g) Pancake mix
OR
¾ scoop (25 g) vanilla whey/casein blend 50/50 blend. I mix 12.5g of whey and 12.5g of casein together
¼ cup (20 g) oat flour
1 ⅓ tbsp (10 g) tapioca flour or cornstarch
1/4 tsp (1 g) baking powder
¼ cup (60 g) liquid egg whites
⅓ cup (75 g) plain nonfat Greek yogurt
1-2 tbsp (25 g) water
INSTRUCTIONS
1. 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 as well. Only casein will work but you may need more water in the batter. The 50/50 blend is best.
2. Add in the wet ingredients and mix thoroughly.
3. Heat a griddle/skillet on medium heat and spray with oil. Add the batter and cook for a couple minutes, then flip. - แนวปฏิบัติและการใช้ชีวิต
![[TH] VCT Pacific Stage 2 - Week 1 Day 2 // GEN vs T1 | PRX vs TLN](http://i.ytimg.com/vi/ZkFjjJNwzH0/mqdefault.jpg)
This video reminds me of the time when I was learning how to cook. I had just got the diet plan (created it from Next Level Diet iirc) at the age of 22 and started preparing my own meals from the food I got in the plan. I was so motivated back then. I broke my barriers when it comes to amount of food I can eat in a day, resulting in noticeable gains for a newbie. I recommend everyone to take care of their diet first, the rest will come naturally.
Spammer
nobody cares dude .. go and make this spam somewhere else .. nobody buy now a diet plan from them
@@Cammeraman_Edits I think people care, and I am not spamming. Have a nice day and don't be rude.
@@karlbodmer4368 you're right, we do care! And even tho I've been into lifting and taking care of my diet for about 2 years now, my abilites to cook are rather limited and I keep most of my stuff very basic. This motivates me that it's never too late to learn a new skill like cooking. That's why I love this community, everybody is motivating each other and pushing themselves to be the best version of themselves.
Have a great day and may God bless your soul
It's cool that it can work both ways too, as soon as I started working out I thought "I can't eat that, I have to workout later"
Hey man, I was a fine dining chef for years. I have a massive pancake addiction, I developed a almost identical protein pancake recipe that lets me eat a fat stack of pancakes to hit what ever macros (bulk/cut), if you make fresh and whip your egg whites to soft peaks plus use a little buckwheat flour you can get a killer texture
🙌🙌
What amount of buckwheat flour to egg whites? I really want to try this!
@blueberrysquaressleepymold About how much buckwheat flour would you use in this recipe?
Go for 20-30% of the oat flour replaced with buckwheat, sometimes I replace the oat with normal whole grain or spelt but this does change the texture.
Anything you can substitute for the Greek Yogurt? Unfortunately I despise yogurt, cream cheese and stuff like that.
Ive been looking for a channel that covers food this way. Being cost effective, calorie effective and the pancakes look delicious. Cant wait to try these!
Dude your channel is really helping me out, I really appreciate it. This is the first week I've gotten into meal prepping and it doesn't feel like it has to take a ton of time and I'm eating wayy healthier. As I work on my weight loss journey here I am pumped to keep revisiting your channel.
Weight loss 😂😂
I’m so glad I found this channel! Makes meal prepping so easy
Glad to hear that 🙌
Hi Josh, if people don’t have acces do caseine powder I recommend adding about 40 grams of blueberries. I just did that this morning and it’s a huge improvement! Not dry at all anymore.
Thanks brother
U can add banana too
@@perihankaftelen9520 how many bananas
40 g of banana
Do you just add more Whey then or just omit the casein
Best. Recipe. Ever.
Been making these for about 6-8 months now, and just bought enough item for my forth, 3x recipe (750g proteinpowder, 1,2kg oat flour ect)
Each batch sits easily for months in a large glass container. I love blueberriejam, and my local sugar-free type only got 56cals/100g. So a double dose of these pancakes with plenty of blueberries comes up to a total of like 550cals which is a ridiculous low amount for such a big, and extremely tasty meal.
I’m so glad I found your channel and website it’s been a godsend keep up the good work brother
Just made my first batch, WOW! I forgot to purchase the greek yogurt, they still taste great. Can only imagine how they are amplified with the yogurt. Thanks, love your channel!!
Dude these pancakes are insane. I have always had problem with overeating because i love food and making tasty healthy low calorie food has always been time consuming becuz i always made it in small batches & taste was mediocre. This is easy to make, fast, low kcal, big batches & it tastes really good. It doesn't even have to taste amazing imo but this is better than regular pancakes in many aspects because you can remove all the classic condiments that makes you feel worse after eating, and its still sweet from the protein powders.
Really fantastic food, can't wait to try more of your recipes!
Commenting for the algorithm. I’ve used this recipe and love it. Thank you so much for putting so much effort into these videos
I cant believe how filling these pancakes are, i always actually feel full after eating this serving size! Drizzling the pb fit onto them makes them taste even better
Just made this mix up to exactly what is written above and they are very nice indeed :) Thank you from Essex England !
This is awesome. I can't wait to try it!
I really like using frozen blueberries and a little honey, sometimes I add vanilla extract, as a topping for pancakes and waffles.
Thank for the recipe it looks so good. Can't wait to try it.
Game changer! I subscribed, this channel is for sure about to blow up was at 50k last night now you’re at 60!! Good videos great recipes I dig it man
Thank you so much 😎
@@TheMealPrepManual Dude you’re growing so fast last week you were at like 40 and now you’re 116
I’ve been eating this pancake for a week and a half now. It’s amazing. I eat it almost every morning. Great for protein gains!
I didn’t have high hopes for these as I had tried many other recipes in the past and they were all crap. But wow these were the first ones that actually tasted great!
My friend I followed your recipe 100% and I am happy to report 100% success. Delicious protein pancake mix ready for the next few weeks. Thank you
You can whip egg whites into a foam like texture and fold that into the mix instead of adding casein protein to give it fluffiness. I make my protein pancakes this way.
Thank you sir
I use this as my go to waffle recipe, they indeed come out amazing. Today I used a couple of day old leftover dough and the waffles come out even moister, compared to when mixed right before baking - I suppose the dough hydrates better with time. Before baking I diluted some additional milk into it. These go great with Skyr joghurt on top, if you are after that additional protein macros.
Didn't have egg whites, so I used aquafaba (from a can of chickpeas) and it still turned out great! Thanks, Josh!
Just found your channel and just wanted to say thanks! Great content! And it’s helping me a ton with my meal prep. Keep it up!
Thank you for your support 😎
Wow, those look delicious! Definitely gonna try these.
🙌🙌
These are phenomenal. I took Josh's advice and made the big batch, and have been making these pancakes daily. Protein powders are normally brutal on my stomach, but for some reason (perhaps it's the inclusion of greek yogurt) I have zero issues with these. I top mine with more greek yogurt, hemp seeds, blueberries, and some honey. Definitely give these a shot if you're on the fence!
it because its mixed with oats, they are high in fiber
This pancake looks delicious and that’s for the rolled oats tip. I see give them a go that makes it quick in the morning as well, thank you x
Made them today. Holy Moly! Best Breakfast in a while!
I tried this recipe today and it taste pretty good. I would recommend this recipe for pancake lovers who still want to have pancake in their diet.
I used banana creme greek yogurt light instead of plain. I also added 1/4 teaspoon of vanilla extract. Delicious!
Just found this, game changer! Having this every day, more protien and less cals than the snack I was having ❤
Hey Josh, just wanted to say I just made your recipe this morning, they were wonderful, only difference from your recipe is I used chocolate casein protein, with vanilla whey, bc they didn't have vanilla casine protein, overall even with this change they tasted great, thanks for the video
🙌🙌
Delicious! Thanks for the recipe 😊
Really ....THE BEST RECIPE!!!, perfect recepy
Thx and greetings from BELGIUM
I did this without casein powder and it is in perfect condition BUT i didnt use greek yogurt, i used regular yogurt( its more watery than the greek yogurt, you can do it by pouring water to the greek yogurt) and it was fine, good recipe thank u
Just made these and they came out fantastic. Flavors were good and it felt great eating a stack of these on my cut
I eat them almost every morning, glad you enjoyed 😎
This is a nice recipe, I just add protein powder, eggs, and milk instead of water to regular pankcake mix and it works great.
I used this recipe, and it was great! The only thing I did different was I used a little less water. It made the pancakes fluffier.
Just tried this recipe, it came out fantastic. Really fluffy and tasty pancakes. I improvised the recipe a little bit and just eyeballed the ingredient amounts. I made sure the consistency of the batter was thick but runny enough to pour easily. I used the following:
Dry Pancake mix: Oat Flour (Grinded up Whole Grain Rolled Oats), Whey Protein Powder (Vanilla), Cornstarch, & Baking Powder
Additional Mix: In a blender, I added 1 whole banana, 2 eggs, Greek Yogurt, & Water and blended it completely
I added a small amount of the dry pancake mix in a bowl and then added the additional mix until the consistency was what I wanted (mentioned above). I added some chocolate chips in the batter and then cooked the pancakes on high heat. Came out fluffy & soft, chocolatey, protein full and I topped it with blueberries & strawberries.
Just my approach for anyone who wasn't able to find Casein, you can still make these come out good.
Baking powder, how much?
These are really good! Thanks man!
I know there is probably another comment saying this but I followed the recipe exactly but only had whey protein powder. It was absolutely delicious! Not hard, super moist and fluffy. I did add vanilla extract and 1 tbs of monk fruit sweetener because I have a sweet tooth, best protein pancakes I’ve ever made.
Same here, I'm making similar recipe to this one, with whey protein, and it's not disgusting as mentioned in the video, actually it's so tasty. 🤤
@@ahmicm23 500g of whey?
@@Kermitio1 I assume You meant 50grams of whey!? Yes You can go with 50grams for this recipe.
@@ahmicm23hey sorry for the late reply but I meant for the big batch
500g? Since in the video it says 250g of protein powder and 250g of casein.
I've been making these pancakes for the last couple of weeks and I'm very happy with them. Chopped banana goes great with them.
Love it.Just one tip if you want to spend a bit more time just whip the egg whites for fluffy pancakes 😋
Made these and turned out awesome, now I can have pancakes everyday
You weren’t joking about needing the casein powder. I tried with the naked blend and it came out dry. Also tried replacing 50 gr yogurt with 1/2 mashed banana(spread the rest of the yogurt on top) and that helps a little. Just got some casein yesterday and excited to see how it turns out. Also gonna try your snack muffins
How was it?
this recipe is unreal. The taste is just like a normal pancake with unreal macros. I used the splenda strawberries and fat free whipped cream i got for your cheesecake on this and it goes so well on it with minimal calories.
You're a real one Josh. Your firecracker beef and this recipe give me life
also your replies to some of the comments here are fucking hilarious
Has became a staple in my kitchen.
Thank you for your work!
Incredible and thank you!
Amazing recipe, and for me all 100% whey worked fine not sure what he’s talking about it being dry but hey to each their own
Very good Video, I will definitely try this recipe
Commenting for the algorithm. Love the recipe man
Just tried these. They are filling but delicious. I wasn’t hungry for lunch!
These honestly taste better then normal pancakes with the vanilla flavouring , 10/10
Just made these turned out great
This is perfect!
Delicious recipe and the numbers are unbelievable. I had some 80/20 casein/whey protein and it worked great. FYI, it’s Beverly UMP angel food cake flavor. Blueberries and light syrup, let’s get this pancake 🥞!
I did this recipe, I followed the measurement in the website. I did it with whey protein isolate and 1 whole egg. It was excellent. Of course did not taste like regular pancakes but it was a good healthy version. Maybe I might add a little bit of butter if I am not restricting my fat intake. Thanks alot
This looks delicious~ Definitely going to try it out. Thank you!
Thank you 😎
Unbelievably good!
I honestly prefer this over regular pancakes. They taste and smell so good
I just bought my first casein powder, for years I was using whey, and for the past two years I cooked with whey powder (donuts, cupcakes, Brownies and other recipes) trying to make an anabolic version of clasic recipes. Saw your video today and decided to try it and went to buy a casein powder and made it this night. My God! Best thing I ever made, thank you! I will try my other recipes which I made with whey with this casein powder aswell! New subscriber here, looking forward to checking your other videos.
Thank you so much 😎
Yes! Casein powder makes all the difference especially in baking anabolic donuts and such. We love our donuts and panckaes now!
Awesome! which brand did you buy?
@@jordaro2004 I went with optimum nutrition.
Nice, I was also finally able to afford buying casein and it arrived a couple of hours ago.
Made my "giant batch of pancake mix" and I am now excited to try (tomorrow).
It sounds really promising that you saw a big difference with casein. So far I have used only whey and the flavour/texture kinda sucks. I am hoping that casein will be a game-changer :D
I am excited to try this. I am on a calorie deficit atm and I am trying to eat as much protein as I can
Just made these. Oh my! Delicious!!!!
Glad you enjoyed them 😎
I've just tried this out and they are the best pancakes I've had in a long time. Super fluffy and tasty. I've made them with only whey and buckwheat flour, they turned out perfect, never used casein though so I don't know how that work. Try them with 100% chocolate chips and banana slices. Amazing. Love your channel 😊
hi, did you use the same proportion of buckwheat flour to replace casein protein? :o
Rafaela, are they filling?
Good recipe,
thanks)))
Mind blown! Answering all the right questions right away.
Without casein - no
Macros with and without toppings - done
Awesome info 👍👍
Love this!!!!
Just made these today, they were perfect - thanks!
Where they fluffy?
@@miguele.m4818 yea
Josh in the description box it says to use 1/4 cup of the mix for the pancakes but the video called for 1/2 cup. Which is correct! Living the channel, subbed about a week ago!
Uhhh might just be a typo. The answer is 56 grams. I don’t mess with imperial measures to be honest. I think it’s probably about 1/2 cup
@@TheMealPrepManual thank you for getting back to me!
damn bro, youre channel is taking off, I watched my first recommended vid from you about 2 weeks ago when you had 7.5K subs and now you at 21.6K
Thank you all these great recipes and making great videos that skip all the BS :)
Thank you so much 😎
And now 38.6k subs. I think he'll be the next big cooking TH-camr, a bit like how Ethan Chlebowski's taken off.
Over 70.000😄
More than doubling every 2 days lol
@@jtr82369
U watch 4 min Video
Cook 20 Minuten and have healthy food for a week
Deserved i guess
Just what i was looking for
Gives me the idea to put peanut butter, chocolate, and syrup on my pancakes in the morning.
Best protein pancake's recipe, I make this all the time but as gofri 😊 I use bigger than 50% portion of casein an less whey, not only egg white, but whole egg :)
Thank you for this
By far the best protein pancakes i've ever tried. Please go ahead and try it
I am making it non-stop,too...:)
However , I like to add a filling in form of protein pudding or yogurt,maybe some curd cheese or non-fat cheese,with a bit of a goat yogurt or milk,or maybe a goat sour milk instead of greek yogurt (yes,I am changing or combining cows product with goat - goat product are more expensive,but better)...and maybe add some fruit on the top,or in the filling like strawberry puree,mango,raspberry,blackberry etc... It turns out like real cake,not "just" a pancake.
There are so many options for great feast and overall indulgence in beautiful food...:)
That looks so lush 😍
21k today! Let's go!!!
WHOOP WHOOP 🙌
I eat protein pancakes every day for the past 3/4 years and the recipe is similar to yours. I make in large quantities then I put them in the freezer and I take 2 of them out the night before, then just heat it up in the microwave for 30/40sec.
I only use whey, but I and a banana for the fluffiness.
Great video as always! Could you make these and freeze them to maybe pop in the toaster for super speedy morning?
You can also add the chocolate chips to the batter so that they melt into the pancake for better taste.
AWESOME !!!
I used the same mix without the water and slightly different ratios for a mug cake. Takes far less and equally as good. PS. I added coffee to enhance the chocolate flavor 😅
i prepare them with whey only but i also add curd to the mixture so it stays moist just like the version you made
Fantastic channel..Thank you..😃x
great video man 100%
I used 100% all whey and used about double of water to get more consistency and it's sweet and not bad
I tried using a mashed banana instead of greek yogurt and i found that they tasted better. amazing recipe regardless though, thanks!
Big batches of dry ingredients. Love this.
These look great; I’ve never bought casein protein and I’ve made the ones from flexible dieting lifestyle and they turned out good as well. I think he has some sort of substitute for it but anyways, great recipe
damn just got this in my recommended, definitely going to give these a try, they look fire! add some sugarfree sirup to that and boy a morning feast!
These were PHENOMENAL!!! But they only made two pancakes instead of three. They looked to be the same size as yours. Do you use more mix than the 1/2 cup in the video?
Josh on the off-chance you read this -- have you played around with the ratios a bit? I've had the recipe like 30+ times now and love it, but today I added too much water (32g) and added more of the mix to compensate. It made the pancakes much fluffier and imo more enjoyable. I may play around with it more in the future and write what I find if anyone cares
great content mate, subscribed to the channel and the website! i was wondering can i use this mix for waffles?
Yes, absolutely
These are superb!!!!!!!
Thank you 😎
nice pancake flip bro 👌🏻
Thanks!
Very nice!!
Damn Josh, you blew up! Doubled subs in less than 24 hrs.
Thank you for your support 😎
I fucking love these things dude. Made the mix last night and had some this morning with some frozen peaches and syrup on top. 10/10