Freezer Protein Pancake Bites
Mini protein pancakes frozen for quick grab-and-go snacking. 14g protein per serving and kids love the bite-size format.
PROTEIN 14g
CALORIES 180
P:E RATIO 0.5
TIME 30m
YIELD 6
P:E 0.5
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
1.5 cups pancake mix FLAVOR
2 scoops vanilla protein powder FLAVOR
2 eggs 14G PROTEIN
1 cup milk DAIRY
1 tsp vanilla extract FLAVOR
Cooking spray FLAVOR
Maple syrup for dipping FLAVOR
MEAL PREP LOGISTICS
- Storage: Freeze for up to 3 months.
- Batching: Silver dollar size is perfect for little hands.
- Reheat: Toaster: 1-2 minutes from frozen. Microwave: 30 seconds.
EXECUTION STEPS
01
THE MACRO PREP
Mix pancake mix, protein powder, eggs, milk, and vanilla until smooth.
02
HIGH HEAT SEAR
Heat a griddle and spray with cooking spray.
03
VEGGIE STEAM-SAUTÉ
Drop batter by tablespoon to make silver dollar-sized pancakes.
04
HIGH HEAT SEAR
Cook 2 minutes per side until golden.
05
STEP 5
Cool completely on wire rack.
06
STEP 6
Freeze on a baking sheet, then transfer to freezer bags.
PRIMARY CATEGORY
EXPLORE MORE Freezer ProteinRELATED INGREDIENTS
FULL EXECUTION PLANS
5-DAY HIGH PROTEIN MUSCLE GAIN PLAN ›GROCERY LIST
servings
- 1.5 cups pancake mix
- 2 scoops vanilla protein powder
- 2 eggs
- 1 cup milk
- 1 tsp vanilla extract
- Cooking spray
- Maple syrup for dipping