This protein pancake bowl recipe is coming to you today on-the-fly! I typically plan and prepare my blog posts ahead of time, but this past week I had to do some shuffling of my planned posts so I’m turning lemons into lemonade and using today an opportunity to share one of my favourite recipes from my latest cookbook, Power Bowls.
I published Power Bowls in January this year with Sterling Epicure and the cookbook filled with healthy “power bowl” recipes to fuel you through morning, noon, and night. This particular recipe comes from the workout bowls chapter of the book with recipes to supply energy quickly and support the body during and after exercise. The workout bowls, including these tasty blueberry and banana protein pancake bowls contain a perfect blend of carbohydrates, proteins, vitamins, and minerals that help to repair muscles and satisfy appetite.
Pancakes in a traditional stack are almost always delicious and satisfying but packed with protein, diced into perfect bit-sized pieces to fill a bowl then drizzled and sprinkled with tasty, healthy toppings really takes the whole idea of pancakes up a notch!
The pancakes in these bowls are made with whole egg and egg whites which bring in a nice amount of protein as well as a touch of almond flour which adds in plant-based protein (there’s more than 15g of protein in each serving!). Bananas create bulk for the protein pancakes and add in a nice amount of fast-digesting carbohydrates that serve to provide fast energy and convert to muscle-restoring glycogen post-workout. The juicy, fresh blueberries compliment the pancake bowls with a nice dose of sweetness and vitamin C.
Peanut butter brings a rich and creamy touch to these pancakes as well as healthy fats, magnesium, and even more plant-based protein. The final drizzle of pure maple syrup adds natural sweetness that doesn’t spike blood sugar levels (I can’t say the same about most traditional stacks of pancakes!!).
While I definitely encourage you to enjoy these protein pancake bowls any time of day, for best workout-related benefits, enjoy one of these power bowls 60-30 minutes before exercise or 30-60 minutes after exercise.
Are you a fan of pancakes? Have you ever tried them packed with protein and in “Power Bowl” form? I’d love to read about it in the comments below!
- 2 ripe medium bananas, peeled (185g peeled weight)
- 1 tablespoon almond flour
- 1 whole egg
- 2 egg whites
- 2 tablespoons peanut butter, divided
- ¼ tsp baking powder
- ½ tsp pure vanilla extract
- ⅛ tsp salt
- ⅓ cup + 2 tablespoons fresh blueberries
- 1 tablespoon pure maple syrup, divided
- Add the bananas, almond flour, egg, egg whites, 1 tablespoon peanut butter, baking powder, vanilla extract, and salt to a blender.
- Blend on low for 20-30 seconds until well incorporated and mostly smooth. There may be small chunks of banana remaining and that is fine.
- Transfer pancake batter to a bowl and stir in ⅓ cup fresh blueberries.
- Heat a griddle or a large non-stick pan over medium heat and grease lightly with coconut oil or cooking spray.
- Pour “sand dollar” sized portions (about 3 inches in diameter) of the batter onto the pan or griddle.
- Cook 2-3 minutes on one side, and when the pancake begins lightly bubble, it is ready to be flipped.
- Cook 1-2 minutes more on the other side.
- Repeat the process to make 10 pancakes total.
- Create two stacks of 5 pancakes and cut the pancakes evenly into quarters.
- Divide the quartered pancakes between two small bowls and top each bowl with 1 tablespoon of fresh blueberries, and then drizzle ½ tablespoon of peanut butter and ½ tablespoon of pure maple syrup over each bowl to garnish.
Also, be sure to pin the photo below to save this recipe for later and if you haven’t picked up your own copy of Power Bowls yet, grab it over here in Amazon! You can also check out my first cookbook Energy Balls on Amazon here.
P.S. If you love this recipe you have to try my Vegan Protein Gluten-Free Banana Muffins recipe!
Have a lovely Sunday,
What is the nutritional info for these please?
Hi Samantha! 386cal/23g protein/21g fat/42g carb/8g fibre
These Pancake Bowls look & sound amazing! Thanks for sharing the recipe 🙂 Just wanted to double check, is 1 tablespoon almond flour all that is needed?
Yes! It seems like such a small amount but the bananas and eggs really do the work in these pancakes!