Meal Prep a Week of Protein-Packed Sheet Pan Pancakes That Offer 15 Grams of Protein ~ health and fitness,celebrity news,fashion blog,beauty women,whole foods,quotes about love

mercredi 27 mai 2020

Meal Prep a Week of Protein-Packed Sheet Pan Pancakes That Offer 15 Grams of Protein

I'm always excited to cut into a stack of soft and fresh-off-the-griddle pancakes, but ugh - making them can be such a process. It stinks because I have to stand over the hot pan with spatula in hand and make small batches of pancakes at a time, and everyone is waiting around for them to finish cooking! I have to use so much vegan butter to prevent them from sticking, so even if my batter is healthy, the end result is pretty high in fat. Since I've tried baking my pancakes on a sheet pan, my pancake game has been forever changed.

These pancakes are fluffy in texture, yet also firm enough to hold in your hand if you need to eat on the go. They have a deliciously cake-like sweet vanilla cinnamon flavor. I used frozen blueberries for this recipe, but you could use any fruit or mix of fruit - raspberries, strawberries, peaches, apples, bananas - the combinations are endless! I think they taste sweet enough without maple syrup, but feel free to add the toppings of your choice like fresh fruits, a sprinkling of nuts or seeds, or a dollop of nut butter or dairy-free yogurt.

This recipe is made with whole wheat flour and protein powder so each square offers five grams of protein - a stack of three offers 15 grams. There's also flaxmeal and low-carb blueberries for added fiber, making these baked pancakes so satisfying‚ you'll be full for hours.

Meal prep a batch of these vegan sheet pan protein pancakes on Sunday and you'll have a week's worth of breakfast ready to go, or freeze them for later!

Vegan Whole Wheat Sheet Pan Protein Pancakes

from Jenny Sugar, POPSUGAR Fitness

Ingredients

3 1/4 cups unsweetened soy milk
1 tablespoon apple cider vinegar
2 1/2 cups white whole wheat flour
1 serving vanilla plant-based protein powder (about 1/3 cup; I used KOS, which has 20 grams of protein per serving)
3 tablespoons baking powder
2 tablespoons flaxmeal
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 cup oil (coconut or olive)
1/4 cup maple syrup
1 teaspoon vanilla
1 1/2 cups blueberries (fresh or frozen)

Directions

Preheat oven to 425°F. Line an 11x17 baking sheet with parchment paper.
In a small bowl or four-cup measuring cup, mix the nondairy milk and apple cider vinegar and set aside to curdle.
In a large bowl, mix the flour, protein powder, baking powder, flaxmeal, cinnamon and salt together.
Add the oil, maple syrup, and vanilla to the nondairy milk mixture and mix well.
Pour the wet ingredients into the large bowl with the dry ingredients and mix until just combined.
Pour the pancake batter onto the parchment-lined baking sheet, using a spatula to spread it evenly. You'll notice that the batter will be puffy - that's the baking powder reacting with the apple cider vinegar, and that's what make's these pancakes fluffy. Top with blueberries.
Bake for 15 to 20 minutes, or until a toothpick inserted in the center comes out clean.
Allow pancakes to cool for five minutes before cutting into 16 squares. Enjoy with syrup, more fruit, nuts, yogurt, or nut butter. Store leftovers in an airtight container in the fridge for up to five days, or in the freezer for several weeks.

Here's the nutritional information for one square:

Information

Category: Breakfast/Brunch, Pancakes/Waffles
Yield: 12 pancakes (6 servings)
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 24 minutes, 59 seconds

mercredi 27 mai 2020