30 days of Meal Prep Tips & Protein Pancake Recipe

I love pancakes. Not only for breakfast, but sometimes for lunch, dinner, or when I have a craving for sweets. And while I love the "real thing," I actually do enjoy healthier versions of my favorite comfort foods. For me, making pancakes healthier involves adding more protein to balance out the ratio of protein, fat, and carbs. It also makes the cake more filling and keeps you full longer and until your next meal. This particular pancake kept me full for hours, while also providing more nutrients than a traditional one. 


Serves 1-2


  • 1 egg
  • 1/3 C egg whites
  • 1-2 TBS chia seed
  • 1/2 C milk (I used canned coconut milk)
  • 1/2 ripe banana (fresh or defrosted)
  • 1 scoop protein powder
  • 6-7 drops vanilla stevia liquid (or any other preferred sweetener, optional)
  • a few drops vanilla or almond extract
  • few drops lemon essential oil (or extract)
  • 1 TBS coconut oil


  1. Place banana, milk, chia seed, and egg in a bowl and let sit for about 20 minutes (if possible). The chia will gel and the ingredients will come to a similar temperature. 
  2. Heat up a non-stick pan to medium-medium high and add a TBS of coconut oil (optional if using a non-stick pan)
  3. Pour mixture into a blender and start blending on medium.
  4. Add scoop of protein powder. You should have about a cup of batter in the blender, and consistency should be liquid but not too runny. **Different protein powders will react differently in this mixture, so you might need to experiment. I have found that both whey and vegan powders work well, but some will require you to add more liquid to your batter. I used Thorne Mediclear Plus**
  5. Pour batter into heated pan. Cook for a couple of minutes and allow bubbles to form on the top of the cake. 
  6. Flip over. Color should be golden, but not burned. 
  7. Cook for an additional few minutes (cooking time will depend on stove top). 

Once finished, top with pure maple syrup, coconut nectar, honey, your favorite nut butter, greek yogurt, etc. I topped mine with homemade cashew yogurt that I had on hand, along with blender coffee - teeccino mix to drink. Serve with fruit or whatever else you like. 

Pancakes like these are great to make in batches and use during the week as well.

Turning your kitchen into a buffet of nutritious convenience foods is possible with a little planning. I am posting 30 days of meal planning tips starting last Monday, so follow me on Instagram and Facebook to get them all this month. I would love to see your meal prep pictures, so post them!

B Well,