June ’26 Meal Prep Recipe: Protein Banana Pancakes

• Ingredients:
  • 40g oats (ground into flour)
  • 100g non-fat Greek yogurt
  • 1 large egg
  • 50g low-fat cottage cheese
  • 50ml whole milk
  • 1/2 medium banana (about 55g)
  • 1/2 tsp baking powder
  • Pinch of salt (optional)
• Instructions:
  • Prepare Oat Flour: Blend the oats in a blender or food processor until they resemble a fine flour.
  • Mix Wet Ingredients: In a bowl, mash the banana and mix in the Greek yogurt, cottage cheese, egg, and milk until smooth.
  • Combine Dry Ingredients: Add the oat flour, baking powder, and a pinch of salt to the wet ingredients. Stir until fully combined.
  • Cook the Pancakes: Preheat a pan over medium heat. Lightly grease with 4g butter. Pour small amounts of batter into the pan to form pancakes.
  • Cook and Flip: Cook for 2-3 minutes on each side, until golden brown and cooked through.
  • OR Baked Pancake Version:
    • Pour Batter: Lightly grease a 9×13 baking dish with a little butter (4g). Pour the entire pancake batter evenly into the dish, spreading it out with a spatula if needed.
    • Bake: Place the dish in the preheated oven and bake for 20-25 minutes at 400°F, or until the top is golden and a toothpick inserted into the center comes out clean.
    • Cool & Slice: Let the baked pancake cool slightly, then slice it into squares or rectangles for serving. Easier if you are short on time or want to prepare in bulk!
  • Serve: Top with a few blueberries, a drizzle of honey (6g), or maple syrup (7g)

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For every 100g:
Protein: 7.5g
Carbohydrates: 12.3g
Fats: 2.7g
Calories: 103

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