Protein Sheet Pan Pancakes Recipe (Meal Prep Breakfast)
New Year's Resolution: "I want something I can prep once and use all week."
This is a sheet-baked pancake, cut into squares. Think meal prep pancake, not dessert.
One batch on Sunday = breakfast sorted for the entire week. No flipping. No standing over the stove. Just bake, slice, and you're done.
Sheet Pan Protein Pancakes Ingredients (4–6 serves)
- 1½ cups oats (blended into flour)
- 2 scoops vanilla protein powder
- 2 eggs
- 1 cup milk of choice
- 1 tsp baking powder
- 1 tsp cinnamon
- Optional add-ins:
- Mashed banana for natural sweetness
- Sugar-free syrup mixed into batter
- Blueberries or chocolate chips
- Pinch of salt for flavour balance
How to Make Protein Sheet Pancakes
- Preheat oven to 180°C
- Blend oats into flour if needed (or use pre-ground oat flour)
- Mix all ingredients until smooth and well combined
- Pour into a lined baking tray (20cm x 30cm works perfectly)
- Bake for 18–22 minutes until set and lightly golden
- Cool slightly, then cut into 6-8 squares
That's it. One tray, 20 minutes, breakfast for the week.
How to Use Your Meal Prep Protein Pancakes
Grab-and-Go Breakfast
Wrap individual squares in baking paper and store in the fridge. Grab one on your way out the door.
Toast & Top
Lightly toast in a pan or toaster, then add nut butter, Greek yogurt, or fresh berries.
Post-Workout Fuel
Microwave for 30 seconds and pair with a protein shake for fast-absorbing carbs + protein.
Snack Option
Cut into smaller squares for a high-protein afternoon snack that beats vending machine options.
Freezer-Friendly
Individually wrap and freeze for up to 3 months. Microwave from frozen for 60-90 seconds.
Why This Protein Powder Recipe Works for Meal Prep
✔ Prep once, eat all week — No more weekday breakfast stress
✔ High-protein per serve — Approx. 15-20g protein per square (depending on size)
✔ Uses protein powder efficiently — One batch uses 2 scoops for 6 servings
✔ Customizable flavours — Sweet, plain, or mix-in friendly
✔ Portable & convenient — Perfect for busy mornings or on-the-go eating
The Best Protein Powder for Baking
Not all protein powder performs the same when baked. Here's what to look for:
Vanilla Protein Powder
The most versatile flavour for baking. Works in both sweet and lightly sweet recipes. Blends seamlessly with oats and cinnamon.
Chocolate Protein Powder
Creates a brownie-like flavour when baked. Perfect if you prefer dessert-style breakfast options.
Plant Protein Powder
Works beautifully in this recipe. Adds extra fibre and binds well with oat flour for a hearty texture.
Whey Protein Powder
Bakes evenly and creates a fluffy texture. The most popular choice for protein pancakes and baked goods.
Shop premium protein powder for meal prep baking — vanilla, chocolate, whey, and plant-based options from trusted NZ brands.
Protein Sheet Pancake Variations
Chocolate Chip Protein Pancakes
Use chocolate protein powder and fold in dark chocolate chips before baking.
Blueberry Protein Pancakes
Gently fold fresh or frozen blueberries into the batter before pouring into the tray.
Banana Bread Protein Pancakes
Add 1 mashed banana and ½ tsp vanilla extract. Top with crushed walnuts before baking.
Apple Cinnamon Protein Pancakes
Dice 1 apple and mix into batter. Add extra cinnamon and a pinch of nutmeg.
Peanut Butter Protein Pancakes
Swirl 2 tbsp melted peanut butter through the batter before baking.
Savoury Protein Pancakes
Skip the cinnamon and sweetener. Add herbs, grated cheese, and diced vegetables for a savoury breakfast option.
Meal Prep Tips for Sheet Pan Pancakes
Storage
Refrigerate in an airtight container for up to 5 days. Place baking paper between layers to prevent sticking.
Freezing
Individually wrap squares in cling film, then store in a freezer bag. Label with the date. Lasts up to 3 months.
Reheating Methods
- Microwave: 30-45 seconds from fridge, 60-90 seconds from frozen
- Toaster: 2-3 minutes on medium heat for crispy edges
- Pan: 1-2 minutes per side with a light spray of oil
- Air fryer: 5 minutes at 180°C for perfectly crispy texture
Batch Cooking
Make 2-3 trays at once if you have oven space. Different flavours mean variety throughout the week.
Portion Control
Cut into equal-sized squares and count macros per piece for precise tracking.
Why Protein Powder Makes Meal Prep Easier
Meal prep isn't just about saving time — it's about having healthy options ready when willpower is low.
Benefits of Using Protein Powder in Meal Prep:
- Boosts protein content without extra cooking
- Extends shelf life of baked goods (protein helps retain moisture)
- Creates satisfying meals that prevent snacking
- Cost-effective compared to daily takeaway breakfasts
- Versatile across sweet and savoury recipes
Strategic Meal Prep Combo:
Pair these sheet pan pancakes with make-ahead protein smoothie packs and no-bake protein slices for a complete breakfast and snack rotation.
Macros Per Serve (approximate, based on 6 squares)
- Protein: 15-20g (depending on protein powder brand)
- Carbs: 18-22g
- Fats: 4-6g
- Calories: 170-220
Exact macros vary based on protein powder brand, milk choice, and optional add-ins.
Resolution Reminder
Meal prep isn't about perfection — it's about having better options ready when you need them.
One hour on Sunday gives you six days of easy, high-protein breakfasts. And with quality protein powder in your pantry, hitting your nutrition goals becomes automatic.
Stock up on protein powder for effortless meal prep. Shop NZ's best selection at Vitamins.co.nz with fast, free delivery on orders over $60.
