How to Meal Prep Protein Pancakes For Snack City in Your Freezer

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I truly think that these Protein Pancakes are the best out there. I usually just prep the dry mix ahead of time and form the batter whenever I want to make one but this time I prepped a big batch to throw into Snack City in my freezer. That way they only take 60 seconds to reheat and have ready to eat. Here is a link to the recipe: mealprepmanual.com/meal-prepp...
Here is a link to the ZWILLING Fresh & Save Starter Set. Use the code "MEALPREP" at checkout for an extra 10 bags for free when purchasing a starter set:
www.kqzyfj.com/click-10058830...
This video was sponsored by ZWILLING and their Fresh & Save Vacuum Food Storage System. I have been using ZWILLING knives for years and their Fresh & Save Vacuum bags for Snack City for almost a year now so when they reached out and asked if I wanted to collaborate, it was an easy yes.
#ZWILLING1731 and #FreshAndSave
Link to the Casein Protein: amzn.to/3Au2zlY
Link to the Whey: amzn.to/3ELmcbD
0:00 Intro
0:16 Recipe Start
1:48 Pancake Cooking
4:19 Zwilling Ad
5:27 Pricing
www.mealprepmanual.com
Affiliate Disclosure:
This post includes affiliate links from CJ

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Опубликовано:

21 июл 2024

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Комментарии : 301

@TheMealPrepManual 11 месяцев назад

Hey FYI, if you saw the phone number in this video before it got blurred out I wanted to let you know that it is the phone number of the police station and if you call it you are going to be sent to federal prison with no trial. It is not my phone number. It is the police station. Just wanted to give you a warning

@HeroC14 11 месяцев назад

Why would calling a local police station send you to federal prison?

@Changoleon1100 11 месяцев назад

@@HeroC14Sarcasm! Sarcasm you bozo

@AJ-eg3yr 11 месяцев назад

Can only imagine the amount of f bombs dropped when this number was found post edit. Lmao

@shanda9072 11 месяцев назад

Try using a Muffin pan next time.

@puffymarshmellow3149 11 месяцев назад

lock me up boys

@PurpleJaeden 11 месяцев назад

Actual tip from someone that has tried every pancake recipe in the world (really i have) If you don't want to use casein or you don't have it because it's hard to come by: you can use cottage cheese. Please note that this will also add some moisture. So you can most likely use a little less greek yoghurt

@Official_Triple_D 11 месяцев назад

How much about would you use then instead?

@ellaalmeida4068 11 месяцев назад

I use 1/2 cup oats, 1/2 cup egg whites , 1/2 cup cottage cheese

@mencot89 11 месяцев назад

thank you

@Goozeeeee 11 месяцев назад

I was interested in this since it uses ingredients that are staples, and it’s decently low effort. When trying to half it, I forgot to half the water, and so I decided on making crepe roll ups instead. We only have strawberry protein powder, so I used strawberry yogurt and added strawberry jam before rolling them up. Turned out pretty good! Thanks Josho

@user-bv7mk8id5t 11 месяцев назад

-Salt is used as a universal flavour improver because at low concentrations it will reduce bitterness, but increase sweet, sour and umami, which is desirable for sweet recipes.

@BlahBlahPoop617 10 месяцев назад

It brings the flavors together

@MH-kj9hh 10 месяцев назад

Yea, salt is basically necessary to actually be able to taste things, also his protein powders all contain salt which is why he hasn't noticed a difference in this recipe.

@francisvogs2452 11 месяцев назад

Glad to see your channel growing still, keep it up. This is such a joy to watch!

@weegee_ 9 месяцев назад

Mate, the way you described that oven pancake sticking to the tray was one of the funniest things I've heard in a long time. Naturally funny my guy! Love it.

@andrewstockdale6084 10 месяцев назад

I just made these with a 50/50 blend of casein and soy isolate protein powder, instead of whey. They came out really great but one thing to keep in mind is that soy protein seems to end up a lot thicker when combined with liquid, so as a result I needed to add more water to the mix, and ended up with twice as many pancakes as the recipe suggested! That's no bad thing but it does make them slightly less useful as a bulking food because it halves the calories & protein per pancake. By my calculations a plate of 3 pancakes made this way comes to 106 cals and 16.6g protein which is pretty good if you're cutting!

@Polimathe 11 месяцев назад

Love the price breakdown, doesnt really affect me but is an interesting stat to think about when making recipes.

@bencatzilla 11 месяцев назад

never seen a channel for meal prep which is closer to perfection, so gd useful

@tim_urbanhippie 9 месяцев назад

This explains so much! We've been trying to bake with whey alone, and have been getting really really dry results. Like dry enough to leech all the spit from your mouth in 5 seconds kinda thing. Thank you for demystifying this!

@melissasuarez2809 11 месяцев назад

I think baking sheet with parchment would work... I use parchment for the baked oatmeals because they stick like crazy... I might test it with this

@subarustavi 11 месяцев назад

Whey + Casien is an absolute must. I have been developing my own recipe for this type of thing for years and I have gotten it down to Oat flour, unflavored whey and casien, baking powder, sugar and oat milk. Add vanilla or cinnamon or whatever for flavor.

@rokturi 11 месяцев назад

no need for cornstarch right? is there an alternative? would potato starch work?

@subarustavi 11 месяцев назад

@@rokturi no you don't need it. It makes a lighter crisper texture. I just use more flour/oat flour because I'm lazy. I have never used potato atarch but it should work. Try it out. Make mistakes. Improve.

@zach3955 11 месяцев назад

That sounds bland and gross. This recipe is amazing

@BlahBlahPoop617 10 месяцев назад

I don’t get why one couldn’t use just whey and Greek yogurt? Greek yogurt is mostly casein protein. So if you don’t have casein why not just increase the Greek yogurt amount? Casein is casein.

@subarustavi 10 месяцев назад

@@BlahBlahPoop617 increasing the yogurt makes for a thiccc batter that cooks up weird. The reason for the casein is just to counter act the whey protein. Using all whey makes for the driest pancakes I've ever had. But hey, don't let the Internet stop you from experimenting. Try it and see how it is.

@CakeBanditJr 10 месяцев назад

Going tomorrow to stock our "Snack City" after receiving our Zwilling Vacuum + FREE bags today! Thanks to you, I have plenty of recipes and a great way to store them! Great work and keep em coming!

@passingforcoffee249 9 месяцев назад

I wanted to ask are the bags reusable or are they disposed after each use?

@CakeBanditJr 9 месяцев назад

@@passingforcoffee249 Reusable

@efrayimbulka2292 11 месяцев назад

Love the new format with the pricing included

@arkdova2710 10 месяцев назад

Made this twice, one time I substituted Greek Yoghurt + water with skim milk, out of pure necessity (didn't have yoghurt at home). Obviously, original beat it by texture and macros by a bit, but it was more than decent as a substitute, it was ~90% as good. Thanks for the amazing protein pancake recipe, from this day onwards, it's a staple food for me every day.

@ThatsWhereYoureWrong 11 месяцев назад

Thanks, Joshie. These look great.

@Beachdudeca 11 месяцев назад

I would make 2 key changes. Change that water with ButterMilk you add additional protein and it improves the final product. Add additional Buttermilk or Water to achieve the correct batter. As for the egg whites add them after you whip them to a soft peak, mix in some to start then fold in the balance. If the batter is to thick add some additional liquid.

@taoisttiger4702 11 месяцев назад

Egg whites from the carton can sometimes not wip properly because of the heating/pasturizing process making them. If you go from s shell then absolutely wip them.

@Unknown-hw7vt 10 месяцев назад

more protein but more calories

@paulkaehn6203 5 месяцев назад

@@Unknown-hw7vthigher total protein to calorie ratio which is the true important thing

@CharlesOwens04 10 месяцев назад

I made these from your website about two months before the video dropped. Did chocolate protein powders and they were fantastic.

@jenniferwinsor7740 11 месяцев назад

I just made a fresh batch of the sausage egg and cheese protein biscuits. Made them with the big scoop and now I can put them in the toaster oven in the morning. I don't have a air fryer.

@mrbungledisco 6 месяцев назад

This recipe is a winner, thanks Josh!

@KevinY5 11 месяцев назад

Bro, thanks a bunch for the Casein tip! I've tried so many different whey recipes and they always turn out so freaking dry and horrible. I'll be sure to give this one a try as soon as I can!

@MrWalksindarkness 11 месяцев назад

I already bought casein protein for the oatmeal bakes so it's nice to have something else to use it in

@1020percent 8 месяцев назад

These are a game changer! I think I can break the wall I’ve hit with these! Topping them with a cup mixed berries gives a boost in fiber and you don’t even need syrup! And stays under 300 calories if you eat 3 of them at a time! I actually struggled to finish 3!

@saraalbaladejo8116 11 месяцев назад

Thank you for the recipe! Have you (or someone else :)) tried using baking paper or a silicone baking sheet instead of pouring the batter on the baking sheet?

@Miss_SJay 2 месяца назад

I’m excited to try these out.

@square7935 2 месяца назад

these are crazy if u have all the ingredients

@Saihbreas28 11 месяцев назад

As always a great choice for breakfast. I usually do the oatmeal bake. Need to add these pancakes and the waffles too. Variety IS the spice of life. Ok got my Sunday Josh fix. I'm good for a week now. 😂

@StrikeEagleCinema 10 месяцев назад

there is nothing in this world I hate more than cooking, and for that you are the godsend I did not know I needed.

@whiskygrinch 11 месяцев назад

The Nobel Prize for you is fine with me... I love this... plus your "now I am older, please use the right ingedien..." heh.

@ZWILLINGUSA 11 месяцев назад

That prep work 🙌💯

@darren8014 11 месяцев назад

I jus tried this recipe and it is amazing! Pancakes were moist, fluffy and full of flavour! Fyi i used PEScience vanilla whey+casein blend protein powder and also substituted the water for buttermilk!

@stkbloc9717 5 месяцев назад

Did you use 250 grams of PEScience?

@TheTrain98 11 месяцев назад

Hey the phone number appears a little bit in the calculator part of the video

@AJ12Gamer 11 месяцев назад

He's got a love one in Northwestern Missouri 😅

@TheMealPrepManual 11 месяцев назад

Weird. I called the number and it was the police and they said if anyone else calls it they will be arrested and jailed forever

@VVabsa 11 месяцев назад

Nice! Gonna try it out soon.

@VVabsa 11 месяцев назад

Ok, so I did make them. Ended up with more pancakes than said on the site but that was just me trying to counter the fact I used whole eggs instead of just the egg white. They are delicious!

@kitsumech 11 месяцев назад

Thank you for breaking down the price per unit, but including how much it costs to acquire all the ingredients.

@wafflecrunch 11 месяцев назад

The current cost of ingredients is sadly much higher at least for the protein powders on Amazon. The casein protein gold standard from the link is nearly $45 currently for the 2lb jug. The whey gold standard vanilla ice cream is $76 for 5lb, also more than ten bucks more expensive than the information shared and used in the video. So overall be ready to spend at least $20 more total for getting the protein powder through Amazon, not sure if there are better deals out there otherwise. I still think the recipe is non the less great value for how much protein it gets you per dollar. Its also really quick and easy to make and quick to reheat.

@RemoteEars 11 месяцев назад

My recipe at 22yo was 1 banana (microwaved, then stirred till near liquid. 110 g egg whites 11g of Casein protein, 11g of Whey protein I haven't made em in a decade, but still remember

@chrisgeorge8664 11 месяцев назад

The way he was holding his fork at the end when cutting the pancakes 😂😮

@Noiconnotag 10 месяцев назад

If you use baking parchment paper it won't stick in the oven. Just bake the whole thing in the oven on 2-3 big sheets or cake pans, easy and less messy.

@RadicalRumin 11 месяцев назад

Pre heat the oven sheet before pouring the batter and then get it in the oven quick, that might solve the sticking problem. Same reason you want a really hot pan if you try to bake an egg in an uncoated skillet

@Wolf_3125 5 месяцев назад

This explains why could never make good protein pancakes on my own! I'll make sure to mix whey and casein protein next time! This recipe looks awesome!!

@alexandru_10 10 месяцев назад

Now that s a banger Thank uu

@colinmilky 11 месяцев назад

Mate try some baking paper on the sheet tray. Works a treat and saves spending an age cooking pancakes :)

@tjeanvlogs9894 11 месяцев назад

This is giving me a base to make adapt my favorite recipe. I need low insoluble fiber, much lower carb, and higher fat because I have a partially paralyzed GI system and cannot eat more solid food than a childs happy meal in a day. I am very allergic to casein but not whey, so I'm going to play with this one to see if i can get a recipe that works for me based upon my homemade yoghurt, whole eggs (folded in beaten egg whites is the trick to fluffier pancake regardless of the rest), my oat flour sourdough starter discards. Agree that you either need to line the baking sheet with parchment or pour batter into screaming hot pan if you actually want to get it out. Reason for sourdough and other ferments in my diet is the ratio of soluable to insoluble fiber rises with fermentation. Fermented foods change some of the insoluble fiber into soluable ones like pectin, which my body toerates better. Similar thing happens to a lesser extent with pressure cooking veg and grains. Thanks for putting these up.

@JohnCenaWarriorPrincess 11 месяцев назад

You could also try beating the eggs whites and folding them in last to make even fluffier pancakes. Don't know how well they'll hold up when making such a large batch for snack city though.

@TheMealPrepManual 11 месяцев назад

I think as long as you flash freeze them while still fluffy it could work

@smartperson1 11 месяцев назад

You maybe maybe could even increase the liquid slightly and gelatinize some of the oat flour first, tangzhong style, for extra softness. I'm not sure if it will work with a batter like this.

@josephestes7076 11 месяцев назад

3 things to address: 1 - you are awesome, thank you for posting this content 2 - I wonder if wax paper would have worked on the baking sheet 3 - I dont like prison so I wont call that phone number lol

@TheSilverwing999 11 месяцев назад

Nice will try making these later

@TheMealPrepManual 11 месяцев назад

Hope you enjoy

@ZestyZaku 11 месяцев назад

You got me at the little tornado, sick.

@jameslongstaff2762 11 месяцев назад

Your waffle recipe is a staple for me, but this seems more like a snack

@timothyburrows9622 11 месяцев назад

I think PESceince is fairly close to 50/50. The first ingredient on their select proteins is milk protein (which they say is 80% casein and 20% whey) and then they add additional whey as the second ingredient. Its impossible to know the exact ratios but it should be pretty close.

@TheMealPrepManual 11 месяцев назад

Lots of people use pescience and have said good things

@deadmayday6702 11 месяцев назад

On their website Q&A, they say that it is 50% whey 50% casein

@timothyburrows9622 Месяц назад

I come back to this video every couple months to see John shit talk his induction burner and the attempt at the sheet pan pancake.

@munkku 11 месяцев назад

Do u think increasing the caseine to whey ratio would improve moistness? I made waffles using this recipe and they turned out a little dry imo I also might have overcooked them as I like waffles to be crispy on the outside, not sure tho I gotta remake them.

@TheMealPrepManual 11 месяцев назад

It’s possible that could help. Hard to say to be honest

@thestakingchannel 5 месяцев назад

They look great and that’s funny

@ShotgunLlama 8 месяцев назад

I haven't tried freezing them yet, but equal parts by volume bisquik, pea protein, and wheat gluten, plus a nice pinch of baking powder and enough water to get a cake batter consistency makes a decent and dead simple protein pancake

@victormegir3041 11 месяцев назад

PERFECT

@texasmarshalls 10 месяцев назад

Can you explain why you use Casein protein and the benefit of using this with the usual protein? Love your channel and recipes!

@TheMealPrepManual 10 месяцев назад

2:43

@acwells01 11 месяцев назад

Have you tried this with flavored yogurt (like mixed berry) or added in frozen fruit? Thinking of ways to vary the flavor.

@TheMealPrepManual 11 месяцев назад

I haven’t but that shouldn’t be an issue

@drushed7387 3 месяца назад

Instead of mixing whey and casein you can just use powdered skimmed milk. Though it has lactose... So that's another factor. But milk powder has been shown to have protein absorption better than caesin and whey isolates

@mariusloesch820 11 месяцев назад

Have you tried to freeze the batter in portions to make them fresh right out of the freezer? Maybe freeze them in a muffin tray or something?

@TheMealPrepManual 11 месяцев назад

No I don’t think that would work. It wouldn’t be able to flatten out in the pan if it’s frozen

@TheDevineFempress 10 месяцев назад

I would suggest suggest free soda instead of water either that or sparking water it creates a much fluffier pancake

@matt27usmc 7 месяцев назад

Can these be made without whey protein powder?

@vgvlogs4182 10 месяцев назад

Oh this is the same recipe as the waffles. I tried to make them as waffles but no good in my wafflemaker at least. But I made them into pancakes and they are awesome and I make a big batch again and again. Then just throw them in the toaster. I look forward to having them they are that good. And btw I put them into stacks of 8 into the freezer and yeh they stick together a little bit but I just pull them apart with my fingers with ease to get 2 pieces for the toaster. And I am petite little lady lol no muscle mountain at all. 😂 And even if they get extra stuck I just use a butter knife in between and it is loose immedietly.

@gabecoelho647 11 месяцев назад

Cool video! Do the pancakes not stick to each other using the zwilling bags? If so is it because there is no air?

@TheMealPrepManual 11 месяцев назад

No that is why you have to freeze them uncovered first. Then they each freeze individually

@JustenHarden 11 месяцев назад

The pricing breakdown truly pleased my analytics obsession

@christianp1788 10 месяцев назад

I've started making "sheet pan pancakes" to make early mornings easier. Line the sheet with parchment paper and it wont stick. Just let it cool slightly then you can flip the entire baking sheet onto the cooling rack and the paper will peel right off the 'pancakes'. I actually cut them into strips instead of squares for those mornings where breakfast happens in the car. I can't be bothered to babysit 20+ pancakes when I can just throw it in the oven for 10-15 minutes @ 425 F.

@kindraschell6852 10 месяцев назад

Did you use the recipe in this video I was wondering how it would bake in a sheet pan. Because I too cannot be bothered to make 1 single pancake at a time for 3 hours

@christianp1788 10 месяцев назад

@@kindraschell6852 I've been using a pancake/waffle mix from a local mill that we like, but any recipe should work. I line it with parchment paper, then spread the pancake batter into an even layer and bake. My mix makes about 10 pancakes per patch, and it takes a double batch to fill the pan. You bake it just like a cake. Check it with a toothpick to see if the inside is done.

@LOOTCAMP 11 месяцев назад

Hey, I'm looking around for a combo solution for a high powered blender with a food processor attachment. To have benefits of both in one gear. Do you have any honest recommendations? Is the Zwilling Enfinigy worth it?

@TheMealPrepManual 11 месяцев назад

Does it have the food processor attachment? I don’t have that with mine so I can’t say anything about it if it does. The Zwilling blender is a great blender and way outperforms the ninja I used to have but to be completely honest my vitamix is a better blender but it is also almost $1000 once you add on the food processor attachment.

@Boorosan 10 месяцев назад

What is an alternative to caesine protein

@500superrich 11 месяцев назад

Hey Josh! Any idea on how pea protein works as a substitute to casein? Is it better than straight whey or is it still crap?

@TheMealPrepManual 11 месяцев назад

It’s similar to only whey in my experience

@500superrich 11 месяцев назад

@@TheMealPrepManual gotcha. Thanks for the quick reply! I couldn't find anything on Google

@Iceteahottea 10 месяцев назад

How long would you say the protein pancakes last in the freezer? I'm trying to portion it out so I don't make too many at once or too little. I don't want to have them go bad.

@TheMealPrepManual 10 месяцев назад

Months if stored properly

@ivinitmittal 11 месяцев назад

5:21 Looks soo cool! Apart from that does it have some other benefits over the regular cheap containers?😂

@TheMealPrepManual 11 месяцев назад

The air tight seal will help it stay fresher for longer 🫡

@wdenman12 11 месяцев назад

What’s it like if you use just normal flour vs oat flour? Does the gluten mess with the freezing?

@TheMealPrepManual 11 месяцев назад

I wouldn’t think so. I don’t ever cook with wheat so I can’t say for sure

@justinbernardo8240 9 месяцев назад

looks so good. Cant wait to make this. 1 hour later: CBA.

@mmtv9511 10 месяцев назад

Wouldnt it be more calorie friendly with plain ap flour? Would it be better in texture and flavor?

@TheMealPrepManual 10 месяцев назад

It would be about the same calorie wise. Texture probably would be better but I don’t eat gluten

@gideononoriode1383 5 месяцев назад

One question tho..the batter that got wasted while you were experimenting…was it a left over from the same batter that produced the 35 pan cakes?..if yes does it mean this recipe can produce more than 35 pan cakes?

@Senor_spielbergo 11 месяцев назад

What about hydrolyzed whey?

@yvonnerenoult1819 11 месяцев назад

I bet you could use parchment paper and bake on the sheet pan.

@MorkaiAU 11 месяцев назад

The Nokia 3310 is the strongest building block known to man, now Josh has discovered the strongest adhesive known to man... This pancake batter!

@andyphantom99 11 месяцев назад

How long could I keep the batter in the fridge if I wanted to cook them fresh each morning?

@TheMealPrepManual 11 месяцев назад

I am not sure the answer to that

@intencityfan 11 месяцев назад

This one is a banger folks. I have tried it many times.

@froggy3496 11 месяцев назад

what about freezing the mixture and then cooking them on the go? or how long you reckon it'd last in the fridge

@TheMealPrepManual 11 месяцев назад

No that wouldn’t work. I’m not sure about the fridge part

@froggy3496 11 месяцев назад

@@TheMealPrepManual thank you for answering

@jacobh2857 11 месяцев назад

Have you tried using cottage cheese as the source of your protein for protein pancakes? Gamechanger for me

@TheMealPrepManual 11 месяцев назад

I haven't but that sounds like it would be a good idea.

@jacobh2857 11 месяцев назад

@@TheMealPrepManual This is the recipe I have used although I am sure you could improve it. 250g of cottage cheese 1 dl of flour (could do oat flour if you want I guess) 1 large egg 1-2 tablespoons sweetener 1 tablespoon cornstarch 0,5 dl of milk (could add more if you want a different consistency) 1 teaspoon of baking powder a few dashes of vanilla extract salt You can but the mixture in a blender before using it if you want to get rid of the chunks, personally I kinda like them.

@cogema97 11 месяцев назад

I made this with just whey and it turned out fine!

@djskywalkerr 11 месяцев назад

Legend...Dairy

@ferrangrau8392 10 месяцев назад

I changed the recipe to full casein and rice flour, it increased the consistency almost to a real pancake

@FilCS25 11 месяцев назад

I don't use any kind of protein powder. Does it still work if you only use the oat flour?

@TheMealPrepManual 11 месяцев назад

It will need some sweetener

@GemsCody 11 месяцев назад

Could you substitute the water for milk instead if you wanted to increase the calories?

@subarustavi 11 месяцев назад

Yes, you may have to play with the quantities to match the consistency since milk is thicker that water but it will work. If you are just chasing calories, you can also add butter as a topping for extra fat.

@TheMealPrepManual 11 месяцев назад

Yes what they said ^

@Najahfreeman 8 месяцев назад

I don't know where I fuck up the calculus but they're 36g protein a piece with the 120g whey, 120g casine, eggs and greek yogurt?

@ulfg4692 11 месяцев назад

Is it possible to adapt this recipie for making waffles instead?

@TheMealPrepManual 11 месяцев назад

Yes

@carterbutler2535 11 месяцев назад

The zwilling coupon code doesn't work?

@guillebel7 9 месяцев назад

Does it works if I only use casein? It's the only thing I have now

@TheMealPrepManual 9 месяцев назад

It can work. You will need more water though

@masonr814 11 месяцев назад

I'm assuming I'd be ok just doing 250g of a whey casien blend protein?

@TheMealPrepManual 11 месяцев назад

As long as it’s 50/50 or close

@xbabisp 11 месяцев назад

Can somebody please tell me why using 2 types of protein is a must? I saw it on multiple recipies even for bars and everybody is using casein. Thanks.

@TheMealPrepManual 11 месяцев назад

They are two different ingredients and have different qualities that make them react differently to being mixed with liquids and cooked

@xbabisp 11 месяцев назад

@@TheMealPrepManual I thought that is going to be something about dissolvability and how well they are reacting to heat. A lot of recipes are using casein and recommending to keep it that way instead of going full whey. Thanks for the answer

@g45h96 9 месяцев назад

As far as I understand it, casein is a really long protein chain, and is really flexible/"stretchy", with a similar molecular structure to gluten. So to me, it's entirely necessary because it actually "replaces" the gluten in the pancake recipe. Good for bodybuilders wanting to use oats, and people allergic to wheat, but unfortunately, this also means if you have celiac, there's a pretty high chance your body can't process casein properly, either.