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Urban Foodies

Blueberry Protein Pancakes: A Healthy Breakfast Recipe



When it comes to weekend comfort food it’s hard to beat a big stack of fluffy pancakes – these protein pancakes get a nutritional boost from banana, blueberries, whole wheat flour and protein powder!

A stack of Blueberry protein pancakes with syrup being poured on them

This post contains affiliate links. If you purchase a product via these links, I will earn a small commission which helps to keep this blog running!

Breakfast has always been one of my favorite meals! Having a good, healthy breakfast that includes some protein creates such a great start to the day. Pancakes don’t generally fall into that category but these blueberry pancakes get a healthy makeover from the addition of protein powder and whole wheat flour! I mean, everyone loves pancakes, right?!


I know protein pancakes aren’t exactly novel but I’ve had a few that were either lacking in flavor or loaded up with sugar to compensate for the healthy ingredients so I set out to create a version that was healthy but tasted good too. These are a winner!

Stack of blueberry pancakes with syrup dripping off the edge of the stack

This is one of those recipes that makes me love being a food blogger – not that I don’t always love it but it’s super fun when I get to experiment with recipes like this. I rarely eat pancakes, not because I don’t love them but because I never feel full afterward.

Enter this super tasty, loaded with blueberries and protein, version of pancakes. If you haven’t been eating pancakes for breakfast these are sure to change your mind!

Recipe ingredients

The full list of ingredients and quantities can be found in the recipe card below.

Protein pancake ingredients | blueberries, banana, flour, protein powder, milk, vanilla
  • Banana: One medium banana that is ripe but not turning brown.
  • Eggs: You’ll need three or four eggs is you use fresh eggs for the egg whites. You can also use liquid egg whites if you prefer.
  • Whole wheat flour: You can substitute white whole wheat flour if you happen to have that on hand.
  • Protein Powder: See my note below regarding my preferred brand. You can use your favorite though I do recommend a vanilla flavored powder for the best taste.
  • Milk: Nonfat or 2% milk will work
  • Blueberries: Try to pick some of the smaller berries as it’s easier to mix them into the batter.
  • Pantry staples: vanilla, baking powder, salt

Tips for making this recipe

This easy pancake recipe has a few extra steps due to the addition of the mashed bananas.

Mash the bananas. Using a fork, mash the bananas in a bowl. Then you’ll add the milk and whisk both ingredients together to form the base of the batter.

Make the batter. Then you’ll add the eggs and whisk again. Then you’ll stir in the flour, protein powder and remaining ingredients.

Cook the pancakes. You cook these the same way you’d cook any other pancakes, in a pan coated with cooking spray over medium heat. You want to let them sit until the edges just start to turn slightly brown and then flip them to finish cooking.

Not only do these help get your body fueled up for a productive day but you sneak in one of your fruit servings for the day too!!

Stack of blueberry protein pancakes with a forkful on the side of the plate

These blueberry protein pancakes might just become your new favorite breakfast – and even better, you can freeze them so you’ve got breakfast for the next week or two. Done + done!!

Things you’ll want for this recipe

Tone It Up Vanilla Protein Powder – It took me a long time to find a protein powder that I actually like. his one is plant-based and I use it in all my smoothies and for a number of different recipes similar to this one. I won’t lie, it does have a very distinct taste so may not be for everyone but I like it and have gotten used to it! It’s nice that you can now get it on Amazon and from other retailers instead of having to order it direct!

Freezing instructions

After you’ve cooked the pancakes, you can wrap them in plastic wrap or put them in a freezer bag. They will keep for about a month in the freezer. To reheat you can microwave or put them back in a pan over low heat until they are warm.

More breakfast ideas

For more great breakfast options check out these reader favorites:

Breakfast Quesadilla with Egg + Smashed Avocado

Turkey Sausage + Mushroom Mini Egg Muffins

Quinoa Breakfast Bowl

Blueberry Protein Pancakes Recipe

When it comes to weekend comfort food it’s hard to beat a big stack of fluffy pancakes – these protein pancakes get a nutritional boost from banana, whole wheat flour and protein powder!

Prep Time 6 mins

Cook Time 21 mins

Total Time 27 mins

Course Breakfast & Brunch

Cuisine American

Servings 8 -10 pancakes

Calories 327 kcal


  • 1 medium banana, cut into chunks
  • ½ cup nonfat milk
  • 1 large egg
  • ¾ cup egg whites
  • 1 cup whole wheat flour
  • ¼ cup vanilla flavored protein powder
  • ½ teaspoon baking powder
  • ½ teaspoon vanilla extract
  • ¼ teaspoon salt
  • 1 cup fresh blueberries


  • Mash the bananas. In a medium mixing bowl, mash the banana with a fork. Add milk and whisk together until smooth.  Add egg and egg whites and whisk again.

  • Make the batter. Add the flour, protein powder, baking soda, vanilla and salt.  Whisk again until all ingredients are incorporated.  Gently fold in the blueberries.

  • Cook the pancakes. Spray a non-stick pan with coconut oil or other cooking spray and heat over medium-low heat.  Pour ¼ cup of the batter into the heated pan.  Repeat until the pan is full (about 3 pancakes fit into a 10″ pan). Cook for 3-4 minutes or until the edges begin to just slightly brown.  Carefully flip the pancakes and cook for another 2-3 minutes until they are golden brown.

  • Remove pancakes from the pan and keep warm.  Repeat until all the batter has been used up.  Serve with maple syrup and blueberries or fruit topping of your choice.


Serving: 4pancakesCalories: 327kcal

Keywords : high protein breakfast

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Urban Foodies

Celebrating Our 20th Anniversary at Taco Maria (During Covid) –



Taco Maria in Costa Mesa has always been one of our favorite Mexican restaurants in LA.

Chef Carlos Salgado is originally from Mexico but spent over ten years training in some of the best kitchens in the US, including 2-Michelin starred restaurants like Coi in San Francisco and Commis in Oakland. He opened Taco Maria in 2013.

Prior to achieving a Michelin Star, Chef Salgado was a James Beard Award semifinalist for Best Chef West consecutively for the past four years, and was named Food & Wine Best New Chef in 2015.

Dining During Covid

Notoriously challenging to book, this Michelin-starred restaurant got even harder to book during Covid. They removed all indoor dining and limited seating to parties of four. They also opened up bookings only 1-2 weeks in advance, so Bryan diligently logged onto their website (at midnight in Hong Kong!) to grab seats for us during popular, coveted weekend slots.

Taco Maria – The Food

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Urban Foodies

Visiting Family in Los Angeles During Covid



Returning to the US

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Urban Foodies

A Weeknight Meal for Two



This Deconstructed Skillet Lasagna gives you that great lasagna taste without all the fuss of traditional lasagne, making it an easy weeknight meal for two!  

Skillet filled with lasagne with bread, wine and cheese on the side

This post contains affiliate links. If you purchase a product via these links, I will earn a small commission which helps to keep this blog running!

There is nothing like a good hearty pasta dish on a chilly winter night! This creamy, deconstructed lasagna takes all the components of traditional lasagna and incorporates them into an easy-to-make version. No need to spend time layering anymore. 

This skillet version might just change the way you make lasagne forever!

Deconstructed Skillet Lasagna shot from overhead on a teal blue napkin

Recipe Highlights

  • Cheese sauce! Do I really need to say more?!
  • Designed for two. Since it’s made in small skillets, this lasagna is the ideal two serving meal.
  • Easier than traditional lasagna. Traditional lasagna can be time consuing to make. By deconstructing it a bit, this recipe is ready in just about 30 minutes, making it a weeknight staple.
  • Make-ahead option. You can make everything ahead of time and refrigerate until you ar ready to cook. Then just pop the skillet in the oven and bake for 20 minutes.
  • Packed with flavor. Cheese sauce, red wine, tomatoes and ground beef combine to give this dish loads of flavor.

Key ingredients

The full list of ingredients and quantities can be found in the recipe card below.

Ingredients - corkscrew pasta, tomatoes, onion, red wine, cheese, herbs and garlic

The key ingredients include…

  • Cellentani pasta: This corkscrew style pasta works well with both the meat and the cheese sauce. Cavatappi also works for this recipe.
  • Ground sirloin: I typically use at least 90% lean ground beef.
  • Beef broth: Purchased beef broth works fine for this recipe.
  • Red wine: I recommend a fruitier red wine, but your favorite varietal or whatever you happen to have open will work.
  • Diced tomatoes: Ideally, you’ll use petit diced tomaotes for the best consistency in the sauce but sometimes they seem to be hard to fine so standard diced tomatoes also work.
  • Italian blend cheese: I normally prefer to grate cheese instead of purchasing pre-bagged, grated cheese, however since you want an Italian blend it’s easiest to purchase a bag.
  • Pamesan or Asiago cheese: Freshly grated is the best option here.
  • Spices: dried basil, dried oregano, dried thyme, sea salt, ground pepper
  • Pantry staples: Garlic cloves, milk, butter, all-purpose flour

How to make this recipe

Since it’s ready in just about 30 minutes, this lasagna is ideal for any night of the week.

Cook the pasta. I always recommend following the package directions, since cooking times for pasta vary based on brand. You want to cook to al dente.

Make the meat sauce. You’ll start by browning the ground beef, then adding in the beef broth, wine and tomatoes.

Make the cheese sauce. Starting with a traditional roux (butter + flour) gives you a nice, thick cheese sauce that eventually combines with the meat sauce to give you cheesy goodness in every bite.

Assemble the lasagne. You’ll divide the pasta between the two skillets, then top with the meat sauce, and then pour the cheese sauce over the top. Next, you’ll bake the lasagna for about 15 minutes and dinner is ready!

You can cook the pasta, make both the meat and cheese sauces and assemble the lasagna ahead of time. If you will be refrigerating for more than a few hours, I don’t recommend using cast-iron skillets. Stainless steel skillets or small ceramic baking dishes will be a better choice.

Frequently Asked Questions

What if I don’t have mini skillets?

If you don’t have mini skillets you can either use another small baking dish, or you can make this in a larger skillet though you will need to increase the cooking time by about 5 minutes.

How should I store leftovers?

If you used cast iron skillets, I recommend removing any leftovers from the skillets and storing them in an airtight container in the refrigerator for up to four days.

Close up of Deconstructed Skillet Lasagna with a glass of red wine

Tools you’ll want for this recipe

Small cast iron skillets – Cast iron skillets are great for cooking so many things. Something about 6″ in diameter is ideal. I like to keep two of the smaller version in my kitchen for smaller servings. You can also use a small stainless steel pan.

Serving Suggestions

To keep it simple, I like to pair pasta with a nice green salad. My quick and easy salad is greens topped with some shaved asiago, toasted pine nuts, a squeeze of lemon juice, some olive oil, and a bit of balsamic glaze.  

And of course, you can’t go wrong by adding some homemade garlic bread to soak up any extra sauce! Add a nice glass of red wine, perhaps the merlot you used in the sauce, and you have the perfect meal!

More pasta recipes

If you are looking for other easy pasta dishes check out these reader favorites:

  • Creamy Lemon Pasta. While this recipe is easy enough for a weeknight meal, the bright lemon flavor and parmesan breadcrumbs give it a touch of elegance.
  • Roasted Tomato Summer Spaghetti. This is pasta is perfect for an easy, everyday meal. Tomatoes, mozarealla, pesto and pasta combine for vegetarian dish that’s ready in just under 30 minutes.

Skillet filled with lasagne with bread, wine and cheese on the side

Deconstructed Skillet Lasagna Recipe

This Deconstructed Skillet Lasagna gives you that great lasagne taste without all the fuss of a traditional lasagne, making it an easy weeknight meal for two! 

Prep Time 15 mins

Cook Time 15 mins

Total Time 30 mins

Course Pasta & Grains

Cuisine Italian


For the meat sauce:

  • 1 cup Cellentani pasta, uncooked
  • pound ground sirloin
  • ½ cup chopped onion
  • 2 garlic cloves, minced
  • 1 teaspoon dried basil
  • ½ teaspoon dried oregano
  • ½ teaspoon dried thyme
  • ¼ teaspoon sea salt
  • ¼ teaspoon ground pepper
  • 2 ounces beef broth
  • 4 ounces Merlot, or other fruity red wine
  • 1 15- ounce can petite diced tomatoes

For the cheese sauce: 

  • 1 tablespoon unsalted butter
  • 2 tablespoon all-purpose flour
  • ¾ cup non-fat or 1% milk
  • 1 cup shredded Italian blend cheese
  • ¼ teaspoon ground pepper
  • ¼ teaspoon nutmeg
  • Grated asiago or parmesan for topping


  • Heat the oven. Preheat oven to 350°F. Coat two small cast iron skillets with olive oil. 

  • Cook the pasta. Cook the pasta according to package directions for al dente pasta. Drain when pasta is done cooking.

  • Brown the ground beef. While the pasta is cooking heat a large skillet or saute pan over medium-high heat. Add the ground sirloin and onions; cook for 4-5 minutes until the ground sirloin is browned. Add the garlic and cook for an additional minute. Add the basil through pepper and cook for an additional minute until fragrant.

  • Make the meat sauce. Add the beef broth, wine and tomatoes; continue to cook until the mixture begins to boil. Reduce heat and simmer while you make the cheese sauce.

  • Make the roux. melt the butter in a small sauce pan over medium heat. Add the flour and whisk until a thick paste forms.

  • Make the cheese sauce. Slowly add the milk, a small amount at a time, stirring with a whisk after each addition until the sauce is smooth. Once all of the milk has been added cook for an additional 2-3 minutes, whisking constantly, until the sauce begins to thicken. Remove from heat and stir in the cheese; continue stirring until the sauce is smooth (sauce will be quite thick). Add the pepper and nutmeg; stir to combine.

  • Assemble and bake. Add half of the pasta to each of the prepared skillets. Top each skillet with half the meat sauce mixture then half of the cheese sauce. Bake for 15 minutes or until the cheese sauce begins to bubble around the edge of the skillet. Top with grated cheese and serve


  • If you are saving one or both of the skillets for another time, wait to put the dish in the skillet until you are ready to bake. You can refrigerate in an airtight container and then transfer to the cast iron skillet. Alternatively use a non-cast iron mini skillet or baking dish. 
  • When ready to eat, cook as directed, however, you will need to increase the cooking time by 5-10 minutes to ensure everything gets hot!

Keywords : cast iron cooking, pasta for two

This post was originally published in January 2016. It was updated in January 2022 with some new photos and information. No changes were made to the original recipe.

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