Squeezy’s Everyday Protein Pancakes

My name is Erika Theisen, I am a super busy person (aren’t we all?), so I began meal prepping to help me maintain a healthy lifestyle.  If I have nothing prepared, am hungry and not at home, I am almost guaranteed not to choose the healthiest option to eat. Meal prep eliminates the possibility for me to choose an unhealthy meal or snack and eliminates the amount of times I go out to eat. I am able to maintain this lifestyle because I make sure the meals taste good and there is a wide variety to choose from.  My goal is to cook meals that don’t taste like I am on a diet or restricting myself and prepare food that someone who does not follow paleo would enjoy. Additionally, I don’t like making the same meal too often and I stick to simple recipes with fewer ingredients and ingredients that I know.

By sharing these recipes I hope people will enjoy the meals and realize eating this way is not hard, it is yummy, it does not need to be or feel restrictive… anyone can do it.


After trying out many protein pancake recipes, this is my own recipe and combination that I really like. I eat these at work everyday. Someone once asked how I eat them without butter or syrup, so if you are one of those people I suggest topping them with nut butter or getting a really yummy protein powder. Also, I use a small frying pan which makes these guys into perfect circles, that’s my secret.

Everyday Protein Pancakes

1/3 cup Oats (I use Bob’s Red Mill gluten-free oats, but you can use regular rolled oats)

2/3 cup Egg Whites

1/2 scoop Protein Powder (I buy tasty powders for my pancakes, like cookies and cream flavor)

1 Banana

** Extra add ins I’ll sometimes do:

Use 1/2 cup Oats for thicker pancakes or more carbs

Add in a tablespoon of Almond or Cashew Butter (or Peanut Butter if you are not totally paleo) to add some density of more fat OR smear on pancakes as a topping


1. Mix all ingredients in a blender

2. Spray pan with olive oil and set to medium heat

3. Pour half the mix on the pan, let sit for a couple minutes and flip (keep an eye on this, if you move the pan back and forth and the pancake slides, flip it)

4. Once done, take off the pan and repeat the last step with the rest of the mix. This recipe makes two pancakes.


Paleo Buffalo Chicken Cassarole
Erika Theisen

Erika Theisen

Erika is a CrossFit Level 1 coach, 2016 CrossFit Regionals Team Competitor, and University of Maryland Women's Soccer Alum.She is an avid meal prepper, sourcing fantastic recipes for the purpose of creating meal prepping for a healthy lifestyle.Check out her blog LiveSqueezy for additional meal prepping ideas.
Erika Theisen
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