Apple Protein Pancake Bake
Calories 458 (19% from fat)
Fat 10 gram
Saturated Fat 4.6 gram
Trans Fat 0 gram
Cholesterol 57 mg.
Sodium 595 mg.
Carb. 85 gram
Fiber 9 gram
Sugar 30 gram
Sugar Alcohol 9 gram
Protein 26 gram
Ingredients
2 pounds of apples, peeled and chopped
(The weight is before peeling, coring and chopping. We like Cosmic Crisp apples.)
1/2 cup Splenda Brown Sugar Blend
1/2 cup Swerve Brown Zero Calorie Sweetener
2 Tbsp. ground cinnamon, DIVIDED
1 cup water
1 box (20 oz.) protein pancake mix
(We used Kodiak Power Cakes Flapjack & Waffle Mix Buttermilk.)
1 scoop (1/3 cup) protein powder
(We used RYSE Jet-Puffed Loaded Protein Marshmallow Flavor Protein Powder.)
2 large egg whites
1 large whole egg
2 1/4 cups fat free milk
(We used Fairlife Lactose Free)
4 Tbsp. butter, finely sliced
OPTIONAL
whipped cream topping
powdered sugar
sugar free syrup
This dish is the perfect fusion of comfort foods—imagine the warm, sweet goodness of an apple pie, the crispy delight of a fritter, and the soft, fluffy texture of pancakes, all rolled into one. It's a protein-packed, cinnamon-spiced treat that’s as satisfying as it is nourishing.
Before starting this recipe, you need two things. The first is a 12-inch oven-safe pan because you'll be taking it off the burner and putting it in the oven to bake. The second is a plate or dish to put on top of the pan because you flip the pan over at the end of the recipe.
1. Peel, core, and chop 2 pounds of apples. You should end up with about 1.5 pounds of chopped apples. Set them aside.
2. In a large bowl, mix together the Splenda brown sugar blend, Swerve brown sugar, salt, just ONE tablespoon of the ground cinnamon and the water. Set aside.
3. In a second large bowl, mix together the box of pancake mix, the remaining ONE tablespoon of cinnamon and the protein powder. JUST THE DRY INGREDIENTS and set aside.
4. In a third bowl, whisk together the egg whites, whole egg and 2 1/4 cups of fat free milk. Set it aside.
5. Preheat oven to 450 degrees Fahrenheit.
6. Heat a large 12-inch oven-safe pan over medium-high heat. Put the apples in and pour the water and brown sugar blend over the top. Mix it together and bring to a boil.
7. Reduce the heat to medium and spread thin slices of the butter over the top of the apples.
8. Immediately mix together the dry pancake ingredients with the egg whites and milk. The batter should be a little runny.
9. Pour the pancake mix over the boiling apple mixture, spreading it out evenly. Don't wait to pour the pancake mix, or it will start to thicken.
10. Cook on the stove for 2 minutes, then put in the 450 degree oven for 18-20 minutes.
11. After 18-20 minutes, the top should be browned. Remove from the oven and let it sit for 10 minutes.
12. Cover the pan with a plate (we used a pizza tray) and flip it over. When you take the pan off, the apples are on top of the baked pancake.
13. Cut into eight servings and enjoy. If you want something extra, you can add whipped cream or powdered sugar on top.
Yield: 8 Servings
