Home » The Easiest Baked Pancakes ( Meal Prep / Freezer Meal )

The Easiest Baked Pancakes ( Meal Prep / Freezer Meal )

Baked Pancakes have been a breakfast go-to when I know I have a crazy week without a lot of extra time on my hands. The best part is they are an awesome freezer meal that everyone can just grab and go. Personally I’d rather make a gourmet breakfast every morning with fresh made pancakes but we live in the real world where we have busy lives, kids, jobs and constant demands. These are filling, easy and have more protein than that dry gross protein bar you fished out of the back of the pantry. 

I use a 9×13’ pan to bake these, you can make them smaller or larger by changing up the batter size and pan size. This makes 12 square pancakes at 63 calories each. I’ll usually pack together 3-4 for a 189-252 calorie breakfast (12g-16g protein).

How to freeze baked pancakes

Once the pancakes are out of the oven you can cut them into squares with either a pizza roller or a knife but just make sure to let them fully cool down before you cut them.

When they are cooled I pour my syrup on them and place them into ziplock freezer bags. Make sure to portion them out into individual servings before freezing! You can also add on your syrup after defrosting, I just like the ease of popping these in the microwave and then directly into my mouth. 

Speaking of the microwave – I microwave these for 45 seconds to 1 minute. 

Best mix-ins for baked pancakes:

There are so many mix-in options for these! The recipe includes the calories for a serving of chocolate chips, if that isn’t your thing subtract 6 calories from each baked pancake. 

Other mix-in’s i’d use:

  • Blueberries
  • Blackberries
  • Strawberries
  • Banana
  • Rasberries

Tips to make the best baked pancakes

  • Do not over-mix the batter. There might be some small clumps in the batter when you bake it, this is okay. Over-mixing the batter will give you chewy, tough pancakes. 
  • Total baking time will depend on your pan. If you use a standard nonstick pan these will cook faster at about 10-12 minutes. If you opt for a glass dish it’ll be closer to 15 minutes. Use a toothpick to test if these are fully cooked. Insert the toothpick and when it comes out clean the baked pancakes are good to go! 
  • Slice the pancakes. I cut these into 12 slices that are 3×3.25 in size. Another awesome option if you are sharing these with the whole family is to cut them using cookie cutters into fun shapes!
  • If the pan you are using isn’t non-stick you’ll need to oil it first. Those calories count. I usually try to use a maximum of 1/2 a tsp of oil when baking.

How long do these last in the freezer?

Frozen Baked Pancakes are good for up to three months in the freezer. So if you don’t have a ton of time and really want to go hard meal prepping breakfast you could prepare these in bulk for a month at a time. Personally I like to make these on a weekly basis. I feel like the flavor is better and because I like to freeze my syrup onto the pancakes I’ve found it re-liquifies better in the first week or two. 

This also applies to all other pancakes such as kodiak cakes or your run of the mill buttermilk pancakes. If you can fit them into your calories you can make them in advance and freeze them!

Can I exclude protein powder from these?

This recipe is best as written. Unfortunately a lot of the sweetness in these come from the sugar & flavor that’s in the vanilla protein powder. If you were to exclude it you would need to up the flour by the same calories / grams. You’d also have to add in a massive amount of either zero calorie sweetener (that would most likely give you a terrible stomach ache), use real sugar upping the calories significantly or these will taste like flavorless sponges.

We almost exclusively use PEScience whey/casein blend when cooking. I find their blend does the best in baking most things. Alternatively if you have whey and casein on hand you can do a 50/50 mix in this recipe. The biggest difference in whey protein and casein protein is that casein has the ability to absorb more liquid than whey. When I bake with whey alone whatever I’m making tends to dry out more than I would like.

If you only have whey protein on hand that should be okay too! The baked pancakes just won’t rise as much but it really shouldn’t affect the flavor. We’ll never tell you that you need to buy the fanciest products to lose weight but I do highly recommend the PEScience protein powder as I use them almost daily.

The two I use the most are:

Gourmet Vanilla

Chocolate Cupcake

Their products are affordable, accessible, and they work so well for things other than just protein shakes. As a disclaimer we will earn a small commission if you do purchase these using the above links. If you aren’t someone who likes to wait or just hate affiliate links, supporting free content, and want to try PEScience – run down to your local Vitamin Shoppe and pick them up! We won’t earn a cent but I really recommend you use it in baking.

The Easiest Baked Pancakes ( Meal Prep / Freezer Meal )

Recipe by Kristen FCourse: BreakfastCuisine: AmericanDifficulty: Easy


Prep time


Cooking time










These Baked Pancakes have been a huge hit in our house. We pop them out of the freezer and into the microwave daily to have a quick filling breakfast.


  • 240ml Almond Milk

  • 48g Egg Whites

  • 1 Egg

  • 28g I Can’t Believe It’s Not Butter – Light (or any butter alternative)

  • 40g 0% Greek Yogurt

  • 5g Vanilla Extract

  • 1g Cinnamon

  • 4g Baking Powder

  • 4g Salt

  • 5g Zero Calorie Sweetener (I use Lakanto Monkfruit)

  • 14g Mini Chocolate Chips

  • 90g All Purpose Flour

  • 30g Whey / Casein Protein Powder


  • Preheat oven to 350 degrees. Spray a 9×13″ Lightly spray your pan with cooking spray.
  • In a large bowl, mix together the almond milk, light butter (ICBINB), eggs, egg whites and greek yogurt. Mix in the remaining ingredients. Pour batter into the baking pan.
  • Cook for 12-15 minutes (or until you can stick a toothpick in & have it come out clean), remove from oven. Let cool for 5 minutes, then cut into squares and serve.
  • Directions for the best freezing results in the notes!


  • Wait for these to fully cool down then cut them into 3×3 squares. Place in ziplock bags and put into the freezer. optionally you can add your syrup in advance and freeze it with the pancakes.
  • When they are ready to eat, pop them in the microwave for 60 second, pour some syrup on top.
  • If you exclude the chocolate chips these are only 57 calories a piece!