Apple Pie Protein Pancake Bowls with Gooey Custard Middle- meal prep & banana free recipe

These Apple Pie Protein Pancake Bowls are the coziest high-protein breakfast for busy mornings. They’re soft, fluffy, and packed with warm apple pie flavor, plus a creamy custard center that makes every bite taste like dessert. With over 30g of protein, simple ingredients, and zero banana needed, they’re perfect for meal prep-just bake, store, and heat.

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Why you will love these Apple Pie Protein Pancake Bowls

This recipe is one of those breakfasts that feels way too indulgent for how healthy it actually is. Here’s why you’ll be obsessed:

• Tastes like warm apple pie but with over 30g of protein to keep you full for hours.
• No cooking pancakes on the stove – just mix, bake, and done.
• Perfect for meal prep – bake once, enjoy all week.
• No banana needed – if you don’t like the flavor or don’t have any on hand.
• Simple ingredients – you already keep in your pantry.
• Customizable -add caramel, nuts, protein flavors, or extra apple.

If you’re trying to hit your protein goals without boring breakfasts, this one changes everything.

Macros for Apple Pie Protein Pancake Bowls

Per bowl (4 bowls in total):

Calories: 475 Calories

Carbohydrate: 58g

Protein: 37g

Fat: 9g

Ingredients & Substitutions for Apple Pie Protein Pancake Bowls

All purpose flour – This is the main dry ingredient, you could sub for spelt flour, oat flour, gluten free flour or even buckwheat flour. However the texture may change depending on the flour used.

Protein Powder – This is the second main ingredient, it adds protein, flavour without adding extra sweeteners. If you do not want to use protein I would suggest using equal parts flour. My go to protein is I use the Vanilla Buttercream Protein from MacroMike use my code amb-eliyaeats to save 10%. (I am a proud MacroMike ambassador!)

Sugar free granulated sweetener- Like stevia or natvia. This is optional, you can replace with equal parts normal sugar, honey or maple syrup. You can even omit it completely as the protein powder usually adds great sweetness and flavour. I use Natvia.

Baking Powder- essential for fluffy protein pancakes

Egg- Essential for the texture and flavour. I have not tested these pancakes with flax eggs or a flax egg substitute but pancakes are super forgiving so if you give it a try, I’d love to hear how your pancakes turn out!

Yogurt– essential to provide moisture, thickness and make the pancakes super fluffy. I use a high protein vanilla flavoured greek yogurt however plain greek yogurt will work super well. I use Pauls Plus Protein Vanilla Yoghurt 160g.

Milk- I use a high protein low fat milk but any milk will work

Apples- any kind will work

Cinnamon & Nutmeg- for the essential apple pie flavour

Custard- I use Pauls Plus Protein Dairy Snack Vanilla 160g but you can sub for any custard of your choice

Oven Safe Glass Bowls Used: I use these oven safe glass bowls, make sure yours are oven safe too!

Cooking Tips

Use a Small Oven-Safe Dish or Ramekin: Opt for a small oven-safe dish or ramekin to bake your single-serve pancake. This ensures even cooking and helps maintain the fluffy texture. Mine is a 650ml glass safe bowl and it works perfectly

Preheat Your Oven: Preheat your oven before baking to ensure that it’s at the right temperature when you put your pancake in. This helps with consistent cooking and prevents the pancake from being undercooked.

Mix Batter Well: Thoroughly mix your pancake batter to ensure that all ingredients are evenly incorporated. This helps achieve a uniform texture and consistency in the finished pancake.

Watch the Baking Time: Keep an eye on your pancake while it’s baking to prevent overcooking. Baking times may vary depending on your oven and the size of your pancake, so it’s essential to check for doneness periodically.

Pancake may seem undercooked in the middle: Do not overcook, it may look underdone in the middle but as the pancakes cool and set, it will continue to cook the middle. Avoid overbaking as it can result in a dry texture.

Let it Cool: Allow your baked pancake to cool for a few minutes before serving. This helps it set and makes it easier to handle. Plus, it prevents you from burning your mouth on piping hot pancake straight from the oven.

Storage And Meal Prep

Fridge- store for up to 5 days

Freezer-  Freeze for up to 1 month. Defrost overnight in the fridge and reheat as normal

Reheating- heat in the microwave for 60-90 seconds