Sticky Date Protein Pancake Bowls (healthy + easy meal prep)

These Sticky Date Protein Pancake Bowls are warm, caramel-y, and tastes like a sticky date pudding – but baked right in a bowl with over 30g of protein and perfect for a meal prep breakfast.

Just like my original pancake bowl, it’s baked (no flipping required), super easy, and made with simple ingredients.

✨ Why You’ll Love My Sticky Date Protein Pancake Bowls

• Tastes like sticky date pudding for breakfast
• High protein (30g+ per bowl)
• Naturally sweetened with medjool dates
• No banana needed
• Perfect for meal prep – make multiple bowls at once
• Soft, gooey, warm centre with that caramel sauce poured over the top

Macros Per Bowl

Approximate — will vary slightly depending on protein powder and flour used. Does not include caramel sauce.

Cooking Tips

• Use a caramel, caramelised biscuit, or vanilla protein powder for the best flavour – I use Caramelised Biscuit from MacroMike (use my code amb-eliyaeats to save 10%.)
• Don’t skip mashing the date into the batter – it distributes the sweetness and creates that authentic sticky date pudding flavour throughout
• Slightly underbake for a softer, gooey centre – 22 minutes is usually the sweet spot
• The salted caramel sauce makes enough for 6 bowls so make a batch and keep it in the fridge all week – it’s also incredible on yogurt, baked oats, and ice cream

Storage & Meal Prep

Fridge: Store in airtight containers for up to 5 days

Freezer: Freeze for up to 1 month

Reheat: Microwave for 60–90 seconds until warm and fluffy again.

Meal Prep Note: This recipe makes 1 bowl, but I always make multiple at once. Add each ingredient separately into individual bowls rather than making one giant batch – this keeps every bowl equal and macros accurate.

Bowls I use: amazon, zuhause

The Salted Caramel Sauce

This sauce is everything. It takes 5 minutes, uses simple ingredients, and keeps in the fridge all week. Pour it warm over your pancake bowl and try not to eat it straight from the pan.

Makes enough for 6 bowls.

Ingredients

• 20g butter
• 4 tbsp monkfruit brown sugar sweetener
• 20g bone broth paste, plain (optional – adds richness, saltiness and a little extra protein)
• 3 tbsp milk
• ½ tsp vanilla extract

Method

1. Melt the butter in a small saucepan over medium heat.
2. Add the monkfruit brown sugar sweetener and stir constantly until dissolved and starting to bubble, about 1–2 minutes.
3. Add the bone broth paste if using, and stir to combine.
4. Pour in the milk and vanilla, stirring continuously as it comes to a gentle simmer.
5. Let it bubble and thicken for 2–3 minutes, stirring often, until it coats the back of a spoon.
6. Remove from heat and let it cool slightly, it will thicken further as it cools.
7. Store in a jar in the fridge for up to 1 week. Reheat in the microwave for 20–30 seconds before serving.

Sticky Date Protein Pancake Bowl

A warm, gooey baked protein pancake bowl made with a mashed medjool date for that deep sticky date pudding flavour – over 30g of protein, no flipping required, and perfect for meal prep.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 22 minutes mins

Servings: 1 Bowl

Course: Breakfast

Calories: 420

Ingredients Method Nutrition Notes

Ingredients

  

1x2x3x?

Pancake Bowl:

• 1 small medjool date
• Dash of baking soda
• 1 tbsp hot water
• 1 egg
• 50 g Greek yogurt vanilla or plain
• 60 ml milk of choice I use light
• 35 g flour all-purpose, oat, or GF
• 25 g protein powder caramel, caramelised biscuit, or vanilla works best *see notes for brand used
• 1 tsp sweetener optional
• ½ tsp baking powder

Salted Caramel Sauce (makes 6 serves):

• 20 g butter
• 4 tbsp monkfruit brown sugar sweetener *see notes for brand used
• 20 g bone broth paste plain (optional) *see notes for brand used
• 3 tbsp milk
• ½ tsp vanilla extract

Method

 

1. Preheat oven to 180°C.
2. Place the medjool date, hot water, and baking soda into an oven-safe glass bowl. Mash together until the date is broken down into a paste.
3. Add the egg, Greek yogurt, milk, flour, protein powder, sweetener, and baking powder directly into the same bowl. Mix until smooth and well combined.
4. If meal prepping, repeat the same ingredients into separate individual bowls – do not mix a giant batch. This keeps macros accurate and each bowl equal in volume.
5. Bake for 20–22 minutes until set and lightly golden on top. Slightly underbake for a softer, gooier centre.
6. Let cool for 5–10 minutes.
7. While the bowl cools, make the caramel sauce: Melt butter in a small saucepan, add sweetener and stir until dissolved. Add bone broth paste, milk, and vanilla, then simmer for 2–3 minutes until thickened.
8. Drizzle caramel sauce generously over the warm pancake bowl and serve.

Nutrition

Calories: 420kcalCarbohydrates: 43gProtein: 33gFat: 18g

Notes

• This recipe is for one bowl, but I always make multiple at once for meal prep. Add each ingredient separately into each bowl- never mix one giant batch (so every bowl has equal ingredients and consistent macros)
• Caramel sauce keeps in the fridge for up to 1 week. Reheat for 20–30 seconds in the microwave before serving.
• Sub the bone broth paste in the caramel sauce with an extra tiny pinch of salt and a splash more milk if needed.

Protein Powder –My go to protein for this recipe is Caramelised Biscuit from MacroMike (use my code amb-eliyaeats to save 10%)

*this recipe uses a vegan protein, if using whey, use slightly less liquid.

Sweetener used: monkfruit brown sugar sweetener

Bone broth used: bone broth paste

Glass Bowl Recs: amazon, zuhause

Tried this recipe?

Let us know how it was!