Sticky Date Protein Pancake Bowl

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.

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Prep Time 5

Cook Time 22

Servings: 1 Bowl

Course: Breakfast

Calories: 420

Ingredients Method Nutrition Notes

Ingredients

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

Preheat oven to 180°C.
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.
Add the egg, Greek yogurt, milk, flour, protein powder, sweetener, and baking powder directly into the same bowl. Mix until smooth and well combined.
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.
Bake for 20–22 minutes until set and lightly golden on top. Slightly underbake for a softer, gooier centre.
Let cool for 5–10 minutes.
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.
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

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