microwave pancake bowl (high protien, no powder)
One base batter, two flavor variations, ready in under 5 minutes — these microwave pancake bowls pack 15+ grams of protein per bowl from silken tofu and eggs, no protein powder needed. Make raspberry lemon and banana chocolate chip at the same time, or use the base as a jumping-off point for endless flavor combos. 🥞
Servings: 2
Calories: 320kcal
Ingredients
Base batter (makes 2 bowls)
- 16 oz silken tofu
- 2 eggs
- 1½ cups all-purpose flour or 1:1 gluten-free flour
- ¼ cup soy milk or any milk
- 2¼ teaspoon baking powder
- ½ teaspoon vanilla extract or vanilla bean paste
- 2 tablespoon sweetener of choice allulose syrup, maple syrup, or honey
- Pinch of salt
For the raspberry lemon bowl
- ¼ teaspoon baking soda
- Zest from 1 lemon
- 2 teaspoon chia seeds
- ⅓ cup fresh raspberries plus extra for topping if desired
For the banana chocolate chip bowl
- 1 ripe banana sliced
- 2 tablespoon chocolate chips plus extra for topping if desired
Instructions
- Add the 16 oz silken tofu, 2 eggs, ¼ cup soy milk, ½ teaspoon vanilla extract, 2 tablespoon sweetener of choice, and 2¼ teaspoon baking powder to a blender and blend until completely smooth with no lumps.Then add the 1½ cups all-purpose flour and Pinch of salt. Blend until just combined and smooth. Don't over-blend.
- Divide the batter evenly between two large microwave-safe bowls. Make sure each bowl is big enough for the batter to double in height — it will puff up significantly.
- To the first bowl, add the ¼ teaspoon baking soda, Zest from 1 lemon, 2 teaspoon chia seeds, and ⅓ cup fresh raspberries. Stir gently to combine.To the second bowl, press the banana slices from 1 ripe banana on top of the batter and scatter the 2 tablespoon chocolate chips over.
- Cover each bowl loosely with a paper towel or microwave-safe plate. Microwave each bowl individually on high for 2:30–3:30 minutes. Start checking at 2:30. The bowl is done when the center is just set and doesn't look wet or shiny. Every microwave is different — your time will vary.
- Let rest for 1–2 minutes before adding toppings. Serve immediately or store covered in the fridge for up to 3 days.
Video
Notes
Suggested toppings
Banana chocolate chip bowl: roughly ~470 cal, ~19g protein Microwave tip: Every microwave cooks differently. Start at 2:30 and add time in 20-second increments. The center should look just set — slightly domed is fine. It finishes cooking as it cools, so slightly underdone is better than overdone. Bowl size matters: Use a bowl at least twice the volume of your batter. If it overflows, your bowl was too small! A wide, shallow bowl also cooks more evenly than a deep narrow one. Glass over ceramic: Thin glass containers (like meal prep containers) cook more evenly than thick ceramic bowls. If your outside is cooking before the center, try switching bowls. Sweetener: Allulose syrup mimics the browning and texture of sugar without the spike — highly recommend if you have it. Any liquid sweetener works as a 1:1 swap. Variations: Use the base batter as a jumping-off point. See the flavor variations section above for more ideas including cinnamon apple, pumpkin spice, peanut butter banana, and more. Substitutions:
- Raspberry lemon: Extra raspberries, a dollop of coconut yogurt, drizzle of maple syrup, extra lemon zest
- Banana chocolate chip: Extra banana slices, peanut butter drizzle, chocolate chips, maple syrup
Banana chocolate chip bowl: roughly ~470 cal, ~19g protein Microwave tip: Every microwave cooks differently. Start at 2:30 and add time in 20-second increments. The center should look just set — slightly domed is fine. It finishes cooking as it cools, so slightly underdone is better than overdone. Bowl size matters: Use a bowl at least twice the volume of your batter. If it overflows, your bowl was too small! A wide, shallow bowl also cooks more evenly than a deep narrow one. Glass over ceramic: Thin glass containers (like meal prep containers) cook more evenly than thick ceramic bowls. If your outside is cooking before the center, try switching bowls. Sweetener: Allulose syrup mimics the browning and texture of sugar without the spike — highly recommend if you have it. Any liquid sweetener works as a 1:1 swap. Variations: Use the base batter as a jumping-off point. See the flavor variations section above for more ideas including cinnamon apple, pumpkin spice, peanut butter banana, and more. Substitutions:
- Silken tofu → blended cottage cheese or Greek yogurt (same texture, slightly different flavor)
- All-purpose flour → 1:1 GF flour (works perfectly)
- Soy milk → any milk of choice
- Batter: Store covered in the fridge for up to 48 hours. Stir before using.
- Assembled (uncooked): Store in covered bowls in fridge for up to 24 hours. Microwave straight from the fridge, adding 30 seconds to cook time.
- Cooked: Refrigerate for up to 3 days. Reheat 45–60 seconds. Don't freeze — tofu-based texture gets watery after thawing.
Nutrition
Serving: 1bowl | Calories: 320kcal | Carbohydrates: 42g | Protein: 18g | Fat: 8g | Fiber: 3g | Sugar: 8g