{"id":7821,"date":"2024-03-25T07:30:00","date_gmt":"2024-03-25T10:30:00","guid":{"rendered":"https:\/\/totalpass.com\/?p=7821"},"modified":"2025-08-06T12:08:25","modified_gmt":"2025-08-06T15:08:25","slug":"panqueca-proteica-5-receitas","status":"publish","type":"post","link":"https:\/\/totalpass.com\/br\/blog\/alimentacao\/panqueca-proteica-5-receitas\/","title":{"rendered":"Panqueca proteica: 5 receitas saborosas e pr\u00e1ticas"},"content":{"rendered":"\n<p>Que tal preparar algumas receitas f\u00e1ceis e pr\u00e1ticas para comer no almo\u00e7o ou no jantar? A <strong>panqueca proteica<\/strong> \u00e9 uma \u00f3tima op\u00e7\u00e3o para as pessoas que vivem na correria, mas n\u00e3o dispensam comer um alimento saboroso e <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/alimentacao-saudavel-o-que-e\/\" target=\"_blank\" rel=\"noreferrer noopener\">saud\u00e1vel<\/a><\/strong>.<\/p>\n\n\n\n<p>A seguir, confira algumas ideias de panqueca proteica para preparar em casa:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; Panqueca de frango desfiado&nbsp;<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2024\/03\/panqueca-proteica.jpg\" alt=\"panqueca proteica\" class=\"wp-image-7828 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2024\/03\/panqueca-proteica.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2024\/03\/panqueca-proteica-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Quer preparar uma panqueca proteica de frango? Confira!<\/figcaption><\/figure><\/div>\n\n\n<p><strong>Ingredientes da massa<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3<strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/receitas-com-ovo-5-ideias\/\" target=\"_blank\" rel=\"noreferrer noopener\"> ovos<\/a><\/strong>;\u00a0<\/li>\n\n\n\n<li>Queijo ralado a gosto;<\/li>\n\n\n\n<li>1 colher (sopa) de \u00f3leo;<\/li>\n\n\n\n<li>11\/2 x\u00edcara (ch\u00e1) de leite;<\/li>\n\n\n\n<li>Sal e pimenta-do-reino a gosto;<\/li>\n\n\n\n<li>11\/2 x\u00edcara (ch\u00e1) de farinha de trigo;<\/li>\n<\/ul>\n\n\n\n<p><strong>Ingredientes para o recheio<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 peito de <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/receitas-com-file-de-frango-5-opcoes\/\" target=\"_blank\" rel=\"noreferrer noopener\">frango<\/a><\/strong> cozido e desfiado;<\/li>\n\n\n\n<li>3 colheres (sopa) de cebola picadinho;\u00a0<\/li>\n\n\n\n<li>3 colheres de massa de tomate;<\/li>\n\n\n\n<li>Sal e pimenta-do-reino a gosto.<\/li>\n<\/ul>\n\n\n\n<p><strong>Modo de preparo&nbsp;<\/strong><\/p>\n\n\n\n<p>Para a massa, misture todos os ingredientes no liquidificador. Bata bem at\u00e9 ficar homog\u00eaneo.&nbsp;<\/p>\n\n\n\n<p>Numa frigideira untada, coloque uma concha da massa e deixe dourar.<\/p>\n\n\n\n<p>Repita o processo outras vezes com o restante da massa. Reserve.<\/p>\n\n\n\n<p>Para o recheio, aque\u00e7a o \u00f3leo numa panela.<\/p>\n\n\n\n<p>Em seguida, coloque a cebola, o peito de frango desfiado, o molho de tomate, o sal e a pimenta-do-reino. Cozinhe tudo por alguns minutos e separe uma parte do molho.<\/p>\n\n\n\n<p>Para montar, coloque o recheio em cada panqueca e enrole as massas.&nbsp;<\/p>\n\n\n\n<p>Coloque as panquecas numa travessa com o restante do molho por cima e leve ao forno por 10 minutos.<\/p>\n\n\n\n<p>Sirva-se em seguida.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; Panqueca de legumes<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2024\/03\/panqueca-de-brocolis-e-queijo.jpg\" alt=\"panqueca de br\u00f3colis e queijo\" class=\"wp-image-13062 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2024\/03\/panqueca-de-brocolis-e-queijo.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2024\/03\/panqueca-de-brocolis-e-queijo-300x201.jpg 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2024\/03\/panqueca-de-brocolis-e-queijo-150x101.jpg 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Aprenda a fazer essa deliciosa panqueca de br\u00f3colis e queijo<\/figcaption><\/figure><\/div>\n\n\n<p><strong>Ingredientes da massa<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 ovo;<\/li>\n\n\n\n<li>1 x\u00edcara (ch\u00e1) de<strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/tipos-de-leite-conheca\/\" target=\"_blank\" rel=\"noreferrer noopener\"> leite<\/a><\/strong>;<\/li>\n\n\n\n<li>1\/2 colher (sopa) de \u00f3leo;<\/li>\n\n\n\n<li>1\/2 x\u00edcara (ch\u00e1) de farinha de trigo;<\/li>\n\n\n\n<li>Sal a gosto.<\/li>\n<\/ul>\n\n\n\n<p><strong>Ingredientes para o recheio<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 x\u00edcara (ch\u00e1) de queijo ralado;<\/li>\n\n\n\n<li>1 cenoura ralada;<\/li>\n\n\n\n<li>1\/2 x\u00edcara (ch\u00e1) de br\u00f3colis (somente as flores);<\/li>\n\n\n\n<li>Sal e pimenta-do-reino a gosto;<\/li>\n\n\n\n<li>1\/2 x\u00edcara (ch\u00e1) de \u00e1gua morna.<\/li>\n<\/ul>\n\n\n\n<p><strong>Modo de preparo&nbsp;<\/strong><\/p>\n\n\n\n<p>Para a massa, misture todos os ingredientes no liquidificador e bata bem.<\/p>\n\n\n\n<p>Depois, numa frigideira preaquecida, coloque uma concha da massa e deixe dourar dos dois lados.<\/p>\n\n\n\n<p>Repita o processo at\u00e9 finalizar todas as panquecas.<\/p>\n\n\n\n<p>Para o recheio, junte todos os ingredientes com a \u00e1gua morna e misture bem. Espere que fiquem macios e escorra bem.&nbsp;<\/p>\n\n\n\n<p>Depois, recheie as panquecas, dobre-as e sirva em seguida.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; Panqueca de ricota com espinafre<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2024\/03\/panqueca-proteica-de-espinafre.jpg\" alt=\"panqueca de espinafre com ricota\" class=\"wp-image-7829 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2024\/03\/panqueca-proteica-de-espinafre.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2024\/03\/panqueca-proteica-de-espinafre-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Espinafre e ricota s\u00e3o dois ingredientes que combinam com panqueca, sabia? Aprenda a preparar!<\/figcaption><\/figure><\/div>\n\n\n<p><strong>Ingredientes da massa<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 ovo;<\/li>\n\n\n\n<li>1 x\u00edcara (ch\u00e1) de leite;<\/li>\n\n\n\n<li>2 colheres (sopa) de farinha de trigo integral;<\/li>\n\n\n\n<li>1 x\u00edcara (ch\u00e1) de farelo de aveia.<\/li>\n<\/ul>\n\n\n\n<p><strong>Ingredientes para o recheio<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 colheres (sopa) de azeite;<\/li>\n\n\n\n<li>1 dente de alho picado;<\/li>\n\n\n\n<li>2 x\u00edcaras (ch\u00e1) de espinafre cozido e picado;<\/li>\n\n\n\n<li>2 x\u00edcaras (ch\u00e1) de ricota amassada;<\/li>\n\n\n\n<li>3 colheres (sopa) de requeij\u00e3o;<\/li>\n\n\n\n<li>Sal e pimenta-do-reino a gosto.<\/li>\n<\/ul>\n\n\n\n<p><strong>Modo de preparo&nbsp;<\/strong><\/p>\n\n\n\n<p>No liquidificador, coloque todos os ingredientes e bata at\u00e9 ficar homog\u00eaneo.<\/p>\n\n\n\n<p>Numa frigideira, coloque uma concha e doure dos dois lados a panqueca.&nbsp;<\/p>\n\n\n\n<p>Repita o processo com o restante da massa e reserve.<\/p>\n\n\n\n<p>Para o recheio, coloque o azeite, o alho e o espinafre. Deixe refogar por tr\u00eas minutos.&nbsp;<\/p>\n\n\n\n<p>Em seguida, acrescente a ricota, o requeij\u00e3o e os temperos a gosto. Misture bem e separe ao lado.<\/p>\n\n\n\n<p>Para finalizar, coloque o recheio nas panquecas e enrole bem.<\/p>\n\n\n\n<p>Sirva-se em seguida.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; Panqueca de abobrinha<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2024\/03\/Panqueca-de-abobrinha.jpg\" alt=\"Panqueca de abobrinha\" class=\"wp-image-13063 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2024\/03\/Panqueca-de-abobrinha.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2024\/03\/Panqueca-de-abobrinha-300x201.jpg 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2024\/03\/Panqueca-de-abobrinha-150x101.jpg 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Confira o passo a passo desta receita!<\/figcaption><\/figure><\/div>\n\n\n<p><strong>Ingredientes da massa<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 copos de leite;<\/li>\n\n\n\n<li>3 ovos;<\/li>\n\n\n\n<li>1 colher (sobremesa) de fermento em p\u00f3;\u00a0<\/li>\n\n\n\n<li>8 colheres (sopa) de farinha de trigo;<\/li>\n\n\n\n<li>Sal a gosto.<\/li>\n<\/ul>\n\n\n\n<p><strong>Ingredientes para o recheio<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cebola picada;<\/li>\n\n\n\n<li>5 abobrinhas picadas;<\/li>\n\n\n\n<li>2 folhas de louro;<\/li>\n\n\n\n<li>1 tablete de caldo de costela;<\/li>\n\n\n\n<li>1 sach\u00ea de molho de tomate.<\/li>\n<\/ul>\n\n\n\n<p><strong>Modo de preparo&nbsp;<\/strong><\/p>\n\n\n\n<p>No liquidificador, coloque todos os ingredientes da massa e bata bem.<\/p>\n\n\n\n<p>Coloque uma concha na frigideira e doure dos dois lados.<\/p>\n\n\n\n<p>Repita o processo com o restante da massa.<\/p>\n\n\n\n<p>Em seguida, coloque o \u00f3leo, a cebola e o caldo de costela numa frigideira para dourar.&nbsp;<\/p>\n\n\n\n<p>Depois, adicione a abobrinha e deixe refogar.&nbsp;<\/p>\n\n\n\n<p>Acrescente o molho de tomate, as folhas de louro e deixe ferver.&nbsp;<\/p>\n\n\n\n<p>Para finalizar, coloque o recheio no centro das panquecas, dobre-as e sirva.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; Panqueca de cacau com banana<\/h3>\n\n\n<p><iframe title=\"Panqueca de cacau com banana \/\/ Receita\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/QFWcLNYpqSY?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/totalpass.com\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/p>\n\n\n\n<p>Gostou dessas op\u00e7\u00f5es de panqueca proteica? Prepare-as em casa e marque a gente no <strong><a href=\"https:\/\/www.instagram.com\/totalpass\/\" target=\"_blank\" rel=\"noreferrer noopener\">Instagram: @TotalPass<\/a><\/strong>.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Que tal preparar algumas receitas f\u00e1ceis e pr\u00e1ticas para comer no almo\u00e7o ou no jantar? A panqueca proteica \u00e9 uma \u00f3tima op\u00e7\u00e3o para as pessoas que vivem na correria, mas n\u00e3o dispensam comer um alimento saboroso e saud\u00e1vel. A seguir, confira algumas ideias de panqueca proteica para preparar em casa: 1 &#8211; Panqueca de frango [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":7828,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[60],"tags":[55,2081,2080,278,1867],"class_list":["post-7821","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacao","tag-alimentacao-2","tag-panqueca","tag-panqueca-proteica","tag-receitas","tag-recheio"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Panqueca proteica: 5 receitas saborosas e pr\u00e1ticas<\/title>\n<meta name=\"description\" content=\"Quer comer algo pr\u00e1tico e gostoso, mas est\u00e1 sem ideia do que preparar? 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