Fall means pumpkin, and what better way to kick off September than with pumpkin protein pancakes!
They are based on my popular classic protein pancakes, but I tweaked the recipe to give them all the pumpkin spice flavor. The outcome is a moist, yet light and fluffy pancake. Plus, they are made with simple ingredients, lightly sweetened, and packed with protein.
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My favorite thing about these healthy pumpkin pancakes is that you can use whey protein powder or a plant-based protein powder. I know how frustrating it is to try protein powder recipes and them not come out, as it’s a waste of food and expensive protein powder. So I tested them both ways, and you only have to tweak the liquid slightly due to their different consistencies. And both ways are equally delicious!
Why you’ll love this pumpkin protein pancake recipe
- made from 9 simple ingredients
- you can use whey protein or a plant-based protein powder!
- 34 grams of protein! – truly a high-protein breakfast! The amount will vary slightly depending on the kind of protein powder you are using.
- macro-friendly and balanced – a good ratio of carbohydrates, protein, healthy fats, and fiber for balanced blood sugar and to avoid those spikes and crashes that a sweet breakfast can cause.
What are protein pancakes?
Protein pancakes are pancakes with added protein, such as protein powder, greek yogurt, or cottage cheese. Adding protein will help fill you up, keep you full, and help prevent your blood sugar from spiking and then crashing. They make a great option for a healthy breakfast or a post-workout meal.
Are protein pancakes healthy?
Yes, protein pancakes can be a great addition to anyone’s diet. Traditional pancakes can be high in carbs and sugar, spiking your blood sugar and leaving you hungry shortly after. Adding protein to pancakes will help fill you up, keep you full, and make sure it doesn’t spike your blood sugar for balanced energy levels.
Ingredients
- rolled oats
- vanilla protein powder – whey or plant-based works for this protein pancake recipe!
- coconut flour
- baking powder
- pumpkin pie spice
- salt
- pumpkin puree – make sure it’s 100% pumpkin and not pumpkin pie filling!
- large egg
- milk
- oil or butter, for cooking
How to make pumpkin protein pancakes
- Make the oat flour. Add rolled oats to your blender and blend for 30 seconds until broken down into a fine flour-like consistency.
- Combine your dry ingredients. Add oat flour, protein powder, coconut flour, baking powder, pumpkin pie spice, and salt to a small bowl and mix well to combine.
- Make the batter. In a separate medium bowl, add your pumpkin puree, egg, and milk and whisk well to combine. Add your dry ingredients to your wet ingredients and whisk until ingredients are combined. Try not to overmix. The batter consistency should be pretty thick. Let pancake batter sit for 5 minutes.
- Cook. Heat a large nonstick skillet or griddle over medium-low heat. Once hot, add cooking fat and let it warm up. Using a 1/3 cup as a scoop, form into equal-sized pancakes. I get about 4 (you may need to cook in batches depending on how big your pan is). Cook for 3-5 minutes until the edges start to be done. Flip and cook for another 1-2 minutes until golden brown.
- Enjoy! Top with your favorite toppings and enjoy!
Can I make protein pancakes in the blender?
I tried this recipe in a blender, and while it does work, I find it overmixes the batter slightly and leaves you with a flatter and chewier pancake. Mixing it by hand until the wet and dry ingredients are just combined will give you a light and fluffy pancake.
Can I use another protein powder?
This recipe is great because either whey protein powder or plant-based protein powder. You will have to adjust the recipe ever so slightly, but both outcomes are delicious.
- whey protein – use 1/4 cup protein powder (30 grams) and 1/4 cup milk. Using whey will give you a slightly drier pancake. I used this whey protein.
- plant-based protein – use 3 tablespoons protein powder (30 grams) and 1/3 cup + 1 tablespoon milk. This will be a little moister, but still a fluffy texture! I used this vegan protein powder.
- collagen – I have not tried this recipe with collagen, and I’m not sure it will work since collagen dissolves so easily. The protein powder helps absorb some of the liquid in the recipe.
Storing and reheating
- refrigerator – store leftovers in an airtight container in the fridge. Pancakes should stay fresh for 4 days.
- freezer – allow them to cool completely. Place on a parchment paper-lined baking sheet in a single layer and place in the freezer for 1-2 hours until frozen. Then place in a storage bag for up to 3 months. Freezing them in a single layer allows them not to stick together when you place them in a bag/container.
- reheating – when you are ready to heat them, pop them in the microwave, toaster, or toaster oven.
Substitutions and additions
- rolled oats – if you don’t have a blender, you can use store-bought oat flour. I have not tried this, but it should work the same with using 50 grams. Make sure to use certified gluten-free oats if needed.
- protein powder – whey or plant-based works for this protein pancake recipe! See the section above for how to make tweaks when using one or the other. You can use any flavor of protein powder as well.
- coconut flour – this helps absorb a little of the liquid. If you don’t have it, you can add a tablespoon or two more oats (before you grind them).
- pumpkin pie spice – if you don’t have pumpkin pie spice, a mix of cinnamon, ginger, nutmeg, cloves, and allspice will work instead. You will need 2 teaspoons total.
- pumpkin puree – make sure to use 100% pumpkin puree.
- egg – I have not tried this, but egg white should work instead of a whole egg. You will need 2 tablespoons of egg whites. I have not tried to use a flax egg, but it might work.
- milk – I used whole milk, but any kind of milk should work (dairy or dairy-free). Almond milk or cashew milk would be good substitutes. Having a little fat in your liquid helps keep the pancakes tender and moist.
Here are some additions and mix-ins you can add to your pancakes as well:
- chocolate chips
- vanilla extract
- sliced bananas or chopped apples
- chopped nuts – try pecans or walnuts
- sweetener – if you want sweeter pancakes, add a touch of honey or maple syrup to the batter.
More healthy high-protein breakfast recipes
- protein waffles
- cottage cheese pancakes
- freezer breakfast sandwiches
- high protein overnight oats
- creamy cottage cheese eggs
If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
Pumpkin Protein Pancakes
equipment
ingredients
- 1/2 cup rolled oats (50 grams)
- 1/4 cup vanilla protein powder (30 grams)*
- 1 tablespoon coconut flour
- 1 teaspoon baking powder
- 2 teaspoons pumpkin pie spice
- 1/8 teaspoon salt
- 1/4 cup pumpkin puree (61 grams)
- 1 large egg
- 1/3 cup + 1 tablespoon milk * (see notes based on protein powder used)
- oil or butter, for cooking
- toppings: greek yogurt, pecans, maple syrup, chocolate chips, nut butter, cinnamon…
instructions
- Make the oat flour. Add rolled oats to your blender and blend for 30 seconds until broken down into a fine flour-like consistency.
- Combine your dry ingredients. Add oat flour, protein powder, coconut flour, baking powder, pumpkin pie spice, and salt to a small bowl and mix well to combine.
- Make the batter. In a separate medium bowl, add your pumpkin puree, egg, and milk and whisk well to combine. Add your dry ingredients to your wet ingredients and whisk until ingredients are combined. Try not to overmix. The batter consistency should be pretty thick. Let pancake batter sit for 5 minutes.
- Cook. Heat a large nonstick skillet or griddle over medium-low heat. Once hot, add cooking fat and let it warm up. Using a 1/3 cup as a scoop, form into equal-sized pancakes. I get about 4 (you may need to cook in batches depending on how big your pan is). Cook for 3-5 minutes until the edges start to be done. Flip and cook for another 1-2 minutes until golden brown.
- Enjoy! Top with your favorite toppings and enjoy!
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notes
- whey protein – use 1/4 cup protein powder (30 grams) and 1/3 cup milk. Using whey will give you a slightly drier pancake. I used this whey protein.
- plant-based protein – use 1/4 cup protein powder (30 grams) and 1/3 cup + 1 tablespoon milk. This will be a little moister, but still fluffy! I used this plant-based protein.
nutrition
Recipe by Kelly Nardo, Eat the Gains | Photography by Sierra Inn
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I accidentally forgot baking powder so mine were a little flat/dense, but the flavor was perfect! Super subtle pumpkin. They’re not super sweet so yogurt or a little syrup would be an awesome addition. Super fun fall breakfast!!
So glad you enjoyed them, Molly! Thanks for trying them!
What if you don’t have coconut flour? Can you sub almond? Or leave it out?
Hi, Lisa! Almond flour won’t work the same as it’s not as absorbent. I would suggest a little more oats (maybe 2 tablespoons or so) before you blend them. Hope that helps!