Pumpkin Protein Pancakes

These high protein pumpkin pancakes make for a tasty breakfast that clocks over 30g of protein and 4g of fibre to keep you full all morning! 

Our Registered Dietitians love infusing high-protein and high-fibre ingredients into pancakes for a breakfast that keeps blood sugars stable!

This spiced pumpkin protein pancake recipe makes six small pancakes! Our dietitian consider a full batch of the recipe as one serving. The pancake batter can be whipped up in the blender in less than 5 minutes! You'll need the following ingredients.

• Oat: we grind quick oats into flour using a small blender. The oat flour replaces wheat flour in classic pancake recipes. Oat flour offers more fibre than traditional white flour!
• Pumpkin puree:  pumpkin puree to give the pancakes a moist texture and fall inspired flavour.  Make sure you choose 100% pure pumpkin puree at the grocery store and not pumpkin pie filling. You can use the leftover pumpkin puree to make pumpkin curry or pumpkin spice muffins!
• Egg: the egg acts as a binger and also boosts the protein in the recipe by 6g!
• Protein Powder: The protein powder offers a sweet flavour and significant boost of protein to the recipe. We like using a whey concentrate which is a form of dairy-based protein powder that works best for baking. We used the brand PEScience in the vanilla flavour!
• Baking Powder: the baking powder helps the pancakes rise.
• Cinnamon: this adds fall-inspired spice that pairs beautifully with the pumpkin.
• Salt: this helps to enhance the sweetness. 

PUMPKIN PROTEIN PANCAKES

INGREDIENTS

• ¼ cup (20g) quick oats
• 1 teaspoon baking powder
• 1 teaspoons cinnamon
• 1 scoop whey concentrate protein powder _{(eg. PEScience)}
• ¼ cup (60g) pure pumpkin puree
  
• 1 egg
• ½ cup unsweetened milk _{(eg. almond milk)}
• pinch of salt
• optional: fresh fruit, nut butter, and maple syrup to top!

DIRECTIONS

1. Add the quick oats to a small blender and blitz into oat flour.
2. Then add the remaining ingredients including the baking powder, cinnamon, protein powder, pumpkin purée, egg, milk, and salt.
3. Heat a frying pan or pancake griddle to medium high. Spray with non-stick cooking spray. 
4. Pour the pancake batter into six small pancakes. Let cook for 3-5 minutes. You'll know to flip when the edges are slightly crisp and bubbles form on the top.
5. Flip each pancake and let cook for another 3-5 minutes. If the pancakes are still dough-y inside, flip each pancake and let them cook for an addition 2 minutes per side until the inside of the pancakes are fully cooked. 
6. Serve your pancakes with optional toppings like berries, fruit, pumpkin seeds, or nut butter for extra fibre and fats. 

NOTE: Use any leftover pumpkin puree to make pumpkin curry, pumpkin spice muffins, or pumpkin pie protein bites.

KITCHEN TOOLS

• Blender
• Pancake Griddle
• Pancake Spatula 

DIETITIAN TIPS

We love that this pancake recipe is balanced in the four food groups we teach inside our nutrition coaching program:

• Protein: protein powder and egg
• Carb: oats
• Volume: pumpkin puree
• Fats: from toppings like pumpkin seeds or nut butter

If you like this recipe, you might also like our protein pancakes made with banana or apple sauce. You can find the recipe here!

WANT TO LEARN HOW TO BUILD MEALS FOR YOUR GOALS?

Our team of Registered Dietitian support clients through nutrition counselling and coaching to teach them how to build balanced meals and snacks to reach their specific goals. After working with one of our dietitians, you'll understand how to build meals to suit your preferences and have concrete meal and snack ideas to implement into your day! You can book with a dietitian here to get started on your journey!