Start the day with cozy pumpkin spice pancakes made from whole food ingredients in under 20 minutes, including meal prep and freezing tips to save time!
I am all about meal prepping breakfast to simplify my morning routine. And after this recipe, you probably will be, too. Homemade pumpkin flavored pancakes are the perfect fall breakfast balanced with good-for-you ingredients, cozy flavor, and a boost of protein. Let's get into the details!
If you enjoy inspired fall breakfast ideas, try these recipes, too!
What You'll Need for this Recipe
It's completely possible and actually quite simple to make high protein pancakes with no banana. Here's what to add to your grocery list.
- Baking Powder
- Butter
- Cinnamon
- Eggs
- Flax meal
- Maple Syrup
- Milk
- Pumpkin Puree
- Rolled Oats
- Sea Salt
- Vanilla Extract
- Vanilla Protein Powder
What substitutions can I make? You can make all kinds of customizations to my nut free protein pancake recipe to create something just right for your needs. Swap out milled chia seeds for the flax meal. Try coconut oil or ghee instead of butter in the pancake batter or the cooking oil of your choice instead of butter when cooking. And this recipe also works with virtually any kind of plant-based or dairy milk.
Tips & Tools for Making Healthy Fall Pancakes
You can mix the batter by hand in a large mixing bowl or take a shortcut making pumpkin protein pancakes in a blender. FYI, the batter will be thick!
Can I freeze protein pancakes? Definitely. Here are instructions on how to do that.
- Cool the pancakes to room temperature before freezing.
- Place a layer of wax or parchment paper between each pancake to keep them from sticking together.
- I recommend double bagging them in freezer bags to prevent moisture from escaping.
- Mark the date on the bag and they should keep for up to two months.
And you can adjust this recipe up or down to make healthy freezer pancakes in large batches or just one or two pancakes in the morning!
Grab a large skillet or griddle and spatula to cook the pancakes. Pro-tip: Use butter or coconut oil to get pumpkin pancakes with crispy edges.
How to Make PCOS-friendly Pancakes?
Meal prepping easy breakfast for the week became slightly more of a challenge after my PCOS diagnosis because starting the day with enough protein is highly recommended and carb-heavy breakfast items like pancakes and oatmeal might seem like a no-go. So I sought to transform my go-to pancakes into a PCOS nourishing breakfast recipe. These are superfood pancakes for PCOS symptoms.
Cinnamon is a hormone healthy food known to support blood sugar regulation and reduce insulin resistance so I add it to all kinds of foods for flavor and health benefits.
Eggs are a good source of folate, omega-3 fatty acids, and other nutrients that support lowered androgens, which are particularly pesky with my PCOS. And of course, eggs add protein!
Flax Meal lends fiber, omega-3 fatty acids, and phytoestrogens to support nutrient absorption, good digestion, and healthy elimination. It's great even if you aren't managing hormonal imbalance.
Oats are whole foods and complex carbs that provide a more balanced source of fuel compared to store-bought refined flour. You can also try almond flour or chickpea flour in this recipe.
Protein from milk, eggs, high-quality protein powder, and whatever toppings you might add partners with fiber to help to balance the blood sugar spike that pancakes typically cause.
Pumpkin is full of fiber, antioxidants, and vitamins and minerals that make it fabulous to include in any PCOS fall breakfast recipe.
For more hormone loving breakfast recipes, check out my Greek yogurt parfaits, scrambled egg bites, and banana nut oatmeal cups!
Turning Old-Fashioned Oats into Oat Flour
Healthy oat flour pancakes start with rolled oats. Grab either a blender or a food processor--or even a coffee grinder--for this part. To make oat flour for pancakes, just add the oats to your appliance of choice and pulse until they are ground into a fine, flour-like texture. This is all there is to making oat flour quickly!
How to Serve Healthy Pumpkin Pancakes for Breakfast
I love serving my pancakes with pepitas (aka pumpkin seeds), maple syrup, and butter. Another favorite is fresh blueberries and raspberries, which are awesome for managing blood sugar and can be made into a compote with a little drizzle of maple syrup or honey before warming. Here are a few more ideas:
- Berries
- Butter
- Flax Seeds
- Honey
- Maple Syrup
- Nut Butter
- Nuts
- Pepitas
- Sunflower Seeds
I hope this recipe brightens and simplifies your mornings. And sharing is caring so be sure to pin this pumpkin protein pancake recipe for later and follow me over on Pinterest. Thanks for reading!
PCOS Friendly Pancake Recipe
Pumpkin Spice Protein Pancakes
Ingredients
- 2 cups rolled oats
- 2 ½ cup milk
- 1 cup pumpkin puree
- 2 eggs
- 1 tablespoon butter melted
- 1 tablespoon maple syrup
- 1 teaspoon vanilla extract
- ¼ cup flax meal
- 4 tablespoons vanilla protein powder
- 1 ½ teaspoon cinnamon
- 1 teaspoon baking powder
- ½ teaspoon sea salt
Instructions
- Make oat flour: add rolled oats to blender or food processor and pulse until ground into a fine flour-like texture (about one minute). Remove oat flour from blender.
- Add milk, pumpkin puree, eggs, butter, maple syrup, and vanilla extract to blender and pulse until smooth and uniform. (Alternatively, add ingredients to a large mixing bowl and stir to combine by hand.)
- Add oat flour, flax meal, protein powder, cinnamon, baking powder, and sea salt to liquid mixture and pulse or mix until combined and no dry pockets remain. Batter will be very thick.
- Melt oil or butter in a large skillet or griddle over medium high heat.
- Scoop about ⅓ cup of batter into pan to form each pancake. Cook until bubbles form and pop on surface of batter and skillet side of pancake is an orange golden brown color (about 3 minutes) then flip and repeat on the other side.
- Repeat until all batter is used. Enjoy warm.
Notes
- Cool the pancakes to room temperature before freezing.
- Place a layer of wax or parchment paper between each pancake to keep them from sticking together.
- I recommend double bagging them in freezer bags to prevent moisture from escaping.
- Mark the date on the bag and they should keep for up to two months.
Leave a Reply