Pumpkin Spice Protein Pancakes

A Healthy Version of a Weekend Morning Staple

Over the last several months I have been itching to get some fun food back in my diet.  Yes, being healthy and happy is fun, awesome really, but enjoying a dessert or comforting food really is fun and a moment to savor for me, a foodie at heart. So, as to not derail my weight loss, I am starting very simple.

Over these past few weeks I have been trying to turn the fairly flat and boring protein pancake into something more, well, like a real pancake.  A warm, fluffy, comforting pancake that I can enjoy on a relaxing Saturday morning with my family without feeling guilty.

The idea of cooking with protein powder is something I am having fun playing with and, while I am still working through a bunch of recipes, this is the first one that I feel really works — one that you can enjoy and savor this holiday season: Pumpkin Spice Protein Pancakes.

I make these along with regular pancakes for my family, making one of mine first so I have something to snack on while making my family theirs (thus avoiding snacking on the food for the family).  These keep in the fridge or freezer, so make a bunch and keep them around for a while so you can have a special breakfast or snack mid-week.  I promise they will even please the non-dieters around (my hubby loved them).

Pumpkin Spice Protein Pancakes
(Makes 4 large/6 medium pancakes total, or 2 large/3 medium pancakes per person – Approx. 183 calories, 22 grams carbs, 4 grams fat, 20 grams protein per serving without topping. 232 calories, 31 grams carbs, 4 grams fat, 22 grams protein with topping.)

1/2 Cup Unsweetened Almond Milk/Skim Milk or Unsweetened Soy Milk
1/2 Cup Old Fashioned Oats
1 Scoop Vanilla Protein Powder (I used Vanilla MyoFusion – use the scoop that comes in the container)
2 Egg Whites
2 Tbsp Unsweetened Apple Sauce
2 Tbsp Canned Pure Pumpkin
1 Tsp Pure Vanilla Extract
1 Tsp Pumpkin Pie Spice
1/2 Tsp Baking Powder
1/2 Tsp Baking Soda

Topping: (Optional)
1/2 Apple, diced into small pieces
1/2 Tsp Cinnamon, plus more for sprinkling
1 Tbsp Fresh Lemon Juice
4 Tbsp Fat Free Greek Yogurt

Pancakes –

  • Combine all of the pancake ingredients in a blender or magic bullet and blend until the oats are completely broken down, or put in a wide mouthed plastic container and blend with an immersion blender until it looks like this.

  • Heat your non-stick frying pan, or a high-quality regular pan, over medium heat.  When completely heated, spray pan with a small amount of non-stick cooking spray like Pam.
  • Pour pancake batter in quarter-cup amounts (or less if you like your pancakes smaller) into the pan.  Cook on one side until the bubbles start to break (no longer), and flip.  Cook on the second side for about 30 seconds. Remove from pan. Keep in warm oven at 200 F if not serving immediately.

Topping –

  • While making your pancakes, combine the apples, cinnamon and lemon juice in a microwave-proof bowl.  Stir to combine and microwave for 2 minutes.  Stir again when done and sit to the side until your pancakes are done.

  • Stir yogurt with a few sprinkles of cinnamon.

To Serve –

  • Place half of the pancakes on the plate, top with half of the warm apples and 1-2 Tbsp cinnamon yogurt.



Julia Montgomery Stewart

Nicknamed “Julia Child” at a young age, our own Julia is most at home in the kitchen. Lately, she has combined her culinary talents with a new hobby—fitness and healthy living. As a result, her recipes reflect an intriguing balance between eating well without sacrificing flavor. Outside the home, Julia is a consummate event planner, and spent the first ten years of her career as a publicist before expanding her portfolio of talents with the launch of Live Pretty in 2010. Balancing the busy demands of career and family, Julia lives with her husband and daughter in Orlando, Florida. In addition to her work in marketing, she serves a number of community organizations and initiatives in Central Florida.

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