Protein Pumpkin Pancakes (9g Protein Each)
This post may contain affiliate links. If you click and purchase, we may earn a small commission. Read our full disclosure.
These pancakes have just enough fall, a hint of pumpkin spice, and 9g of protein each. Stack three for 28g of protein, under 300 calories and get your protein and fall fix.
The secret is Greek yogurt and this PEScience Gourmet Vanilla protein powder (use code OHSNAP to save!). The whey and casein blend soaks up liquid, making soft, fluffy pancakes. The main thing is to not overmix. Lumps are good because that’s what keeps them fluffy.
One batch makes 12. Top them with maple syrup and whipped cream and call it a weekend. Be sure to check out all our amazing pumpkin recipes.
Why you’ll love this recipe
- 96 calories and 9g protein per pancake
- 28g protein in a 3-pancake stack
- Real pumpkin purée and pumpkin pie spice
- Soft, fluffy texture
Ingredients and Substitutions:
These are the main ingredients and substitutions for these pumpkin pancakes. See the recipe card below for the full ingredient list and instructions.
- PEScience Gourmet Vanilla Protein Powder. This recipe has only been tested with PEScience. Its whey and casein blend absorbs more liquid than whey-only powders, so other brands can change the sweetness, the batter thickness, and the final texture. Use code OHSNAP to save!
- Greek Yogurt. Plain nonfat keeps the pancakes tender and adds protein without adding fat.
- Fairlife 2% Milk. It brings more protein than regular milk.
- Canned Pumpkin Purée. Grab pure pumpkin, not pumpkin pie filling, which is already sweetened and spiced.
- Eggs and Egg Whites. Whole eggs give structure and richness. Egg whites add protein without extra fat.
- Butter. A little goes a long way for real pancake flavor. Let it cool slightly so it doesn’t scramble the eggs.
- Pumpkin Pie Spice. Does all the fall flavor work in one jar.
Dietary Modifications
- Dairy-free: Not a fit as written. The protein powder is whey and casein, and the batter uses Greek yogurt, milk, and butter.
- Gluten-free: I haven’t tested these pancakes with gluten-free flour.
Expert Tip!
Keep the heat at medium-low. Protein batter browns faster than regular pancake batter, so high heat gives you dark outsides and gummy middles. Low and patient wins. Flip when the bottoms are golden and the edges look set.
Variations
- Chocolate chip: Fold chocolate chips into the batter right before scooping, or sprinkle a few on each pancake after it hits the pan so they stay on top.
- Apple: Fold diced or grated apples into the batter for little pockets of fruit in every bite.
Troubleshooting Tips
- Pancakes are flat or dense: The batter was overmixed. Fold just until no dry streaks remain, and leave the lumps alone.
- Golden outside, gummy inside: The pan’s too hot. Lower the heat and give the second side the full 2 to 3 minutes.
- Batter is too thick or too thin: You probably used a different protein powder. This recipe is built around PEScience’s whey and casein blend.
Recipe FAQs
You can, but results will vary. These have only been tested with PEScience Gourmet Vanilla, a whey and casein blend. Whey-only and plant-based powders absorb liquid differently, so expect changes in sweetness, thickness, and texture.
In the fridge or freeze; see freezing notes below.
Yes! Lay flat on a sheet pan and flash freeze for 1 hour to keep them from sticking together. Then assemble them in a freezer-safe Ziploc or container and freeze for up to 3 months. When ready to enjoy: Toaster Method (Best for crispy): Place frozen pancakes straight into the toaster on a light or moderate setting for a couple of minutes, or use the defrost setting.
Microwave Method (Fastest): Place 2 to 6 pancakes on a microwave-safe plate. Heat for 20 to 30 seconds for a couple of pancakes, or about 45 to 60 seconds for a larger stack. If you cover them with a damp paper towel, it helps keep them moist.
To log this in MyFitnessPal or MacrosFirst, search: Ohsnapmacros – Protein Pumpkin Pancakes.
More recipes with my favorite protein powder!
If you make this recipe, please leave a rating and/or comment! Tag me on Instagram @ohsnapmacros, I love hearing from you!
Protein Pumpkin Pancakes
MyFitnessPal & MacrosFirst App Users
You can find this recipe and many others on MyFitnessPal and MacrosFirst by searching: Ohsnapmacros – Protein Pumpkin Pancakes
Ingredients
Wet Ingredients
- 1 cup plain nonfat Greek yogurt
- ¾ cup 2% Fairlife milk
- 2 large eggs
- ¼ cup liquid egg whites
- ½ cup canned pumpkin purée not pumpkin pie filling
- 1 Tbsp. butter melted and slightly cooled
- 1 Tbsp. brown sugar
- 1 tsp. vanilla extract
Dry Ingredients
- 2 scoops PEScience Gourmet Vanilla protein powder
- ¾ cup all-purpose flour
- 2 tsp. baking powder
- ¼ tsp. baking soda
- 1½ tsp. pumpkin pie spice
- ¼ tsp. salt
For Cooking and Serving
- cooking spray
- maple syrup for serving
- whipped cream for serving
Instructions
- Whisk the yogurt, milk, eggs, egg whites, pumpkin, melted butter, brown sugar, and vanilla until smooth.
- In a second bowl, whisk the protein powder, flour, baking powder, baking soda, pumpkin pie spice, and salt.
- Add the dry ingredients to the wet and fold with a spatula until no dry streaks remain. Stop there. Lumps are what keep them fluffy.
- Heat a nonstick pan or griddle over medium-low and coat it lightly with cooking spray.
- Scoop about ¼ cup of batter per pancake and spread it slightly. Cook for 3-4 minutes, until the bottoms are golden and the edges look set.
- Flip and cook 2-3 minutes more, until the center is completely set and the pancakes are cooked through. Serve warm with maple syrup, whipped cream, and/or cinnamon on top.
Notes
- This recipe has only been tested with PEScience Gourmet Vanilla protein powder, a whey and casein blend. Other protein powders may change the sweetness and texture.
- Don’t overmix. Lumps keep the pancakes fluffy.
- Nutrition is per pancake and doesn’t include toppings.
- Nutritional information is an estimate and will vary with substitutions.
