These Pumpkin Protein Pancakes are super healthy, delicious and so easy to make! They’re perfect at only 285 calories and 27 grams of protein for a single serving.
Pumpkin Protein Pancakes without powder!
These pumpkin protein pancakes get 27 grams of protein from egg whites, no protein powder needed. I start by blending old-fashioned oats into a quick flour, then whirled up with pumpkin puree, pumpkin spice and a splash of vanilla. Everything is done in one blender cup, and breakfast is on the table in 15 minutes.
I first shared these back in 2015, and I still love them to this day. They’re so good my hubby eats them straight off the skillet! They’re soft and tender with real pumpkin flavor, and a stack of five small pancakes comes in around 285 calories. They keep me full until lunch, with plenty of room for a drizzle of maple syrup. Balance, right?
They freeze beautifully too, so I usually make a double batch on Sunday and have breakfast ready for the week.
🧡 xo, Ana
***This post was originally posted on Muy Delish (sister site) in October 2015.
Ingredients
The ingredients for these protein pancakes are super simple. Most likely you already have everything in your pantry!
- Old fashioned oatmeal – make sure it’s old fashioned. Instant oats won’t work for pancakes.
- Egg whites – no protein powder needed!
- Pumpkin puree. Canned or homemade puree will work.
- Baking powder and no calorie sweetener (this will help in keeping the calories down)
- Pumpkin spice and a splash of vanilla extract.
How to make Protein Pumpkin Pancakes
- Make the oat flour. Toss the oats into your blender and blend until they look like fine flour. A small personal blender is perfect for a single batch.
- Blend the batter. Add everything else right into the same cup and blend until smooth. The batter will be thinner than regular pancake batter, and that’s how it should be.
- Let it sit. Give it 5 minutes. The oats soak up some liquid and the batter thickens slightly.
- Cook low and slow. Pour about ¼ cup onto a greased skillet over medium-low heat. Flip once the edges look set and a few bubbles pop on top.
- Serve warm
Ana’s Recipe Tips
- Pour slowly. Egg-white batter spreads fast. A slow pour keeps the pancakes round and thick enough to flip.
- Keep them small. Small pancakes cook through before the outsides overbrown. Big ones tend to stay wet in the middle.
- Use liquid egg whites to save time. Six large egg whites equal about ¾ cup from a carton.
- Oats: Old-fashioned rolled oats work best. Quick oats work in a pinch. Skip flavored instant oatmeal packets.
- Sweetener: Swap the zero-calorie sweetener for 1 tablespoon of maple syrup, or leave it out completely. The pumpkin and spice carry plenty of flavor on their own. Calories will go up slightly with maple syrup.
- Gluten-free: Use certified gluten-free oats.
Serving Suggestions
These pumpkin pancakes are perfect as is! You can serve with a cup of Vanilla Matcha Latte or Protein Coffee for extra protein.
Creative Toppings: Experiment with toppings like chopped nuts or caramel for a gourmet touch. Top your pancakes with a dollop of whipped cream or a drizzle of maple syrup. The presentation adds to the overall experience.
Print Recipe:
Pumpkin Protein Pancakes
Ingredients
- ½ cup old-fashioned rolled oats - 40 grams
- 6 large egg whites - or ¾ cup liquid egg whites
- ⅓ cup pumpkin puree - 90 grams
- 2 teaspoons baking powder
- 2 packets zero-calorie sweetener - or 1 tablespoon maple syrup
- ½ teaspoon pumpkin spice
- ½ teaspoon vanilla extract
Instructions
- Add the oats to a blender and blend until they look like fine flour. A small personal blender works great for a single batch.½ cup old-fashioned rolled oats
- Add the egg whites, pumpkin puree, baking powder, sweetener, pumpkin spice and vanilla. Blend until smooth. Let the batter sit while the pan heats up so the oats can soak up some of the liquid.6 large egg whites, ⅓ cup pumpkin puree, 2 teaspoons baking powder, 2 packets zero-calorie sweetener, ½ teaspoon pumpkin spice, ½ teaspoon vanilla extract
- Heat a small nonstick skillet over medium-low heat and lightly coat with cooking spray.
- Slowly pour about ¼ cup of batter into the pan. Cook until the edges look set and a few bubbles pop on top, about 1 minute. Flip and cook 1 minute more. Repeat with the remaining batter.
- Serve warm with maple syrup or your favorite toppings.
Notes
- Fridge: Up to 3 days in an airtight container.
- Freezer: Cool completely, then freeze in a single layer on a sheet pan. Once firm, transfer to a freezer bag with parchment between layers. Keeps for up to 2 months.
- Reheat: Toaster, microwave (20 to 30 seconds), or air fryer straight from frozen. No need to thaw.
Private Notes
Nutrition
FAQs
Yes. Use 3 whole eggs in place of 6 whites. The pancakes come out richer, with a little less protein and more calories.
Not really. Pumpkin, spice and vanilla do a great job of covering the egg whites. Cooking them just until set (not overcooked) also helps.
Absolutely. Air fry frozen pancakes at 350°F (175°C) for 3 to 4 minutes.
This sounds like a delicious option to regular flour pancakes! I want to try them. Do you think they could be frozen and microwaved, or air-fried at a later date?
Oooooh my! I am obsessed with pancakes but carbs and gluten are my enemy. These are a dream come true!!! So delicious I may even love them more than a good ole fashioned pancake!
Thank you, Sheri!!! happy you liked them.
These are perfect for the season and I love the added protein bump! Easy to make, too. Everyone loved them.
Thank you, Brandi! so happy to hear that.
I can go for these light, fluffy and fabulous flavored pancakes, any day. They are a perfect breakfast to start your day with.
Thank you, Andrea!
These protein pancakes turned out super fluffy and were packed with pumpkin flavor! The perfect fall breakfast for my family – we loved this recipe!
Thank you, Anjali! so happy your family loved it.
Very filling in the morning, just like I like it. Great way to get in more protein, too!
Thank you, Erik! yes, more energy in the morning.
Super fluffy and flavorful! My whole family loved these pancakes and asked me to make them again next weekend 🙂
Thank you, Holly!! yes, so happy everyone loved them.
Really nice… only note I have is maybe a bit too much baking powder. I used the 2 tbsp, and it left a filmy feeling on my teeth. I might try with only 1 tbsp next time.
I”ll try to make!!!!
Sound Delicious!!!!
Thank’s Ana!!!!
Looks yum! How would these be without any sweeteners? Trying to cut out sugar and I don’t use no calorie sugars
I don’t think it will be too bland as the spices and the pumpkin give a lot of flavor already. I think you may be used to already to the less sweet flavors and it will work great for you. Let me know if how it comes out!
It sounds like a great recipe 😀 really nice pictures as well.
Awe thanks Marta! I really appreciate your nice comment! xo, ana
It is always nice to have a healthier pumpkin recipe! This was so delicious…
I agree Whitni! It’s nice to have a recipe that you can balance out all the treats we’re about t eat during the holidays lol! Thanks for stopping by!
Ohhh girl, these pancakes are a total dream!! Love that you used egg whites in there. That is such a neat idea!
I know right? Most of the protein pancakes use protein powder. I really like using egg whites as the base. Thanks so much Katrina!