RECIPE: Protein Packed Pumpkin Pancakes

TAGS: pumpkin pancakes, high carb, Alycia Israel, bulking, offseason, macro breakdown, pumpkin, low carb, diet, Nutrition

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Fall is soon approaching and you will begin to smell the sweet aroma of pumpkin in the air. I have no shame in my basic white girl love for pumpkin everything during the fall, so I incorporate it as much as possible. Below are two of my favorite recipes for protein pumpkin pancakes. These are two versions: a high carb version for off-season, and a low carb version for in season or cutting weight. Ingredients, directions, and macros included. Enjoy!

Low Carb Protein Pumpkin Pancakes

Ingredients (1 Serving):

  • ½ Cup Canned Pure Pumpkin
  • 1 Cup Egg Whites
  • 1 TBSP Coconut Flour
  • ½ Scoop Vanilla or Pumpkin Spice Whey Protein
  • 1 Teaspoon Cinnamon
  • 1 Dash of Nutmeg or Ground Allspice
  • *Optional Truvia for sweetening

Directions:

  1. Heat skillet on low-med heat, spray skillet with non-sticking spray.
  2. Into medium-large bowl, mix all ingredients until smooth. You can also mix the dry and wet ingredients separately and then add together.
  3. Pour batter into skillet (can do 1-2 pancakes depending on the size of your skillet) and cook until the edges firm up or you see bubbles. Turn pancake.
  4. Serve with sugar-free, Walden Farm’s calorie-free syrup.

I’ve made these pancakes a number of times and absolutely love them. Cooking time can depend on your consistency preference. If under cooked, they can be a bit soft so make sure they are golden brown on each side! Also, if you would like to bump up the fat content, you can sprinkle pecans on top or mix into the batter.

low carb alycia

Macro Breakdown:

Protein – 41 grams

Fat – 2.5 grams

Carbs – 17 grams (8.5 from fiber)

Calories – 261


MORE: Pumpkin Protein Mousse


Offseason/Bulking Protein Pumpkin Pancakes

Ingredients (1 Serving):

  • 1 Egg
  • ½ Cup Skim Milk (can use whatever milk you want but macros below will change)
  • 1/3 – 1/2 Cup Bisquick Original Mix (depends on the consistency you prefer)
  • ½ Cup Canned Pure Pumpkin
  • 1 Scoop Vanilla or Pumpkin Spice Whey Protein
  • 1 Teaspoon Cinnamon
  • 1 Dash of Nutmeg or Ground Allspice
  • *Can also sprinkle chocolate chips into the batter for increased probability of a PR

Directions:

  1. Heat skillet on low-med heat, spray skillet with non-sticking spray.
  2. Into medium-large bowl, mix all ingredients until smooth. You can also mix the dry and wet ingredients separately and then add together.
  3. Pour batter into skillet (can do 1-2 pancakes depending on the size of your skillet) and cook until the edges firm up or you see bubbles. Turn pancake.
  4. Serve with regular syrup for some extra gains.

These pancakes are inspired by a Betty Crocker recipe I found a while ago and they are awesome. I made some small changes which included adding some extra protein, and voila!

off season alyciaj

Macro Breakdown:

Protein – 40 grams

Fat – 12.5 grams

Carbs – 45-50 grams (syrup or chocolate chips not included)

Calories – 451

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