Saturday morning. Fall candle burning. Espresso brewing.
And also you’re about to flip probably the most excellent stack of pumpkin pancakes that in some way pack 22 grams of protein with out tasting such as you’re chewing on a health club mat.
I do know, I do know. We’ve all been personally victimized by protein pancakes earlier than. those – they give the impression of being nice within the recipe picture however end up dense sufficient to make use of as doorstops, dry sufficient to soak up all moisture out of your mouth, and unhappy sufficient to make you query why you even attempt to eat wholesome. However stick with me right here, as a result of I’m about to vary your total pancake sport.
Let’s Get Actual for a Second
Final fall, I went by what I now name “The Nice Pancake Melancholy of 2024.”
Each Sunday, I’d strive a brand new protein pancake recipe. Each Sunday, I’d find yourself upset, lined in protein powder, feeding rock-hard pancake pucks to my very confused canine (who additionally rejected them, which… says lots). My husband began shopping for emergency backup waffles. It was embarrassing.
However right here’s the factor about being cussed and actually loving pancakes: you don’t surrender. You mix. You flip. You fail. You strive once more.
And ultimately, after roughly a million horrible batches and a small fortune in protein powder, you crack the code.
These pancakes? They’re that code.
What Makes These Completely different (Apart from Every part)
Right here’s what we’re working with: fluffy pancakes that style like pumpkin pie and pack extra protein than three eggs. They freeze fantastically, reheat like a dream, and – that is essential – they really style like one thing you’d select to eat, not one thing you’re forcing down whereas grimacing at your health app.
The key isn’t difficult. It’s not some bizarre ingredient you need to order on-line or a way that requires a level in meals science. It’s nearly understanding what really works versus what Instagram tells you need to work.
Collect Your Components (The Normal Suspects + One Recreation Changer)
You most likely have most of these items already:
1 cup rolled oats – We’re turning these into flour as a result of shopping for oat flour is for individuals who have their lives collectively greater than us. Simply common old style oats. Nothing fancy. You may seize completely good oats at any grocery retailer, however I exploit Bob’s Crimson Mill as a result of I’m fancy like that.
1 scoop vanilla protein powder – Pay attention, the model issues right here. Get one thing that tastes good by itself. I exploit Orgain Natural Protein Powder from Amazon – it’s creamy, really tastes like vanilla, and doesn’t have that bizarre chalky aftermath. When you wouldn’t drink it in a shake, it’s not going to magically style higher in pancake kind.
1/2 cup pumpkin puree – The orange stuff in a can. Pure pumpkin. Not the pie filling with all of the sugar and spices already added. I really feel like I shouldn’t must say this, however based mostly on my DMs, I positively do.
2 giant eggs – The binding agent, the protein enhance, the rationale these don’t collapse once you flip them.
1/2 cup unsweetened almond milk – Or common milk. Or oat milk. Or no matter milk-like substance you retain in your fridge. This isn’t the place to emphasize about dairy alternate options.
1 teaspoon baking powder – THE GAME CHANGER. That is what stands between you and hockey puck pancakes. Don’t skip. Don’t scale back. Belief the method.
The flavour crew: 1 teaspoon pumpkin pie spice, 1/2 teaspoon cinnamon, 1-2 tablespoons maple syrup (relying in your candy tooth), 1 teaspoon vanilla extract, and a pinch of salt.
How one can Make These Pancakes
Prepared?
That is going to really feel fallacious as a result of it’s too simple, however that’s precisely why it really works.
Step 1: Put the whole lot – and I imply EVERYTHING – in your blender. Oats first (so that they’re nearer to the blades), then the whole lot else. No particular order. No separate bowls. No sifting. Simply dump all of it in there such as you’re making a smoothie. (When you want blender, this Ninja one from Amazon is what I exploit and it handles oats like a dream.)
Step 2: Mix for about 30-45 seconds till it appears to be like like pancake batter. what pancake batter appears to be like like. Belief your self.
Step 3: Let it sit for precisely 2 minutes. I’m severe about this. The oats want a scorching second to soak up some liquid and thicken up. Use this time to warmth your pan to medium warmth and mentally put together for pancake glory.
Step 4: Right here’s the place individuals mess up – the pour. Use a 1/4 cup measure for every pancake. Don’t eyeball it. Don’t go rogue. Constant measurement = constant cooking = no burnt edges with uncooked middles.
Step 5: Look ahead to the bubbles. When the floor begins wanting just like the moon (numerous little bubble craters), flip it. About 2-3 minutes on the primary aspect, 1-2 on the second.
Step 6: Stack them excessive and admire your work earlier than destroying the proof.
Troubleshooting Your Pancake Issues
As a result of I’ve made each mistake doable, let me prevent some grief:
“My batter is just too thick” – Add milk, one tablespoon at a time, till it’s pourable however not runny. Assume melted ice cream consistency.
“They’re not cooking by” – Your warmth’s too excessive. Decrease it and be affected person. Pancakes are usually not the place to be in a rush.
“They keep on with the pan” – Even non-stick pans want a bit assist. Mild coating of butter or spray between every batch. This isn’t the time to show you don’t want oil.
“They style too wholesome” – Add one other tablespoon of maple syrup to the batter and prime with actual butter. There’s no award for struggling.
Let’s Discuss Toppings
Look, you could possibly eat these plain they usually’d be tremendous.
However we’re not right here for tremendous. We’re right here for Saturday morning magic.
My go-to mixture: a pat of butter (melting into all these little pancake crevices), a drizzle of actual maple syrup (not the faux stuff), and a dollop of Greek yogurt for further protein and tanginess. If I’m feeling fancy, toasted pecans. If I’m feeling primary, simply syrup. Each are appropriate.
Different glorious selections embrace peanut butter (melted for 20 seconds within the microwave for optimum drizzling), sliced bananas (potassium to steadiness all that protein), whipped cream (as a result of Saturday), or simply an aggressive quantity of cinnamon on prime.
Storage Secrets and techniques from a Meal Prep Convert
Right here’s what modified my life: making a triple batch on Sunday and freezing them.
Layer them between parchment paper (wax paper works too in case you’re not treasured about it), stick them in a freezer bag, squeeze out the air, and freeze for as much as 2 months. Although actually, in the event that they final greater than two weeks, you’ve gotten extra self-control than me.
Reheat instantly from frozen within the toaster. I’m speaking straight from freezer to toaster, no defrosting, no microwave, simply pop them in like Eggo waffles however infinitely higher. Two cycles on medium warmth normally does it.
For the fridge individuals (I see you, non-committal meal preppers): they’ll hold for about 4 days in an hermetic container. Microwave for 30 seconds or toast them for a bit crispy motion.
The Numbers Half
Per serving (which is 3 good-sized pancakes):
- 310 energy (lower than a bagel with cream cheese)
- 22g protein (greater than a protein bar)
- 38g carbs (the great variety that gasoline your day)
- 8g fats (conserving you glad)
- 6g fiber (your intestine well being thanks you)
Your Burning Questions Answered
“Do I really want a blender?”
You can strive mixing by hand in case you purchase oat flour, however actually, the blender is doing 90% of the work right here. It’s 2024. Embrace expertise.
“Can I make these vegan?”
Change eggs with flax eggs (2 tbsp floor flaxseed + 5 tbsp water, let it gel for five minutes). They received’t be fairly as fluffy however nonetheless superb.
“What if I’m allergic to oats?”
Attempt almond flour as a substitute, however use solely 3/4 cup because it’s denser. The feel shall be totally different however nonetheless pancake-adjacent.
“Can I prep the batter the evening earlier than?”
You may, however the baking powder will lose its mojo in a single day they usually received’t be as fluffy. When you should, add an additional 1/4 teaspoon of baking powder proper earlier than cooking.
“Why did my canine reject the opposite protein pancakes however loves these?”
As a result of canine know. They at all times know.
Extra Excessive-Protein Fall Breakfast Wins
When you’re on this entire “protein at breakfast with out struggling” prepare, you’re going to like my Excessive-Protein Pumpkin Pie In a single day Oats too. For once you need 25g of protein however can’t be bothered to activate the range. Make them Sunday evening, seize them operating out the door Monday morning.
The most effective half? When you nail these pancakes and people in a single day oats, you’ll notice wholesome breakfast doesn’t must style like cardboard and unhappiness. Revolutionary, I do know.
Remaining Ideas from a Reformed Pancake Pessimist
I used to assume protein pancakes had been a lie instructed by health influencers who forgot what actual meals tastes like.
These modified my thoughts.
They’re proof that wholesome meals doesn’t must style like punishment, that you could have your pancakes and your protein too, and that typically one of the best recipes come from failing 47 instances first.
Make them this weekend. Or don’t, and hold choking down these protein bars that style like chocolate-flavored chalk whereas watching everybody else take pleasure in actual breakfast.
Your alternative.
However once you do make them (and you’ll, as a result of pancakes), and also you’re sitting there with a heat stack, espresso in hand, feeling such as you’ve in some way cheated the system by consuming one thing this good that’s additionally good for you – simply keep in mind this second.
That is what profitable at breakfast looks like.
P.S. – When you’re the one who’s going to DM me asking if you should utilize water as a substitute of milk and no eggs and exchange the protein powder with extra oats… simply make common pancakes. These aren’t for you.
