Fluffy, gluten-free pancakes that are also refined sugar free and pack 16g of protein per serving. These Pumpkin Protein Pancakes are the perfect breakfast and brunch menu addition that taste like pumpkin pie! (Quick swap to dairy-free with a plant-based protein powder!)
Healthy, thick and fluffy pancakes with an addition of pumpkin purée to add a pumpkin spice punch. Gluten-free protein pancakes use only a few, simple ingredients and take minutes to make. By adding protein powder, these pumpkin pancakes are a high protein breakfast and a great meal prep item!
There’s nothing that compares to a fluffy pancake from scratch. These gluten free pumpkin pancakes are really quick and easy to make and taste as light as can be. Try them with a Pumpkin Chai Latte for the most pumpkin experience!
Looking for some high protein breakfast bites? Try:
I'm an absolute pumpkin lover and my mom would always make the best pumpkin cookies (still does!). When I first made this recipe, I wanted to test out making something similar to her cookies for after we did yoga together. They were so fluffy and tasted just like Fall! I don't mind sweet breakfasts but I have a hard time finding enough protein and get hungry really quickly afterwards. That's why I initially added some protein powder so I could stay full for longer!
In recipe testing over time, I adapted the recipe for fewer, more natural ingredients as well as becoming gluten-free.
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Highlights of this Recipe
This recipe is:
- Simple
- 5 Ingredients
- Light
- Under 15 Minutes
Ingredients & Substitutions
- Protein Powder - Use plant-based protein powder for a dairy-free pancake. I recommend using a vanilla or unflavored protein powder. For the cleanest protein powders read below.
- Canned Pumpkin Puree - Stick to clean labels that list only pumpkin. You do not need organic pumpkin for this muffin recipe, but feel free to use if preferred and affordable. You can also make your own pumpkin puree by roasting a pumpkin and blending.
- Gluten-Free Flour - I like to use King Arthur Measure-for-Measure Flour.
- Oat Milk - Substitute for another non dairy milk like unsweetened almond milk or coconut milk (or dairy milk if you are not dairy-free).
- Honey - Substitute for agave syrup or maple syrup.
- Egg - Eggs are an essential ingredient for this pancake recipe as they add lift.
- Baking Powder - Baking powder creates bubbles in the pancake batter and helps add lift. Do not skip this ingredient.
Make your own Pumpkin Spice Mix
What’s a pumpkin pancake without some pumpkin pie spice?! If you can’t find pumpkin pie spice, you can make your own pumpkin spice mix for these healthy pumpkin pancakes.
1 Teaspoon Pumpkin Spice =
½ Teaspoon Ground Cinnamon
¼ Teaspoon Ground Ginger
⅛ Teaspoon Ground Nutmeg
⅛ Teaspoon Ground Cloves
Clean Oat Milk Brands
So, what is the cleanest oat milk brand? There are quite a few clean oat milks out there. Look for oat milks that have:
- Few ingredients (think: oats, water and salt - the fewer the better)
- No gums (like xanthan gum)
- No oils (like canola oil, rapeseed oil)
- Glyphosate* free oats or organic oats or gluten free oats
*Glyphosate (an ingredient in pesticides that is toxic to plants) is found in non-organic ingredients. Wheats and grains can have higher levels of glyphosate and are better if purchased as glyphosate free, organic or gluten free.
Best Clean Protein Powders
Protein powder and clean eating may seem like a direct contrast. While I prefer to get the majority of my nutrients directly from the food I eat, sometimes a protein powder is necessary for adding protein to my diet. I personally use Optimum Nutrition Gold Standard 100% Whey, but there are a good amount of options available - both whey and plant-based. When searching for a clean protein powder, ignore any marketing tools and look immediately at the label.
Make sure your protein powder has:
- Whey or a plant-based protein source as the first ingredient
- Limited added sugar
- At least 20g protein per serving, aim for 25g
- Testing by a third-party like NSF Certified for Sport
Can I use a flavored protein powder?
Unflavored protein powders are going to give you the most natural ingredients. Aim for the unflavored protein powders if possible, but if you are going to use a flavored protein powder just check the ingredients labeled!
Step-By-Step Instructions
STEP ONE: Mix the dry ingredients in one bowl, and the wet ingredients in another.
STEP TWO: Combine the dry and wet ingredients and stir to remove lumps.
STEP THREE: Melt coconut oil, butter, or spray oil onto your pan or griddle and pour the batter ¼ cup at a time for mini pancakes, or ½ cup at a time for regular sized pancakes.
STEP FOUR: Flip pancakes after about 5 minutes, when little bubbles form and the edges turn matte color. You can always peep underneath the cooking pancake once 3-4 minutes have passed.
STEP FIVE: Let the second side cook and brown for about 2-3 minutes and remove from the pan.
STEP SIX: Repeat with remaining batter until done.
STEP SEVEN: Enjoy plain, with fresh fruit or with maple syrup!
Storage Tips
You can freeze leftover pancakes! Freeze them in a single layer on a parchment-lined baking sheet. The pancakes will freeze in about 1 hour. Stack the frozen pancakes between wax or parchment paper in a freezer bag or freezer-safe container for up to 2 months.
To reheat, microwave on a plate for 20 seconds or in the oven on an aluminum-covered tray at 375ºF for 10 minutes.
Making Pancakes in Advance
Pancakes can always be made in advance! Keep the oven at 175ºF and have either a baking tray or sheet ready. Place the pancakes on the tray in the oven for 30-45 minutes. Longer than that and the pancakes might dry out.
Pancake Mix-In Options
- Pumpkin Pie Spice - add into the batter prior to pouring onto the pan
- Pumpkin Seeds - add immediately after you pour the batter onto the pan
- Berries - add immediately after you pour the batter onto the pan
- Chocolate Chips - add immediately after you pour the batter onto the pan
- Nut Butter - add into the batter prior to pouring onto the pan
- Vanilla Extract - add into the batter prior to pouring onto the pan
- Spices - add cinnamon, cardamom or pumpkin pie spice into the batter prior to pouring onto the pan
Frequently Asked Questions
Nope! This pumpkin protein pancake recipe is great with whey protein powder! If you are dairy-free / vegan, use a plant-based protein powder.
Because the baking powder reacts immediately, this pancake batter is best used right away. You can however, refrigerate pancake batter overnight and up to four days. Keep in an airtight container until then.
To reheat, microwave on a plate for 20 seconds or in the oven on an aluminum-covered tray at 375ºF for 10 minutes.
If your pan is too hot, the outside of the pancake will darken quickly and the inside will remain raw. To prevent this from happening, keep your pan at a medium heat.
Other Healthy Breakfasts
- Oat Milk Pancakes
- Authentic Mexican Chilaquiles Rojos
- Sour Green Apple Smoothie
- Healthy Mango Pineapple Smoothie
📖 Recipe
Pumpkin Protein Pancakes (Gluten Free)
Ingredients
Wet Ingredients
- 1.5 cups Oat Milk unsweetened unflavored preferred
- 1 cup Pumpkin Purée
- 1 Large Egg
- 2 tablespoon Maple Syrup
Dry Ingredients
- 2 cups Measure-for-Measure Gluten-Free Flour
- 1 Scoop Protein Powder (use plant-based protein for dairy free pancakes)
- 2 teaspoon Baking Powder
- 1 teaspoon Pumpkin Pie Spice optional
- ½ teaspoon Salt
Instructions
- Mix the dry ingredients in one bowl, and the wet ingredients in another.
- Combine the dry and wet ingredients and stir to remove lumps.
- Heat a large pan or griddle to medium heat. (If your pan is too hot, the outside of the pancake will darken quickly and the inside will remain raw. To prevent this from happening, keep your pan at a medium heat.)
- Melt coconut oil, butter, or spray oil onto your pan or griddle and pour the batter ¼ cup at a time for mini pancakes, or ⅓ cup at a time for regular sized pancakes.
- Flip pancakes after about 5 minutes, when little bubbles form and the edges turn a matte color. You can always peep underneath the cooking pancake once 3-4 minutes have passed to check for
- Let the second side cook and brown for about 2-3 minutes and remove from the pan.
- Repeat with remaining batter until done.
- Enjoy pancakes plain, with fresh fruit or with maple syrup!