Maple Pumpkin Protein Powder-less Pancakes – Gasp

Inspired by my maple pumpkin pie bread recipe, I decided I wanted to recreate the combination in pancake format. Yes, I am aware that spring has just begun and this recipe screams fall. Yet I still am not hesitating in posting this pumpkin based recipe because it doesn’t need to be Fall to enjoy pumpkin flavoured things.

I am going to let you in on a little secret though: this recipe does not use protein powder. Gasp, I know right?! In case you can not tell I am being slightly sarcastic. You see, I have fallen into a habit of using protein powder in the majority of my baking. I enjoy the convenience of having my protein right mixed in with whatever I am having to eat.

Maple Pumpkin Pancakes

Ingredients: Instructions
•2 tbsp whole wheat flour
•1 tbsp peanut flour
•1 tbsp coconut flour
•1/4 cup canned pumpkin
•1 tbsp honey (or replace with sweetener of choice)
•3 tbsp cold vanilla tea + 1 tbsp almond milk
•1/4 cup egg whites
•1/4 tsp baking powder
•1/4 tsp baking soda
•1 tbsp apple cider vinegar
•maple extract

1)Mix all dry ingredients

2)Add pumpkin mix well

3)Add egg whites, mix. Add other liquids (except ACV) mix. 

4)Add apple cider vinegar immediately before pouring onto frying pan.

Category Mark Comments Overall Grade
Convenience

A

In general I find pancakes to be all around convenient to make. No oven pre-heat time, just ingredient measuring, mixing and pouring.

A

Health

A

There is no protein powder in this recipe. It is still healthy. Deal with it.
Taste

A-

There is something refreshing about the taste of pancakes without protein powder. Try it.

Texture

B-

 I prefer my pancakes a bit on the drier side, however these were very moist because of the canned pumpkin.

General Comments:
Makes a 5 good sized pancakes.

 

As much as I find protein powders convenient and often economical (have you seen the prices of chicken lately?), I am going to consciously try to limit my intake of them. I figured I would share with my readers to keep you in the loop and all.

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Do you ever fall into a habit of using protein powders? Any suggestions of protein powder alternatives?

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Vanilla Cake Oven Pancake

Before I had successfully learned how to flip pancakes I relied on oven pancakes. Now, I rely on oven pancakes when I am feeling flustered and don’t want to chaperone the frying pan to remember to flip.

Vanilla Cake Oven Pancake: Convenient and healthy single serving recipe

The great thing about oven pancakes is that you can enjoy the unique flavour and texture of pancakes without even taking out the pan.

Vanilla Cake Oven Pancake

Ingredients: Instructions
•2 tbsp kamut flour

•1 tbsp coconut flour

•1 tbsp whey protein powder

•1g stevia

•1 tsp vanilla extract

•1/4 cup greek yogurt

•1/4 cup egg whites

•1 tbsp apple cider vinegar

•1/4 tsp baking soda

•1/4 tsp baking powder

1)Preheat oven to 400deg F. Mix all dry ingredients

2)Add in egg whites, greek yogurt. Mix well.

3)Add in apple cider vinegar.

4)Let sit for 5 minutes

5)Pour into baking dish so batter is ~1cm thick and bake for 20-25min

Category Mark Comments Overall Grade
Convenience

A+

This is a highly convenient pancake recipe as you don’t even have to worry about flipping!

A-

Health

B+

This recipe is really healthy but should go with some hearty toppings or sides to make it a complete breakfast. I love that these pancakes are still quite high protein yet only use 1 tbsp of protein powder so you aren’t left with a rubbery protein pancake.

(~170cal) 1g fat/21g protein/17g carbs

Taste

A-

Subtlety sweet. Reminds me of vanilla cake in breakfast form
Texture

A+

These pancakes are very fluffy!
General Comments:
This recipe makes 4 large and thick pancakes (1 serving)

I topped mine with peanut flour sauce and greek yogurt.

Take a look at that texture!

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Quinoa Apple Infusion Pancakes

What a relief to read in the comment section from my last pancake post that most other readers also spread their pancakes out rather than stacking them.

Spread out Pancakes

The best advantage to spreading pancakes this way is the toppings go a lot further…

Pancakes

Quinoa Apple Infusion Pancakes

Ingredients: Instructions
•20g quinoa flakes (approx 3-4 tbsp)

•1 tbsp psyllium husk

•1 tbsp coconut flour

•1 tbsp casein protein powder

•1/4 tsp baking soda

•1/4 tsp baking powder•dash of salt and stevia•1/4 tsp vanilla extract

•1/4 cup egg whites

•1/4 cup almond milk

•2-3 tbsp applesauce (or substitute with pumpkin or greek yogurt)

•1/2 cup pink lady green tea

1)Mix all dry ingredients

2)Add in liquids, stirring between each one

3) Pancake making time!

Category Mark Comments Overall Grade
Convenience

A-

These pancakes are moist so the cooking time is a little long

B+

Health

A

These pancakes are high fiber (from the coconut flour and psyllium husk), and moderate protein (protein powder, and egg whites). I found these a great pre-work out meal.
Taste

B+

Apple and cinnamon in pancakes is really a great combination.
Texture

B-

These pancakes stay moist, and have a mushy inside. Although moist is good, I actually like pancakes on the somewhat drier side, but everyone has their preferences!
General Comments:
This recipe made a lot of small pancakes. I made them small because I wanted them to cook a little faster.

Moist inside. Thick Pancakes

Do you notice something strange coming out the top of my pancake stack?

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Do you stack your pancakes or lay them out?

Cocoa Coconut Pancakes

I’ve noticed that most pancake recipes display the final product in stacked form BUT…

Drizzled with peanut flour sauce

When I eat my pancakes I eat them spread out on my plate, one by one, as pictured above. So now I am curious how other people truly eat their pancakes.

Pancakes

Cocoa Coconut Pancakes

Ingredients: Instructions
•2 tbsp wheat bran

•1 tbsp vital wheat gluten

•1 tbsp unsweetened cocoa powder

•1 tbsp coconut flour

•1 tbsp whey

•1/4 tsp baking soda

•1/4 tsp baking powder

•dash of salt and stevia

•1 tbsp shredded coconut
•1/4 tsp coconut extract•1/4 cup egg whites•1/4 cup almond milk

•1/4 cup greek yogurt

•1/4 cup cinnamon plum green tea

1)Mix all dry ingredients2)Add in liquids, stirring between each one

3) Pancake making time!

Category Mark Comments Overall Grade
Convenience

A-

These pancakes cooked up quite quickly which always makes pancake making mornings more convenient.

A-

Health

B

This is another protein packed pancake. The recipe makes 5 pancakes and the whole thing is approx 270 calories (15g carbs, 28g protein and 5g fat)
Taste

A-

Adding cocoa to a pancake gives you a rich flavorful result. Throwing in the extra coconut takes it to a whole new level!
Texture

A

I really liked the texture of these pancakes as they were not excessively moist (yet they were not dry).
General Comments:
This recipe made 5 medium pancakes. I have made these both with and without the additional shredded coconut, and either choice makes a delicious breakfast.

Stack of Pancakes

The display of texture

Do you notice something strange coming out the top of my pancake stack?

Worms in my Pancakes!

Fear not friends, those are not worms in my pancakes. It is two grapefruit flesh pods (what do you call them things in citrus that hold the juice?)!

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Do you stack your pancakes or lay them out?

Quinoa Spiced Pumpkin Pancakes

It isn’t typical for me to post on a Friday night, but I was going through some photographs and was reminded of delicious pancakes I devoured a few weeks ago. I knew right away what I would be having for breakfast tomorrow, and decided that it would be best if I shared. That way if any other weekenders are looking for a new pancake recipe they have got one at their fingertips.

 

Quinoa Spiced Pumpkin Pancakes

Ingredients: Instructions
•3 tbsp quinoa flakes

•1 tbsp coconut flour

•1 tbsp psyllium husk

•1/4 tsp baking soda

•1/4 tsp baking powder

•sweetener, salt, vanilla extract

•2 tbsp egg whites (about 1 egg)

•1 full egg

•1/4 cup spice tea (cold)

•2 tbsp almond milk

•1 tbsp apple cider vinegar

•1/4 cup pureed pumpkin

1)Mix all dry ingredients

2)Mix in wet ingredients adding apple cider vinegar last

3)Make your pancakes!

Category Mark Comments Overall Grade
Convenience

A-

These pancakes seemed to cook up quite quickly.

B+

Health

B+

Not particularly high in protein compared to many protein pancake recipes, however if you want a change from cooking with protein powder’s these pancakes give a great macro balance without powders.
Taste

A-

I’m pretty sure the added full egg really take these pancakes to the next level. Even the smell of them cooking made my saliva glands jump into action.
Texture

B

Slightly moist in the center and more dense. Not fluffy, but sometimes fluffy pancakes aren’t required.
General Comments:
I have found that most pancakes with pumpkin have a denser texture, these ones included.

The recipe makes 5 medium pancakes.

Weekends were made for pancakes. Or were pancakes made for weekends? I can’t decide which it is!

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How do you like your pancakes? Dense? Fluffy? Moist?

Cinnamon Plum Pancakes

I don’t think I will ever get tired of pancakes. They are becoming a regular Sunday staple for me. There is nothing like some quiet morning time flipping pancakes.

Pancakes

 

Cinnamon Plum Pancakes

Ingredients: Instructions
•2 tbsp teff flour

•2 tbsp vanilla casein protein powder

•1 tbsp coconut flour

•1 tbsp unsweetened whey

•1/4 tsp baking soda

•1/4 tsp baking powder

•1/2 tsp cinnamon

•1/4 tsp vanilla extract

•1/4 cup egg whites

•1/4 cup almond milk

•3 tbsp cinnamon plum green tea

•1 tbsp apple cider vinegar

1)Mix all dry ingredients

2)Add in liquids saving apple cider vinegar for last.

3) Pancake making time!
 

Category Mark Comments Overall Grade
Convenience

C+

As pancake making goes, these pancakes have a longer cooking time, so you need to be patient.

B

Health

A

This is a protein packed pancake. There are 24g of protein! (16g carbs, and 3g fat)
Taste

B

The flavour of these were not too overpowering, which I really liked about them. If you like your pancakes sweet, you will want to add some sweetener to these.
Texture

B-

These pancakes have a thick and doughy texture. Since they are thick the inside stays a little bit gooey.
General Comments:
This recipe made three large pancakes. If you make 6 smaller ones, the pancake will cook faster.

 

Three Large Pancakes

Note in the above picture, I got a little bit impatient with cooking time, and ended up making a bit of a pancake mess. But they were still delicious!