Healthy Pumpkin Pancakes that are Perfect for Fall!
Looking for a healthy pumpkin pancakes recipe that actually tastes good? Look no further, these fluffy, delicious pumpkin spice pancakes have no refined sugar, flour or oil. Made with oats, real pumpkin and ingredients you can feel good about!
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Fluffy, Healthy Pumpkin Spice Pancakes
Have you seen all of the store-bough pumpkin pancake mixes on the grocery store shelves? I really love just about any pumpkin recipe, but I also want something that’s healthy and doesn’t include refined sugar. After the frustration of finding all the extra added ingredients in the store-bought mixes, I decided to just make my own healthy pumpkin pancakes!
I’m so glad I did, as I’ve discovered once again that homemade is pretty much always better. I’ve made these pumpkin protein pancakes without refined sugar, grain/flour or any toxic oils. They contain nearly 22g of protein and best of all a serving of pancakes is a big ‘ole stack of 5 pancakes! Breakfast doesn’t get much better than this!
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Step 1: Blend oats (oatmeal) into oat flour
No need to go out and buy expensive oat flour. All you have to do is pull out your blender or food processor, and blend rolled oats (old fashioned oats, not instant oats) into a powder/flour. For 1/2 cup of oats, it typically takes about 30 seconds on medium speed to render oat flour.
I have a Blendtec Designer Series Blender that blends the oats perfectly. I’m using the Blendtec Twisted Jar to blend the oats first, and then add the rest of the ingredients right into the jar. It’s super simple, quick and no need to even use whisks or bowls.
FAQ’s about using oat flour in these pumpkin protein pancakes:
Is oat flour good for you?
Oat flour is less refined than traditional all-purpose flours that are often bleached and heavily processed. Oat flour contains more protein, fiber and antioxidants and traditional grain flours.
Is oat flour gluten free?
Oat flour is gluten free as it is made from oats that have been ground (or blended) into powder.
What is oat flour made of?
Non-contaminated, pure oats are used to create oat flour, which is gluten-free and grain-free. Oat flour is a whole-grain flour made from oats.
Step 2: Blend the rest of the ingredients to make the pumpkin spice pancake batter
I have a Blendtec Designer Series Blender that blends the oats perfectly. I’m using the Blendtec Twisted Jar to blend the oats first, and then add the rest of the ingredients right into the jar. It’s super simple, quick and no need to even use whisks or bowls.
Blendtec 650 Designer Series Blender with Wildside Jar
This is the Blender I use almost DAILY! Everything from smoothies, to cocktails, to waffle and muffin batter and even nut butter, this ultrapowerful blender creates an amazing puree every time. It’s very durable and made to last!
Step 3: Bake the Healthy Pumpkin Pancakes (Oil-Free Option)
To keep these pumpkin spice pancakes completely oil-free, they are baked instead of fried on a griddle. Not only does this eliminate the need to use any sort of oil, it’s rather convenient. Simply place a piece of parchment paper on a sheet pan, pour the batter into 4″ pancakes and bake. No need to stand around, watch and flip batches of pancakes.
Pro-Tip: To eliminate the need for non-stick spray on your sheet pan, using these pre-cut parchment paper sheets is really handy!
Traditional Griddle-Fried Pancakes (uses oil)
I know that many people prefer to cook their pancakes on a griddle. For this cooking method, you’ll need a small amount of oil. To keep it on the healthier side, I recommend using either coconut oil or avocado oil for cooking on a griddle or skillet.
I find that because avocado oil has a higher smoke-point (meaning it tolerates heat better and is less likely to burn or scorch in the pan), it’s ideal for making pancakes. You’ll just need a drizzle of avocado oil for the pan.
What makes these pumpkin protein pancakes healthy?
- No Sugar: This recipe for pumpkin spice pancakes contains no refined sugar. It is sweetened with monkfruit granular sweetener – I like using Lakanto Monk fruit granular sweetener or Whole Earth Stevia & Monkfruit Granular Sweetener to sweeten recipes like this without having to use processed, refined sugar.
- No White Flour: This recipe uses oats/oat flour as the base, which is a great alternative to white, bleached, processed flour. Oat flour is less refined, contains more protein, fiber and antioxidants as well. Using oat flour makes these healthy pumpkin pancakes grain free and gluten free!
- No Oil: I’ve created this recipe to not have to rely on toxic oils like vegetable or canola oil. The eggs and pumpkin puree do a great job of keeping the pancakes moist (not dry) there is no need to add oil to the batter. NOTE: should you want to fry these pancakes on a griddle, I would recommend using a small amount of avocado or coconut oil to prevent your pancakes from sticking. Steer clear of any vegetable shortenings, canola or vegetable oils – these contain mega-trans fats that have proved to be toxic in your body.
Can I freeze leftover pancakes?
Yes, freezing leftover pancakes is actually a great way to prep some healthy breakfast options for busy mornings. Place the pancakes in a freezer-safe container or freezer bag, and separate with sheets of waxed or parchment paper to prevent sticking together.
Like the idea of meal prepping healthy breakfast options? Check out my healthy breakfast sandwiches and my baked egg cups. I’ve also set up a post all about Breakfast Meal Prep to get you started with meal prepping the most important meal of the day.
What should I use for collagen protein in this protein pancake recipe?
I like Zhou Nutrition Collagen Peptide Protein. It’s a great unflavored collagen protein that mixes well into recipes and dissolves well into drinks like coffee or smoothies.
Any good quality unflavored protein powder will work well in this recipe. You can also use a vanilla protein powder, however some vanilla flavors taste a little funny to me. Use what best fits your dietary needs, restrictions and preferences.
Note: The grams of protein per serving will vary based on the protein product you use. When using the Zhou collagen in this recipe, along with the other ingredients, you’ll have approximately 22g of protein per serving of pancakes (5, 4″ pancakes).
What toppings are good on pumpkin spice pancakes?
Here are just a few topping options:
- Plain Greek yogurt, mixed with maple extract and cinnamon (my personal favorite!)
- Pecans, walnuts or pepitas
- Nut butter – pecan, cashew, almond or peanut (make sure to look for nut butter that has minimal ingredients and no added toxic oils, sugars or fillers.) Good quality nut butter is simply just ground nuts and salt.
- Sliced bananas with a small drizzle of honey
- Berries
- A drizzle of maple syrup (steer clear of pancake syrup, which is NOT maple syrup. It’s a mixture of high-fructose corn syrup and highly refined and processed sugars, which are horrible for you and your family.)
If you loved these delicious pumpkin protein pancakes, check out some of my other similar recipes:
- Protein French Toast
- Healthy Pumpkin Muffin Recipe
- Pumpkin Spice Waffles
- Starbucks Pumpkin Spice Cold Brew
- Healthy Pumpkin Bread
- Pumpkin Chocolate Chip Protein Muffins
- Blueberry Protein Muffins
- Pumpkin Spice Protein Shake
- Blueberry Vanilla Protein Oatmeal
- Apple Cinnamon Overnight Oats
- Apple Cinnamon Baked Oatmeal
- Cherry Almond Breakfast Cookies at Real Housemoms
Here’s the recipe for these fluffy, delicious Healthy Pumpkin Pancakes:
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Healthy Pumpkin Pancakes
Equipment
- Griddle This stove-top cast-iron reversible griddle and grill plate by Lodge is ideal for making big batches of pancakes.
- Mixing Bowls These stainless steel mixing bowls are an essential cooking tool for every kitchen.
- Rubber Scrapers These Cuisinart rubber scraper spatulas are fantastic for fillings, batters, and so much more!
Ingredients
- 2 cups old fashioned rolled oats not instant, blended into oat flour
- 1/3 cup unflavored collagen protein
- 2 Tablespoons granular monk fruit sweetener
- 1 Tablespoon baking powder
- 2 teaspoons pumpkin pie spice
- 1 teaspoon cinnamon
- 1/2 tsp. salt
- 1 1/2 cups milk dairy or plant based
- 1 cup pumpkin puree not pumpkin pie mix
- 2 eggs
- 1/2 teaspoon vanilla extract
Instructions
- In a blender or food processor, add the oats and blend/process into oat flour. Depending on the blender/food processor, this should just take about 30-45 seconds to render flour.
- To the blender with the oat flour, add the rest of the ingredients; collagen protein powder, baking powder, spices, sweetener, salt, pumpkin, egg, milk and vanilla.
- Blend all ingredients until smooth.
For Baking Pancakes
- Preheat oven to 350 degrees. Pour out 5-6, 4" pancakes on a sheet pan lined with parchment paper. Bake the pancakes for 12-14 minutes or until the pancakes are firm in the center.
For Pan-Frying/Griddle Pancakes
- Preheat a griddle on medium heat. Lightly oil with avocado or coconut oil. When hot, pour out 5-6, 4" pancakes. Flip pancakes when air bubbles come through the center of the pancake batter. Lightly brown on both sides, then transfer to a plate.
- Enjoy pancakes while hot. Top with your favorite pancake toppings.
Notes
Nutrition
Collagen is made from animal abuse. These sound delicious but can you provide a substitute?
Feel free to use your preferred plant-based protein powder.