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[Recipes] Embrace Autumn With Buttermilk Pumpkin Spice Protein Pancakes

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Photo: Quinoa 365, by Patricia Green & Carolyn Hemming

Fall into autumn right with our recently engineered recipe for Buttermilk Pumpkin Spice Protein Pancakes — a delicious, fall-inspired spin on our original Greek yogurt Blueberry-Cinna-Banana pancakes.

They’re svelte and fluffy, delicately sweet, laced with seasonal spices, and gushing with pumpkin flavor; all while doubling as high-octane fuel to stimulate lean muscle growth and body fat demolition. Each batch — typically 3-4 pancakes — carries an impressive 32 grams of protein and 12g of fiber, stacks up at about 500 calories, and is sweetened exclusively with banana and siggi’s Pumpkin Spice yogurt; NOT added sugar or nasty artificial sweeteners.

But, if you’re so inclined, feel free to drizzle the tops with agave or honey (especially after a muscle-searing workout).

Each batch whips up in under 15 minutes and makes the PERFECT post-workout recovery fuel, pre-football Sunday breakfast, or well-rounded meal any time of day — they’re a nutritious way to quench insatiable pumpkin urges without guzzling belly-busting Pumpkin Spice Lattes.


 

Health Highlights


*per serving

  • All-natural, whole ingredients
  • Low calorie — 255
  • High protein — 16g
  • High fiber — 6g
  • Low fat — 1.7g
  • No artificial sweeteners or added sugar (11.5g)
  • Nutrient dense — vitamin A, 75%; potassium, 10%; calcium, 11%
  • Vegetarian

 

Ingredients


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  • 1/2 cup Bob’s Buttermilk Pancake & Waffle Whole Grain Mix — this is my #1 choice for top-notch flapjacks, but you can easily swap it out for whole wheat flour, gluten-free oat flour, etc. depending on what’s availability and dietary needs.
  • 1 container (5.3 oz.) of siggi’s Pumpkin & Spice yogurt
  • 3 tbsp egg whites
  • 1/2 large banana
  • 1/4 cup canned pumpkin (Libby’s) — NOT “pumpkin pie mix” or anything loaded with sugar/other ingredients. Use Libby’s or Whole Foods’ organic brand; the only ingredient listed should be pumpkin.
  • 1 tsp. baking soda
  • 8 shakes, pumpkin pie spice — it’s a ready-made blend of cinnamon, ginger, nutmeg, and allspice. Feel free to sprinkle in more if you want a heavier layer of pumpkin spice.

 

Directions


Total Time: 15 minutes | Servings: 2 (makes 3-4 large pancakes)

 

1. Add 1/2 cup flour, 1 container of siggi’s yogurt, 3 tbsp. egg whites, 1/4 cup canned pumpkin, 1 tsp. baking soda, and 8 shakes pumpkin pie spice to a large bowl.

Whisk vigorously and mix together until the batter is smooth and consistent — without lumps — so that you can’t see any raw flour.

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2. Slice up 1/2 banana and fold it into the batter. I personally like to pulverize the banana into mush so that it integrates seamlessly with the pancakes, but chunk them to fit your own taste.

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3. Pour the batter evenly into a large frying pan/skillet over low-medium heat. Size of the pancake is up to you — the recipe makes enough for 3-4 MONSTER pancakes.

Check occasionally and allow the pancakes to sit until the bottom becomes firm and golden brown. The top may bubble.

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4. Once the bottom is firm, delicately flip, press down on top, and allow them to sit for an additional 3-4 minutes. Once the bottom is golden brown, they’re done.

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5. Plate. Eat them as-is, or add walnuts/pecans and drizzle a little honey, agave, or maple syrup on top. If it’s a post-workout meal, the extra sugar accentuates the flavor and can actually help kickstart the growth and recovery process; if the pancakes are a normal meal or snack, hold the sugar and stick with nuts or the plain version.

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Nutrition Facts Per Serving


*Per serving; recipe nets 2.

  • Calories – 255 calories
  • Fat – 1.7 g
  • Total Carbs – 36 g
  • Net Carbs –  30 g
  • Fiber – 6 g
  • Sugar – 11.5 g
  • Protein – 16 g
  • Vitamin A – 75%; Potassium – 10%; Calcium – 11%
  • Vegetarian



 

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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto
  • by handicapping the ingredients your fluffy claim borders on specious