[Recipes] Embrace Autumn With Buttermilk Pumpkin Spice Protein Pancakes
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.
- 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%
- 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.
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.
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.
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.
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.
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.
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%
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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 Instagram (@BRYDISANTO)
& Snapchat (BRYDISANTO)
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