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Pumpkin Pancakes

Pumpkin Pancakes

Pumpkin Pancakes are a wonderful recipe to cook in bulk and freeze for a quick grab and go breakfast. Grab 3 pancakes and you’ve got a meal with 20 grams of protein, 22.5 grams of carbs and 4.5 grams of fat, and all the meal habits in check! These pancakes are a twist on the classic recipe, but packs more protein! In this recipe we used rice flour, but you can substitute this out with almond flour if you are looking for a lower carb version. Either is fine. For meal prep, individually wrap each pancake and freeze. Just pop them in the microwave or toaster when ready to eat! And these guys are sweet enough on their own using Quest protein. No syrup needed :) pancakeingredients


  • 1 can pumpkin puree
  • 2 scoops of Quest Vanilla Milkshake protein powder
  • 2 large eggs
  • 1/4 cup rice flour (or almond flour for lower carb)
  • 1/2 tsp cinnamon
  • 1/2 tsp kosher salt
  • 1 tbs baking powder (NOT baking soda)
  • Mix together 1 cup unsweetened almond milk and 1 tbs vinegar. Let sit for about 5-10 minutes. This is the substitution for buttermilk.
Mix all ingredients together. Use 1/4 cup scoop to pour each pancake to make 10 pancakes. Cook on griddle at 350 degrees. Note: These do take longer to cook than regular flour pancakes. The moisture in the pumpkin puree needs time to cook out. It is best to cook these on lower temp and slower so the outside does not burn before the inside can set. If needed, add more rice flour or whole wheat flour to the mix. mixbuttermilksubpancakescookingpancakescookedpancakebite

Side note from Coach Jamie:

This is a good 1:1 ratio of carbs to protein, great for any meal. If you are trying to go lower carb, you can always sub out the rice flour and use almond flour. Though do not be scared to eat some carbs with this. It is perfectly fine to eat as a post workout meal or if you just really need some pancakes!! These are not really considered "high carb" in our book!

Nutrition Facts:

serving size: 1 pancake - with using rice flour
  • Calories: 68
  • Fat: 1.5 g (fat goes up if using almond flour, but carbs go down)
  • Carbs: 7.5 g
  • Fiber: 1.9
  • sugar: 1.5 g
  • Protein 6.6 g
(source of macro counting: My Fitness Pal)