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12
Nov
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5 Cool Things to do with Pumpkin and Protein Powder: High Fiber & Protein Pumpkin Pancakes |
There was a time in my life when pancakes only happened on Saturdays. After waking up at the crack of dawn, watching a few hours of Carebears and Rainbow Brite, taking out every toy in the closet and a few rounds of beating up my little brother, pancakes were served. Later on it was Doug, Rugrats, and Saved by the Bell; a couple hours wrestling the Nintendo controllers; and being beat up by two (not-so-little-anymore) brothers. Good behavior might earn some chocolate chips, but no matter what, pancakes were always reserved for Saturdays.
Now I’m old enough to do what I want.
And that includes eating pancakes any day of the week I so desire. I’d argue that my pancakes these days are even more delightful because it takes no time to whip up a single serving and they’re packed with good fuel.
I hope my posts this week haven’t been the cause of yet another pumpkin shortage, because these pancakes are totally worth a try – tomorrow, or any day you like to treat yourself.
High Fiber & Protein Pumpkin Pancakes
1/4 cup (15gm) Fiber One Bran Cereal
1/2 cup (120gm) liquid egg substitute or egg whites
1/4 cup (60gm) pumpkin puree
1 scoop (25gm) Optimum Nutrition 100% Whey Gold Standard, Cake Batter Flavor or vanilla protein powder
1/4 cup (20gm) oats
1 packet of Truvia Natural Sweetener, or other sweetener to taste
1/4 teaspoon baking powder
dash of cinnamon or pumpkin pie spice
Heat a nonstick griddle over medium heat.
Place the Fiber One cereal in a small bowl and cover with warm water. Let sit for a few minutes. Meanwhile, combine the remaining ingredients in a blender. Drain the cereal and add to the rest of the ingredients. Blend until smooth.
Pour the batter in 1/4-1/3 cup portions onto the skillet and cook until small bubbles have risen to the top and the bottoms are set and lightly browned. Flip and continue cooking on other side for about about 3 more minutes, until cooked through.
Nutritional Info
Servings Per Recipe: 1
Amount Per Serving
Calories: 285.3
Total Fat: 2.8 g
Cholesterol: 25.0 mg
Sodium: 537.4 mg
Total Carbs: 35.9 g
Dietary Fiber: 10.9 g
Protein: 36.8 g
Note: This recipe is a revamp of one I posted in April of 2009. That version used a couple tablespoons of pancake mix. I must have had some when I originally created that recipe, but it’s not something I normally keep around. No problem, though, because what is pancake mix other than some flour and leavening agent? So I replaced it with oats and baking powder. This version is not only cleaner and simpler, but even has better taste and texture too!
I'm Cara, lover of creative, clean food and healthy living. Pumpkin, goat cheese, and eggplant make me swoon. I have an insatiable sweet tooth and desire to lift heavy things. 
Dawn — November 12, 2010 @ 4:09 pm
Love it…can't wait to try some in pancakes. I just had some in my oats this morning with my PB2 (I think I mentioned this before though). It's just SO GOOD.
Shannon — November 13, 2010 @ 1:08 pm
can't wait to try this 🙂
marla {Family Fresh Cooking} — November 13, 2010 @ 3:29 pm
The thing I love about these pancakes is that they can be enjoyed anytime. I too no longer need "treat" days -because each and every meal is a treat with the healthy ingredients I use. Stevia has changed my world too girl! xo
Denise Michaels - Adventurous Foodie — November 15, 2010 @ 1:09 am
Smart. Very smart. What a great idea. My Pumpkin Pancakes really are good – but next time I make 'em I'm going to add some protein powder. I've done this with oatmeal in the past as another person commented – but pancakes – even better.
Elina — November 15, 2010 @ 3:29 pm
Ok, my goal is to try all 5 this week!! 🙂
Kristy — November 16, 2010 @ 4:14 pm
I am def giving all these a try!! 🙂
grace — November 17, 2010 @ 6:41 am
the p's, cara, the p's! what a great combination of flavors, amped up with your powder. puffy perfection, i say. 🙂
MegSmith — November 18, 2010 @ 4:14 pm
Wow! I just came across your blog and I am so glad I did! I love everything about it. These pancakes look absolutely perfect and I am going to have to make them very soon.
Elina — November 26, 2010 @ 5:23 pm
I made these for my Thankgiving breakfast yesterday and loved them. And they definitely kept me full for ours so I didn't have to much on all the finger food at my SIL's house. Great recipe! 🙂
Elina — March 28, 2011 @ 8:51 pm
Ok, my goal is to try all 5 this week!! 🙂
Denise Michaels - Adventurous — March 28, 2011 @ 8:51 pm
Smart. Very smart. What a great idea. My Pumpkin Pancakes really are good – but next time I make 'em I'm going to add some protein powder. I've done this with oatmeal in the past as another person commented – but pancakes – even better.
marla {Family Fresh Cooking} — March 28, 2011 @ 8:51 pm
The thing I love about these pancakes is that they can be enjoyed anytime. I too no longer need "treat" days -because each and every meal is a treat with the healthy ingredients I use. Stevia has changed my world too girl! xo
Shannon — March 28, 2011 @ 8:51 pm
can't wait to try this 🙂
Dawn — March 28, 2011 @ 8:51 pm
Love it…can't wait to try some in pancakes. I just had some in my oats this morning with my PB2 (I think I mentioned this before though). It's just SO GOOD.
Elina — March 28, 2011 @ 8:51 pm
I made these for my Thankgiving breakfast yesterday and loved them. And they definitely kept me full for ours so I didn't have to much on all the finger food at my SIL's house. Great recipe! 🙂
Kristy — March 28, 2011 @ 8:52 pm
I am def giving all these a try!! 🙂
MegSmith — March 28, 2011 @ 8:52 pm
Wow! I just came across your blog and I am so glad I did! I love everything about it. These pancakes look absolutely perfect and I am going to have to make them very soon.
grace — March 28, 2011 @ 8:52 pm
the p's, cara, the p's! what a great combination of flavors, amped up with your powder. puffy perfection, i say. 🙂
marla {Family Fresh Cooking} — March 29, 2011 @ 2:07 am
The thing I love about these pancakes is that they can be enjoyed anytime. I too no longer need "treat" days -because each and every meal is a treat with the healthy ingredients I use. Stevia has changed my world too girl! xo
Dawn — March 29, 2011 @ 2:07 am
Love it…can't wait to try some in pancakes. I just had some in my oats this morning with my PB2 (I think I mentioned this before though). It's just SO GOOD.
Dawn — April 5, 2011 @ 1:23 am
Love it…can't wait to try some in pancakes. I just had some in my oats this morning with my PB2 (I think I mentioned this before though). It's just SO GOOD.
Elina — April 5, 2011 @ 1:23 am
I made these for my Thankgiving breakfast yesterday and loved them. And they definitely kept me full for ours so I didn't have to much on all the finger food at my SIL's house. Great recipe! 🙂
Shannon — April 5, 2011 @ 1:23 am
can't wait to try this 🙂
Sue — June 28, 2011 @ 2:03 pm
Cara! These are amazing! I made three batches this morning because my family loved them so. I don't like maple syrup, but they were yummy plain with a little bit of 'butter' spread. I also added a few chopped walnuts to one batch. Next up are the other pumpkin recipes.Â
Cara — June 29, 2011 @ 7:10 am
So glad you like them! And that I'm not the person who eats pumpkin yearround!
Jacquelyn — October 27, 2011 @ 11:58 pm
I have steel cut oats. Can I use those or should I get regular oats?
Cara — October 27, 2011 @ 11:58 pm
Hey Jacquelyn, I wish I could say for sure but I really don't know. Big bad blogger confession: I've never even bought steel cut oats!
kevin sonta — November 21, 2011 @ 12:53 pm
Cara, I love this recipe, so unique and healthy too! I have made some changes to make similar pancakes but banana nut style. I substituted the fiber one with 1/4 cup whole wheat flour, pumpkin puree with 1 mashed banana, stuck with the vanilla  flavor protein, chopped the oats to make them finer, stuck with cinnamon, about 2 tbsp water or silk light milk, and added about 2/3 cup chopped walnuts. makes for a good time. let me know what you think 🙂
Cara — November 21, 2011 @ 12:59 pm
Thanks for the feedback, Kevin! Banana pancakes are a favorite of mine too. I will have to try this sometime.
Brandon — November 29, 2011 @ 5:35 am
Wow, I stumbled upon this site via bodybuilding forums. You are awesome Cara! Thank you so much for sharing such healthy and tasty recipes. I just made this and it was great.
Cara — November 29, 2011 @ 11:39 am
Nice to know I'm being mentioned out there! Glad you liked these pancakes 🙂
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Tim Norton — November 20, 2012 @ 4:33 pm
Hi,
I notice that you use a lot of dates and figs in your recipes. I am very allergic to dates and was wondering if there is something else you could use. Perhaps prunes?
Thanks
Cara — November 20, 2012 @ 6:41 pm
I think that prunes can often be substituted for dates, but I suppose it depends on the recipe, is there a specific one you had in mind?