Our Registered Dietitians love these three ingredient pancakes because they are simple to make, contain whole food ingredients, and are loaded with protein and fibre!

If you’re looking for an easy, nourishing breakfast for fall, these 3-ingredient pumpkin protein pancakes are one of our favourites. Made with just oats, eggs, and pumpkin purée, they’re simple, naturally gluten-free, and provide a balance of protein, carbohydrates, fibre, and healthy fats. 

We topped our pumpkin protein pancakes with cinnamon stewed apples made by simply cooking diced apples in a frying pan with cinnamon and a splash of water.

Nutritional Breakdown of These Pumpkin Protein Pancakes

These pancakes require only three simple ingredients that you may already have in your kitchen:

• Oats provide energizing carbohydrates and soluble fibre.
• Eggs add high-quality protein, fat, and important nutrients such as choline.
• Pumpkin purée adds moisture, flavour, beta-carotene, and a little extra fibre. If you prefer, you can sub out the pumpkin puree for an equal amount of ripe banana (ie. half a banana).

We like to add extra nutrition and flavour to the pancakes with toppings like Greek yogurt, stewed apples or berries, and nut butter!

Our Registered Dietitians Recommend These Pancakes For...

While anyone can enjoy these three-ingredient pancakes, there are a few instances where they may be particularly helpful!

• Postpartum & Breastfeeding: Breastfeeding can significantly increase energy and nutrient needs, making quick, satisfying meals especially helpful during the postpartum period. These pancakes can be prepped ahead of time and toasted for a quick breakfast. Oats are also traditionally considered a galactagogue (ie. a food thought to support breast milk production!). While research hasn't established that oats directly increase milk supply, they're a nutritious source of carbohydrates and fibre and can be a valuable part of a breastfeeding diet. Pair the pancakes with Greek yogurt, nut butter, and fruit for a filling meal!
• Introducing Solids + Baby-Led Weaning: The soft texture and simple ingredients make these pancakes a great option when introducing solids. Additionally, these pancakes do not contain any added sugars or sweeteners! Cut them into age-appropriate strips or pieces that your baby can easily grasp and explore. You could even add a thin smear of almond butter or nut butter as a source of healthy fats. 
• Pre-Workout Snack: These pancakes make an excellent pre-workout snack or after-school option for kids heading into a busy evening of sports and activities. Oats provide carbohydrates to help fuel active muscles, while the eggs provide protein and fat for added nutrition and staying power. Top them with fruit, Greek yogurt, and/or a drizzle of maple syrup for extra protein and carbs!

Three Ingredient Pumpkin Protein Pancakes

Ingredients

• ½ cup (40g) quick oats
• ¼ cup (50g) pumpkin puree
• 2 eggs
• a pinch of salt and generous sprinkle of cinnamon 
• Toppings: plain Greek yogurt, stewed cinnamon apples or berries, almond butter or peanut butter, chia jam, or maple syrup.
  
  

Instructions

1. Add the oats to a blender and blitz into oat flour. We find that quick oats work best for this recipe!
2. Add the pumpkin puree, eggs, salt, and cinnamon. Blitz into a batter.
3. Grease a frying pan or griddle with non-stick spray or butter. Pour the batter into 3-4 small pancakes. Flip after 2-3 minutes or when bubbles form on the edges of the pancakes and a spatula can easily slip under the pancakes! Cook for another 2-3 minutes on the other side!
4. Serve with tasty and nutritious toppings like stewed fruit, almond butter, plain Greek yogurt, and maple syrup.

We like to make a big batch of this recipe (quadruple!) and then store the extras in the fridge for up to 3 days or the freezer. Reheat the pancakes in the toaster when you are ready to enjoy!

Note: For the version shown in the picture, we sliced up an apple and cooked it in a frying pan with cinnamon and a touch of water. 

How to Make Your Pancakes More Filling

While the two eggs provide 12g of protein, we like to further boost the protein in this meal by topping the pancakes with Greek yogurt. Additionally, we recommend adding fruit for natural sweetness and extra fibre. In this recipe, we added stewed apples but other options include fresh banana slices or chia berry jam! Finally, we added a drizzle of almond butter for healthy fats and a touch of maple syrup for sweetness! The combination of extra protein from the yogurt, fibre from the fruit, and fat from the nut butter makes these pancakes more filling and balanced!

Frequently Asked Questions

Can I make pumpkin protein pancakes without protein powder?

Yes. This recipe doesn't require protein powder. The eggs naturally provide protein, and you can increase the protein content of the overall meal by serving the pancakes with Greek yogurt or cottage cheese. If you'd like a higher protein pancake using protein powder, try our other pancake recipe here!

Can I make these pancakes gluten-free?

Yes. Oats are naturally gluten-free, but if you need to strictly avoid gluten, choose oats that are labelled or certified gluten-free to reduce the risk of cross-contact. We find that quick oats work best for this recipe. We've tried the recipe with sprouted grain oats but the texture isn't quite the same!

Can I meal prep pumpkin pancakes?

Yes. We like to make a larger batch and refrigerate the cooked pancakes in an airtight container or freeze them in a plastic bag. Reheat them in a toaster when you are ready to enjoy!

What can I put on pumpkin pancakes?

Try Greek yogurt, berries, banana, nut butter, chopped walnuts, pumpkin seeds, cinnamon, or maple syrup. Combining a source of protein, fruit, and satisfying fat can make the meal more substantial.

Do I need a blender?

A blender produces the smoothest texture because it breaks down the oats. If you don't have one, you can substitute oat flour and whisk the ingredients together thoroughly.

I have leftover canned pumpkin puree, what should I do with it?

To use up the pumpkin puree, make a big batch of the pancakes and freeze them for later. Alternatively, try one of our other pumpkin recipes such as:

• high protein pumpkin muffins (with protein powder)
• pumpkin spice muffins
• pumpkin pancakes (with protein powder)
• pumpkin protein bites
• pumpkin curry
• low-sugar pumpkin loaf
• pumpkin Kodiak waffles
  
  

Work with Our Registered Dietitians in Saskatoon or Across Saskatchewan or Alberta

At Vitality Nutrition, our Registered Dietitians help clients find realistic ways to eat well without making nutrition more complicated than it needs to be. We provide nutrition counselling in Saskatoon as well as virtual dietitian services for clients throughout Saskatchewan and Alberta.

Whether your goals involve sports nutrition, digestive health, women's health, family nutrition, improving your relationship with food, or simply figuring out what to eat, our approach focuses on practical nutrition strategies that fit into real life.

If you're looking for a Registered Dietitian in Saskatoon or Saskatchewan, you can learn more about our nutrition counselling services or book an appointment with the Vitality Nutrition team here! We support clients with a range of nutrition and health goals including:

• sports nutrition
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• introducing solids to infants at around 6 months
• plant-based, vegan, or vegetarian nutrition
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• ... and more!

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