Packed with the flavors of fall, nourishing ingredients, and fiber, these Oatmeal Pumpkin Pancakes are a staple in my kitchen right now! Pumpkin puree mixed with oats, all the warm spices you could imagine, and egg whites for a little extra protein. A breakfast treat perfect for a cool Saturday in the fall.
They just happen to be naturally gluten free and dairy free and have no added sugars!
Why You'll Love These Oatmeal Pumpkin Pancakes
One of the reasons I love making these is because they are easy, turn out delicious every time, AND they freeze well! So I make a batch on the weekend, freeze the rest, and pop 'em in the microwave during the week to save time while still getting good nutrition to start the day. 🙂
Oatmeal Pumpkin Pancake Ingredients
This is the star of the show here. I use Libby's Pumpkin puree but you can use any brand, just make sure you look for 100% pure pumpkin, not pumpkin pie mix which has sugar and salt added to it.
Nutrition 101: Pumpkin is super. It just is. It has become trendy for a reason! Just ½ cup of pumpkin puree contains 3 grams of fiber (10% daily value) and 100% of your Vitamin A needs. Vitamin A is a fat soluble vitamin that is important for immune health, vision, and growth & development!
For the best result, use quick oats and throw them in a blender or food processer for about 10 seconds to grind them a bit. But I've made it without this step and they're still delicious!
Oats are honestly something I eat every day (hence the massive family sized oatmeal canister in the photo above :))
Nutrition 101: So why do I love oats so much besides their versatility and taste?
- They are one of the most heart-healthy grains out there! They contain a nutrient called beta-glucan, a soluble fiber that helps decrease cholesterol levels. It is recommended to get at least 5-10 grams of soluble fiber a day to decrease your LDL cholesterol levels (the "bad" cholesterol).
- Oatmeal is loaded with vitamins and minerals including manganese, iron, phosphorus, magnesium, and thiamin.
- They're also good for balancing blood sugar levels, brain health, and gut health.
You can use liquid egg whites or separate the eggs yourself. A little pro tip that I've found helps to separate the egg white from the egg yolk is to shake the egg before cracking it. You can also use an egg separator!
Nutrition 101: Egg whites have 4 grams of protein and are a low calorie option compared to whole eggs. I will caveat this and say that while this recipe calls for egg whites, I do eat whole eggs because they provide lots of fat soluble vitamins and other nutrients!
You could also use olive oil or a different oil you have on hand!
Nutrition 101: I love using Avocado Oil for these pancakes because it has a neutral flavor compared to olive oil and it is a heart-healthy oil full of oleic acids and antioxidants. I do not use coconut oil because it is high in saturated fats and according to research, its consumption results in high LDL ("bad') cholesterol levels compared to nontropical oils.
Pumpkin Pie Spice Flavoring
The warm spices in this oatmeal pumpkin pancake recipe definitely give it the amazing pumpkin-y flavor I LOVE. They have cinnamon, cloves, ginger, nutmeg, and a little salt to enhance the sweetness of the spices and pumpkin puree. Vanilla extract ties the flavors together seamlessly.
Nutrition 101: Using spices like these in recipes are a great way to add a ton of delicious flavor using natural ingredients! While pancakes out of a box have their place in my rotation too, I love an option that isn't processed and these spices really amp up the flavor while also providing antioxidants.
A leavening agent to fluff these puppies up!
I used almond milk in this recipe to make it dairy/lactose free, but you could also use skim or 1% milk, oat milk, or any other plant-based milk! If you want to add a bit more protein, flax milk is a great option, too!
Sugar Free Pure Maple Syrup
I use Maple Grove Farms brand. It does contain artificial sweeteners so if you avoiding those, go with Pure Maple Syrup! 🙂
Nutrition 101: Did you know that both honey and maple syrup are natural sweeteners? This doesn't mean they are free of sugar, but that they aren't processed so they maintain their nutrients. If you are avoiding sugars, go with sugar free syrup here. If you are going for natural and avoiding artificial sweeteners, pure maple syrup it is!
Variations and Substitutions for Oatmeal Pumpkin Pancakes
You can absolutely customize this recipe to your taste & what you have in your pantry! Below are just some examples, but use your imagination! 🙂
Oatmeal: if you don't like the texture of whole oats, you can grind them into oat flour! Or use store-bought oat flour using the ratio below.
Ratio: 1 cup quick oats = 1 cup + 1 ½ tablespoon oat flour
Oil: Don't have avocado oil? Totally fine! Sub it for olive oil or any other vegetable oil you do have.
Sugar Free Maple Syrup: You can absolutely use regular pure maple syrup!
For added sweetness, throw in ½ a mashed banana. 🙂
Kitchen Equipment You'll Need for Oatmeal Pumpkin Pancakes
Tools you'll need
Oatmeal Pumpkin Pancake Step-By-Step Directions:
Don’t forget to check out the full printable recipe below for ingredient amounts and notes!
- Step 1: Mix together the dry ingredients in a small bowl (oatmeal, baking soda, salt, cinnamon, ginger, nutmeg, cloves)
- Step 2: In a separate bowl, mix together the wet ingredients (pumpkin puree, milk, oil, syrup, vanilla, and egg whites.
- Step 3: Add the dry ingredients to the wet ingredients.
- Step 4: Heat a skillet or griddle over medium heat until a drop of water sizzles. Oil your pan to make sure your pancakes don't stick!
- Step 5: In batches, scoop about ¼ cup of batter and spread into ~3-4 inch pancakes. Cook for ~2-3 minutes and flip when the edges are dry. Cook for another 2-3 minutes.
Frequently Asked Questions, Answered!
Q: Can I make these in the oven?
A: I recommend stovetop but you can absolutely make these pancakes in the oven if you don't want to stand over the stove.
Q: Are these gluten free pancakes?
A: As long as you use gluten free oats, these are gluten free! 🙂 Oats are naturally GF, but can be made in facilities that produce gluten-containing products which means there is a risk of cross contamination. Check the "may contain" statement under the ingredient list to make sure "gluten" is not on the list.
*For sheet pan: Preheat oven to 425 degrees. Spray a sheet pan with a generous amount of olive oil spray (don't miss this step!). Scoop about ¼ cup of batter and spread into 3-4 inch pancakes. Cook for 15-17 minutes until done.
How to store your Oatmeal Pumpkin Pancakes
Refrigerater: wrap them in foil or an airtight containter for up to 7 days (use your judgement).
Freezer: wrap them in foil or an airtight container, label with the date you made them and store in the freezer for up to 3 months.
To reheat: you can reheat these in the microwave for 30 sec-1 min!
How to Serve Oatmeal Pumpkin Pancakes
Honestly, I think these taste amazing all on their own without any toppings!!! But if you want to upgrade your game, add some whipped cream, nut butter, or maple syrup on top! If you REALLY REALLY want to up your game, top with some Air Fryer Apples! DIVINE!
More Fall Recipes
If you enjoy these Oatmeal Pumpkin Pancakes, you may also like some of my other fall recipes!
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram….I LOVE knowing there’s people out there trying out my recipes! 🙂 IG: @mallorythedietitian
Oatmeal Pumpkin Pancakes
- 1 cup instant oatmeal you can throw them in the blender for 10 seconds to grind them for a less dense texture!
- ½ teaspoon baking soda
- ½ teaspoon salt
- ½ teaspoon ground cinnamon
- ½ teaspoon ground ginger
- ¼ teaspoon ground nutmeg
- ¼ teaspoon ground cloves
- 1 cup pumpkin puree
- ¼ cup almond milk you can sub with any milk!
- 4 egg whites
- 2 tablespoon avocado oil
- 2 teaspoon sugar free maple syrup you can use regular instead of sugar free if you prefer
- 1 teaspoon vanilla extract
- Mix together the dry ingredients in a small mixing bowl (oatmeal, baking soda, salt, cinnamon, ginger, nutmeg, cloves)
- In a separate bowl, mix together the wet ingredients (pumpkin puree, milk, oil, syrup, vanilla, and egg whites).
- Add the dry ingredients to the wet ingredients.
- Heat a skillet or griddle over medium heat until a drop of water sizzles. Oil your skillet to make sure the pancakes don't stick.
- In batches, scoop about ¼ cup of batter and spread into ~3-4 inch pancakes. Cook for ~2-3 minutes and flip when the edges are dry. Cook for another 2-3 minutes.
- Top with butter, nut butter, SF maple syrup, air fryer apples, or any other topping of choice!
- These freeze great and last in the freezer for up to 3 months! Just store them in foil or an airtight container and when you're ready, microwave for about 30 seconds-1 minute and serve. 🙂
- Nutrition information is estimated per pancake.
- To make sure this recipe is gluten free, use GF oats. Oats are naturally GF, but can be made in facilities that produce gluten-containing products and therefore pose a risk of cross-contamination. Check the "may contain" statement under the ingredient list to make sure "gluten" is not on the list.