On busy mornings in the fall, I crave this Pumpkin Protein Pancake Bowl for breakfast! They take around 10 minutes to make, pack in 22 g protein, and you don't need pancake mix or a stovetop and griddle to make them. Just combine the ingredients in a microwave-safe bowl, and in minutes you'll have fluffy pancakes full of pumpkin spice flavor. 😊
Quick Look: Pumpkin Protein Pancake Bowl
- 🧁 Serves: 1
- ⭐ Features: Easy ✓ Quick ✓ High Protein ✓
- ⌛️ Prep Time: 3 minutes
- 🍪 Cook Time: 4 minutes
- 🕑 Total Time: 7 minutes
- 👩🍳 Skill Level: Beginner
- 🏆 Why make THIS version? An easy high protein breakfast with so much pumpkin spice flavor, and 22g of protein!
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As a dietitian, I get asked a lot about healthy breakfast ideas for the days when time is limited and you didn't meal prep something the night before. A high-protein breakfast like these pumpkin protein pancakes is perfect! They have all the warm flavors of fall, are made mostly with pantry staples and provide an extra boost of protein you don't get in traditional pancakes.
If you're looking for another easy microwave protein pancake bowl, try my original protein pancake bowl that's ready in about five minutes.
If you're a fan of all things pumpkin and want some more ideas for breakfast, try my healthy pumpkin oatmeal pancakes. It's a great one for days when you do have time to pull out a griddle or large nonstick skillet. If you want an option that's high in fiber, my pumpkin chia seed pudding is a great idea.
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Key Ingredient Notes and Substitution Ideas
This Pumpkin Protein Pancake Bowl recipe is made with simple ingredients. Below are some ingredient notes. Check the recipe card at the bottom for measurements.
Dry Ingredients
- Oat Flour - this recipe uses oat flour because it contains more protein than all-purpose flour. Oat flour also provides dietary fiber. I use store-bought oat flour, but you can easily make your own by blending rolled oats. If you're making your own oat flour, be sure to push down the sides a few times when blending to ensure no large chunks get stuck. You'll need around ⅓ cup of rolled oats to make ¼ c oat flour used in this recipe since they blend down a bit. If you're looking for another way to combine oats with protein for breakfast, try these high-protein overnight oats with Greek yogurt.
- Protein Powder - I typically try to get my protein from whole foods, but in certain cases, protein powder can be such a convenient option. I use Truvani vanilla protein powder for this recipe. Use your own favorite type of protein powder. I suggest using vanilla flavor to add a bit of sweetness. If you prefer to get your protein from whole-food ingredients, try these high-protein pancakes without protein powder.
- Baking Powder - baking powder helps the pancake bowl rise so it gets nice and fluffy.
- Pumpkin Pie Spice - pumpkin pie spice has all the flavors of cozy pumpkin pie in one little bottle! It's a combination of spices often including cinnamon, ginger, cloves, nutmeg, and allspice.
Wet Ingredients
- Egg Whites - using egg whites adds protein and helps the pancake leaven and makes for an extra fluffy pancake without weighing it down. Using whole eggs will make it more dense and less fluffy but would work.
- Pumpkin Puree - canned pumpkin adds vitamin A, vitamin C, and fiber to this recipe. Be sure to look for real pumpkin rather than pumpkin pie filling which has added ingredients including sugar and salt. You can find canned pumpkin puree at most grocery stores any time of year so you're not limited to pumpkin season. If you have extra pumpkin puree, you can also use it in this pumpkin overnight oatmeal with chia seeds and Greek yogurt.
- Milk - I use unsweetened almond milk for this recipe, but you can substitute it with regular milk or another dairy-free milk like oat milk, soy milk, or cashew milk. You only need a small bit of milk to get a pancake batter consistency.
- Maple Syrup - I like to use pure maple syrup to add sweetness. This does add sugar. If you want a sugar-free option, use sugar free maple syrup instead.
- Vanilla Extract - just a teaspoon of vanilla extract brings all the flavors together.
Recipe Variations
One of the best things about protein pumpkin pancakes in a bowl is there are so many ways to customize them to your taste. Below are some examples of optional mix-ins, but feel free to get creative!
- Fresh Fruit - add blueberries or chopped or grated apples into the pancake mix before microwaving it.
- Chocolate Chip - add chocolate chips into the batter or on top for a sweet breakfast! If you love the pumpkin-and-chocolate combination but want something you can grab as a snack, try these no-bake pumpkin protein bites.
- Banana - mash half a ripe banana and add it into the batter for a banana protein pancake bowl! For another breakfast built around ripe bananas and oats, try these fluffy banana oatmeal pancakes.
- Add Toppings- my favorite toppings for this protein pancake bowl are a spoonful of Greek yogurt and a pumpkin seeds for healthy fats. Some other options are granola, peanut butter, or a drizzle of maple syrup.
Mallory's Dietitian Tip!
When it comes to choosing a protein powder for this recipe, look for minimal ingredients and less than 3g added sugar per serving. If you want to further cut down on the sugar in this recipe, use sugar-free maple syrup or your favorite sugar-free sweetener.
How to Make a Pumpkin Protein Pancake Bowl
Below are the instructions for how to make this easy recipe with some visuals that I hope are helpful!
- Step 1: Combine the dry ingredients to a glass container or glass mixing bowl. Mix to combine. I suggest using a bowl that holds 4 cups (32 oz).
- Step 2: Add the wet ingredients including the egg whites, pumpkin puree, maple syrup, vanilla, and milk. Whisk to combine.
- Step 3: Push down the sides with a spatula as needed.
- Step 4: Microwave for 3-3.5 minutes or until the pancake bowl is fully set. Let it sit in the microwave for an extra 2-3 minutes. Add your favorite toppings!
Hint: if it isn't fully set, put it back in the microwave for an extra 30 seconds-1 minute
Expert Tips
- Use a protein powder that you like the taste of because it will make a difference in the end product!
- You can easily replace oat flour with regular flour if it's what you have on hand. This will lower the protein and fiber content slightly.
- Whisk the egg whites before adding the other ingredients.
- Careful not to over-mix, mix the dry ingredients until they're just combined to avoid a tough pancake.
- Let the batter sit for a few minutes after combining everything. This will help the baking powder to bring more rise to the pancake.
- Don't forget to spray your glass dish with cooking spray because the pancake will get stuck and be harder to clean if you don't.
Pumpkin Protein Pancake Bowl FAQs
While healthy means something different to everyone, these pumpkin protein pancake bowls are a nutrient-rich option, and starting the day with protein can help with blood sugar control. Oat flour and pumpkin puree provide nutrients like vitamin C and fiber.
- Storage for Pumpkin Protein Pancake Bowl BATTER - If you want to meal prep these pumpkin protein pancake bowls, you can store the batter in the fridge for up to 1-2 days. The baking powder will start to lose some of its leavening properties as it sits, so the pancake won't be as fluffy. An alternative is to combine the dry ingredients and store them in a jar. Then, when you're ready to make the it, you can add the wet ingredients.
- Storage for Pumpkin Protein Pancake Bowl COOKED - once cooked, you can store them in an airtight container in the fridge for up to 3-4 days.
Absolutely! Once combined, cook in a preheated oven at 350°F for 15-20 minutes or until a toothpick comes out clean when inserted in the center. If you want to do multiple servings, cook them in separate bowls and you'll have breakfast for a few days!
More Pumpkin Breakfast 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. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Pumpkin Protein Pancake Bowl (10 Minute Recipe)
Equipment
- 1 glass bowl (one that holds 4 cups or 32 oz)
Ingredients
Wet Ingredients
- 2 egg whites
- ¼ cup pumpkin puree
- 2 tablespoon milk (I use unsweetened almond milk)
- 1 tablespoon pure maple syrup
- 1 teaspoon vanilla extract
Dry Ingredients
- ¼ cup oat flour
- 2 tablespoon vanilla protein powder (I use Truvani plant-based)
- 1 teaspoon baking powder
- ½ teaspoon pumpkin pie spice
Instructions
- Combine the dry ingredients to a glass container or glass mixing bowl. Mix to combine. I suggest using a bowl that holds 4 cups (32 oz).
- Add the wet ingredients including the egg whites, pumpkin puree, maple syrup, vanilla, and milk. Whisk to combine.
- Push down the sides with a spatula as needed. Microwave for 3-3.5 minutes or until the pancake bowl is fully set. Let it sit in the microwave for an extra 2-3 minutes. Add your favorite toppings!
Notes
- Use a protein powder that you like the taste of because it will make a difference in the end product!
- You can make your own oat flour by blending ⅓ cup rolled oats to make ¼ cup oat flour.
- You can easily replace oat flour with regular flour if it's what you have on hand. This will lower the protein and fiber content slightly.
- Whisk the egg whites before adding the other ingredients.
- Careful not to over-mix, mix the dry ingredients until they're just combined to avoid a tough pancake.
- Let the batter sit for a few minutes after combining everything. This will help the baking powder to bring more rise to the pancake.
- Don't forget to spray your glass dish with cooking spray because the pancake will get stuck and be harder to clean if you don't.
- If you want to cook them in the oven, preheat oven at 350°F and bake for 15-20 minutes or until a toothpick comes out clean when inserted in the center.
- You can store the batter in the fridge for up to 1-2 days. The baking powder will start to lose some of its leavening properties as it sits, so the pancake won't be as fluffy. An alternative is to combine the dry ingredients and store them in a jar. Then, when you're ready to make the it, you can add the wet ingredients.
- Once cooked, you can store them in an airtight container in the fridge for up to 3-4 days.
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