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–+ servings
a pumpkin protein pancake bowl after being cooked in a glass bowl with a scoop of greek yogurt, pumpkin seeds, and pumpkin pie spice on top on a burnt orange and tan dishcloth.

Pumpkin Protein Pancake Bowl (10 Minute Recipe)

Mallory Brown, RDN
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. 😊
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Prep Time 3 minutes
Cook Time 4 minutes
Total Time 7 minutes
Course Breakfast
Cuisine American
Servings 1 serving
Calories 305 kcal

Equipment

  • 1 glass bowl (one that holds 4 cups or 32 oz)

Ingredients
  

Wet Ingredients

Dry Ingredients

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

Expert Tips
  • 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.
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.
For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊 

Nutrition

Serving: 1bowlCalories: 305kcalCarbohydrates: 47gProtein: 22gFat: 4gFiber: 5gSugar: 16g
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