Happy Fall Y’all!
It finally feels like fall in Texas. Literally, the temperature went from 90 degrees on Sunday to 58 degrees on Monday! Brrr! But this Fall weather means that it is time to break out the pumpkin recipes!
Pumpkin Protein Pancakes
These Pumpkin Protein Pancakes are a cinch to make with only 4 ingredients. Plus, they are so fluffy and light! They are also the perfect meal prep breakfast. Make a batch of these and portion them out to have as a quick breakfast during the week.
I served these protein pancakes to my family and everyone loved them! A little pat of butter and some sugar free syrup are the perfect complement to these protein pancakes. You could also add a sprinkling of pecans for that crunch factor.
Sometimes with protein pancakes, they can get really flat and flavorless. Well not these little babies! Most of the flavor comes from the type of protein powder that you use. For this recipe, I used the Quest Vanilla Milkshake protein powder and let me tell you, the pancakes tasted fantastic! I felt really good about serving these grain-free pancakes to my father-in law, who is diabetic, and to my kids, who I want to nourish with good-for-you ingredients.
These mini pancakes may be small in size, but they are full of protein, fiber and healthy fats. Nothing like starting your day with a nutrition packed breakfast that is also cute, tasty and full of Fall flavor!
Other than it being pumpkin season, there are other benefits to eating pumpkin. Firstly, pumpkin is full of fiber. This means that you feel full and your body digests the food slower. This leads to an elongated blood sugar level, versus a spike and a crash that you may get from eating processed carbohydrates.
The orange color in pumpkins and other orange hued vegetables, such as carrots, is due to beta-carotene. This converts to Vitamin A in the body which is so important for eye health, can help fight off illnesses, can protect us from the sun’s harmful UV rays, and there are some links indicating beta-carotene rich diets having a lower risk of cancer. Now that’s a lot of benefits from the humble pumpkin!
Tips and Tricks
I have learned a few tips and tricks when making these protein pancakes.
Firstly, beating the egg whites will incorporate a lot of air, which gives the pancakes a super fluffy and light texture. Ensure that the egg whites are beaten till firm peaks form. This will help the pancakes keep their height.
Second, mix the egg whites into the rest of the batter in thirds. When mixing in the first third of the egg whites, don’t worry too much about over-beating the mixture and deflating the batter. For the second and third batches, be more careful and gently fold in the egg whites.
Third, cook the pancakes on a low to medium-low heat. For most other pancakes, you generally cook them on a medium high heat. For these pancakes, a lower heat will ensure that the middle of the pancake cooks before the outside burns, and the pancake will keep their light and fluffy texture. It might take a few trials to get the temperature right, but once you find that sweet spot, the pancakes will be fluffy, cooked through and delicious.
Lastly, keep the pancakes in a warm oven till ready to serve!
These protein pancakes were such a hit with the family. Please give them a try and let me know what you think. Tag me at @nourish_with_renata and using the hashtag #nourishwithrenata. I love to see what you make!
Essential Kitchen Tools
Here are a few of my recommended kitchen tools for you to make this recipe.
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Fuel your day with these mini protein pumpkin pancakes. Full of protein, healthy fats and fiber, these Fall-inspired breakfast treats are also fluffy, light and easy to make.
- 2 eggs, separated
- 1/3 cup pumpkin puree
- 1 tsp ground cinnamon
- 1/3 cup vanilla flavored protein powder, (your fave protein powder)
In a medium sized bowl, add the pumpkin puree, ground cinnamon and the vanilla flavored protein powder. Stir well till no clumps remain.
In a small sized bowl, separate the eggs so that the egg whites are in the new bowl, and the egg yolks go into the bowl used in Step 1.
Beat the egg whites till stiff peaks form. You can do this using a handheld whisk or an electric mixer.
Mix the egg yolks into the pumpkin batter in the medium sized bowl used in Step 1.
Fold the beaten egg whites into the pumpkin batter. At first, scoop about 1/3 of the beaten egg white into the batter and mix well - don't worry about deflating the eggs at this time.
Add the second batch of the beaten egg whites and gently fold into the mixture. Repeat with third batch of egg whites. The batter should be light and fluffy
Preheat a non-stick pan over a low to medium low heat. Spray with cooking oil spray or butter.
Spoon large tablespoons of the batter onto the heated non-stick pan.
Cook the pancakes till the underside is golden brown and the inside is cooking through. Flip the pancakes and continue to cook n the other side.
See blog post for more tips and tricks to cook these pancakes.
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