Flourless Protein Pumpkin Pancakes made with rolled oats are warmly-spiced fluffy stacks of breakfast bliss! Low-fat, high in protein and complex carbohydrate, these pumpkin pancakes are an amazing pre or post-workout meal and are just amazing any time the craving strikes!
If you gave my Sweet Potato Rolled Oat Protein Pancakes a whirl, you’re already familiar with how these pumpkin protein pancakes work!
Rather than using flour, we grind up whole oats in the blender, then blend in the rest of the ingredients, creating an easy low-fuss pancake batter from pantry ingredients.
What Makes These Protein Pancakes Amazing?:
Aside from the lovely pumpkin spice flavor packed into these fluffy, moist beauties, they also have a pretty decent macro profile!
Egg whites and protein protein powder give these pancakes a nice protein infusion to go alongside the complex carbohydrates.
Because we use so many egg whites, there’s no need for additional milk or oil in the recipe, as all of the liquid comes in the form of eggs and egg whites.
The texture of these pancakes is supreme – very light and very fluffy! – making you feel like you’re consuming something incredibly decadent when really they’re just nothing but healthful!
All in all, you’re left with an amazing breakfast experience to keep you feeling full and to give your taste buds and dopamine a major boost.
Let’s discuss the ingredients!
Ingredients for Pumpkin Protein Pancakes:
Rolled Oats: Used in place of flour, rolled oats generate an amazing fluffy texture, that tasty oat flavor, and also bring complex slow-burning carbs to the mix. I haven’t tested the recipe using quick oats, but I imagine they will work just fine in place of rolled oats.
If you’re celiac or have a gluten sensitivity, be sure to use gluten-free oats. Oats on their own are gluten-free but they are often grown next to wheat fields and processed in facilities that also process wheat, which can cause cross-contamination.
I’ve been using gluten-free sprouted oats and gluten-free glyphosate-free oats to ensure proper digestion, but pick your favorite oats!
Protein Powder: Pick your favorite protein powder! I use either hemp protein or collagen peptides (note: collagen peptides aren’t a complete protein so bare that in mind when making your selection). Whey or casein protein powders generally contain the most protein so if you do dairy or eggs, whey or casein will give you the biggest protein infusion.
Pumpkin Puree: Pumpkin brings moisture, volume and deliciousness to these pumpkin protein pancakes. Pumpkin is also a great source of complex carbohydrate, fiber, Vitamin A, Vitamin C, Potassium, and more! Plus, it is very low in fat, which is great for athletes that carb cycle or pay attention to their macros around exercise.
Eggs & Egg Whites: Used to fluff up the pancakes, keep them held together, add moisture and protein, whole eggs and egg whites serve a grand purpose in this recipe! We often buy cartons of egg whites from the store rather than separating the whites from the yolks, as we typically don’t have another use for the yolks.
Baking Powder, Pumpkin Pie Spice, Sea Salt: Baking powder leavens the pancakes, pumpkin pie spice brings that amazing fall infusion to the flavor profile, and sea salt enhances all of the flavors.
If you don’t have pumpkin pie spice on hand, you can use just ground cinnamon or a combination of ground cinnamon, nutmeg and ground cloves. Just be sure to go light on the ground cloves because a little bit goes a long way!
Can I Use Oat Flour Instead of Oats?:
Can you use oat flour or gluten-free all-purpose flour in place of oats? Yes, absolutely! Simply swap the oats for 1 ½ cups of oat flour or GF all-purpose flour.
How to Make Flourless Pumpkin Protein Pancakes:
Add the oats to a blender and blend on high speed until a flour forms. It’s okay if the flour appears slightly grainy and isn’t completely smooth, but you do want to go for a flour-like texture.
Add the rest of the ingredients to the blender and blend until completely smooth.
Heat a large skillet over medium-high heat and add enough avocado oil (or cooking oil of choice) to generously coat the surface, about 1 to 2 tablespoons.
Once the skillet is hot, pour ¼ to ½ cup of batter onto the hot skillet (depending on the pancake size you’re going for. I do ⅓ cup per pancake).
Allow it to cook until the sides firm up, about 2 to 3 minutes. Flip and continue cooking until the pancake has cooked through, about another 1 to 2 minutes. Repeat for the remaining batter. Note: I typically cook 3 pancakes at a time on a 12-inch skillet.
Serve pancakes with your favorite toppings, and enjoy! I find these to be incredible with butter and honey and/or Nuttzo. Sliced banana is also amazing!
More Healthy Pancake Recipes:
- Flourless Oatmeal Banana Pancakes
- Keto Pancakes
- Grain-Free Almond Butter Protein Pancakes
- Paleo Sheet Pan Pancakes
- Paleo Apple Cinnamon Pancakes
Enjoy this fluffy stack of pumpkin-infused fall bliss!
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If you make this recipe, please feel free to share a photo on Instagram and tag @The.Roasted.Root!
Flourless Protein Pumpkin Pancakes (Gluten-Free)
A high-protein delicious fluffy pumpkin pancakes recipe that is low in fat and a good source of complex carbs for an amazing breakfast!
- 2 cups rolled oats*
- 3 Tbsp protein powder or collagen peptides**
- 1 tsp baking powder
- 1 tsp pumpkin pie spice
- ½ tsp sea salt
- 1 (15-oz) can pumpkin puree (about 1 ⅔ cups)
- 4 eggs
- 6 egg whites (1 cup + 1 Tbsp)
- Add the oats to a blender and blend on high speed until a flour forms. It’s okay if the flour appears slightly grainy and isn’t completely smooth, but you do want to go for a flour-like texture.
- Add the rest of the ingredients to the blender and blend until completely smooth.
- Heat a large skillet over medium-high heat and add enough avocado oil (or cooking oil of choice) to generously coat the surface, about 1 to 2 tablespoons.
- Once the skillet is hot, pour ¼ to ½ cup of batter onto the hot skillet (depending on the pancake size you’re going for. I do ⅓ cup per pancake). Allow it to cook until the sides firm up, about 2 to 3 minutes. Flip and continue cooking until the pancake has cooked through, about another 1 to 2 minutes. Repeat for the remaining batter. Note: I typically cook 3 pancakes at a time on a 12-inch skillet.
- Serve pancakes with your favorite toppings, and enjoy! I find these to be incredible with butter and honey and/or Nuttzo. Sliced banana is also amazing!
*I use gluten-free sprouted oats or gluten-free glyphosate-free oats. Use your favorite brand!
**Collagen is not a complete protein, so if you’re looking for complete protein, stick with your favorite protein powder.
Nutrition InformationYield 14 Serving Size 1 of 14
Amount Per Serving Calories 107Total Fat 2gCarbohydrates 12gNet Carbohydrates 9gFiber 3gSugar 2gProtein 7g
Wednesday 22nd of February 2023
Ok. This is long review because I really fiddled with the recipe but wanted to let others know about a great substitute, kefir! I made these because we have a family of 7 and I didn't start dinner till 7:15. I wanted breakfast for dinner to be more nutrient-dense. I doubled it so it was too big for my vitamix. I blended dry first, then wet and mixed together in a bowl. I followed the recipe until the egg whites. A double recipe would have been 20 expensive neighbor's eggs. So instead of egg whites, I used my own homemade fermented kefir, which is a lot like buttermilk (thank you for giving the measuments in cups BTW). 2 cups+2T for a double recipe. The batter was pretty loose. I added one extra teaspoon of baking powder and about 1/3 C of whole grain gluten-free flour to compensate. Mostly because I was too lazy to grind more oats. This worked great. Made them less dense and really good. I topped with my own maple syrup we made from our Big Leaf maples in WA state. This is the first batch of pancakes I've ever made and not felt too guilty or heavy from. Thanks!
Sunday 26th of February 2023
Wow, all of that is genius! Now I must try the pancakes using kefir - I bet that created such an amazing flavor and light texture! Thank you for sharing, Rosie!! xo
Wednesday 2nd of November 2022
How would you suggest making them vegan? Flax?
Friday 4th of November 2022
Hi Kate! In my experience, vegan pancakes are tricky without using all-purpose flour or a gluten-free flour blend that contains a lot of starch and emulsifiers. Oat flour isn't very starchy/glutinous and this particular recipe contains a great deal of egg, which could be a challenge to replace. For this reason, I wouldn't try going egg-free with this particular recipe, but you can try the Vegan Pumpkin Pancakes I posted several years ago that use a GF blend: https://www.theroastedroot.net/vegan-pumpkin-pancakes/ Hope this helps!
Wednesday 8th of December 2021
Is it important to use egg whites? Can I just use 7 whole eggs?
Friday 10th of December 2021
The egg whites are just to add more protein without adding fat. If you want to use whole eggs, I would start with 6 and make sure the batter looks right...if it seems like it's too thick, add the seventh egg :) Hope you enjoy! xo
Friday 1st of October 2021
Would this recipe work for waffles as well?
Saturday 9th of October 2021
I tried them out today in my Cuisanart waffle maker and Dash waffle maker. The recipe worked great for both! Thanks.
Monday 4th of October 2021
Ooh, waffles sound great! In my experience, waffle batter and pancake batter are interchangeable, but I'm really not sure since I haven't tried it myself with this particular recipe. May be worth a test run to try it on one waffle and if it doesn't work out, just make pancakes out of the rest of the batter? Let me know if you give it a go :) xo
Tuesday 14th of September 2021
This sound amazing for the fall season. Before making I was hoping you could recommend a specific brand of plant based or collagen protein powder. I have yet to find a good brand. I saw you mentioned hemp or collagen. Thank you
Wednesday 15th of September 2021
Hi Lynne! They're definitely so perfect for fall! I use Nutiva or Bob's Red Mill hemp protein for plant based. Hope you enjoy!! xo