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Apple Protein Pancakes

Greenletes / Recipes / Breakfast / Apple Protein Pancakes

Whip up a batch of whole grain apple pancakes with tons of protein for a healthy fall or winter breakfast. After seeing how easy it is, you’ll want to throw away all your boxed pancake mixes!

Waffles or pancakes? No one should really have to choose between the two, but if I had to choose, I would go with pancakes.

I love that you can make a big batch and eat them multiple mornings in a row. I love that they are awesome fuel for workouts. And I LOVE that there are so many different flavor variations that can be added to the pancake mix.

First, let’s talk about what makes these perfect for morning exercise.

They are filled with a good balance of carbs and protein, which provide long lasting energy and help with muscle recovery.

Read more about pre-workout fueling in The No-Brainer Nutrition Guide For Every Runner.

Plus, you can make an entire batch all at once and microwave them multiple days in a row.

Are pancakes a good source of protein? 

Not all pancake recipes are considered ‘high protein’. However, these apple protein pancakes include protein powder that will boost the overall protein content of the recipe. You will also get a good amount of protein from the whole wheat flour, rolled oats, egg and milk. On top of that (literally!), the toppings you choose can up the protein content of your pancakes. Try different options, like nut butters, nuts (almonds or walnuts), hemp seeds, chia seeds or a dollop of greek yogurt. 

Ingredients to make Apple Protein Pancakes

This recipe incorporates many pantry and fridge staples you probably already have on hand, like flour, milk, eggs and spices.

And these Apple Protein Pancakes have simple ingredients that make them taste like fall– chopped apples and 100% apple juice

To make this, you’ll need:

  • 3/4 cup whole wheat flour
  • 1/4 cup unsweetened protein powder
  • 1/4 cup oats
  • 2 teaspoons cinnamon
  • 2 teaspoons baking powder
  • 1/2 cup milk
  • 1 egg
  • 1/2 cup 100% apple juice
  • 1 teaspoon vanilla
  • 1 cup diced apples

I decided to use a whole wheat flour and a protein powder to really amp up the protein in this pancake recipe. Because let’s face it, most pancakes are just refined carbs covered in syrup, and that’s not a healthy breakfast.

Instead, these pancakes have simple protein sources, like whole wheat flour, oats, milk, eggs and some protein powder.

How to make Apple Protein Pancakes

This recipe is so easy to make without any sort of boxed mix.

Here’s how to make them:

  1. Combine the whole wheat flour, protein powder, oats, cinnamon and baking powder.
  2. In a separate bowl, combine the milk, egg, apple juice, and vanilla.
  3. Pour the wet ingredients into the dry ingredients and stir until well combined.
  4. Add the diced apples.
  5. Heat a large skillet over medium heat and add cooking spray. Pour the pancakes onto the pan and heat until small bubbles form in the batter. Flip and cook for another few minutes.

Ingredient Swaps & Substitutions

  • Protein Powder: If you don’t like protein powder or don’t have any on hand, just replace the 1/4 cup of it with any type of flour.
  • Whole wheat flour: Don’t have whole wheat flour? No problem! You can swap with all-purpose flour.
  • Milk: You can use a dairy or non-dairy milk for this recipe.
  • Egg: If you want to make this recipe vegan, try substituting the egg with either a flax or chia egg, or apple sauce.

How can I make these pancakes gluten free?

With the wide variety of gluten-free flours available, it has never been easier to make gluten free pancakes. Here are some flour suggestions to make this recipe gluten free: 

  • All purpose gluten free flour: You can substitute all purpose flour with gluten free flour at a 1:1 ratio. Bob’s Red Mill gluten free all-purpose flour is a great option! 
  • Oat flour: Make your own oat flour by placing rolled oats in a blender and pulsing until you get a flour consistency. Unfortunately, you cannot substitute wheat flour with oat flour in a 1:1 ratio. I recommend using half oat flour and half almond flour to replace the wheat flour. 
  • Almond flour: You can use store-bought blanched almond flour as a wheat flour replacement. Start with a 1:1 ratio, but if your batter is wetter than you would like, you can add more almond flour until you get your desired consistency. 
  • Coconut flour: As a general rule, substitute ¼ – ⅓ cup of coconut flour per 1 cup of wheat flour. 

Can I make these pancakes ahead of time? 

You absolutely can! The next time you make a few too many pancakes, store them in an air-tight container in the fridge for 3-5 days, or place them in a resealable bag and pop them in the freezer. If you are going to freeze them, allow the pancakes to cool fully and layer them between sheets of wax paper in a freezer bag. 

When you’re ready to eat, simply place them in the microwave for a minute or two (depending on how many pancakes you are reheating) and add all your toppings. Tip: You do not need to defrost frozen pancakes before reheating, just pop them straight into the microwave and you will get soft, fluffy pancakes in minutes!

Serving Suggestions

The end result is a scrumptious breakfast that you’re going to want to eat on repeat all fall and winter long. And although I really love maple syrup on pancakes, there are so many other ways to serve protein pancakes. My top recommendations are:

  • A dollop of Greek yogurt and some chopped nuts for even more protein
  • Top with a sprinkle of cinnamon and just a dash of maple syrup
  • A nut butter drizzle

It’s like fall on a breakfast plate!

5 from 1 vote
Print

Apple Protein Pancakes

Course Breakfast
Keyword pancakes
Prep Time 5 minutes
Cook Time 8 minutes
Servings 8 pancakes

Ingredients

  • 3/4 cup whole wheat flour
  • 1/4 cup unsweetened protein powder
  • 1/4 cup oats
  • 2 teaspoons cinnamon
  • 2 teaspoons baking powder
  • 1/2 cup milk
  • 1 egg
  • 1/2 cup 100% apple juice
  • 1 teaspoon vanilla
  • 1 cup diced apples

Instructions

  1. In a large bowl, combine the whole wheat flour, protein powder, oats, cinnamon and baking powder.
  2. In a separate bowl, combine the milk, egg, apple juice, and vanilla. Whisk well.
  3. Pour the wet ingredients into the dry ingredients and stir until well combined. Add the diced apples and stir again.
  4. Heat a large skillet over medium heat. When the pan is hot, coat with cooking spray. Pour the pancakes onto the pan and heat for 3-4 minutes or until small bubbles form in the batter. Flip and cook another 3-4 minutes.

Whole grain apple pancakes with protein powder and natural protein sources. No added sugar! Made w/ whole wheat flour, eggs, milk, protein powder & apples! #proteinpancakes #healthypancake #applerecipe #brunch

3 Comments

  1. Mara

    5 stars
    Love these pancakes, my hubbie would also love them! I’m also trying to switch to a healthier lifestyle and started to mine for healthy recipes like yours. Also, I’m training with SportMe home workout app, and I managed to get rid of some pounds. Your blog posts are super inspiring for me in this phase, thanks!

    Reply
    • Natalie Rizzo, MS, RD

      That’s so nice of you! I’m glad you enjoyed them and great job on the weight loss!

      Reply
  2. fishterstea

    These have become a Sunday morning tradition now that it’s Apple season. Thank you!

    Reply

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I’m Natalie Rizzo, an NYC-based Registered Dietitian.

My mission is to help everyday athletes fuel their fitness with plants.

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