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Apple Cinnamon Protein Pancakes

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LIZ DELLA CROCE

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Fuel your day with these delicious apple cinnamon protein pancakes! Naturally gluten-free, sweetened with fruit, and packed with protein, they satisfy your cravings while keeping you full and energized.

Pouring syrup on a stack of apple cinnamon protein pancakes

If you follow me on Instagram or read my blog regularly, you’ve probably noticed how much I love smoothies and oatmeal. In fact, they are my go-to breakfast most days of the week. But every now and then I crave a hearty stack of warm pancakes. Who doesn’t? That’s why I love these guilt-free Apple Cinnamon Protein Pancakes, and you will, too!

Instead of the white flour and sugar-laden pancakes that cause blood sugar levels to spike, I encourage you to switch to the combination of protein and fiber. Not only will it add texture and flavor to the pancakes, but it will also help sustain your energy levels. And they’re naturally gluten-free! Another trick? Fresh fruit are a natural source of sugar that not only sweeten the pancakes but also add vitamins, minerals, and dietary fiber not found in white sugar.

Want some other healthy pancake options for your breakfast rotation? Try my Gluten Free Pumpkin Pancakes or Chocolate Peanut Butter Protein Pancakes.

Why You’ll Love These Pancakes

  • They’re naturally gluten-free and naturally sweetened!
  • You’ll feel fuller for longer, keeping you energized all morning long.
  • Easy to freeze and reheat, so great for meal prepping!

Ingredients

  • Oats: Whether rolled or steel-cut, both work wonders as a fiber and antioxidant rich base for pancakes.
  • Flaxseed meal: Tasteless in the pancakes, but a major contributor of fiber and omega 3 fatty acids.
  • Protein powder: I use Biochem whey protein powder, vanilla flavored, but you could use any kind! Whatever you have and is your favorite.
  • Apples: Whether using apple sauce or freshly grated, apples are a deliciously sweet way to add flavor, nutrients, and natural sweetness to cooking and baking. I use gala or Fuji.
  • Bananas: The riper the banana, the sweeter the flavor. With a natural creamy texture when mashed, bananas are an obvious choice to naturally sweeten things in the kitchen.
  • Spices: Warm spices like cinnamon, nutmeg, and cloves add amazing flavor and sweetness.

Easy Substitutions

  • Make it dairy free. You can easily use almond or oat milk in place of cow’s milk in this pancake recipe, and use a plant based protein powder.
  • Egg free pancakes. If you can’t have eggs, you can replace them with apple sauce and a pinch of extra baking powder.
  • No protein powder? No problem. If you don’t have protein powder, you can still make these pancakes without it. If the batter is too runny, you may need to add a little bit of flour or additional oats.

How to Make Apple Cinnamon Protein Pancakes

Liz grating an apple with a cheese grater into a glass bowl.

Step 1. Grate an apple with a cheese grater into a large glass bowl.

Oats being measured into a glass bowl.

Step 2. Add the oats to the bowl with the grated apple.

Liz pouring milk into batter in a bowl.

Step 3. Next add the mashed banana and the milk.

Adding cinnamon to batter in a bowl

Step 4. Add the flax seed meal, baking powder, cinnamon, nutmeg, cloves, and a pinch of salt.

Adding eggs to pancake batter in glass bowl.

Step 5. Mix in your two eggs.

Adding protein powder to a bowl of ingredients

Step 6. Finish with the protein powder.

Mixing up pancake batter in a glass bowl.

Step 7. Stir all of the ingredients together until fully incorporated into a thick batter.

Protein pancakes cooking on a griddle.

Step 8. Spray a pre-heated griddle with non-stick spray, dollop some batter into circles, and cook each side for about 3 minutes.

Apple cinnamon protein pancakes on a plate topped with butter and maple syrup.

Serve by themselves, or with pure maple syrup for a delicious, protein packed breakfast.

Frequently Asked Questions

How do you lower the cholesterol in pancakes?

If you’re looking to lower the cholesterol, all you need to do is use 4 egg whites instead of 2 eggs.

How do I store leftovers?

You can freeze them, or put them in the fridge in an airtight container for up to 4 days.

When should I eat protein pancakes?

They are best as a breakfast or pre-workout, as the protein keeps you energized throughout the workout or throughout the morning.

Apple cinnamon protein pancakes topped with butter and served with cinnamon sticks.

More Breakfast Recipes

Like It, Eat It, Share It!

Did you try these pancakes and love them? The next time you make them, snap a picture and share it to your socials! Tag @thelemonbowl and #thelemonbowl so we can admire and share your dish, I hope you enjoy!

Delicious, healthy, and fast, these Apple Cinnamon Protein Pancakes are perfect for breakfast.

Your fork is waiting.

Apple Cinnamon Protein Pancakes

Liz Della Croce
4.36 stars average
Naturally sweetened with fruit, these apple cinnamon protein pancakes are gluten-free and will fill you up while fulfilling the sweet craving in a healthy way.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
CourseBreakfast
Serves4

Ingredients
 
 

  • 1 ½ cups oats
  • 1 apple shredded with cheese grater
  • 1 banana mashed with fork
  • ½ cup milk
  • 2 eggs whisked
  • ¼ cup protein powder vanilla is great!
  • 2 tablespoons flax seed meal
  • 1 tablespoon cinnamon
  • 1 teaspoon baking powder
  • ½ teaspoon nutmeg
  • ¼ teaspoon ground cloves
  • ¼ teaspoon salt
  • pure maple syrup to serve optional

Instructions
 

  1. Combine all ingredients in a medium bowl and set aside.
    1 1/2 cups oats, 1 apple, 1 banana, 1/2 cup milk, 2 eggs, 1/4 cup protein powder, 2 tablespoons flax seed meal, 1 tablespoon cinnamon, 1 teaspoon baking powder, 1/2 teaspoon nutmeg, 1/4 teaspoon ground cloves, 1/4 teaspoon salt
  2. Heat griddle or non-stick saute pan over medium-high heat. Spray with non-stick spray once hot.
  3. Pour pancakes on to griddle, 1/4 cup at a time, and cook until the first side is browned – about 2-3 minutes. Flip and cook additional 2-3 minutes or until the second side is browned.
  4. Continue working in batches until all of the pancake batter is gone.
  5. Serve with pure maple syrup.
    pure maple syrup to serve

Nutrition

Calories: 253kcalCarbohydrates: 38.8gProtein: 14.1gFat: 5.9gSaturated Fat: 1.4gPolyunsaturated Fat: 1.5gCholesterol: 95mgSodium: 196mgFiber: 6.4gSugar: 11.2g

Liz’s Notes

Not counting calories? Go crazy and cook these in butter or canola oil. Want to lower the cholesterol? Use 4 egg whites instead of 2 eggs. (But yolks contain a lot of minerals and vitamins!!)

Have you tried this?

Let us know how it was!

4.36 from 14 votes (10 ratings without comment)

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42 responses to “Apple Cinnamon Protein Pancakes”

  1. Lori Avatar
    Lori

    As my kids say “to be honest…”
    I didn’t love the texture of these when cooked in a pan. However, I used the same ingredients and baked the batter. They turned out more like a cookie/muffin top. Easy to freeze then grab on the go.

  2. Denise Tiemissen Avatar
    Denise Tiemissen

    I found your website while looking for a recipe for protein packed pancakes. I just tried the Apple Cinnamon Oatmeal Protein Pancakes. Wow! Great recipe! And it made my house smell so good! Thank you much for sharing it!
    I’m so glad I came across your website! The recipes you share look so simple and full of fresh ingredients. I tried the Shish Tawook Chicken and the Lebanese Hummus with Toasted Pine Nuts last night. Both were a hit with my family and me! The best Hummus recipe I’ve ever made! Thank you!
    Denise

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      So glad you found my website Denise!!! Keep me posted on the other recipes you try – I have over 1000 now!!! Are you signed up to get my weekly newsletter? It’s a great way to stay up to date with my new recipes each week. :)

  3. Kimberly Avatar
    Kimberly

    Looks fantastic, but I don’t use protein powders (I use hemp seeds in smoothies for extra protein.) Any suggestions for what to sub for the protein powder? Coconut flour maybe? Thanks!! I’m hoping my 14 year old son will like these for breakfast. He’s not hungry in the morning and it’s hard to get something healthy into him on school mornings at 7 a.m.

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Coconut flour should work!! Let me know if you try it!! Enjoy!

      1. Nicole Avatar
        Nicole

        But you don’t state how much – a scoop is not a measurement.

        1. Liz DellaCroce Avatar
          Liz DellaCroce

          Hi Nicole – Sorry about that! I just edited the recipe to include the measurement.

  4. Rachel @ Baked by Rachel Avatar
    Rachel @ Baked by Rachel

    Duh… apples, cinnamon and oatmeal – I’m in! Obviously! ;)

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      These are so good! I had them for breakfast this morning and wondered why I don’t make them more often. :)

  5. Janell Avatar
    Janell

    This sounds awesome! I’m going to try it this weekend. What kind of apples did you use..Granny Smith or red apples?

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      I usually use Gala apples but use whatever your favorite type of apples are! Granny smith might be a bit too tart but it’s up to you. :)

  6. Liz DellaCroce Avatar
    Liz DellaCroce

    I wish we were eating them together!!

  7. Liz DellaCroce Avatar
    Liz DellaCroce

    These are so good!!! Let me know if you try them!!!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      hahahha Sadly we are pretty much stuck with apples until strawberries pop up in June. It’s a loooonnnnggg winter. It’s part of the reason I hold off on buying them until the last minute!!! Let me know if you try these. :)