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Apple Cinnamon Protein Pancakes

    Naturally sweetened with fruit, these apple cinnamon protein pancakes are gluten-free and will fill you up while fulfilling any sweet craving in a healthy way.

    Pouring syrup on 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!

    Naturally Sweet, Healthy Pancakes

    Instead of the white flour and sugar-laden pancakes that cause blood sugar levels to spike, I encourage you to switch to the magical 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.

    • 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.
    • 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.

    Here are some more healthy pancake recipes to rotate through your meal plan:

    How to Make Apple Cinnamon Protein Pancakes

    Liz grating an apple.

    Begin by grating an apple with a cheese grater, I like using Fuji or gala for their sweetness, but you could use any apple you like.

    Liz mashing a banana for pancakes.

    Next mash a banana up using a fork or potato masher, the riper the banana, the sweeter it’ll be.

    oatmeal being poured in a bowl

    Measure out your oats into a large bowl.

    Adding fruit mixture to batter

    Then you’ll add your mashed banana and grated apple.

    Liz pouring milk into batter in a bowl

    Followed by the milk of your choosing.

    adding flaxseed meal

    Then you’ll add the flax seed meal, baking powder, and salt.

    Adding cinnamon to batter in a bowl

    Next add your delicious spices of cinnamon, nutmeg, and ground cloves.

    Adding eggs to batter

    Mix in your two eggs.

    Adding baking powder to a bowl of ingredients

    And finish with your protein powder.

    Mixing up pancake batter

    Mix all of the ingredients together until fully incorporated into a thick batter.

    Protein pancakes on griddle

    Onto a pre-heated griddle or pan that’s been sprayed with non-stick spray, dollop about 1/4 or 1/3 cup of batter at a time. Cook each side for about 3 minutes to golden brown.

    Apple cinnamon protein pancakes.

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

    Easy Ingredient Swaps

    • 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.

    Frequently Asked Questions:

    How do you lower the cholesterol in pancakes?

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

    How do I store leftovers?

    You can freeze them (I talk more about that here) 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.

    Apple cinnamon protein pancakes.

    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!

    Liz eating apple cinnamon protein pancakes.

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

    Your fork is waiting.

    apple protein pancakes

    Apple Cinnamon Protein Pancakes

    4.44 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: 5 mins
    COOK: 10 mins
    TOTAL: 15 mins
    Servings: 4


    • 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)


    • Combine all ingredients in a medium bowl and set aside.
    • Heat griddle or non-stick saute pan over medium-high heat. Spray with non-stick spray once hot.
    • 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.
    • Continue working in batches until all of the pancake batter is gone.
    • Serve with pure maple syrup.


    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!!)


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

    SHOW AND TELL ON INSTAGRAM!Show me your creation and rate it below! Mention @thelemonbowl or tag #thelemonbowl! I would LOVE to see!

    Liz DellaCroce

    Liz Della Croce is the creator and author of The Lemon Bowl, a healthy food blog. Since 2010, Liz has been sharing delicious recipes that just so happen to be healthy. By using real ingredients with an emphasis on seasonality, Liz has built a growing audience of loyal readers who crave good food for their families. Click Here To Subscribe to my newsletter:


    1. Great pancakes. Gluten free! Can also substitute soy flour for the protein powder and, surprisingly, grated carrots for the apple to further reduce simple sugars. Some Real Fruit spread or honey instead of the corn syrup we are all trying to avoid – sort of.

    2. We adore pancakes in this house, and often beef them up with healthy ingredients to make them enjoyable but also better for our bodies. Apple, cinnamon and oatmeal is one of my regular breakfasts, so what a great idea to turn it into a treat!

      1. Pancakes are always a little tricky for me too! I often have to have the heat lower than I want to keep it. Glad you liked them!!

    3. Im reading this as I’m getting ready to whip up an oatmeal, apple, pb smoothie for breakfast :-) These pancake look super yum! I’ve never tried adding protein powder to my pancakes, but definitely want to try this recipe. P.S. Maple Syrup is never “optional” in my house~it’s a must!

      1. Thank you friend!! The protein powder works really well and I find they do keep me fuller much longer. :-) Mmmm…maple syrup…

    4. These were amazing, I didn’t have flax seed so I added in a couple table spoons of sun flowers seeds for some added texture. Yummmmm!! Thanks for a great breakfast food!

      1. I only have one and he’s just 16 months but he couldn’t get enough of these. (Husband too!!) Let me know what they think! :-)

      1. It’s so funny you mention that – I have plans this weekend to do just that!! Every week day I wish I had them in the freezer!!

      1. I started grating apples a lot because my 16 month old can’t quite chew apple chunks yet. We do it in oatmeal a lot too! Have a great weekend Amanda!

      1. I’m the same way – I had stopped making them for awhile for that very reason but I’m really learning that there are so many great ways to create healthy pancakes. Enjoy Lauren!

      1. I knew they were a hit when my husband and 16 month old both cleared their plates. The apples really add a lot of great moisture and flavor. Enjoy!!

      1. Too funny Dara!! Yes I started grating apple a lot for my little one who can’t quite chew apples yet. We do it in oatmeal all the time. :-) Happy Friday!

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