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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

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
Serves4
CourseBreakfast
Calories253

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. Julee Avatar
    Julee

    These were wonderful! Such great flavor. Thank you so much. My husband even loved them.

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Thank you so much for letting me know! I’m so glad to hear!!!

  2. Liz DellaCroce Avatar
    Liz DellaCroce

    SO glad to hear!! Keep me posted if you try anything else!

  3. Deanna Murray Avatar
    Deanna Murray

    We made these today and they are amazing!! Easy, tasty and very filling.

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      So glad to hear!! Thank you for letting me know. :-)

  4. Renee Avatar
    Renee

    These were a bit tricky to keep from falling apart on me but I loved the taste!
    Thank you!

    1. Renee Avatar
      Renee

      Oh AND I sauteed half an apple with a little cinnamon and honey while these cooked for a topper! Delish!

      1. Liz DellaCroce Avatar
        Liz DellaCroce

        Oooo GREAT idea!!!!!!

    2. Liz DellaCroce Avatar
      Liz DellaCroce

      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!!

  5. Liz DellaCroce Avatar
    Liz DellaCroce

    Thanks so much Addie!! They are really good and filling.

  6. Liz DellaCroce Avatar
    Liz DellaCroce

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

  7. Cari Avatar
    Cari

    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. Liz DellaCroce Avatar
      Liz DellaCroce

      Wow what a great idea, Cari!! I bet they turned out great with the sun flower seeds!

  8. Liz DellaCroce Avatar
    Liz DellaCroce

    It’s like having your pancakes and eating them too! :-)

  9. Liz DellaCroce Avatar
    Liz DellaCroce

    You need to make these!! So good!!

  10. Liz DellaCroce Avatar
    Liz DellaCroce

    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! :-)