Pumpkin Protein Pancakes

Sometimes a little change is all I need to rejuvenate my workouts.

I am really, really enjoying my new workout plan. Concentrating on one major muscle group leaves my muscles feeling worked and fatigued by the end of my strength training.

I love it!

Today’s workout began with 20 minutes of light cardio on the elliptical. Then I hopped off to complete this leg workout:

 

Exercise Reps Sets
Squats 100 As many as it takes to get to 100
Lunges 15 each leg 3
Deadlifts 15 3
One-legged leg press 15 each leg 3
Step ups 15 each leg 3
Hamstring curls 15 3

Ryan gave me the idea to begin my workout with 100 squats. When he worked out with his friend Ben, a personal trainer, for a month (the same guy who led the blogger boot camp), Ben would have him attempt to do 100 squats in a row. If he couldn’t get all 100 (which usually he couldn’t), he would just break them up and rest when he needed to until all 100 squats were completed.

I did 50 in a row before doing 25, then 10 and then 15. It was intense… but in a good way! I actually think I could increase my weight a little bit, but I wanted to start at a weight within 15 pounds of the weight I used for squats in BodyPump just to try it out.

Breakfast

Breakfast this morning was more than blog worthy!

I finally got it right. My long-awaited pumpkin protein pancakes!

pumpkin protein pancakes 005

I made a batch for Ryan and for myself and the minute Ryan bit into his pancakes, he said, “These have to go on the blog!” That’s the seal of approval I needed to share the recipe with you guys.

Pumpkin Protein Pancakes

Serves one (makes three medium-sized pancakes)

  • Prep time: 5 minutes
  • Cook time: 5 minutes

Ingredients:

  • 2/3 cup old fashioned oats
  • 1/4 cup cottage cheese
  • 1/4 cup canned pumpkin
  • 1 egg
  • 1 egg white
  • 1/2 teaspoon cinnamon
  • 1 tablespoon honey

Directions:

  • Spray pan with cooking spray and heat to a medium heat
  • Combine all ingredients in a small bowl and blend with an immersion blender until batter is relatively smooth and all ingredients are fully mixed
  • Pour batter onto the warm pan to form three medium-sized pancakes
  • Allow to cook until edges start to harden, about three minutes
  • Flip pancakes and allow to cook until batter is no longer runny, about two more minutes
  • Top with syrup, nutmeg or desired toppings and enjoy

pumpkin protein pancakes 008

I have a feeling these pancakes will be popping up on the blog quite often as the seasons change and the weather becomes cooler.

I’m so antsy for boot-wearin’ weather!

Comments

  1. says

    Oooh yummy! The pancakes look so gorgeous and fluffy! I have been working on a recipe that is quite similar but I use Greek yogurt instead of cottage cheese. Do you find that the immersion blender gets most of the cottage cheese clumps out?
    Great idea with the squats (Ryan’s a clever one!!) I love them because you can pretty much do them anywhere without any equipment. Sounds like you had a great workout! 🙂

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  2. says

    I saw boots yesterday and got SUPER excited!! I can’t wait to break mine out! I just woke up and it’s preeettyyy cold out, I’m loving it! Oh, and of course I love all things pumpkin too 🙂 Keep those recipes a comin’!

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  3. says

    WOW I have to try these pancakes Julie, they look amamzing! I knew you’d come through on the pancakes during your trial and error process 🙂

    Also loving the 100 squats idea, great way to get the blood flowing to start your work out!

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  4. says

    Hmmm. Maybe I need to (finally) give cottage cheese the green light.

    Regardless of what color the light is, the pancakes look delicious and I’d be willing to try anything for some tasty orangeish-pancakes like that. I love the pumpkin-e’rrything season, as noted last night when I tried not one, not two, but 4 pumpkin beers at a tasting. Luckily, I vowed I’d only spend cash and had enough to buy one, but lord, if I’d been in a “splurge” mood….

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  5. says

    Oooo, I will definitely have to try out your pumpkin pancake recipe. I have been experimenting with different combinations of ingredients, but mine always feel “spongy” and the texture is just not quite right. Yours look great!!

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  6. says

    What an awesome workout!! Hey SEXY legs! 🙂 Love the new pumpkin recipe..so excited for pumpkin recipes!

    Also, I passed the Butterfly Award to you…check it out on the blog…happy Wednesday! 🙂

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  7. Alison says

    Yay! Thanks for posting this recipe…can’t wait to try them once I buy a can of pumpkin! 🙂 How many servings does this recipe make?

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  8. says

    Those pancakes look great! I can’t wait to try them. I love fall and pumpkins!

    I did 60 squats at kickboxing yesterday and I thought that was intense. Just thinking about 100 squats makes my legs hurt!
    Great job!
    With all the leg exercises and squats, do your legs feel more sore than usual on the days you run?

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  9. says

    Gah, I was recently diagnosed with an allergy to eggs, and the thing I miss most are eggy pancakes 🙁 Maybe I’ll try these with flax eggs!

    Oh, and Bodyrock has some squat challenges that include crazy amounts of squats, so I feel your pain!!!! Once I had to do 300……

    It took me 300 hours.

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  10. says

    I love pancakes, but I can honestly say I’ve never tried anything pumpkin. Those sure do look yummy, though.

    I love it when the seasons change, and you get to pull out all your new clothes and shoes!

    You might’ve addressed this, but are Blog Talk Tuesdays over?

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  11. Hannah says

    For anyone who cares, here’s the nutritional info!
    (Calculated w/o cinnamon or toppings and with 1% cottage cheese)

    401 calories
    8.5 grams fat
    3 grams saturated fat
    19.3 grams sugar
    24.8 grams protein (!)
    12.7 grams fiber
    92.2 grams carbohydrates
    165.1 mg cholesterol
    743 mg potassium

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  12. Holly @ The Runny Egg says

    100 squats sound intense! I might have to give that a try during my next strength workout.

    Love the pancakes — the look delicious!

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  13. Katherina @ Zephyr Runs says

    Yay squats! I love squats and wall squats. One of my favorite workout sequences I came up with was recently and it was 4 sets of 25 squats with 2 sets of 25 jumping jacks in between and then 2 sets of 25 sit ups between. Keepin’ things interesting!

    Have to make those pancakes. I just bought pumpkin because I’m convinced this Florida weather is getting nicer but haven’t used it yet – pumpkin and pancakes are 2 of my favorite things, gotta make this!!!

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  14. says

    I like the idea of the 100 squats at the beginning! Fatiguing your muscles at the beginning I’m sure makes it quite a bit more challenging throughout the rest of the workout.

    I’m a fan of almost anything pumpkin, so thanks for sharing those pancakes! Can’t wait to try them!

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  15. Kelley says

    I was just wondering if you ever thought about becoming a BodyPump instructor? Then you could teach at your local gym. You could make a little money and work out! Just a thought. I too loved BodyPump…then I moved to Germany….ah the things we do for love:)

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  16. Tori says

    Your pancakes look so delicous! I’ve really been wanting to make a recipe with pumpkin to start my Fall season! I know a while back you mentioned cottage cheese that had no salt? Or I could be imagining this… if I can’t find that anywhere around where I live, what could I substitute in the recipe?

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  17. says

    I have done the 100 squats thing before too. But Keith has me do it a little differently. He starts me out with heavy dumbbells (or a bar) and I do as many as I can with that weight. When I can’t do any more he takes 5 pounds off and I immediately keep going…and so on and on until I have completed 100 total. It is crazy because at the end I am barely doing any weight but because I haven’t had longer than a 5 second break my legs are screamin!

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  18. says

    It’s so hard to get canned pumpkin here in Scotland but it should be back in my local wholefood shop in the run up to thanksgiving. Can buy it on ebay but it’s mega pricey! Can’t wait to try these and also I have an amazing recipe for slowcooked lamb shanks in pumpkin and red wine (will let you know when I’m making it on my blog). Tomorrow’s post is good though – cinnamon pretzels with Nutella dipping sauce!

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  19. Jen says

    Your pancake pictures were just too tempting! I immediately went into the kitchen to whip up a batch. For anyone who needs to use a regular blender, add about a half cup of milk/milk substitute to get the blender churning. I used light vanilla silk and added a couple drops of vanilla extract for some extra punch! I was also out of honey so I used a tablespoon of Smucker’s sugar free syrup. They turned out great! Thanks for the idea, Julie! Off to enjoy my food coma until class! 😉

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  20. says

    100 squats? My legs feel like jello just thinking about it! Thanks for the recipe too. I feel like pumpkin pancakes are a hard one to master because the pumpkin really changes the consistency of the batter to be very moist!

    Looking forward to trying ’em!

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  21. says

    I just made these exact pancakes this past weekend! I used Greek yogurt though instead of the cottage cheese and they were delicious! Loving that pumpkin is back and readily available I have about a thousand pumpkin recipes that I want to make!

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  22. says

    Julie, I am loving your new workout plan. I am training for a half right now, and I feel like I’ve been neglecting my weight workouts in favor of running, but I like how you break it up to totally fatigue whatever you’re working. I am thinking of doing something similar. Maybe a legs day, then an upper body day, then a back/abs day.

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  23. says

    Girrrrl 100 squats!? Will you be able to sit tomorrow? Ya know, without sorta falling into your chair?? 😉

    Mmm those pancakes look good. Is there any substitute for an immersion blender? Like: Stir for 35 minutes until arm falls off.

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  24. says

    I just made the statement that boots are the ONLY good thing about winter! I’m shopping around for a splurge-worthy pair and have a whole Pinterest page devoted to the process!
    I’m thinking about splitting my workouts up instead of doing full-body every time. I feel like I could devote two days a week to just lower body and one day to upper body maybe.

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  25. says

    I can’t wait to give these a try!!! I had your sausage stuffed acorn squash recipe last night and it was delicious! Although I used ground turkey instead of sausage since that’s what I had. I’ve saved the other half for tomorrow night! (Would eat it today, but I’m stuck at school all day, don’t get home until 8:30!)

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  26. Rosa - Fitness, Food, Fulfilled says

    Great tip on the squats. I usually baby out after doing 40 – 50, but 100 sounds like a good goal. Fatigue those legs!

    I’m so trying those pancakes. The muffins from the other day were a great success so I’m sure these are awesome too. Love pumpkin time!

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  27. says

    These sound (and look) SO yummy! I don’t usually eat cottage cheese. Do you think greek yogurt would give it a similar texture without changing the flavor too much?

    I am SO antsy for boot weather too. I just dropped off a bunch of boots to be weather proofed and shined and there maaaay be a new pair on the way from piperlime. 🙂 NYC is still pretty hot and muggy, but I will be ready to rock when the temperature drops!

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  28. says

    Pumpkin pancakes are perfect this time of year! I have a recipe I love to use with protein powder and flaxseed, other than that very similar to your recipe. Thanks for sharing!! 🙂
    ~Kari
    kariburghardt.blogspot.com

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  29. says

    Oh yum these look glorious, I am excited they are probably going to make a regular appearance on your blog 🙂
    May I ask, how long do they keep you full for? I enjoy pancakes but haven’t made them in so long because they never keep me full and in all honesty, I fear being hungry! Ugh the joys of disordered eating, but I am so getting better 🙂

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  30. Traci says

    a) I just made a protein pancake recipe from Tina over at Carrots n Cake and LOVED them. I love pumpkin even more…I’m making these as soon as I get my hands on another can of pumpkin + some cottage cheese.
    b) Love that you are splitting up your workouts too! My core plan for the week now includes chest on Mon, legs on Tues, off on Wed, back on Thurs, arms Fri with 20 min of HIIT on the elliptical most days. Sat I do yoga once in a while or just do cardio. It works so well!
    c) 100 squats?! Love that idea, especially because I never know how to start my leg workouts and just settle on a random leg machine most times.

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  31. Erin says

    Just curious, when you say “increase the weights” regarding squats, what kind of weights are you doing? Are you just holding dumbells down by your side or lifting them as you are squatting?

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  32. says

    Wow 100 squats?! That sounds super hard!! But I like what you’re doing by focusing on one section for your workout- great idea! And these pancakes look delish! I would never have thought to add cottage cheese?! I don’t have an immersion blender, but can I’ll try blending in just a regular blender!

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  33. Sarah @ http://thedirtroaddreamer.com/ says

    Very excited to try your pumpkin pancakes… Also, I don’t know if you are fan of banana’s but you can used banana to make a pancake base just like you use the pumpkin…

    I’m sure this is a silly questions, but being new to blogging I need a little help. How do I link my blog in the Name field without assigning the whole address.

    Thanks, Sarah

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  34. says

    I’m really excited about this recipe. Every protein pancake recipe I’ve seen involves protein powder, which doesn’t sit well with my stomach. This sounds really great and I love the pumpkin addition!

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  35. Yolie @ Practising Wellness says

    I love the 100 squats idea! I read about it in an Oxygen magazine, and thought it was awesome! 😀 I’ve been totally inspired by your leg workout, and cannot wait to do the same one tomorrow…thanks so much for sharing and for the inspiration! <3 xyx

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  36. Sara says

    I just made these pancakes. Sooo good! I subbed out the cottage cheese for 1/4 cup greek yogurt and added about a tablespoon of peanut butter. Delicious, and super filling. These little guys definitely have staying power.

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  37. Amy says

    Quick question, I was going to make these now and then freeze them so I have a quick, protein-packed breakfast ready for the next few days. Do you think they’d freeze and reheat well?

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  38. Jessica says

    Hi! I really love your blog and I try lots of recipes off of here. I have been trying to perfect protein pancakes and I just can not do it! Every time I try any variety of these they aren’t cooked in the center. What could I be doing wrong?

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  39. Erin says

    Julie,
    I found your website a few months ago and have to say I love it! Your workouts inspire me and your food selection is yummy! I made your pumpkin protein pancakes….very good!! Mine got a little darker than yours picture above, I was busy running around like a mad women. :-0).

    Thank you!!!

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  40. says

    Julie- your blog is incredible! You definitely made the right choice to commit to it and your hard work is paying off! As for these pancakes, YUM! I’m flipping them as I type this comment. I used Greek yogurt instead of cottage cheese and added nutmeg and rum extract to make eggnog pancakes!

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  41. beebee says

    I wanna try these, but im allergic to dairy! What can be used in place of cottage cheese?

    Also, any substitute for the eggs (i tend to overdo the eggs and want an egg-free meal sometimes lol)

    Thanks

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  42. Lori says

    Just stumbled on your blog and i’m in love 🙂 Silly question alert, could I use a food processor or would that smooth the batter too much? No immersion blender and blender is broken!

    Thanks!!

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    • Shellie says

      I used a nutribullet and it blended everyone get smoothly and they we’re still great, so I’m sure a food processor would works fine too. Btw, I doubled the cinnamon and added a 1/2 tsp vanilla and a pinch of salt. These were perfect!,

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