Cozy Pumpkin Chai Protein Pancakes for an Autumn Morning
Hey friends! Fall is officially here, and that means it’s time to embrace all things cozy, comforting, and delicious. And what’s better on a crisp morning than waking up to a stack of warm, fluffy Pumpkin Pancakes? Trust me, these pancakes have all the best flavors of the season, with a hint of chai spice and that creamy pumpkin goodness. Plus, they’re packed with protein and fiber to keep you fueled all morning long!
Why I’m Loving These Pancakes
I’ve been playing around with recipes that feel indulgent, but still offer a boost of nutrition. These pancakes do just that! They’re a delightful blend of fall flavors and provide that satisfying, hearty bite we all crave when it starts to get chilly. And here’s the bonus—this recipe includes a few ingredients that are great for your health, especially for women over 50. So you can feel good about treating yourself!
Let’s Talk Toppings!
For serving, I like to keep things simple and classic with a little melted butter and a drizzle of pure maple syrup. But if you want to go all out, try adding some chopped pecans or a dollop of vanilla Greek yogurt. It adds a lovely creaminess and a bit more protein!

High Protein Pumpkin Chai Pancakes
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Equipment
- Large Mixing Bowl
- Whisk
- medium bowl
- non-stick griddle or large skillet
- ladle or ⅓ measuring cup to measure your batter
Ingredients
- 1 cup whole grain flour
- 2 tbsp brown sugar
- 1 tsp baking powder
- ½ tsp baking soda
- ½ tsp cinnamon
- ½ tsp ginger
- ¼ tsp salt
- 1 cup light vanilla soy milk
- ½ cup chai tea
- 2 scoops protein powder (any brand that yields 20 grams protein per scoop)
- ¾ cup canned pumpkin
- 2 extra-large egg whites
- coconut oil or cooking spray
Optional
- 2 tbsp butter slightly melted
- 4 tbsp maple syrup
Instructions
- In a large mixing bowl, combine the flour, brown sugar, baking powder, baking soda,cinnamon, ginger, and salt. Set aside.1 cup whole grain flour, 2 tbsp brown sugar, 1 tsp baking powder, ½ tsp baking soda, ½ tsp cinnamon, ½ tsp ginger, ¼ tsp salt
- In a separate medium bowl, whisk together the soy milk and protein powder until well blended.2 scoops protein powder, 1 cup light vanilla soy milk
- Add the chai tea, pumpkin, and egg whites to the protein mixture. Mix until fully combined.½ cup chai tea, ¾ cup canned pumpkin, 2 extra-large egg whites
- Pour the liquid mixture into the dry ingredients, stirring gently until just combined. Avoid over mixing to maintain a light, fluffy texture.
- Heat a griddle or large skillet over medium-low heat and lightly coat it with cooking spray or coconut oil.coconut oil or cooking spray
- Pour ⅓ cup of batter for each pancake onto the griddle. Cook each pancake for 2 to 3 minutes per side, or until golden brown.
- Serve warm with a pat of butter and a drizzle of maple syrup, if desired.2 tbsp butter, 4 tbsp maple syrup
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More About This Recipe
Cooking Tips for Perfect Pancakes
Here are a few simple tips I like to keep in mind to make sure these pancakes turn out just right every time:- Don’t Overmix the Batter
Once you combine the dry and wet ingredients, resist the urge to keep stirring. Overmixing can make your pancakes dense and chewy. Just stir until everything is barely combined—lumps are totally okay! - Use a Ladle for Even-Sized Pancakes
For consistently-sized pancakes, a small ladle or ice cream scoop is my go-to. It makes pouring the batter easy and helps your pancakes look uniform (plus, they cook more evenly this way!). - Keep the Heat Low and Steady
Pumpkin makes the batter a little denser, so these pancakes need a bit more time to cook through. I like to use medium-low heat and give each pancake about 2 to 3 minutes per side. This helps them get that beautiful golden-brown color without burning.
Kitchen Tools I Can’t Live Without
When it comes to pancakes, these are a few tools I always have on hand:- A Non-Stick Griddle or Large Skillet
A good-quality non-stick griddle makes a world of difference. I love having extra room to flip multiple pancakes at once! If you don’t have one, a large, non-stick skillet works perfectly too. - Silicone Spatula
I find that a flexible, silicone spatula makes flipping pancakes super easy. It’s less likely to catch on the edges, and it’s gentle on your non-stick surfaces. - A Small Whisk or Frother
I always use a small whisk or even a milk frother to blend my protein powder with the soy milk. It prevents those clumpy bits from sneaking into your pancakes.
Nutrition
Health Benefits
- Protein Powerhouse
Each serving has 20 grams of protein, which is perfect for supporting muscle health and recovery. For women over 50, maintaining muscle mass becomes more crucial, and adding a bit of extra protein in your meals can make a big difference. A study published in The American Journal of Clinical Nutrition emphasized that increased dietary protein can help preserve lean muscle and support strength as we age. - Pumpkin for Antioxidants
Pumpkin isn’t just for pies! It’s loaded with beta-carotene, which the body converts into vitamin A. This helps with skin health and immune function—something we all could use a little extra of, especially during the fall. According to research from Harvard Health, beta-carotene-rich foods can also contribute to better vision and overall skin health. - Whole Grains for Digestion
We’re using whole grain flour in these pancakes, which packs in more fiber than refined flour. High-fiber foods help keep digestion running smoothly, support heart health, and keep you feeling full longer. Research shows that whole grains are essential for maintaining healthy blood pressure and heart health in adults.
So there you have it! Cozy, comforting Pumpkin Pancakes that are perfect for lazy weekend mornings or anytime you need a little autumn pick-me-up. Give them a try, and let me know what you think!
If you loved this recipe, make sure to share it with your friends or leave a comment with your favorite fall toppings. Happy cooking!