This is the season for pumpkin spiced everything: cookies, lattes, cereal, yogurt, granola bars, crackers and Peeps!
While grabbing any of these is quick and easy, none of them are the optimal selection, nutritionally speaking. My personal favorite pumpkin spiced "splurge" is the latte. It's not a good option. It's not food. It is delicious. But, I typically feel awful about 20 minutes after consuming one.
So, I went in search of a better pumpkin spiced option for breakfast. Pancakes!
I know the first thing that comes to mind is "I don't have time to cook in the morning" or "I'm not really a breakfast person." I've been there and I've said those exact words.
Now that my husband and I meal prep, making food ahead of time takes the planning and guesswork out of our early morning cravings. You can do this, too.
In as little as 20 minutes some evening or weekend, you can whip up a batch of these pancakes, split them into appropriate portions, and refrigerate or freeze them for a quick, healthy, pumpkin- and protein-packed breakfast that you can grab on your way out the door.
It's much better on your wallet to grab pancakes that you can pop in the microwave at home or work and much better for your stress levels to not stand in line waiting for your latte. And, in case I didn't mention it, much healthier for you, too. There are 40 more grams of sugar in the latte than in the pancakes.
Topping these with vanilla yogurt makes it seem just like pumpkin pie! If you need the coffee, just drink it black.
Give these a try. They're delicious.
Pumpkin Protein Pancakes
Serves 2
Ingredients:
1 cup pumpkin puree
cup unsweetened almond milk
3 large egg whites ( cup)
1 tsp. pure vanilla extract
1 cup quick cooking oats
1 scoop vanilla protein powder
tsp. ground cinnamon
tsp. ground nutmeg
1 tsp. baking powder
Nonstick cooking spray
2 Tbsp. reduced fat (2%) plain Greek yogurt
Instructions:
1. Combine pumpkin, almond milk, egg whites, and extract a medium bowl; whisk to blend.
Set aside.
2. Combine oats, protein powder, cinnamon, nutmeg, and baking powder in a medium bowl;
mix well.
3. Add oat mixture to pumpkin mixture; mix until just blended.
4. Heat large nonstick skillet or grill pan lightly coated with spray over medium heat. Scoop about
cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip.
Cook for 90 seconds, or until golden brown and cooked through.
5. Divide pancakes into two servings; refrigerate or freeze until needed.
6. Reheat in microwave or toaster and top with yogurt.
Nutrition (pancakes): 317 calories; 5g fat; 1g saturated fat; 47g carbohydrate; 12g fiber; 9g sugars, 22g protein
Nutrition (16 oz latte): 380 calories; 13g fat; 8g saturated fat; 51g carbohydrate; 0g fiber; 49g sugars; 14g protein
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Laurel Dunwoody owns Love2Nourish, a Jefferson City meal-preparation business that specializes in nutrition counseling services and healthy meals from fresh ingredients customers can enjoy at home.