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Breakfast of (Healthy) Champions

.Do you ever look for a breakfast that will keep you satisfied until lunchtime with no need for a mid-morning snack? I might have just the thing for you. I make these for my family and they love them. They are packed with vegan (hemp seeds) and non-vegan (egg whites) protein.  If you want them to be gluten free, just make sure you pick up a brand of gluten free oatmeal like Bob’s Red Mill.

Be sure to use 100% pure maple syrup, because many of the commercial brands are basically flavored sugar water. Along with being just plain delicious, maple syrup has several health benefits. It’s high in antioxidants and minerals like calcium, potassium, riboflavin and zinc. But beware…it’s still a sugar and can cause fluctuations in blood sugar. That’s why I prefer to use berries to put over the pancakes and a little syrup to flavor the batter.

Enjoy! Come back and tell me what you thought.

Oatmeal Protein Pancakes

These are a healthier version of a breakfast staple the whole family will love
5 from 1 vote
Servings 4


  • 2 cups old fashioned oats choose gluten free when possible
  • 1/4 cup hemp seeds
  • 4 tsp baking powder
  • 1 cup egg whites can use 6 large egg whites
  • 1 tbsp peanut butter powder
  • 1 medium banana
  • 2 tbsp 100% pure maple syrup
  • 2 oranges sectioned
  • 1/4 cup toasted chopped walnuts


  • Combine oats, hemp seeds and baking powder in a blender or food processor. Blend until mixture resembles fine powder.
  • Add egg whites, peanut butter powder, maple syrup and banana; blend until smooth.
  • Heat a large skillet over medium-high; spray with cooking spray. Ladle about ¼ cup batter per pancake into skillet. Cover and cook 45-60 seconds. Uncover, flip, cover and cook 30-45 seconds.
  • Transfer pancakes to a plate; keep warm in oven. Repeat with remaining batter. Serve pancakes topped with oranges and walnuts.
  • I like to make a sauce from warmed berries. Heat berries in a saucepan until a sauce forms. Pour over pancakes instead if syrup.
Tried this recipe?Let us know how it was!

I help women living with or at risk for developing heart disease or other chronic illness that we can manage through lifestyle and nutrition changes. Are you on the verge of developing heart disease, or diabetes, or another lifestyle related condition? If so, let’s chat. For a free consultation with me, click here.


  1. Paul Taubman on January 12, 2022 at 11:29 pm

    I don’t think I ever had oats in my pancakes – I will have to try this recipe out! I know we have some Pure Maple Syrup already in the cupboard so I can check that off the list. WHen I go shopping, I will look to see what kind of berries are in season (or available). Can frozen fruit be used (if it is not in any sort of syrup)?

    • Karen on January 12, 2022 at 11:32 pm

      Absolutely you can use frozen fruit. You’ll be cooking it and releasing the juice to make a sauce, so frozen or fresh will both work.

  2. Angie Vallejo on January 14, 2022 at 4:10 pm

    5 stars
    This looks great! Could I use chia seeds for the hemp seeds?

    • Karen on January 14, 2022 at 4:33 pm

      I imagine you could use chia seeds. It may change the texture but it would certainly not hurt you.

  3. vidya on January 15, 2022 at 1:00 am

    This sounds absolutely delicious and healthy.. we love pancakes and adding the oats will be a new thing for me

    • Karen on January 15, 2022 at 2:24 pm

      You can’t really tell the oats are in the pancakes when you grind them up to a fine powder. Enjoy them!

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