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Protein-Packed Paleo Pumpkin Pancakes

Author:

Kim is a board-certified holistic health coach, healthy living and cleanse consultant, and studied under Dr. Andrew Weil and Walter Willet.

A stack of Paleo pumpkin pancakes.

A stack of Paleo pumpkin pancakes.

Below you will find two amazing Paleo pumpkin pancake recipes that can be made in less than 15 minutes. One is made with coconut flour, and the other is made with almond flour. If you're looking for more of a grab-and-go Paleo breakfast, be sure to check out my Paleo No-Bake Energy Bars.

Both of the recipes are gluten-free, sugar-free, and full of nutrients that will jump-start your day. In fact, these pancakes are such an ideal food to eat before an intense workout that I renamed them pumpkin powerhouse pancakes.

These pancakes will keep you full and satisfied much longer, enough for you to get through the workout. The Paleo pancakes are filled with wholesome protein, and they contain no sugar or gluten.

Recipe Notes

Note that Paleo pancakes are normally more dense than regular pancakes. And don't worry if the shape doesn't come out perfect and fluffy. The only thing you should care about is how nutritious and delicious they are! It's a caveman diet, remember? Keep it simple! If it was up to me, I would probably just eat these pancakes with my hands, and head out for a strenuous hike afterwards!

Paleo pumpkin pancakes with coconut flour.

Paleo pumpkin pancakes with coconut flour.

Cook Time

Prep timeCook timeReady inYields

10 min

15 min

25 min

4

Ingredients (Coconut Flour Version)

  • 1/4 cup coconut flour
  • 3 eggs
  • 1/4 teaspoon baking soda
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon sea salt
  • 1/4 cup pumpkin puree
  • 1/2 teaspoon apple cider vinegar
  • 1 tablespoon coconut oil, melted, (add more for more moisture)
  • 1/4 teaspoon pumpkin pie spice
  • 1/4 cup almond milk, (optional, if your batter is still too thick for your preference)
  • 1/4 cup pure maple syrup, (to drizzle on)

Instructions (Coconut Flour Version)

  1. Whisk together the dry ingredients: coconut flour, baking soda, salt, cinnamon and nutmeg.
  2. Then whisk the wet ingredients in a separate bowl: eggs, coconut oil, apple cider vinegar, maple syrup and pumpkin puree.
  3. Slowly add the dry mix to the wet mix until the ingredients are well combined.
  4. Heat the pan or skillet with coconut oil or organic butter over medium-low heat. Spoon the batter into the pan in whatever size you wish. Use a spoon to flatten and shape the batter to about 1/3 inch. They will not bubble like regular pancakes so keep your eyes on them until they are done. Flip them over to the other side when the bottom is golden brown. Also, you can check the edges to see if they are ready.
  5. Serve with pure maple syrup or just enjoy the pumpkin pancakes by themselves. Enjoy!

2nd Recipe: Almond Flour

I experimented with almond flour to see if there's a difference in texture. I think both are pretty darn good, but this second version is better. I added more pumpkin puree, one less egg, and some flax seeds for a boost of protein and fiber. You can't go wrong with either one!

Ingredients (Almond Flour Version)

  • 1/2 cup pumpkin puree
  • 2 large pastured eggs
  • 1 tablespoon coconut oil (melted)
  • 1/4 cup almond milk (or coconut milk, hemp milk)
  • 1/2 teaspoon apple cider vinegar
  • 1 cup blanched almond flour
  • 1/4 cup ground flax seed
  • 1/2 teaspoon pumpkin pie spice (I used Trader Joe's)
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon sea salt
Paleo pumpkin pancakes.

Paleo pumpkin pancakes.

Nutritional Benefits

  • Pumpkin is a nutritious addition to the recipe, especially as a high-fiber standout and source of beta-carotene, a powerful antioxidant. You can use canned pumpkin, which is a great time saver. Don't get it mixed up with pumpkin pie mix, which has added sugar. It's also best to buy pure organic pumpkin puree.
  • Organic coconut flour contains natural sugar from the coconut meat itself, which means the recipe doesn't require a lot of sweetener. This is a crucial factor in your weight loss plan. Coconut flour is made of 58% fiber, 28% protein/water/carbohydrate. It's also gluten free!
  • The second recipe calls for almond flour, a beautiful substitution for traditional flour. It's also high in protein and healthy fats.
  • Cinnamon may help stabilize blood sugar levels, keeping your hunger pains away.
  • Raw apple cider vinegar is high in minerals and potassium, and has many medical uses. A 2007 study reported that taking 2 tablespoons of apple cider vinegar can lower glucose levels. Raw apple cider vinegar also helps promote optimal digestion and encourages the growth of friendly bacteria in our bodies. Make sure you buy a brand labeled "raw" and "unfiltered" which offers healing properties.

What Is the Paleo or Caveman Diet?

The "Paleolithic diet" is just a fancy terminology for eating real food. From a biological standpoint, it makes perfect sense to fuel your body with whole, nutritious foods.

The Paleo diet consists of foods that were available to our ancestors, which include fish, meat, nuts, seeds, eggs, seafood and certain oils. That means cereal, waffles, dairy, grains, hot dogs, and processed foods that come from a box is forbidden.

Eating food from the caveman diet recipes can be pretty basic, but cooking delicious meals can be difficult. For those of you who have tried eating the Paleo way, scrambled eggs with veggies were probably the only foods that came to mind. Now it's time to get creative and try a new Paleo breakfast with these pumpkin pancakes.

Questions & Answers

Question: Can I make several batches of protein pumpkin paleo pancakes and freeze them for easy grab-and-go breakfast in the morning?

Answer: Yes!

Comments for Paleo Pumpkin Pancakes

Darleen Barnard from Henderson, NV on February 15, 2019:

Thank you for sharing. I have been experimenting with a variety of flour as well so it is helpful to see a comparison with the same recipe. Thanks!

Janice on May 29, 2016:

Could I use almond meal to make these in place of the almond flour?

Geri McClymont on February 14, 2016:

These look delicious and I love all things pumpkin. I love cooking with almond milk too. Thanks for sharing this recipe!

Suzi on August 09, 2015:

I made these this morning, and while the flavor is amazing, the batter consistency isn't. The batter was impossible to spread, had the consistency of baby food, so my pancakes were unstructured. Not something I could serve to guests at a B&B. Any suggestions are appreciated. I used finely ground almond meal/flour. Could the type of flour be what's wrong?

John from Foster on August 02, 2015:

I have seen many Paleo pancake recipes but I was totally unaware of the pumpkin pancakes. It's so genius! Kim, thank you!

facetube on July 09, 2015:

Original idea! Perfect for afternoon breakfast. Additionally I may add some fresh fruits. Thank you for sharing!

Nancy D on June 20, 2015:

I just made these this morning and they were delicious! I split the difference between the almond flour and coconut flour, and threw in flax, and only used about a tablespoon of maple syrup in the batter. Pancakes were excellent and moist. Thanks!!

Andrea G. on May 15, 2015:

this is good, but do you have a reputable source for you statements that "cinnamon stabilizes blood sugar and keeps hunger pains away" and that raw apple cider vinegar has "healing properties.

Nithya Venkat from Dubai on January 04, 2015:

Yummy and delicious! thank you for sharing this recipe! Will try.

ideadesigns on January 04, 2015:

This looks and sounds amazing. I must try, saving! Wishing I had some right now.

Kim Lam (author) from California on October 29, 2014:

Hi Christina,

You can definitely us fresh pumpkin - that's even better! Just boil/roast the pumpkin and then puree or mash it until it has the same consistency.

Marisa Le'nae Davis on October 27, 2014:

I can not wait to try these! Sounds so good!

Christina on October 24, 2014:

Hi, we don't have canned pumpkin here. If I use fresh pumpkin, I presume it must be precooked?? Not sure how else I could puree it?

Thanks

Kim Lam (author) from California on September 25, 2014:

Oohhh love kiwi! More antioxidant power! Thanks for trying my recipe and sharing your results, Evamarie!

evamarie on September 24, 2014:

I just made these pancakes following your first recipe listed. They are great! I got eleven silver dollar size pancakes out of the batch. One pancake topped with a tablespoon of fresh maple syrup and chopped walnuts, plus a side of kiwi - is my idea of a perfect nutritious and light paleo breakfast. Thank you!

Chazz from New York on September 17, 2014:

These look delicious and like they'd make a filling breakfast too. Definitely on my "recipes to try this fall" list. Thanks for sharing.

CheriAnne on September 17, 2014:

Hi! Making RIGHT now! Can't wait to try! May sub the flax for protein powder just to see if I can! Gotta love fall!! Thanks for the recipe!

Kim Lam (author) from California on June 08, 2014:

Hi MaryJoan! About 4 large or 6 small pancakes.

MaryJoan on June 08, 2014:

How many servings does this make? It sounds wonderful!

Kim Lam (author) from California on March 26, 2014:

Yes- you can create a flax seed egg replacement. Combine 1 tablespoon ground flax seed to 3 tablespoon water and let sit for 10 minutes.

Emmw80 on March 26, 2014:

Can these be made without eggs? / Is there a substitute for the eggs? I ask because I am trying a strict auto-immune Paleo diet and eggs are not allowed.

jmartin1344 from Royal Oak, Michigan on March 10, 2014:

This recipe looks incredible!! I love pancakes, I love pumpkin and I love protein. Three of my favorite P's! I'll give these a try - great hub!

Leela on March 08, 2014:

Based on these comments - I did something very wrong!! Mine turned out like baby food, no structure at all... I'll try again, flavour was amazing.. any ideas why they might have turned out so... unstructured? Thanks for any tips!

Kim Lam (author) from California on January 30, 2014:

That's awesome Alice! You can even make them thinner and roll it up with some fruits in the middle (like crepes!):-) Enjoy! Thanks for the feedback! xx

Alice on January 30, 2014:

Thanks for the great recipe!!! My pancakes were awesome!!! Mine were a little thinner because I added a bit more milk (coconut), and I cooked them in ghee, so they got that nice crispy edge like the Cracker Barrel pancakes that I don't miss anymore because of this recipe. Thanks again!!!

Kim Lam (author) from California on January 18, 2014:

About 4-6 pancakes, 4inch pancakes

Jenny on January 18, 2014:

Does this recipe make 4 servings, or 4 pancakes?

peachy from Home Sweet Home on January 17, 2014:

i love your pancakes. You could publish a pancake book ! Voted up

Kim Lam (author) from California on November 21, 2013:

Thanks for the feature, I'm so glad you liked them! :-)

Coco on November 21, 2013:

I made these this morning and they were so good I featrued them on my blog: http://domestic360.blogspot.com/2013/11/paleo-pump...

Thanks for the recipe!

Chantele and Julie from Wales on November 14, 2013:

These sound great! I don't understand all this paleo diet to be honest, but who cares when this recipe looks so tasty

Kim Lam (author) from California on October 14, 2013:

So glad you enjoyed them, Margaret!

Margaret on October 14, 2013:

I added some coconut almond milk too. These were yummy!

Kim Lam (author) from California on October 06, 2013:

Hi Joanna this batter can't be made ahead of time because of the baking soda. Once you put it in, it reacts with the liquids.

I've seen people cook them ahead of time and freeze for later. I think both toaster and frying pan would work.

Another suggestion is maybe you can mix ahead the dry ingredients (except baking soda), and the wet ingredients (except eggs). Then put it in at the last minute. Let me know if that works out! :-)

joanna on October 06, 2013:

I have 2 questions:

1) can you make the batter ahead of time (ie keep in fridge & use until gone)?

2) can you cook them all up & freeze them...if so, how best to re-heat?Toaster or frying pan?

There's only me here to eat them & I don't want to have to eat them all at once!

Susan on September 24, 2013:

Angie S - I did the same thing you did. I used honey as well and couldn't spread it. I doubt the honey has anything to do with it. I think it is just a thick batter. It is definitely hard to spread. After scooping the first and it being hard to spread, I added 2 tbsp almond milk. However, I like the texture of the original batter even though it will take more time to spread. Next time I won't add the almond milk.

I also always add 1 tbsp chia seeds to all pancake recipes. I added 1/2 tsp vanilla extract, 1/2 tsp turmeric (doesn't alter taste but adds nutrition and color), 1/8 tsp ginger. Next time I will double the pumpkin spices or add 1 tsp pumpkin spice.

Angie S on September 23, 2013:

Hello! Am trying this recipe as we speak. The batter did not turn out well. I understand it's supposed to be thick and not like regular pancake batter, however I couldn't even spread mine in the pan. I used the spoon like you suggest and all it does is pull the cake apart. So I added a little almond milk to make it more moist, didn't help. I used raw honey instead of maple syrup, so I'm assuming that's the problem. But I'm still confused...in earlier comments you said maple syrup was for drizzling after, but in the recipe it calls for it or honey (do not use honey anyone), and it even calls for it in the steps in the wet mixture. So am or am I not supposed to use maypole syrup with the wet ingredients? Thanks! And of course I'm eating this batch regardless how they come out! LOL

Kim Lam (author) from California on September 21, 2013:

Hi Clista, my husband hates the smell of coconut too so I use this brand from Tropical Traditions. They make high quality ORGANIC coconut oil that does not taste or smell like coconut. Search for "Expellar-pressed coconut oil" on the left sidebar. It looks like right now they have a sale for 16oz jar for $7.99 :-) Use this link for an extra 10% off too : https://secure.ttpurchase.com/C349F348-1E0B-90B3-0...

You can probably also use olive oil, but that doesn't offer the same benefits in regards to raising metabolism, etc.

clista on September 21, 2013:

I am anxious to try this recipe as fall is almost here and I love all things pumpkin. I am not a fan of coconut. I saw that almond flour can be substituted but what about the coconut oil? I've tried multiple kinds of coconut oil for cooking/baking and can always taste it. Any suggestions?

AbbieS on September 07, 2013:

These were wonderful, thank you!

Kim Lam (author) from California on August 05, 2013:

Thanks Courtney! :-)

Courtney on August 04, 2013:

So moist and so delicious. My new fav!!!

Familybliss on July 27, 2013:

You should make the syrup more specific about adding it AFTER you cook them. I added to the batter....

tastiger04 on July 22, 2013:

This sounds delicious and healthy! Thank you for sharing, I will have to try these....voted up and useful! :)

Kim Lam (author) from California on July 22, 2013:

Sue- thank you for pinning and sharing my article. I hope you like it. Paleo recipes might need a bit of getting used to in the beginning.

Kim Lam (author) from California on July 22, 2013:

Thank you pinto2011, hope you like it!

Subhas from New Delhi, India on July 22, 2013:

Hi Turtlewoman ! This is very healthy and very interesting. I am surely going to try it.

Susan Bailey from South Yorkshire, UK on July 22, 2013:

Great recipe! I am reading so much about the Paleo diet and am told it is the only diet for Hashimoto's. I really must give it a try. Voted up, pinned and shared.

Brenda from Springfield, MO on June 07, 2013:

I love pumpkin pancakes, and this looks really good, I'm going to making them soon.

Kim Lam (author) from California on April 29, 2013:

Hi Claudia, fresh pumpkin is great too!

Claudia Tello from Mexico on April 29, 2013:

I trust they are delicious just by looking at the list of ingredients. I love healthy yummy food like this recipe here. I´ll keep them in mind for pumpkin season since we don´t have canned pumpkin in Mexico.

Nicole on March 23, 2013:

I just made these...very good!! You do have to watch to make sure they don't burn. I will make these again for sure :)

Nicole on March 15, 2013:

Delicious. I have not fond a paleo pancake I like until today. These are very similar to mark sisson's pumpkin muffin recipe, which I love! Thanks.

Laura on March 10, 2013:

What is the nutrition info? Made these this morning. Delicious! Even my three year old loved them!

Elias Zanetti from Athens, Greece on February 26, 2013:

Yummy & healthy! very interesting recipe, thanks for sharing! Voted up & useful!

alexajade on February 25, 2013:

So delicious! Gluten-free and fabulous.

Kim Lam (author) from California on January 30, 2013:

Awesome, glad they turned out great. I'll put it in the description. Thanks for letting me know! Take care

paleorecipelover on January 29, 2013:

In step 2, you mentioned to add Maple Syrup but didn't list it in your ingredients. Can you add to the ingredient list please? I used about 1/4 cup and it turned out great!

Kim Lam (author) from California on January 27, 2013:

Hi HSEdmond ~ I'm so glad that you love the pancakes. Oh yeahhhh bacon! My husband does the same thing...he sneaks them in whenever I turn away. And the walnuts are a great addition! I should tell my husband to clean the house after a breakfast like this! Thanks for stopping by!

HSEdmond on January 26, 2013:

Just made these, and I think they are the best paleo pancake recipe I've tried so far. They are indeed dense, but they're better than similar almond flour or almond/coconut combo pancakes I've tried. I did make a couple rather minor changes, though. I made some bacon this morning, so naturally I used a little bit of the bacon drippings to cook the pancakes. When I opened the cabinet to get my coconut flour, a bag of walnuts fell out, so I took it as a sign that I should toss a handful of them in the batter. Finally, I added a pinch of chipotle powder just because. And they are delicious! Thanks for the recipe! Perfect fuel for my full day of serious house cleaning. ;)

Kim Lam (author) from California on January 23, 2013:

Hi vibesites, thanks for taking the time to comment on my pancakes. I'm glad to hear that you're embarking on a health journey! I usually buy coconut flour online, like Amazon or Tropical Traditions. Take care!

vibesites from United States on January 23, 2013:

Hi Turtlewoman! Since I'm currently just starting on fitness and healthy living, I am on the lookout for nutritious but filling and delicious breakfast foods to keep me up throughout the day. And it seems your Paleo pancakes fit the bill! I'm not allergic to gluten and would eat bread (but not as much as I used to before), but I love how your pancakes are gluten-free! And they look so yummy. Might love to try, tho finding coconut flour will pose a challenge for me. Voted up, useful, shared and a following. :)

Kim Lam (author) from California on January 01, 2013:

Hi Kaylee- I'm glad you enjoyed it and yes, almond flour is Paleo and definitely a very healthy choice. Thanks for stopping by! Cheers to health!

Kaylee on January 01, 2013:

I didn't have coconut flour so I used almond flour instead (not sure if that's Paleo or not, as I'm not on that diet). It turned out great! I added extra cinnamon because I love it. They did taste a little "healthy" but a little bit of butter and pure maple syrup on top remedied that! Thanks for the recipe.

Kim Lam (author) from California on November 13, 2012:

Thank you Cyndi

Cynthia Calhoun from Western NC on November 13, 2012:

Paleo diet notwithstanding, these look delicious! I can't wait to try these - I love all things pumpkin. :)

Mama Cain on October 05, 2012:

Made these this a.m. and they were wonderful :) Had to omit the baking soda b/c I am involved in a strict paleo challenge but they still turned out... just probably a little more flat :)

katy on October 04, 2012:

why will they not bubble up?

Kim Lam (author) from California on September 18, 2012:

Hi Angie, the syrup is meant to be drizzled on at the end. It's really up to you on how much sweetness you want to add. Thanks for visiting! Enjoy!

Angie on September 18, 2012:

You also didn't list how much maple syrup to use in your recipe, even though it's listed in the wet ingredients step.

Grace Marguerite Williams from the Greatest City In The World-New York City, New York on June 20, 2012:

Good morning, turtlewoman, this has piqued my interest. Thank for you presenting this delicious and nutritious recipe. Now, I am off to do further research on the paleo diet. Excellent hub!

Melissa A Smith from New York on June 18, 2012:

Ah OK, I just added the coconut oil to the mixture I have prepared for tomorrow.

Kim Lam (author) from California on June 18, 2012:

Thanks, Melissa for pointing out the typo error. I did mean to write coconut oil since it makes the batter more moist and adds "good fats." I'm so glad that you like it and thank you so much for coming back to let me know! Take care!

Melissa A Smith from New York on June 18, 2012:

So I just tried this recipe and I like it! Just one thing, for step number 2 where it says to mix the wet ingredients, it says coconut milk and coconut oil. Did you mean to say to mix the coconut oil? I thought that was for the pan. And coconut milk is not listed in your ingredients, so I didn't add that. Still seemed to turn out fine.

Simone Haruko Smith from San Francisco on June 15, 2012:

Whoah- never thought I'd see the words "Paleo Diet" and "pancakes" in the same sentence, let alone the same title! What an intriguing recipe! These pancakes must be quite tasty!

Nithya Venkat from Dubai on June 14, 2012:

Delicious and tasty.

Martin Kloess from San Francisco on June 13, 2012:

wow! never heard of these, and i like pumpkins. will have my daughter whip me up some. thanks

Kim Lam (author) from California on June 13, 2012:

Hi Marcy, Paleo is still a very controversial diet trend. Most people who embark on this diet focus on what they CAN eat, and not what the can't eat. They do it for the "healthy" aspect of the chosen foods. Grains, potatoes, and beans are not allowed, yet pumpkins are. I'm definitely not on a Paleo diet as I don't agree with eliminating certain healthy grains such as quinoa and millet. However, I agree with some of the recipes such as this one. :-) This article is a fun read if you want to learn more: http://www.jonbarron.org/weight-loss/paleo-diet-re...

Marcy Goodfleisch from Planet Earth on June 13, 2012:

Ooooh these look so good! I've heard of the Paleo Diet trend, but I know so little about it. I'm curious as to why grains would not be considered acceptable - are they too domesticated or something (a food product we grew deliberately rather than one that's there by itself?).

Kim Lam (author) from California on June 13, 2012:

Hello Vespa, It's good to hear they're a staple ingredient in the Peruvian diet. Pumpkin is so healthy...I even give them to my dog as a treat! ;-)

Kim Lam (author) from California on June 13, 2012:

Hi Amethystraven, thank you for stopping by! Coconut flour can be found at Whole Foods and similar health stores. I buy mine online from a trusted site (when they're on sale). If you can't find them locally, email me and I can send you a link to their website. :-)

Amethystraven from California on June 12, 2012:

I'm always looking for new tasty foods to try. These look great! Now my goal is to find coconut flour. I have not seen this in grocery stores where I live. I will check out B.J's Health Food Store and see if they have any. I will be surprised if they don't. Thank you for this hub.

Vespa Woolf from Peru, South America on June 12, 2012:

These pancakes sound delicious and interesting. Pumpkin is a basic part of Peruvian diet, so it's nice to have another recipe that uses this ingredient. Thank you for explaining the paleo diet, too. I think the concept sounds right on.

Kim Lam (author) from California on June 12, 2012:

Thanks Patty! I appreciate it!

Hi Melissa- enjoy! Thanks for stopping by!

Patty Inglish MS from USA and Asgardia, the First Space Nation on June 12, 2012:

Rated Up and 5 stars. This looks to be a delicious and healthy recipe. Thank you!

Melissa A Smith from New York on June 12, 2012:

Wow, this is great. I think I will try this.