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The Sports Nutrition for Women E-COURSE

Pumpkin Pancakes Recipe

These are a great pre-workout meal or during low and moderate intensity workouts. Packed full with beneficial vitamins and minerals as well as complex and simple carbs to fuel your workout. Try a new way to enjoy pumpkin!


2 cups roasted* or canned pumpkin

2 eggs

1/4 cup brown sugar

1 cup quick oats

1 cup all purpose flour

1 teaspoon baking powder

1/2 teaspoon cinnamon

1/2 teaspoon pumpkin pie seasoning

1/4 teaspoon salt

optional add-ins:

trail mix

slivered or crushed nuts

chocolate chips


  1. Combine pumpkin, eggs and brown sugar in a large bowl. Whisk until combined.

  2. Add quick oats, all purpose flour, baking powder, cinnamon, pumpkin pie seasoning, and salt. Stir just until evenly combined.

  3. Add extra all-purpose flour if you think they’ll work better in the pan.

  4. Heat up a skillet or medium-sized pan to medium-high heat.

  5. Spray oil on the pan.

  6. Scoop out 1/4 cup of the pancake mixture onto the pan and make sure it is not more than 1/4 inch thick.

  7. Repeat until the pan is full of pancakes leaving room between each pancake so they don’t stick together (they won’t change shape much).

  8. Cover pan with a lid and let cook for 3-4 minutes.

  9. Flip with a flipper and cook for another 3-4 minutes or until the middle looks done (not liquidy).

  10. Repeat for as many pancakes as you’d like to enjoy for that meal/snack. Store the rest in an air-tight container for up to 3 days.

  11. Serve with maple syrup and/or Greek yogurt. If enjoying them during an activity, wait until they cool and place in a reusable bag.

Servings per Recipe: 4

*Very Easy Roasted Pumpkin:
1. Cut pumpkin in half, starting from next to the stem. 
2. Scoop out the seeds (can be rinsed roasted to make pepitas!).
3. Place pumpkin halves on a baking sheet cut-side up. Cover cut-side with foil.
4. Roast at 425 degrees Fahrenheit for 45-60minutes, or until tender.
5. Let cool at room temperature and then refrigerate and use in these pancakes. Also considering adding it to yogurt or oatmeal bowls, add to baked good, enjoy with maple syrup and cinnamon or green onions and rice seasoning.

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