Vanilla Berry Protein Pancakes
Fluffy, sweet gluten-free pancakes cooked in under 15 minutes and topped with fresh blueberries and crunchy pumpkin seeds. Dairy-free, soy-free, and crafted for quick morning fuel.
Prep
5 min
Cook
8 min
Total
13 min
Makes
1 serving
Created together. Shared with you.
Made by Kelly + Lila
Kelly created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
8 min
Total
13 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender · Large skillet
Time saver
Leftover cooked pancakes store well in an airtight container in the fridge for up to 2 days; reheat briefly in a toaster.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Combine 0
- 01
Combine 0
In a blender, combine 0.5 cup rolled oat, 0.5 pcs banana, 25 g egg white protein powder, 0.33 cup light coconut milk, and 0.5 tsp vanilla extract. Blend on high for 30 seconds until completely smooth.
Look for: completely smooth
Tap card to mark done - 02
Heat a non-stick skillet over medium-low heat…
Heat a non-stick skillet over medium-low heat at 325°F (165°C) and melt 1 tsp coconut oil, spreading it evenly across the pan.
Tap card to mark done - 03
Pour the batter into 3 small pancakes
Pour the batter into 3 small pancakes, about 3 inches (7.5cm) wide each.
Tap card to mark done - 04
Cook for 2 to 3 minutes until…
Cook for 2 to 3 minutes until small bubbles form on the surface and the edges look set.
Look for: small bubbles form on the surface and the edges look set
Tap card to mark done - 05
Carefully flip each pancake with a spatula…
Carefully flip each pancake with a spatula and cook the second side for 1 to 2 minutes until light golden brown.
Look for: light golden brown
Tap card to mark done - 06
Transfer pancakes to a plate and top…
Transfer pancakes to a plate and top with 0.25 cup blueberry, 1 tbsp pumpkin seed, and a drizzle of 1 tbsp maple syrup. Serve immediately.
Ready when: everything is assembled and ready to enjoy
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