Egg-Free Strawberries and Cream Protein Pancakes
Fluffy, nutrient-dense pancakes flavored with strawberries and cream protein powder. Made with oat flour and chia seeds for a warm, high-protein breakfast.
Prep
10 min
Cook
8 min
Total
18 min
Makes
1 serving
Created together. Shared with you.
Made by Marie + Lila
Marie 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 HealthSteadier 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
10 min
Cook
8 min
Total
18 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
Store leftover cooked pancakes in an airtight container in the refrigerator for up to 3 days; reheat 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 8 steps complete
Next: Mix 1 tbsp chia seed with 3…
- 01
Mix 1 tbsp chia seed with 3…
In a small bowl, mix 1 tbsp chia seed with 3 tbsp warm water and let sit for 5 minutes until a thick gel forms.
Look for: a thick gel forms
Tap card to mark done - 02
Whisk together 0
In a medium mixing bowl, whisk together 0.5 cup oat flour, 30g strawberries and cream protein powder, and 1 tsp baking powder.
Tap card to mark done - 03
Pour 0
Pour 0.5 cup unsweetened almond milk and the prepared chia gel into the dry ingredients. Whisk until a smooth, thick batter forms.
Look for: a smooth, thick batter forms
Tap card to mark done - 04
Heat a non-stick skillet over medium heat…
Heat a non-stick skillet over medium heat (350°F / 175°C) and add 1 tsp coconut oil, spreading it evenly across the surface.
Tap card to mark done - 05
Pour batter into two equal pancakes (about…
Pour batter into two equal pancakes (about 4 inches / 10cm wide) onto the hot skillet.
Tap card to mark done - 06
Cook for 3 to 4 minutes until…
Cook for 3 to 4 minutes until small bubbles form on the surface and edges look set.
Look for: small bubbles form on the surface and edges look set
Tap card to mark done - 07
Gently flip with a spatula and cook…
Gently flip with a spatula and cook for another 2 to 3 minutes until light golden brown and cooked through.
Look for: light golden brown and cooked through
Tap card to mark done - 08
Transfer to a plate and serve warm
Transfer to a plate and serve warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.