Blueberry Walnut Protein Pancakes
Fluffy, high-protein pancakes topped with crunchy walnuts and fresh blueberries for a satisfying, sugar-free breakfast.
Prep
5 min
Cook
10 min
Total
15 min
Makes about
1 serving
Created together. Shared with you.
Made by Tabitha + Lila
Tabitha 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
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
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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: Whisk together the protein pancake mix and…
- 01
Whisk together the protein pancake mix and…
In a bowl, whisk together the protein pancake mix and water (or milk of choice) until just combined.
Look for: just combined
Tap card to mark done - 02
Heat a non-stick skillet over medium heat…
Heat a non-stick skillet over medium heat and lightly coat with a small amount of oil if needed.
Tap card to mark done - 03
Pour the batter onto the skillet to…
Pour the batter onto the skillet to form pancakes. Cook until bubbles form on the surface, then flip and cook until golden brown.
Look for: bubbles form on the surface, then flip and cook until golden brown
Tap card to mark done - 04
Brew your coffee
While pancakes cook, brew your coffee.
Tap card to mark done - 05
Serve the pancakes topped with fresh blueberry
Serve the pancakes topped with fresh blueberry, chopped walnut, and a drizzle of sugar-free syrup.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Enjoy your meal with a hot cup…
Enjoy your meal with a hot cup of black coffee.
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