Preggo Protein Pancakes Recipe
Don’t let the name fool you—these Preggo Protein Pancakes from The Food Doula Cookbook are not just for pregnancy!
This recipe is amazing for every stage - from preconception to pregnancy, to postpartum and beyond for your whole family. Packed with essential nutrients and extra protein, these pancakes provide a nutritious and delicious way to start or end your day (because who says you can’t eat pancakes for dinner?).
I have such a soft spot for these pancakes because this is the recipe that was chosen for the front cover of my first book, The Food Doula Cookbook.
I found the little yellow jug at an antique store a few years ago, and now it’s in a place of honour in my home office!
This is one of those recipes I developed to help bridge the gap between the unique and needed nutrient needs of pregnancy and postpartum with the real life lived experience that often means we have less time, energy, or capacity for cooking meals.
I often hear from my perinatal nutrition coaching clients about the challenge of finding quick and easy meals that also happen to provide much needed protein and nutrients.
Protein pancakes are perfect for this - and are pregnancy friendly (especially if you’re nauseous!), postpartum friendly (easy to freeze, eat as a snack even in bed, and whip up!), and child-friendly, too.
Why You'll Love Preggo Protein Pancakes:
If you’re in the preconception phase:
These pancakes can help support your hormonal balance thanks to the protein and healthy fats from almond flour
Helps maintain steady blood sugar levels, essential for reproductive health
Provides a nutrient-dense and energized start to your day
If you’re pregnant:
Almond flour, the base of these pancakes, is rich in magnesium and vitamin E, two pregnancy-supporting nutrients
These pancakes use extra eggs compared to traditional pancakes, which provide high-quality protein for tissue growth and repair as well as essential prenatal nutrients like choline, omega-3 fats, and vitamin D.
These pancakes are sweetened simply with banana, which adds natural sweetness and a quick energy boost and can help you keep your blood sugar levels balanced
If you’re postpartum:
These pancakes are perfect for busy mornings or when you don’t have the energy to make yourself a proper breakfast —this recipe is freezer-friendly and is a great staple to prep when doing postpartum freezer meal prep
Protein, fats, and fibre keep you full longer and stabilize energy levels
Helps with postpartum recovery by replenishing essential nutrients and supporting the body’s recovery process
If you are breastfeeding:
The ingredients in this pancake recipe are more energy, protein, and nutrient dense compared to traditional pancakes which will support your increased calorie and nutrient needs for breastfeeding
Almond flour offers calcium, vital for your bone health and baby's development
These pancakes contain galactagogues like oats and almonds (galactagogues are foods that may support breastmilk production - you can find more about this topic in this blog post: Foods to Boost Breastmilk Supply: 9 of the Most Asked Questions Answered)
How to Make Preggo Protein Pancakes (Recipe from The Food Doula Cookbook):
Ingredients:
Instructions:
1. Combine dry ingredients in a large bowl. In a medium-sized bowl, whisk eggs, then stir in coconut milk, banana, and vanilla, and mix until smooth
2. Pour wet ingredients over dry, and mix to combine.
3. Coat a large skillet with coconut oil, and turn to medium-low heat.
4. Add batter to pan in small scoops, pressing lightly to thin slightly. Cook until bubbles start to form and the underside is golden brown, then flip. Repeat with remaining batter.
2 ½ cups almond flour
½ tsp baking soda
½ tsp sea salt
3 eggs
⅔ cup coconut milk (full fat, from a can)
1 ripe banana, pureed or mashed
2 tsp vanilla
1 tbsp coconut oil for the pan
Toppings (optional):
Pomegranate arils (the ruby red seeds), sliced clementines, and poppy seeds
Fresh or frozen berries
Maple syrup
Melted coconut oil
Chopped nuts or seeds
Note:
When you open your can of coconut milk, you’ll likely find that the cream and water have separated. Give it a quick stir before you measure out the 2⁄3 cup for the batter. Use the rest in a smoothie or as a yogurt substitute in the Chia Yogurt Bites from my cookbook!
For a shortcut, place all of the wet ingredients (eggs through to vanilla) in a blender, and blend until smooth.
Tips for Success:
Meal prep made easy: Save yourself some time by doubling the recipe and freezing the extras. When you’re busy, just pop a few in the toaster for a quick, nourishing breakfast or snack. I love to top my toasted protein pancakes with almond butter and hemp seeds!
Get creative: Toss in some nuts and seeds like sliced almonds, pecans, or hemp seeds for a protein and fat boost, or add fresh fruit like sliced apples, raspberries, or blueberries for a touch of sweetness and extra vitamins. These pancakes are all about what works best for you.
Pairing suggestions: Pair these pancakes with a dollop of Greek yogurt for a protein-packed start to your day, or drizzle with your favorite nut butter for a meal that’s both satisfying and rich in nutrients. Whatever your choice, it’s going to be tasty!
These Preggo Protein Pancakes are a versatile, nutrient-packed option for any stage of your perinatal journey. Whether you're preparing for pregnancy, managing pregnancy or postpartum life, or nourishing your body while breastfeeding, these pancakes are designed to support you every step of the way—and they're a hit with the whole family!
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