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"Stack of protein chia pancakes with blueberries for perimenopause blood sugar support"

Protein Chia Pancakes

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Breakfast, Hormone Support
Cuisine Healthy, American
Servings 3
Calories 262 kcal

Equipment

  • 1 blender
  • 2 mixing bowls
  • 1 pan or griddle

Ingredients
  

  • 1 cup flour of choice oat flour, almond flour, or whole wheat
  • 1 scoop vanilla protein powder optional but recommended
  • 1.5 tablespoons chia seeds
  • 1 teaspoon baking powder
  • 1 teaspoon ground cinnamon
  • Pinch of sea salt
  • Add-ins:
  • 1 cup fresh or frozen blueberries
  • Coconut oil butter, or ghee for cooking

Instructions
 

  • Prepare wet ingredients: In a large bowl, whisk together milk, mashed banana, egg, vanilla extract, and maple syrup until well combined.
  • Mix dry ingredients: In a separate bowl, whisk together flour, protein powder (if using), chia seeds, baking powder, cinnamon, and salt.
  • Combine: Add dry ingredients to wet ingredients and stir until just combined. Don't overmix – a few lumps are okay.
  • Adjust consistency: If batter is too thick, add milk 1 tablespoon at a time. If too thin, add flour 1 tablespoon at a time.
  • Add berries: Gently fold in blueberries.
  • Cook: Heat oil, butter, or ghee in a non-stick pan over medium heat. Pour 1/4 cup of batter per pancake. Cook for 2-3 minutes until bubbles form on surface, then flip and cook 2-3 minutes more until cooked through.
  • Serve: Transfer to plates and repeat until all batter is used. One serving equals 2-3 pancakes (4-inch size). Enjoy immediately!

Notes

Nutritional Powerhouse: Each serving provides approximately 20-25g protein (with protein powder), 6g fiber, plus hormone-supporting nutrients from chia seeds and blueberries. The combination delivers sustained energy while tasting like weekend indulgence.
Flour Options:
  • Oat Flour: Provides beta-glucan fiber for blood sugar stability
  • Almond Flour: Higher protein and healthy fats, lower carbs
  • Whole Wheat: Traditional option with fiber and B-vitamins
Protein Powder Benefits:
  • Boosts protein content to optimal 25-30g per serving
  • Vanilla adds natural sweetness
  • Choose unflavored if you prefer less sweetness
Sweetener Options:
  • Maple Syrup: Natural option with trace minerals
  • Raw Honey: Contains enzymes and antioxidants (use same amount)
  • Monk Fruit Sweetener: Zero-calorie option (use 1 teaspoon instead of 1 tablespoon)
Leftovers: Refrigerate in an airtight container for up to three days, or freeze for up to two months.
Serving Size: One serving equals two to three 4-inch pancakes.
Additional Toppings: Top with maple syrup, cottage cheese, nut or seed butter.
No Banana: Use applesauce instead (same amount).

Nutrition Facts (per serving with protein powder)

  • Calories: ~262
  • Protein: 25g
  • Carbohydrates: 28g
  • Fiber: 6g
  • Fat: 8g
  • Omega-3s: From chia seeds
  • Antioxidants: From blueberries