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Apple Cinnamon Protein Pancakes (Gluten-Free + Low Carb)

This easy Apple Cinnamon Protein Pancakes recipe is the perfect lightened-up lazy weekend breakfast.

It’s made with cinnamon-spiced apples that give each pancake the flavor of warm apple pie. Make a double batch and store your leftovers in the fridge for a few days or the freezer for a busy morning breakfast. They’re great warmed up in the toaster or toaster oven.

To this day, if I’m visiting my parents, my weekends begin with my dad making pancakes or waffles.

It’s been a fun (and tasty) tradition that has carried on for years. My mom cooks throughout the week, and on the weekends my dad is on breakfast duty. Because pancakes make a regular appearance at their home we like to switch it up with different flavors (chocolate chip, blueberry, banana the list goes on!)

One chilly winter day, we decided we wanted to try something new… pancakes with cinnamon spiced apples. After a few attempts, this incredible recipe was created and they’ve been a hit ever since!

How small should I dice my apples?

The smaller you cut them, the faster they’ll cook AND the better they’ll blend into your batter. Before adding them, sauté them just until they’re softened. You don’t want crunchy apples in your pancakes but you don’t want a mushy mess either.

You can pre-prep your apples and make a double batch and use them throughout the week to top yogurt and oatmeal.


To simplify the weeks to come, we’re a huge advocate and fan of batch cooking whenever possible. While the ingredients are out and the dishes are dirty, why not make more to use throughout the week or to freeze for future meals? These pancakes are no different! They’re simple to freeze and are great for busy mornings.

Pancake 101:

When starting out, I was less than stellar at making the perfect pancake. There was the time I burnt them to a charred crisp, another that I flipped them way before they were set and let’s not forget the day I used a stainless steel pan… OH MY, what a mess!

Becoming a pro pancake maker has taken some time, so I wanted to share the best tricks I’ve learned over the years to reach pancake perfection.

  1. Use a non-stick pan or griddle, like this one.
  2. Do the “sizzle test.” Heat the pan on medium-high heat. Do do the “sizzle test” to know when your pan’s ready by running your fingers under some water and flicking a few water droplets on the pan. When you hear a slight sizzle, the pan is warm enough to add the butter.
  3. Add just enough butter or oil to coat the surface of your pan. You don’t need much but without it your batter will stick.
  4. Turn the heat down to medium-low when cooking your pancakes. When you initially add your batter, you want that higher heat to crisp them BUT once your batter is poured, lower your heat and allow those babies to brown slowly. I know this takes a little longer but it’s better than burnt pancakes.
  5. Don’t flip them too soon. After pouring your batter, wait until the top of your pancakes show little bubbles that pop. Take a look underneath and if they’re golden brown, it’s time to flip.

Some ways to “reinvent” your leftover pancakes:

  • Pancake sandwich: fresh berries and a smear of goat, cream or cottage cheese as the filling, sandwiched between two pancakes (served hot or cold)
  • Sliced into strips (for brekkie, lunch or a snack): served cold with a side of fresh fruit and plain yogurt that’s mixed with a drizzle of maple syrup as a dipping sauce
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Apple Cinnamon Protein Pancakes (Gluten-Free + Low Carb)

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5 from 2 reviews


These easy Apple Cinnamon Protein Pancakes are made with cinnamon-spiced apples that give each pancake the flavor of warm apple pie.



For the Apples: (can be prepped ahead)

For the Pancakes:



  1. To prepare the apples, lightly grease a non-stick cooking pan. Add apples and sprinkle with ¼ teaspoon cinnamon. Cook 3-5 minutes, stirring semi-frequently so apples don’t burn. Once apples have softened, remove from heat and set aside.


  1. In a high-powered blender or food processor (I use my Nutribullet), blend all ingredients except apples. Add milk to the batter to thin it, only if needed. Start with 1 tablespoon and increase as necessary. Add apples into your batter and stir to combine.
  2. Heat a skillet or non-stick pan to medium-high heat. Grease pan with coconut oil.
  3. For each pancake, pour approximately 1/4 cup of batter onto the griddle. Each pancake will be about 4 inches in diameter. Reduce heat to medium and cook until golden brown on both sides. Top with a small amount of pure maple syrup and ENJOY!


Use gluten-free oats if needed.

Always check for FfL-friendly ingredients.

We recommend organic ingredients when feasible.

  • Prep Time: 10 min
  • Cook Time: 10 min
  • Category: Recipes
  • Method: 30 Minute Meals

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  1. Rondine

    These apple cinnamon pancakes are an absolute delight! The perfect blend of sweetness and warmth makes each bite a comforting experience. The subtle hint of cinnamon adds a wonderful twist, making these pancakes a new favorite in our household. A must-try for anyone who enjoys a delicious and satisfying breakfast!

    • Kalie

      We’re thrilled to hear that your family enjoyed our apple cinnamon pancake recipe! Thank you for sharing your experience!

  2. Cassy

    I was struggling to increase protein in my kids diets. They’re picky eaters and gravitate toward high carb foods. These protein pancakes are a solid win. I have been making big batches and freezing them. I pull them out of the freezer the night before for breakfast and I have put them in my kids lunches too.


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