Low Carb Pumpkin Protein Pancakes

Low Carb Pumpkin Protein Pancakes with About Time Protein

Low Carb Pumpkin Protein Pancakes! Only 200 cals/ 2g fat/ 15g carbs/ 32g protein for the stack!!

Still on my pumpkin train!! Not tired of pumpkin yet….but I’m sure by November I’ll be over it lol. Just like every single year. By the time Thanksgiving rolls around, I’m like “No more pumpkin, please!”. But really, pumpkin is great to use in so many things…baking, dinner meals, smoothies, PANCAKES, etc…along with so many health benefits, it’s good to use all year round!

Pumpkin pancakes

This is my recipe Pumpkin Protein Pancakes that is simple and uses coconut flour so it makes them lower in carbohydrates. Still full of protein using About Time Whey Isolate Protein. All natural and sweetened with stevia!

Hope you enjoy!

Low Carb Pumpkin Protein Pancakes


1 scoop About Time Vanilla Whey Isolate Protein

*Get 25% off your order with coupon code: ‘CleanNdirtytreats’

1.5 tbsp coconut flour

5 tbsp canned pumpkin

1 egg white

1 tsp cinnamon

1/2 tsp pumpkin pie spice

1 tsp baking powder

3 tbsp unsweetened cashew milk (or you can use almond milk)

Cream Filling:

1/3 cup nonfat plain Greek yogurt

1 tbsp About Time Vanilla Whey Isolate Protein

1 packet stevia (I like NuNaturals)

Directions: Mix pancake ingredients together and cook pancakes in a cooking sprayed pan. BECAREFUL with the pancakes as they are very soft. Cook well on one side and gently flip to cook on the other.

Beat cream filling ingredients together. Layer between pancakes and add the rest to the topping.

For additional toppings seen here, add toasted pecans, sugar free syrup, and sprinkle of cinnamon.

Nutrition for pancakes only: 200 cals, 2g fat, 15g carbs, 6.5g fiber, 3.6g sugar, 32g protein.

Macros of pancakes and cream filling: 262 cals, 2g fat, 17g carbs, 41g protein.

Healthy Chicken Strips

I feel like chicken tonight, like chicken tonight!🎶 💃 That’s an old school commercial jingle, my younger generation foodies☺️😜

Are you food prepping chicken right now? I am!🙋 Don’t make it the same boring old way…change it up!

Tonight we made these Healthy Chicken Strips 🙌🏼 with the use of Kodiakcakes Frontier Flapjack and Waffle mix! I’m loving this versatile, all natural whole grain mix! It’s not just for pancakes 🌟 Great recipe to make for the family too! My kids dig it👌🏼

Healthy Chicken Strips

1/2 cup Kodiakcakes Buttermilk & Honey Frontier Flapjack and Waffle Mix

1 lb chicken breasts, cut into strips

1 egg white (or use whole egg)

Your choice of seasonings. We used garlic powder, onion powder, pepper & salt.

Place dry ingredients into a plate. Beat your egg white in a shallow bowl. Dip the chicken strip into the egg wash, then into the dry mix. Coat well.

Cook chicken strips in an oil sprayed skillet (or coated with extra virgin olive oil for added healthy fats) at a med-high heat until thoroughly cooked through. Charing it at a higher temp will get that little extra crispiness 👌🏼

Serve with a side of organic tomato ketchup or make your own honey mustard (raw honey + mustard 😋)…whatever strikes your fancy☺️

Macros based on 14 strips out of the whole recipe (will vary of course based on the number of chickie strips you cut☺️): 44 cals/2g carbs/0.5g fat/ 7.5 protein per strip

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Pumpkin Protein Mugcake

My #AllThingsPumpkin series continues! Pumpkin is absolutely THE best veggie/fruit to bake with! Low calorie, low carb, full of fiber, and such great flavor! ‘Tis the season for everything pumpkin!!

You will definitely enjoy this quick and easy low fat and lower carb pumpkin protein mugcake for sure! All without guilt😊

Pumpkin Protein Mugcake
1 tbsp Kodiak Cakes Protein Packed Flapjack mix

1 tbsp coconut flour

2 tbsp About Time Vanilla Whey Isolate Protein (get 25% off your order using coupon code: cleanNdirtytreats at checkout!)

3 tbsp liquid egg whites

1/2 cup canned pumpkin

1/2 tsp baking powder

1 full drop NuNaturals Vanilla Stevia drops

Splash of Silk Unsweetened Cashew Milk
Topping (opt):
2 tbsp Chiobani Pumpkin 2% Greek Yogurt

1/4 scoop About Time Vanilla Whey Isolate Protein

-Stir together.

Stir together Mugcake ingredients. Place in large mug, small bowl, or ramekin. Microwave for 2 min or until the middle is slightly cooked.
Add your yogurt topping. I topped mine with toasted pecans for added healthy fats.
Macros for Mugcake without topping:

175 cals/ 2g fat/ 16g carbs/ 8g fiber/ 5g sugar/ 25g protein.
Macros including yogurt topping:

226 cals/ 3G fat/ 19g carbs/ 8g fiber/ 7g sugar/ 31g protein.

Healthy Pumpkin Donuts

Not stacking pancakes…but stacking DONUTS instead! 🍩😍 Yep that’s right! PUMPKIN🎃 donuts that are Guilt free and Protein packed💪 Pair it with some Pumpkin Spice Coffee☕ and it will FEEL like you are cheating➡but you’re NOT!!👏👍😜 

Healthy Pumpkin Protein DONUTS


1/2c oat flour (or food process oats into flour)

1/4 tsp baking powder

1 tsp cinnamon

1/2 tsp pumpkin pie spice

1 tbsp or 2 pkts stevia

1 egg

5 egg whites

1/2 c pumpkin purée (canned pumpkin)

1/2 tbsp psyllium husk, or 1 tsp Xantham gum (to thicken)
Blend all together. Pour into sprayed donut pan. Bake at 350 for 8 min (or until set). Makes 7 donuts.
Macros per donut: 51 cals/1g fat/6g carbs/0.2g fiber/0.7g sugar/4.4g protein.
Macros for all 7 donuts (to make it a whole meal!): 362 cals, 7g fat, 41g carbs, 12.5 g fiber, 5g sugar, 31g protein.
Icing (opt):

1/4 scoop tryabouttime vanilla whey isolate protein (25% off code ‘cleanNdirtytreats’ at TryAboutTime.com)

1/2 tbsp pumpkin purée 

1/2-1 tbsp water

Mix and spread on donuts. 
Drizzle with pure maple syrup, or your favorite sugar free syrup!!
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Low Carb Pumpkin Apple Protein Smoothie

 I’ve been on this protein smoothie kick for over a month now, and I can’t shake the habit! At least it’s a good habit to have! 

This recipe is in the spirit of All Things Pumpkin. Love this time of year! Pumpkin is THE BEST to incorporate into desserts of all kinds. It adds moisture as its a great fat replacement in recipes. Make sure you look their my recipes for other pumpkin ideas!

Now onto this easy recipe…

Low Carb Pumpkin Apple Protein Smoothie

Only 250 cals, 8g carbs, 2g fiber and 1g fat!

2 scoops About Time Vanilla or Pumpkin Spice Whey Isolate Protein. Use code ‘cleanNdirtytreats’ for 25% off at TryAboutTime.com.
(*you can use 1 scoop of you don’t need as much protein)
2 tbsp canned pumpkin
1 tbsp natural, no sugar added apple butter 
1/2 tsp Xantham gum, opt
1-2 pkts stevia
Sprinkle of cinnamon 
Sprinkle of Pumpkin Pie Spice, opt
1/2 cup Silk unsweetened Cashew Milk
1 cup ice
-Throw all ingredients into a blender or food processor. If too thick, then add a little water or more milk.
Topped mine with a crumbled up Kind bar, but any granola would be deeeelish!
Macros based on the 2 scoops of protein:

250 cals/ 1g fat/ 8g carbs/ 2g fiber/ 9g sugar/ 50g protein