Gluten-free, Cauliflower Protein Pancakes

            “The laziest man I ever met put popcorn in his pancakes so they would turn over by themselves.”  W.C. Fields


One of my more fond childhood memories were Saturday morning pancakes.  I was the oldest of four kids, and my parents simultaneously raised us while both of them managed to work and earn their degrees.  Thus, I do not mean to imply we had pancakes every Saturday; but, boy, when we did—it was a real treat for all of us.  Pass the syrup, the butter, and hand those pancakes over!


Mom would make them, and stack one on top of the other covering them over with a towel to keep them warm until all of the batter was cooked.  She usually called us kids into the kitchen about mid-way through her flapping.  Then, when she was down to the last little bit of batter, she would pour it all into the skillet and make one large pancake.  Sadly, it was always my brother who got that one!



Gathering ingredients for my latest twist on pancakes.


All those years ago and I can still recall the feelings of resentment watching her place it on his plate!  Why couldn’t I have it?  Was it because he was the only boy?  Was it because he was capable of drinking a gallon of milk a day by himself? Was it because he usually ate the most food out of all of us kids?  Hmmm . . .this large pancake serving still remains a mystery.


Now that I am capable of making my own pancakes, I make my own big pancake—thank you very much!  No more little pancakes for me.  No more worries of using too much syrup or butter because I choose not use those items. Instead, I load-up my over-sized pancake with healthful toppings such as fresh fruit, thinned out almond butter or powered peanut butter, or sometimes, even a few not-quite-as-healthy mini-chocolate chips.  Plus, my pancakes are gluten-free and loaded up with a full serving of veggies!



Making a “flour” by grinding up old-fashioned oats.


Wait, what?  Yes, that’s right! My pancakes recipe has a vegetable in it, but you would never know it by its taste.  Using my blender, I mix up my gluten-free, protein-rich batter right along with a full cup of riced cauliflower.


I was inspired by the idea when I started blending riced cauliflower in my morning smoothie.  (Another recipe I’ll share at a later date!)  It was delicious, easy, and a creamy way to start my day with a serving of vegetables and never even taste it—not that I don’t like the taste of cauliflower, I do.  Since this experiment went so smoothly, (Ha! Did you see what I did there?) I began to wonder if with a few tweaks, my smoothie recipe could be converted to a pancake?



Dry ingredients mixed in a bowl.


Sure enough, with a bit of experimentation, and a whole lot of luck, I came up with the following recipe.  It is easy, and does not take much time to create. Best of all, it makes one large, delicious pancake that you can eat all by yourself without blowing your nutrition for the day!  Treat yourself to this healthy recipe the next time you get a hankering for a sweet breakfast treat!


From my home to yours, I wish you healthy, happy, homemade meals.




Gluten-free Protein Cauliflower Pancake

Serves 1, but could be doubled


2 tablespoons oats

½ teaspoon cinnamon (optional)

½ serving of your favorite vanilla protein powder

1/8-teaspoon baking powder

1 cup (100 grams) riced cauliflower (I actually used frozen, and set it out on counter about thirty minutes before mixing.)

¼ cup egg whites or Vegan egg replacement**See recipe below

½ teaspoon vanilla

Optional Toppings



In a blender, pulse oats until it forms flour. (I use the blender cup of my Ninja.)

Place in mixing bowl.

Stir in cinnamon, protein powder, and baking powder.

Place cauliflower, egg whites, and vanilla in blender; then, mix until smooth.  If needed, adding a tablespoon or two of water if seems too thick, but don’t make it too thin.

Add in dry ingredients and blend until fully combined.

Meanwhile, coat skillet with nonstick cooking spray and preheat over medium heat.

Spread (it doesn’t really pour) batter into prepared skillet.  Cover and allow to cook for 3-5 minutes, or until the edges appear firm and batter looks set.

Flip with large spatula and cook uncovered for two more minutes.

Remove and serve immediately with desire toppings.


**Vegan Egg Replacements

1-tablespoon chia seed (or flax)

3 tablespoons of water


Mix thoroughly in a small bowl, and refrigerate for 10-15 minutes.  Use this in lieu of egg.  Can doubled if needed.

This recipe works well for any baking recipe that requires only 1-2 eggs.




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