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While drizzling honey and sprinkling ground walnuts over a stack of fluffy pancakes, I knew I had cracked the code to a gluten-free, high-calorie pancake recipe that builds muscle without compromising on taste. And the bonus part? I didn't use expensive protein powders, which can feel like cheating when crafting high-protein recipes.
This is great news for those of you, like some of my close friends with gluten intolerance, who know how tricky bulking up on a gluten-free diet can be. Without the right breakfast recipe, they risk missing out on quick, delicious ways to fuel muscle growth in the morning.
As a certified nutritionist with many pancakes recipes — with and without protein powder, like our muscle-building chocolate pancakes — under my belt, I relied on whole ingredients such as gluten-free oats, low-fat milk, and walnuts to not cross the gluten red line. The result? An energizing tower of delicious pancakes sitting at slightly over 1000 calories and providing nearly 37 g of protein.
But you must be hungry! Let's grab our utensils and make some pancakes!
For this pancakes recipe, you'll need the following kitchen equipment:
If you don't own a blender, mix the liquid and dry ingredients in separate bowls and then combine them. Yet, a blender saves you time.
To make these high-calorie honey nut pancakes, you need the following ingredients:
Oats, the core ingredient of our pancakes, bring hundreds of calories and plenty of complex carbs and proteins — two key macronutrients for effective muscle-building.
Besides providing fiber and potassium, the banana sweetens the pancakes while improving their overall flavor. Bananas also count among the fruits with the most calories.
Continuing the list of dry ingredients, table salt has the mission of enhancing the overall flavor of the recipe.
As a leavening agent, baking powder adds that extra fluffiness to the pancakes.
A classic ingredient in pancakes, eggs add many proteins and help bind all the ingredients together.
We use olive oil, one of the foods with the highest calories and a fantastic source of healthy monounsaturated fats, to coat the pan we'll cook the pancakes in.
Low-fat milk has the role of thinning out the batter while providing bone-strengthening calcium and extra protein.
Honey brings a plus of calories, sweetness and energy, while helping secure the ground walnuts on top of the pancakes.
Last but not least, walnuts, as one of the nuts with most calories, bring extra calories, some protein and healthy fats.
Find below the step-by-step instructions for our high-calorie honey nut pancakes.
Into your blender, pour the oats and the banana, chopped or broken down into pieces. Then, add the baking powder and a dash of salt.
Crack the two eggs and add them to the blender. Afterward, pour in the low-fat milk.
Blend the ingredients for about 20 seconds, or until the mixture is smooth.
Take a non-stick pan, coat it with olive oil and set the heat to medium. Slowly pour batter into the pan until it covers one-third to two-thirds of the surface. Allow each pancake to cook for about 1 minute and 10 seconds. Flip the pancake once the top becomes bubbly and a few bubbles burst in the center. Cook for another 30 seconds on the other side, then transfer the pancake to a separate plate.
If you wish to save time: make the pancakes in two pans simultaneously.
Pour the honey over the freshly cooked pancakes and sprinkle ground walnuts on top. This mix of sweetness and crunch pairs wonderfully with the soft texture of the pancakes.
If you don't have ground walnuts at hand, toast walnuts for about 7 minutes. Then throw them into the blender and blend for a few seconds.
If you love muscle-building honey and nuts combinations, we highly recommend our high-calorie peanut butter oatmeal.
| Serving size | 530 g |
| Calories | 1007 |
| Proteins | 36.5 g |
| Carbohydrates | 148 g |
| Fiber | 5 g |
| Fats | 33 g |
| Saturated fats | 6 g |
| Unsaturated fats | 27 g |
Vitamins: A, C, D, B1, B2, B6, B9, B12.
Minerals: calcium, iron, phosphorus, magnesium, potassium, sodium, zinc, copper, manganese, selenium, iodine.
Other compounds: choline and flavonoids.
Our high-calorie honey nut pancakes can bring many health benefits. Here are some of them:
To follow our high-calorie honey nut pancakes recipe in a compressed format, use the summary below.
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