While thinking about vegan alternatives to classic pancake ingredients like eggs and milk, which can be seen at work in our chocolate or banana strawberry recipes, I realized there are plenty of plant-based and high-protein options for preparing high-calorie, muscle-building pancakes.

And this is a big deal. Getting enough calories or protein can be challenging for many vegans trying to build muscle. And knowing how to make vegan pancakes that are rich in proteins, complex carbs and calories can be a game-changer.

In this recipe, ingredients like peanut butter, pea protein powder and plant-based milk will work together to form pancakes that amount to over 900 calories and almost 50 g of protein.

As a certified nutritionist, I designed these pancakes so they save time, help you keep a caloric surplus, which is essential for bulking up, and provide lots of protein, all while giving you energy with their many complex carbs.

Grab your pan, it's time for pancakes!

Equipment

For this pancakes recipe, you'll need the following kitchen equipment:

• Blender
• Pan
• Thin spatula

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.

Ingredients

To make these high-calorie vegan pancakes, you'll need the following ingredients:

• 3.5 oz (100 g) oats
• 1 scoop (1 oz or 28 g) pea protein powder
• 2 tbsp (1.1 oz or 32 g) smooth peanut butter
• 1 dash table salt
• 1 tsp (1 g) baking powder
• 1 tsp (4 g) vanilla extract
• 1 1/3 cups (8.1 fl oz or 240 ml) unsweetened oat milk
• 1 tsp (0.2 oz or 5 g) olive oil
• 1 1/2 tbsp (1.1 oz or 30 g) maple syrup
• 3 oz (84 g) pineapple

Role of each ingredient

Oats are the base of these pancakes, providing hundreds of calories, energizing complex carbs and muscle-building proteins.

Pea protein powder boosts the recipe's total protein and thickens the batter. The other powder in the recipe — the baking powder — is a leavening agent that makes the pancakes fluffier.

Besides packing protein and healthy fats, the smooth peanut butter has the biggest impact on the pancakes' overall flavor.

The list of dry ingredients ends with table salt, which enhances the recipe's taste.

The vanilla extract rounds out the flavor with its subtle, warm aroma.

The unsweetened oat milk is a vegan replacement for cow milk, also making the batter pourable.

You'll use olive oil to coat the pan before making the pancakes. Bonus points: all the unsaturated fats in this oil will also increase the amount of healthy fats in your diet.

As toppings, we have the maple syrup — a natural sweetener — and the pineapple, which brings a juicy burst of freshness to this breakfast dish.

Ingredient alternatives

If you're on a gluten-free diet, go for gluten-free oats and make sure the oat milk you choose is marked as gluten-free.

Instructions

Below are the step-by-step instructions for making our high-calorie vegan pancakes recipe.

1. Blend the oats

Blend the oats, turning them into a fine powder. If you are in a rush, you can skip this step and blend the oats with the other ingredients.

2. Add dry ingredients

Add all the dry ingredients over the oats in the blender: pea protein powder, baking powder, table salt, and the smooth peanut butter.

3. Add wet ingredients to blender

Add the wet ingredients, namely the vanilla extract and the unsweetened oat milk, over the dry ingredients in the blender.

4. Blend ingredients

Blend the ingredients for around 20 seconds or until the mixture is smooth.

5. Make the pancakes

Coat a nonstick pan with a teaspoon of olive oil, turn the heat to medium and then pour some of the blended batter into the pan to cover one to two-thirds of the pan's surface. Wait until the top of the pancakes gets bubbly and develops a few bursts in the middle. With these pancakes, that takes about 1-2 minutes on medium heat. Now, you can flip the pancake with a thin spatula, then continue cooking until brown and crisp on the edges, which should take about 40 seconds to 1 minute.

Pro tip to cut cooking time in half: make the pancakes in two pans simultaneously.

6. Top the pancakes

Once you've transferred each pancake from the pan to the plate, it's time for the toppings. Drizzle maple syrup so it covers the whole pancake stack and place the pineapple slices right over it.

The pancakes are moist, slightly sweet and you can definitely feel the peanut butter. The freshness of the pineapple adds a bright, refreshing contrast that ties it all together.

Nutrition facts

Serving size	596 g
Calories	902
Proteins	48 g
Carbohydrates	116 g
Fiber	15 g
Added sugars	18 g
Fats	27 g
Saturated fats	4.5 g
Unsaturated fats	22.5 g

Vitamins: A, E, C, D, B1, B2, B3, B5, B6, B9, B12.

Minerals: calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, potassium, sodium.

Other compounds: choline and flavonoids.

Benefits

Our high-calorie vegan pancakes can bring many health benefits. Here are some of them:

• Build muscle easier: because the recipe is high in calories, rich in proteins, filled with complex carbs and a treasure of helpful micronutrients;
• Optimize energy levels: because the recipe is rich in complex carbohydrates, low in added sugars and contains plenty of micronutrients, like B vitamins and magnesium, that facilitate energy production;
• Strengthen bones and joints: because the pancakes contain compounds commonly used to improve bone health, like calcium, copper, manganese and vitamin C;
• Save time: since the whole recipe takes about 15 minutes to make.

Recipe summary

To follow our high-calorie vegan pancakes recipe in a compressed format, use the summary below.