Protein, Raw Foods, Recipes

The P4: Plant Protein Packed Pancake!


About a year ago I created a vegan and oil free pancake that my clients, partner, and self fell in love with!

They were fluffy, dense, and slightly sweet!

When I get in the flow of creating new experiments, I tend to not really document how much I’m using of what, and just go by memory. Well, sometimes that just doesn’t workout… Especially when trying to recreate it!

Fast forward to today, I am so excited to present an improved version of these vegan oil free pancakes! I was inspired by my friend since we always seem to be craving pancakes, but both live an oil free lifestyle.

My daily life moves very quickly, so having snacks available is a must! Who says that pancakes are only eaten at home or out to breakfast?

These little minis are perfect for the active lifestyle! Take them with you on a day in the outdoors! No matter if your bike riding, hiking, beaching it, anything! Pancakes are totally a versatile snack 🙂

This recipe calls for bananas. Typically, I save higher sugared fruits like bananas for after 3p, when the body is ready to process high glycemic fruits to manage blood sugar balance.

So, if using bananas, I’ll pack them for afternoon snacks. If using only blueberries, they’re great all day erryday!

On Valentines morning, I decided to go for the adventure of making this long desired pancake. It turned out to be a great success and was even teenager approved!



Serves 2-3 people

1.5 cups oat flour or buckwheat pancake flour 
10 oz oat milk
4 Tbsp chia seeds
1/2 cup wild blueberries (fresh or frozen)
2 medium bananas
1/2 Tsp Vietnamese cinnamon
1 Tsp Vanilla Extract
1/4 Tsp air dried sea salt
1/8 – 1/4 Tsp Coconut oil


Blend buckwheat flower/oat flour, oat milk, and chia seeds until batter is smooth with no clumps.

To make your own oat flour, simply pour your oats into the blender and pulverize at full speed!

Add blueberries, banana, cinnamon, vanilla, and sea salt to blender. Blend again until smooth.


Allow pancake batter to sit for at least 10 minutes to allow chia seeds to swell. This will help with pancake density and serves as an egg replacer 🙂  Just another reason to love the chias!

I currently do not advocate the consumption of oil based on research from Dr. John McDougall, Dr. Caldwell Esselstyn, and my mentor Dr. Bob Marshall. However, sometimes it can be a bit challenging to make pancakes without even just a little bit in the pan.

If you are not on an oil free diet, then this wont be an issue for you.

For those of you that are, very lightly grease your pan with coconut oil. After I experimented with a few batches, I found that oil isn’t even necessary!

However, when starting out, you may want to begin using a smidget (1/8 – 1/4 tsp) of coconut oil for the security of a successful pancake 🙂

Out of all oils, this oil has the highest heat threshold without rancidifying.

When the pan is hot, use a ladle to plop that batter onto the pan!


I like making small pancakes so I can easily pack them for a daytime adventure 🙂

If you have some left over, toss them into a glasslock and snack on them later! I did, and was quite happy to have them available during my errands in lovely Santa Monica, Ca 🙂

You’ll know your pancakes are ready to flip when the surface is completely covered with air bubbles, or when the surface of your pancake starts to look tense and shiny.

Usually takes a 3- 5 minute on each side 🙂


When they’re done, they taste delicious when topped with berries, or even just on their own with a little drizzle of raw honey!

The best part about these little oil free flat cakes?

They’re packed with plant protein, healthy fats, sustain energy, and are such a healthy version of an incredible comfort food!

Voila! Bon apetite!











2 thoughts on “The P4: Plant Protein Packed Pancake!”

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