Healthy Protein-Filled Pancake Recipes in 3 Creative Flavors

Protein Pancake Base:

This mix works with any add-ins!

What You Need:

  • 1 cup oat flour
  • 1 cup unsweetened hemp milk
  • 2 tsp baking powder
  • 2 TB maple syrup
  • 1 large egg
  • 2 scoops protein powder, plain or vanilla

To Make:

  1. Simply mix it all together + pick your “insides” from below!


Roasted Cinnamon Apple

What You Need:

  • 1 apple, diced
  • 1 TB brown sugar
  • 1/2 TB Earth Balance butter spread
  • 1/2 TB cinnamon, ground

To Make:

  1. In a medium skillet over medium heat, melt the butter. In a small bowl, mix together the remaining ingredients, then grill them in the pan for roughly 5-6 minutes or until softened.

Vanilla Pear

  • 1 small pear, diced
  • 1/2 tsp vanilla extract
  • 1/2 TB Earth Balance butter spread
  • dash of brown sugar
  • bit of lemon juice

To Make:

  1. In a medium skillet over medium heat, melt the butter. In a small bowl, mix together the remaining ingredients, then grill them in the pan for roughly 5-6 minutes or until softened.

Blueberry Cheesecake

What You Need:

  • 1/2 pint blueberries
  • 1 TB sugar
  • dash of lemon juice
  • 1/2 TB Earth Balance butter spread
  • Greek yogurt whipped cream cheese

To Make:

  1. In a medium skillet over medium heat, melt the butter- add in the blueberries + lemon juice and cook until softened. In a small bowl, mix together the cream cheese + sugar- add in the blueberries + mix well.


Savory Spinach and Parmesan Pancakes

Spinach + Parmesan Pancakes

makes 6-8 pancakes


  • 2 medium zucchinis, grated
  • 3-4 handfuls baby spinach, chopped
  • 1/2 cup parmesan cheese, crumbled
  • 1/4 cup minced fresh herbs; I love basil + oregano
  • 3 large eggs, lightly beaten
  • 2 TB yellow onion, minced
  • 2 cloves garlic, minced
  • 1/3 cup cassava or coconut flour
  • 1/2 tsp baking powder
  • Salt + black pepper, to taste
  • Avocado oil, for pan-frying


  1. Place the grated zucchini in a colander + sprinkle it with salt t0 bring the excess water out- let it sit for 15 minutes.  Then, pat it between paper towels.
  2. In a large bowl, combine the zucchini, spinach, parmesan, herbs, eggs, onion, + garlic. Stir to mix well. Then, pour in the flour and baking powder- mix well.
  3. Heat avocado oil for 30 seconds over medium-high heat for 30 seconds + swirl around the skillet. Using a measuring cup- place 1/8 cup of mixture per pancake. Let it sit + heat for 1 minute, then use the bottom of the cup to flatten it. Pan-fry for 3 minutes per side.
  4. Depending on the size of your skillet, you may need to repeat.
  5. Serve with pan-sauteed tomatoes + a tasty garlic aioli or marinara sauce.

Ashley’s Favorite Batch-Cooking Breakfast Quiches

It takes a bowl, eggs, + a simple combination of tasty ingredients to make a healthy, ready-to-go breakfast for the weekdays. I love making batch breakfasts like quiches or for those low-carb/paleo/keto folks out here, crustless casseroles, with a flavor profile in mind, some veggies, the complete protein of eggs- toss it in the oven and you’re set for breakfasts. My crust? I’ve dabbled in homemaking crust, but in a pinch and during times when I am meal prepping more meals, I buy my favorite @whollywholesome gluten-free pie crusts.


1. Make one of these egg dishes from my kitchen ya’ll

2. Post a pic on Instagram

3. Follow me @LivingwithAshley + my soon-to-be-launched app site @getrawlivewell

4. Tag 2 friends who are trying to eat healthier or want to learn how to meal prep with

5. Use hashtags: #getrawlivewell and #livingwithashley

4. I will post all of the photos I am tagged in on the stories + pick someone along with who they tagged, to win their choice of 30-day nutrition programming or meal prep lessons!

 Smoked Salmon + Egg Quiche

Watermelon Feta Quiche

Simply egg whites, Italian chicken sausage, kale, Parmesan, red pepper flakes, + a yellow onion. Simply pan-grill the onion in a dash of oil- once lightly browned- toss in the kale + cook until lightly wilted. Pour into a large mixing bowl with 16 oz. of liquid egg whites, 1/2 cup parmesan, 1 tsp red pepper flakes, salt + pepper.  Preheat the oven to 350 degrees F and in another skillet; cook the chicken sausage- roughly 8 minutes. Add into the large mixing bowl, stir, + pour into a @whollywholesome gluten-free pie crust. Bake for 40-45 minutes or until eggs set.

This @whollywholesome#glutenfree pie crust is the perfect home for my 6 slices of chopped @applegate low-sodium bacon, 1 1/2 cups shredded Brussels sprouts, 1/3 cups Parmesan cheese, sea salt, red pepper flakes, + half of a container of @crystalfarmscheese all whites egg whites – pan-grill the sprouts + bacon until lightly browned. No oil@is needed thanks to the fat from the bacon. Then place the egg whites in a bowl with those and the rest of the ingredients, mix, + pour into the pie crust. Bake at 350 degrees, covered in tin foil, for 40-45 minutes or until eggs set. Let it sit. Cut into 5 pieces. Eat every day next week for a quick breakfast!

 Chicken Taco Casserole

 Taco Breakfast Casserole (see our Instagram!)

 Buffalo Blue Cheese Egg White Breakfast Quiche

Potato Pancakes with Sriracha-Spiced Syrup


This chick loves to go to breakfast. I would say that it’s such an obsession of mine that when Friday rolls around…I am already anxiously anticipating getting up, snagging my Saturday Starbucks + heading out in search of sustenance in the city with a HUGE smile on my face!

Alas, sometimes you need to just make it yourself when you have a hankering for something specific, so I reached deep down to create some “spiced up” stuff to give me those weekend breakfast giggles:) And….drum roll please…here are some yum-tastic potato pancakes taken to the next level with Sriracha-spiced syrup…Make em’, plate em’, then – EAT THEM UP!

Simple Potato Pancakes with Sriracha-Spiced Syrup

makes 6 pancakes

  • 1/2 LB red, purple, or sweet potato – shredded
  • 1/4 cup yellow onion, chopped
  • 1 pasture-raised organic egg or flax egg (1 TB flax meal mixed with 2 1/2 TB warm water)
  • 2 tsp fresh thyme, chopped
  • 1/4 tsp Himalayan Crystal salt
  • dash of black pepper
  • 1/2 cup Grade A maple syrup
  • 2 TB Sriracha sauce
  • 1 tsp cayenne pepper
  • 1 tsp smoked paprika
  • 1 garlic clove, minced

To Make:

  1. Using a grater, shred the potato in a bowl. Mix with the onion, egg, thyme, salt, + pepper – stir to combine.
  2. Form 6 pancakes and place them on a plate.
  3. Place a large skillet on the stove and place 1 TB coconut or hemp oil in it – let it sit over medium heat for 30 seconds.
  4. Add the pancakes into the skillet and cook until lightly browned on both sides- roughly 3-4 minutes/side. once completed, place them on a paper towel-lined plate to soak up any excess cooking oil.
  5. Meanwhile, mix the maple syrup through garlic together in a small bowl- refrigerate until serving the pancakes.
  6. Serve 2 pancakes with mixed greens + 1 TB syrup drizzled on top. For some healthy fat, sprinkle with 1 TB hemp hearts.