Pancakes – THM FP

I am a big fan of breakfast food. I love pancakes, waffles, eggs, omelettes, granola, and, well, let’s just say that I like breakfast. When I started Trim Healthy Mama, I loved their Trim Healthy Pancakes (page 259 in the Trim Healthy Mama Cookbook). I decided that I wanted a good pancake to use in any fuel setting, especially for a Fuel Pull meal, and I wanted it to be dairy free as well. I also tend to like large servings, and I wanted to be completely satisfied after my pancakes. After some trial and error, I ended up with these delicious pancakes.

These single serve pancakes are quick and easy (you may recognize that as a theme with my recipes). In fact, I don’t like getting a lot of measuring spoons dirty, so I only use one measuring spoon (1 Tablespoon) to measure all of the ingredients (start with dry ingredients before wet ingredients). In case you have efficiency aspirations like me, 1 teaspoon is 1/3 of a Tablespoon.

I also like the fact that I get a nice amount of vitamin C in the form of baobab with these pancakes. Bonus! If you don’t have any Baobab, feel free to leave it out and slightly reduce the liquid.

You may notice that these don’t have a lot of protein in them. For added protein, I like to enjoy some coffee with a scoop of collagen for breakfast along with my pancakes. Other options would be to add some Canadian bacon, cottage cheese, yogurt, or a mini frappa.

The beauty of these pancakes is that they are FP and can be used in any fuel setting. Are you in the mood for a delicious S meal? Enjoy these slathered with butter with some bacon and eggs on the side. Do you want some E carbs? Add a piece of fruit or slice a small banana on top. Enjoy the recipe as is if you want to keep this in the FP setting. They are delicious with some berries! I enjoy adding 1/2 cup blueberries to them to make blueberry pancakes. (Be aware that the oatmeal adds 6 net carbs.) The sky is the limit with this flexible recipe!

Pancakes - THM FP

These pancakes are low fat, low carb, gluten free, dairy free, sugar free, and a THM FP. This is a single serve recipe. You can keep them Fuel Pull by using FP friendly toppings. Use them in an S setting by slathering them with butter and adding a couple of eggs. Use them in an E setting by adding some fruit to your meal. The sky is the limit with this flexible recipe!

Course Breakfast
Keyword Dairy Free, Fuel Pull, Gluten Free, Low Carb, Low Fat, Pancakes, Sugar Free, THM FP
Prep Time 5 minutes
Cook Time 6 minutes
Rest 1 minute
Total Time 12 minutes
Servings 1
Author Tanya Mackey


  • 3 tbsp Baking Blend (THM brand or another FP homemade mix)
  • 2 tbsp Dry Oats, Ground
  • 1 tbsp Baobab Powder
  • 1 tbsp Gentle Sweet (or equivalent sugar free sweetener of choice)
  • 1 tsp Baking Powder
  • 1 pinch Sea Salt
  • 6 tbsp Egg Whites
  • 3 tbsp Nut Milk of Choice
  • 1/2 tsp Vanilla
  • Coconut Oil Spray


  1. Preheat your griddle or pan to medium-high heat.

  2. Grind the dry oats in a small coffee grinder.

  3. In a small bowl, mix all ingredients together until combined.

  4. Let the batter rest for a minute to allow the dry ingredients to absorb the wet ingredients.

  5. Lightly spray your pan with coconut oil.

  6. Pour or scoop the batter onto the griddle, using approximately 1/4 cup or less for each pancake.

  7. Cook until each side is golden brown.

29 thoughts on “Pancakes – THM FP”

    1. It works well for me and was a fairly thick batter. Did you allow the baking blend to absorb the liquid? Feel free to adjust the liquid if your baking blend is not as absorbent as mine. Let me know how it works if you try again!

    2. Any time you use a thirsty type flour or binder (like coconut flour, oat fiber) you need to let it sit a few minutes so it can absorb the liquids and you can adjust the moisture level if needed. If you skip the resting time, you may not get the results you want. I always have let my pancake batter rest a few minutes even before THM ๐Ÿ˜Š.

  1. Delicious and filling! Thanks! Mine were a good consistency, so I think you are right about allowing the liquid to absorb into dry ingredients.

    1. You can just leave out the baobab powder and slightly reduce the liquid (try reducing the nut milk by 1 Tbsp). They will still be delicious and fluffy. I’ve made them several times both ways. Enjoy!

  2. Wow! I loved these. Very much! Look great and taste delicious. It is wonderful that you can’t use these for all the different fuel types. I have had a hard time with Fuel Pulls. Now I have something that is quick and easy to make and I love pancakes for breakfast or dinner. Thanks

  3. These r the best thm pancakes! This will be my go to recipe. I posted a pic of these on Facebook with strawberries & real cream. Thank u

  4. These are wonderful! I didn’t have any baobab, so I added a spoon of collagen instead! Such a great taste! Do you think this could be made and left in the refrigerator for use on really busy mornings??

    1. I haven’t experimented with leaving this particular recipe in the refrigerator overnight, but I would assume that they should work just fine. You may just need to add a little extra nut milk in the morning if they thicken up, but I’ll bet they would work great!

  5. They sound awesome and I’ll definitely be making them very soon. I like the fact that I can now have something to go with bacon and over easy eggs ๐Ÿ™‚ Been missing my toast…LOL. I would like to know if these can be frozen and for how long. ๐Ÿ™‚ ๐Ÿ™‚

    1. Oh, yes, I love over easy eggs with my pancakes! I have not frozen these yet myself, but I would assume they would freeze about the same as other pancakes. If it were me, I would separate them with parchment paper before wrapping them in foil. I would recommend eating them within 1-2 months to avoid freezer burn. Enjoy!

  6. Tanyaโ€™s FP Pancakes are the real deal! They are So delicious! The serving size is huge! Itโ€™s like sheโ€™s a wizard or something! ๐Ÿ˜

  7. This was a huge hit with me and my 6 year old (we share a serving). I add an extra tablespoon of Gentle Sweet and use Maple flavoring instead of vanilla and we can almost completely eliminate syrup!

  8. I love pancakes but would never eat them because of gluten and carbs. Now I eat these almost every day! They are the best pancakes ever!!!!! I love them plain or with a light sprinkling of powdered stevia/erithritol!

    Also with the baobab, I have been blessed not to be sick this winter and my husband has been battling his cold since the beginning good January.

  9. “Great recipe!” Review from my 4 year old as he asked for thirds.

    Finally a THM pancake the whole family enjoyed! Thank you for sharing!
    This was the perfect easy dinner. I’m also excited that they seem like they’ll hold up to freezing and reheating for a quick easy breakfast option.

  10. I saw that someone on facebook had made these into waffles and I had to try them as I had just gotten a waffle maker and they were beyond amazing. I have tried a number of other pancake recipes that were alright but everyone in the whole family loves these. I have x the recipe by 10.66 so that it will feed the whole family and have some left overs and am just so grateful for your hard work.

    My huge recipe is as follows
    2 cup baking blend
    1ยผ ground dry oats
    ยผ-ยฝ cup baobab powder (opt)
    3 tbsp Super Sweet (or omit for savory)
    3 tbsp baking powder
    2 tsp salt
    4 cups egg whites
    1 tbsp vanilla or 1-3 tsp maple extract
    2 cups nut milk

Like the recipe? Have a question? Comment below!