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Muscle Building Foods – Scrumptious Cinnamon Roll Pancakes

The vast world of nutrition and nutrition science can be difficult to navigate. Do you count calories? Omit carbs? How do you track macro- and micronutrients to make sure you’re getting all you need? If you’re working out, are you eating enough muscle building foods?

Even after earning my degree in nutrition science, I still find all of this overwhelming. For me, food is more emotional than scientific. Yes, I want to be healthy and well-nourished, but my meals, gosh darn, better be yummy and satisfying, too.

Cinnamon roll pancakes with some missing in front of a red coffee mug.

Muscle Building Foods

As stated above, you’re presented with the founding principle behind making pancakes “healthier.” However, the term healthier is a somewhat ambiguous, hot-button term in the realm of food studies. What is “healthy” for one person, might be (is often) different for another.

Barring any medical issues, I have found all of this really does come back to the often misunderstood “b” word: balance–especially when aiming to gain muscle tone and mass.

When lifting weights, your muscles require protein and carbs to grow, even more so following an intense workout. Carbohydrates help fuel the delivery of proteins to your hungry muscle fibers. So, if you’re weight training, carbs are not the enemy. Aim for a balanced diet that’s rich in high-quality protein.

Our favorite muscle building foods are protein pancakes. They’re yummy, convenient, and satisfy those cravings for sweet treats, which are often devoid of beneficial nutrients.

If you’re short on supplies or not a fan of protein powder, you can make protein pancakes without protein powder. I can’t wait to try that recipe since it includes simple ingredients and is gluten-free.

Cinnamon Roll Protein Pancakes

While we have numerous variations of this recipe for the best tasting protein pancakes, this version is arguably the most indulgent…I mean, scrumptious.

Yield: 5 pancakes

Cinnamon Roll Protein Pancakes

Muscle Building Foods - Scrumptious Cinnamon Roll Pancakes

Enjoy that cinnamon roll flavor without the dreaded sugar crash after. Protein pancakes are well-balanced and make a great treat any time of day. 

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes



  • 1/2 cup oats
  • 1 tablespoon coconut flour
  • 1 scoop vanilla protein powder
  • 1/4 cup Greek yogurt
  • 1 egg white
  • 1/4 cup milk
  • 1 teaspoon baking powder
  • 1 teaspoon Stevia

Cinnamon Topping 

  • 1 tablespoon brown sugar
  • 1 tablespoon melted butter
  • 1/4 teaspoon ground cinnamon

Icing Topping:

  • 2 tablespoons powdered sugar, dissolved in 1/2 teaspoon water


Cinnamon Topping Directions:

  1. Mix all ingredients together in a small bowl and pour into a re-sealable sandwich bag or squeeze bottle. Set aside. 

Icing Topping Directions: 

  1. Mix the water and powdered sugar together until smooth. Add additional water if necessary--a little at a time.
  2. Top pancakes. Pancake Directions:
  3. Add oats to a food processor and process for 30 seconds until you have a fine powder.
  4. Add flour, protein powder, yogurt, egg white, milk, baking powder, and Stevia.
  5. Process for about 20 seconds until mixed well. 
  6. Use a 3 tablespoon portion scoop to spoon batter onto a pre-heated, greased skillet.
  7. Snip the tip of the bag containing the cinnamon topping and drizzle in a spiral shape onto each pancake.
  8. Heat 2-3 minutes per side.
  9. When finished, top pancakes with sugar icing. 

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Nutrition Information:



Serving Size:

1 pancake

Amount Per Serving: Calories: 170Total Fat: 6gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 13mgSodium: 199mgCarbohydrates: 22gFiber: 2gSugar: 10gProtein: 9g

Nutrition facts are an estimate only.

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More recipes for protein pancakes:

Cinnamon roll protein pancakes on a fork and on a plate.

What other muscle building foods do you include in your diet?

Jane V

Saturday 17th of November 2018

These look so tasty!

Jaclyn Anne

Monday 12th of November 2018

Bring on the cinnamon and the icing! These pancakes look incredible! Can't wait to try them!

Deb E

Thursday 16th of August 2018

Yes, love cinnamon! It's an instant pick-me-up so I try to sprinkle it in lots of foods. Love the coconut flour and oats over regular flour to avoid the gluten.

Nidhi Chauhan

Wednesday 8th of August 2018

Wow! This looks yummy! I need to try this. Thank you!

Maryann D.

Thursday 2nd of August 2018

These pancakes certainly look tasty! I would love to make them for my family on a Sunday morning.

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