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Cinnamon Roll Pancakes

An image of cinnamon roll pancakes.

Who says pancakes should only be confined to breakfast time? We challenge you to reconsider how you think about pancakes and recognize them as a healthy and delicious post training meal.

The pancakes you order at IHOP are filled with unhealthy ingredients, but our recipe calls for coconut flour, which is good for you! Although pancakes may not be the first thing you think of when planning your post-workout meal, you actually need healthy carbs to rebuild muscles. Coconut flour is full of healthy carbs and fiber to regular your metabolism and give you energy.

SO DELICIOUS: Thermo Chicken and Waffles Are the Perfect Post-Workout Meal

Greek yogurt contains calcium, which is a necessary mineral that is vital to healthy bone building. Yogurt also contains protein and carbohydrates, which restore the muscles and energy you depleted during your workout.

This recipe follows The Thermo Diet, which is a lifestyle choice that will invigorate your metabolism, reset your cortisol levels, reduce inflammation and help you be your best self! Learn more about The Thermo Diet here.

An image of cinnamon roll pancakes.

Cinnamon Roll Pancakes

A healthy and nutrient filled post training dish!
Print Recipe
Prep Time15 minutes
Total Time15 minutes


  • 1/2 cup coconut flour
  • 1 cup whole milk
  • 4 eggs large
  • 2 tsp baking powder
  • 3 tbsp unsalted butter grass-fed, melted
  • 4 tbsp brown sugar
  • 2 tsp cinnamon
  • 1 cup nonfat, plain Greek yogurt
  • 1 stevia packet
  • 1 1/2 tsp vanilla
  • 1/4 cup powdered sugar
  • 1/4 tsp salt


  • To make the cinnamon streusel, in a small bowl whisk together 3 tbsp melted butter, brown sugar and cinnamon until combined. Pour streusel into a ziplock bag or pastry bag. When ready to cook pancakes, cut a small slit at the bottom of the bag; this way you will be able to swirl in the streusel into the pancakes.
  • To make the icing, combine yogurt, vanilla, powdered sugar, 1 stevia packet and 1⁄4 tsp salt. Stir to fully combine. If needed, add a few tablespoons of milk to thin out. Set aside.
  • Now make the pancakes. In a large bowl whisk eggs and then add milk, coconut flour and baking powder. Mix together.
  • In a large skillet heat on medium heat and spray with cooking spray. When pan is hot use a 1⁄4 cup measuring cup to scoop pancake batter and pour onto the pan. Repeat to fill the pan (don’t overcrowd it though).
  • Take the streusel bag and squeeze it lightly, swirling in a circular motion on top of the pancake batter while it is cooking. Repeat on all pancakes. When pancakes start to bubble up, flip and cook for another 3 minutes or so.
  • Remove pancakes, and repeat until you’ve used all batter and cinnamon streusel (you may need to spray the skillet occasionally with more cooking spray). Keep pancakes warm until ready to serve. For serving, pipe one serving (4 tbsp) of icing over the pancakes.


Calories: 735kcal | Carbohydrates: 71g | Protein: 30g | Fat: 36g | Saturated Fat: 21g | Cholesterol: 391mg | Sodium: 592mg | Potassium: 819mg | Fiber: 11g | Sugar: 51g | Vitamin A: 1270IU | Calcium: 587mg | Iron: 3.1mg

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Ryan Tronier

Ryan Tronier is a writer and editor who has worked with NBC, ABC, and USA Today.
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