A Movember-Ready High Protein Pancake Recipe for Recovery Days

By KAILO Nutrition

It’s Movember, which means moustaches are sprouting, step counts are climbing and plenty of us are saying yes to an early morning surf, a long weekend ride or a 5km park run with a friend.

By the next morning, your legs might feel like wet cement, so breakfast needs to be easy, nourishing and low effort.

These high protein pancakes are made for exactly those mornings. They come together in the blender, take about five minutes to prep and make a breakfast the whole household can enjoy together.

There’s also something nice about sitting down to a proper breakfast after moving your body. Good food, recovery, sleep, movement and connection all play a role in looking after yourself.

Meet the star: KN+12 Live Well

KN+12 Live Well is our vanilla-flavoured protein+ blend, designed to slot into your everyday routine without any fuss.

Stir it into water on busy mornings, or blend it into pancake batter when you have a few extra minutes.

KN+12 contains collagen and fava bean protein, creatine, probiotics, magnesium glycinate and more, making it an easy addition to a balanced routine.

Why we love creatine in our routine

Creatine is probably best known for its role in exercise and muscle energy, but your brain uses creatine too.

Research is exploring the relationship between creatine, brain energy, mood and cognition, although there is still plenty to learn.

• Brain energy: Your brain uses creatine as part of its energy system, and research shows that creatine supplementation can increase creatine levels in the brain.

• Mood: Researchers are investigating whether creatine supplementation may have a role in mood and wellbeing. The evidence is still developing, so it’s an area worth watching rather than making big claims about.

• Cognition and mental load: Some research suggests creatine may be particularly interesting when the brain is under greater demand, such as with sleep deprivation or high cognitive load.

Creatine isn’t a treatment for a mental health condition and shouldn’t replace professional support. If you’re experiencing ongoing changes in your mood or mental wellbeing, speak with your GP or health professional. It’s also worth checking with them before starting any supplement, particularly if you take medication or have a medical condition.

Nourishment counts as self-care

Sometimes looking after yourself really is as simple as making breakfast.

Our nutritionists love these pancakes because they tick a few important boxes without asking too much of you.

• Keep recovery simple. A recovery day isn’t the time for a complicated breakfast. Blender pancakes are more than enough.

• Don’t forget to eat. A nourishing breakfast can help you start the day feeling prepared before everything gets busy.

• Make food social. Cooking and eating with family or friends gives you a reason to slow down and connect.

• Think about the bigger picture. Food, movement, sleep, recovery and time with people you care about all work together. None of them need to be perfect.

So, think of your next stack of pancakes as a small act of kindness to yourself and the people around your table.

The Movember Recovery Pancakes

Makes: approximately 12 small pancakes
Serves: 4
Prep time: approximately 5 minutes

Ingredients

• 1 cup plain or wholemeal flour
  or 1½ cups rolled oats, blitzed into flour

• 2 scoops KN+12 Live Well

• 3 eggs

• 2 ripe bananas

• ½ cup Greek yoghurt

• ¾ cup milk of your choice

• 2 teaspoons baking powder

• ½ cup dark chocolate chips

• Butter or coconut oil, for cooking

• Cinnamon, optional

Method

1. Add the milk, eggs, bananas, Greek yoghurt and vanilla to a blender. Blitz for around 20 seconds.

2. Add the flour, KN+12 Live Well, baking powder and cinnamon, if using. Blitz until the batter is smooth.

3. Pour the batter into a bowl and fold through the chocolate chips by hand.

4. Heat a non-stick pan over medium heat and lightly grease with butter or coconut oil.

5. Pour approximately ¼ cup of batter into the pan for each pancake. Cook for around 2 minutes, or until bubbles start to appear on the surface.

6. Flip and cook for another 1–2 minutes, until golden.

7. Stack them high and top with berries, yoghurt and a drizzle of maple syrup.

Then call everyone to the table.

Make your pancakes your own

Once you have the basic recipe down, it’s easy to change things up depending on what you have in the kitchen.

For a fruity version: Swap the chocolate chips for blueberries or chopped strawberries.

For a dairy-free option: Use your favourite dairy-free milk and yoghurt.

For extra richness: Add a spoonful of peanut butter to the batter.

For a cosy winter stack: Add a little cinnamon or vanilla before blending.

A few Movember thoughts

Movember is a good reminder that looking after ourselves doesn’t have to mean completely changing our lives.

Sometimes it’s checking in with a mate.

Sometimes it’s getting outside for a walk.

Sometimes it’s taking a proper recovery day instead of pushing through.

And sometimes it’s sitting around the table with people you like, eating a stack of pancakes and having a conversation.

Small habits count.

So if you’re growing a moustache this month, getting your steps in, training for a run or simply trying to make more time for yourself, we’re cheering you on.

Try it this week

Grab your KN+12 Live Well, blend up a batch of these high protein pancakes and make breakfast part of your recovery routine.

Tag us on Instagram — we’d love to see your stack.

KAILO Nutrition products are supplements and are not a substitute for a varied diet and healthy lifestyle. Always read the label and follow the directions for use. If you have a medical condition or take medication, speak with your healthcare professional before use.

References

1. Eckert I, Lima J, et al. Creatine supplementation for treating symptoms of depression: a systematic review and meta-analysis. British Journal of Nutrition, 2025.

2. Forbes SC, et al. Effects of creatine supplementation on brain function and health. Nutrients, 2022;14(5):921.

3. Szczuciński W. Beyond muscle: a narrative review of creatine monohydrate supplementation effects on cognition, sleep, and psychiatric disorders. Quality in Sport, 2026;70.