One of the struggles that most people have when they first start their ketogenic diet is resisting their cravings for carb-rich foods that they should avoid. If you’re an all-breakfast type of person, setting on a low-carb diet won’t be an easy task. When it comes to breakfast, one of the most favorite carbohydrate-rich food is pancakes.
Their cakey, light, and fluffy texture mixed with sweet maple syrup and butter are surely irresistible. But let’s face the truth, they are really not that healthy. Pancakes are made with processed sugar, and white flour is a big no for people who are following a strict ketogenic diet.
The good news is not all pancakes have to be made with sugar and white flour; they can also be made with healthier, delicious, and low-carb ingredients. That’s why in this article, we are going to give you a couple of keto-friendly pancake recipes that you should try out for yourself. Trust us; you wouldn’t even notice the difference.
Ingredients for Keto Pancakes
Here are some ingredients you may use in making keto pancakes:
- Almond flour – The best substitute for flour in a keto recipe is almond flour. Almond flour is typically used in place of refined or all-purpose flour in most low-carb, keto-friendly pancake recipes. It’s a one-for-one substitute with all-purpose flour and works well in recipes. Two other keto-friendly flours that can work as an equal substitute for regular flour are sunflower seed flour and walnut flour. Coconut flour is also great for the keto diet but is not an equal substitute.
- Eggs – It’s best to use whole, large eggs at room temperature. Eggs help provide leavening and hold the keto-friendly pancake together. Some use flax eggs as a vegan substitute, but it produces a denser pancake that is more prone to falling apart. When using flax eggs, it’s best to make mini pancakes.
- Baking powder – It provides lift and stability to the pancakes. Make sure it’s fresh, so it works effectively.
- Oil – Coconut oil that is melted and refined is recommended because it’s healthier than other kinds of cooking oil and has a neutral taste. Always choose refined coconut flour to avoid coconut taste – unless you prefer a pancake with a coconut-y flavor. Avocado oil is also recommended, but any neutral-tasting oil that is liquid at room temperature should work. Do not use virgin coconut oil, virgin avocado oil, or olive oil – these oils are not meant for cooking because they burn easily. Butter is okay to use for cooking, but it easily burns, so you must be careful when handling your griddle’s temperature.
- Granulated sweetener of choice – Low-carb sweeteners like stevia, monk fruit sweetener, and erythritol are healthy options.
- Milk – Use low-carb milk like coconut milk or unsweetened almond milk. Milk gives a rich, yummy flavor to pancakes, as well as added protein, too.
- Sea salt – Salt is optional, but it’s recommended for balancing flavors.
Almond Flour Keto Pancake Recipe
Here’s how you can make thick, fluffy keto pancakes with simple ingredients for a quick and easy breakfast using almond flour:
- 1 cup almond flour
- ½ teaspoon baking powder
- 1 teaspoon granulated sweetener of choice (optional)
- 1 pinch of sea salt (optional)
- 2 large eggs
- ¼ cup milk of choice (coconut milk or almond milk)
- 1 teaspoon oil (coconut oil or avocado oil)
- In a mixing bowl, whisk together the wet ingredients: milk, eggs, and oil. Mix them until they are well combined.
- Mix the dry ingredients: almond flour or baking powder, in a separate bowl. Mix in together your granulated sweetener of choice, then add a pinch of salt if you like to balance the flavors.
- Gently fold the dry ingredients into the wet ingredients until the batter is well-combined and thick
- Grease a large, non-stick pan and put it over medium heat. Once it’s hot, pour ¼ cup spoonful of batter into the pan and cover it immediately. Cook the pancakes for about three minutes or until the bubbles form in the upper. Remove the lid, then carefully flip the pancakes. Keep it uncovered this time. The other side will be done in about 1-2 minutes.
- Repeat the process until you have cooked all the batter.
- Serve the pancakes immediately. Add the toppings you prefer.
High-Protein Buttermilk Keto Pancake Recipe
Do you want pancakes that look and taste like the carb-rich variety but with no sugar and low carbs? This recipe will give you that.
- 2 large eggs separated
- ½ cup liquid egg whites or egg substitute (you can use 4 egg whites)
- ½ cup buttermilk
- 1 teaspoon vanilla extract
- ¼ cup coconut flour
- 1 tablespoon protein powder
- 1 teaspoon of baking powder
- 1/8 teaspoon cinnamon
- 1 packet of Stevia
- 1 pinch of salt
- Oil or butter for cooking
- Beat the egg whites from the 2 whole eggs with a pinch of salt until it forms soft peaks. You may want to use a hand mixer for this. Set aside.
- In a separate bowl, mix the other wet ingredients: buttermilk, egg yolks, liquid egg whites, and vanilla extract in the bowl.
- Whisk the coconut flour, baking powder, protein powder, and cinnamon in another bowl. Add the dry ingredients to the wet and mix until well combined.
- Fold the whipped egg whites into the batter while being careful not to deflate the whites.
- Preheat a non-stick pan or griddle over medium-low heat. Lightly grease the pan with butter, then pour ¼ cup of batter into the skillet.
- Cook until bubbles form on the top, then flip the pancake over and let the other side cook for 1-2 minutes.
- Repeat the same procedure until you have cooked the rest of the batter.
- Serve immediately and add your toppings of choice.
Tips for Making the Best Keto Pancakes
Use good quality milk. The flavor of the pancakes comes from the blend of milk and oil. If you buy milk (for instance, coconut milk) in a can, it has lost its freshness and sweetness. Buy full-fat milk on a carton to make a difference in your keto-friendly pancake recipes.
Feel free to add any granulated sweetener to the batter, especially if you like sweeter pancakes.
Heat the skillet before adding pancake batter. Keto-friendly pancakes will cook very similar to a regular pancake, so you must add oil to the skillet and heat to medium-high before adding the pancake batter. Even if you use a non-stick pan, make sure to grease it well to ensure that the pancakes can be flipped easily. The good thing is that the keto diet encourages more fat intake, so a little extra oil won’t hurt.
You can cover the pan or griddle while the pancakes are cooking to help them puff up and cook evenly to make them extra light and fluffy.
Watch the pancakes closely. Almond flour dries out faster and burns faster than regular flour. Watch pancakes, and when bubbles start to form on the top of the pancake, flip them. The other side only needs to cook for about a minute.
If the pancake batter is too thick, you can add a little more milk. But be careful not to add too much, or the pancakes will be too wet.
Tips for Storage and Freezing
Leftover pancakes must be stored in the refrigerator in a covered container. It will keep well for up to 1 week. If you prefer to freeze the pancakes, place them in a ziplock bag. Insert a square piece of greaseproof paper (wax paper or parchment paper) in between pancakes to prevent them from sticking to one another. Pancakes can be stored in the freezer for up to 6 months.
The best way to reheat pancakes is to arrange them side by side on a baking sheet, then slather them with a little unsalted butter to prevent them from drying out. Heat it in the oven at 350 degrees until warm. If you want to reheat only a few pieces, the microwave can also work.
Topping Suggestions for Low-Carb, Keto Pancakes
Pancakes are fine on their own, but for most people, it tastes better with toppings. Here are some of the topping choices you might like to add to your fluffy keto pancakes:
1. Sugar-free syrup
If you like maple syrup on pancakes, you can look for keto maple syrups or sugar-free maple syrups in the market.
A part of batter is always a delightful choice for pancakes. Place them on top of your pancakes while hot.
Most nuts are low-carb, and it makes a yummy addition to pancakes. You can chop them up and fold them into the batter or just sprinkle them on top.
You can top your pancakes with blueberries, strawberries, or raspberries. But you can also fold them into the batter and make fruity, berry-flavored pancakes.
5. Sugar-free chocolate chips
Going on a keto diet doesn’t mean you can’t enjoy yummy stuff like chocolate chips. You can find sugar-free chocolate chips in dark, milk, or white chocolate options. You can also fold them into the batter, put them on top of the pancakes while you’re cooking them (before flipping the other side), or add them before you eat the pancakes.
6. Peanut butter
Peanut butter is a healthy spread that can be eaten with a keto diet. Make sure to get the sugar-free variety.