Keto Low-carb Pancake Recipe

Keto Low-Carb Pancake Recipe

Who loves pancakes? Wait a minute… who doesn’t love pancakes? This is something my husband says every time we make pancakes for breakfast, he is quite the joker and makes the house always full of laughter. But he’s right, who doesn’t love pancakes? As I type this I can literally hear the kids as they were younger get excited and scream ” I do! I do!” when asked, as if they were at risk of not getting them if they didn’t make their position known. I’m pretty sure this is common in many households. It was all part of the fun!


That is the thing about pancakes, often they are something you start off loving as a child and you have memories around eating them. They were the one meal we had in our household that we were actually allowed to pour the sugar freely on top. Not sure why we were allowed as my Dad was pretty strict about our sugar consumption, maybe it was tradition for him to let us just enjoy our pancakes the way we loved them.

So much happiness and love around food; It brings people together and you have the most engaging and meaningful conversations at the table or gathered around the kitchen island. I can think back to my most joyed memories and they often consisted of food bringing people together. I may have had an unhealthy relationship with food for many years of my life but one thing I don’t regret was what good quality food can do for your soul.

Keep reading for my keto low-carb pancake recipe.

Mmmm Maple Syrup

Come to think of why my Dad may have let us pour the maple syrup freely was it maybe because we saw that maple syrup come right out of the big maple tress in our backyard growing up. Hard to see something come from nature and so beautiful be regarded as bad. To this day, I don’t see maple syrup as a bad sugar, but unfortunately for me it raises my blood sugar and I can’t have that, but I still love the flavor!
My alternatives are maple flavoring and luckily for us keto’ers there is stevia and other sugar-free sweeteners, that have maple syrup liquid sweetener and it’s delicious! My favorite is Nature’s Hollow. It isn’t however a free food on the ketogenic diet. Sadly it does have carbs; Now if you count net carbs and don’t count sugar alcohols, you are totally fine to drink your body weight in this stuff (I am exaggerating a bit here and I wouldn’t recommend it).

How I get around those carbs is I put the maple flavoring in my pancakes which gives me the maple taste but I can pass on the sugar-free maple syrup, however if you have kids in the house, they are most definitely going to want the syrup. I find that I don’t miss the syrup by adding coconut oil on top of my stack or you could add butter if you eat dairy.

Although I now pass on the syrup, I won’t go without the maple flavoring, to me, maple & pancakes go together like fish & chips. No one would order deep-fried battered fish without french fries right? Same thing, you’ve got to have the maple.

Another option to get in your maple flavoring is you could actually make a buttery glaze by combining butter or coconut oil with a sugar-free sweetener and maple extract. Just another idea to increase your fat in this recipe.

Balance of Flour

Here is the thing about some ketogenic recipes and I am guilty, it’s coconut everything! Especially when you are dairy free. I totally get that and you can substitute the below coconut flour for almond flour, but you are going to be increasing the portion to 2 cups of almond flour, that is just crazy as it will increase your calories per serving, in fact it would multiply it by 1.5! And increase your carbohydrate count. Yikes!

I wrote an article that compares coconut flour to almond flour and I touch on the difference between the two and how little of coconut flour you have to use compared to almond flour. It makes a huge difference in your baking macros. Click Here to read it.

Everything doesn’t have to taste like sweet eggs


The second thing that I try to avoid with my recipes is everything tasting like sweet eggs, I don’t like everything tasting like eggs, especially not sweet eggs. There were endless recipes out there that I tried when I started eating a ketogenic diet that I would get so excited about like pancakes, crepes and french toast but the one thing most of them have in common is that they taste like sweet eggs. I just can’t do it.

The first time I made pancakes from a recipe of a keto blogger that I loved, our 7 year old at the time looked at me funny and it was evident that no matter how much sugar-free syrup we put on those he was not having it! They were missing that fluffy texture and taste that the pancakes he was used to, had. If I didn’t love the flavor, what was I thinking about giving it to my kids? My recipes won’t ever taste like sweet eggs, you can count on that.

The Recipe

Yields: 3 servings

Ingredients:

  • 1/2 cup coconut flour
  • 1/4 cup xylitol
  • 1/2 tsp sea salt grounded
  • 1 tsp baking powder
  • 4 whole eggs
  • 1 tsp maple extract
  • 60 grams coconut oil melted
  • 1 & 1/4 cup unsweetened almond milk
  • Additional Coconut oil for the pan
  • Optional: 1/2 cup sugar-free maple syrup

Cooking Instructions:

  1. In a bowl combine the coconut flour, salt & baking powder, mix well and set aside
  2. In a separate bowl combine the eggs, xylitol, maple extract, coconut oil and milk; Stir until it is a consistent mixture
  3. Add the dry ingredients to the wet ingredients; With a whisk or beater, mix the ingredients together until a consistent batter is formed, it should resemble a thicker batter
  4. Heat some coconut oil in a pan on medium heat & pour 4 small palm sized pancakes, you can go larger but they are delicate to flip, so just make sure that you have a larger spatula, they will expand a little in size as they hit the heat
  5. Cook for 2-3 minutes on the first side until the edges become brown and then flip, cook on second side for 2 minutes
  6. Repeat steps 4 & 5 until all the batter is used up
  7. Serve pancakes topped with coconut oil or the sugar-free maple syrup

Optional: Lovely served beside berries

Optional: swap out the coconut oil for butter

Final Thoughts

You’re going to love this recipe, I just know it! It is a recipe that your entire family can gather around and enjoy. The thing about a ketogenic diet is a whole heatedly believe it in and although our kids do eat healthy carbohydrates in their diet as they grow and are active, I will never get behind sugar being something they need in their diets, so the more recipes I put on the table that resemble some of their favorites but leaves out the sugar, I am all for it! Let’s call that my vision, motive and purpose all wrapped up in one.

Keto Low-Carb Pancake Recipe
Recipe Type: Breakfast
Author: Lyndsay Mullaney
Prep time:
Cook time:
Total time:
Serves: 3
A delicious fluffy low-carb sugar-free pancake recipe that the entire family will love!
Ingredients
  • 1/2 cup coconut flour
  • 1/4 cup xylitol
  • 1/2 tsp sea salt grounded
  • 1 tsp baking powder
  • 4 whole eggs
  • 1 tsp maple extract
  • 60 grams coconut oil melted
  • 1 & 1/4 cup unsweetened almond milk
  • Additional Coconut oil for the pan
  • Optional: 1/2 cup sugar-free maple syrup
Instructions
  1. In a bowl combine the coconut flour, salt & baking powder, mix well and set aside
  2. In a separate bowl combine the eggs, xylitol, maple extract, coconut oil and milk; Stir until it is a consistent mixture
  3. Add the dry ingredients to the wet ingredients; With a whisk or beater, mix the ingredients together until a consistent batter is formed, it should resemble a thicker batter
  4. Heat some coconut oil in a pan on medium heat & pour 4 small palm sized pancakes, you can go larger but they are delicate to flip, so just make sure that you have a larger spatula, they will expand a little in size as they hit the heat
  5. Cook for 2-3 minutes on the first side until the edges become brown and then flip, cook on second side for 2 minutes
  6. Repeat steps 4 & 5 until all the batter is used up
  7. Serve pancakes topped with coconut oil or the sugar-free maple syrup
Serving size: 1 Calories: 360 Fat: 29 grams Carbohydrates: 16 grams | 5 grams net carbs Sugar: 4 grams sugar alcohols Fiber: 7 grams Protein: 11 grams

 

 

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6 thoughts on “Keto Low-Carb Pancake Recipe”

  1. Tony Spagnolia

    Thanks for your low carb pancake recipe. I used to make pancakes every weekend but found that all the sugar in syrup and high amount of flour in the pancake mix were not helping me manage my weight so I got away from it. This looks like I could potentially get back to my weekend treat!

    1. Hi Tony, thanks for taking the time to leave a comment.  I love pancakes too and yes, this is definitely a treat you could incorporate back into your eating plan. You should try just using the maple extract vs. the full on syrup to see if you like it.  I was pleasantly surprised at how little I miss the syrup.  ~ in good health, Lyndsay

  2. Hi
    I have just started the keto diet and i am amazed that i can actually have pancakes:) even if they are low carb who cares it’s a pancake lol.
    Would i be able to have these for breakfast every morning?or would that be too much?
    Thanks for the detailed recipe, i will be putting this on my fridge door.

    1. Thanks Sharon!  I loved the energy in your comment and I am happy to hear that you love the recipe. You are going to love these little gems.  I would say that these are too much to have everyday as the carb count is higher and I think you would get sick of lack of variety as you would have to eat less in your other meal (s) in the day.  But a great weekend treat for sure!  ~ in good health, Lyndsay

    1. Thanks Laurie Anne, appreciate the comment! I hope to continue to put up information that interests you! ~ in good health, Lyndsay

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