Keto Dieters' Delight: Easy Pancakes, Low Calories

Keto pancakes are a delicious breakfast option for those on a low-carb or keto diet. They are typically made with almond or coconut flour, eggs, butter, vanilla extract, and keto-friendly maple syrup. The calorie count for keto pancakes can vary depending on the ingredients used and the serving size, but generally, they are a low-calorie breakfast option. For example, a single small plain pancake has under 100 calories, while a larger 6-inch pancake has about 149 calories. Keto pancakes are also a good source of protein and healthy fats, making them a filling and nutritious breakfast choice.

How to make keto pancakes

Ingredients:

• Almond flour
• Eggs
• Milk (or water)
• Salt
• Coconut oil
• Maple syrup
• Cream cheese (optional)
• Vanilla extract (optional)
• Baking powder (optional)
• Cinnamon (optional)
• Butter (optional)

Method:

• Make the batter: In a large bowl, whisk together all the ingredients until a smooth batter remains. You can also use a blender to mix the ingredients. If the batter is too thick, add a little more milk.
• Cook the pancakes: Grease a non-stick skillet over medium heat. Once hot, pour about 1/4 cup of batter into the pan and cover with a lid. Cook the pancakes for 3-4 minutes or until bubbles form around the edges. Remove the lid, flip, and cook for another 1-2 minutes. Repeat with the remaining batter.
• Serve: Top with butter, sugar-free syrup, whipped cream, nut butter, or berries.

Tips:

• Keep the lid on while cooking to guarantee light and fluffy pancakes.
• Make the pancakes small as almond flour pancakes can be fragile.
• Stick to medium-low heat to prevent burning.
• Grease the skillet well to ensure the pancakes are easily flippable.
• For more decadent pancakes, swirl through some softened cream cheese or Greek yogurt.
• Enhance the batter with a teaspoon of vanilla extract for more flavor.
• Add mix-ins such as sugar-free chocolate chips, fresh berries, almond butter, or nuts.

Storage:

• Refrigerate: Store leftover pancakes in the refrigerator, covered, for up to 1 week.
• Freeze: Place leftover pancakes in a ziplock bag and store them in the freezer for up to 6 months.
• Reheat: Microwave the pancakes for 30 seconds or reheat in a non-stick pan until warm.

Keto pancake ingredients

Keto pancakes are a delicious, low-carb alternative to traditional pancakes. They are typically made with almond flour, eggs, and a sweetener like keto maple syrup. Here is a detailed list of ingredients to make fluffy and tasty keto pancakes:

Almond Flour:

The key ingredient in keto pancakes is almond flour, which gives them a subtly nutty and sweet flavor while keeping the carbs low. It is important to use blanched almond flour, which has a finer texture and yields fluffier pancakes than almond meal. The almond flour also provides a good source of healthy fats and protein.

Eggs:

Eggs are essential for binding the ingredients together and creating a fluffy texture. Room temperature eggs are typically used, and the number of eggs can vary depending on the desired batter consistency. Some recipes call for separating the eggs and whipping the egg whites to create an even fluffier batter.

Liquid:

A small amount of liquid is needed to thin out the batter. Most recipes call for water, but alternatives such as unsweetened almond milk, heavy cream, coconut milk, or even kefir can be used. The choice of liquid can impact the flavor and thickness of the batter, so experimentation may be needed to find the perfect ratio.

Sweetener:

To add a touch of sweetness, keto-friendly sweeteners such as keto maple syrup, sugar-free syrup, or monk fruit sweetener can be added to the batter. These sweeteners provide a similar taste to traditional maple syrup without the high carb content.

Baking Powder:

A small amount of baking powder is often added to give the pancakes a boost of fluffiness and a lighter texture. It is important to ensure that the baking powder is fresh, as it loses effectiveness over time.

Oil or Butter:

A small amount of oil or butter is used for cooking the pancakes and preventing them from sticking to the pan. Options include coconut oil, avocado oil, ghee, or butter. The choice of fat can impact the flavor and browning of the pancakes.

Optional Ingredients:

There are several optional ingredients that can be added to enhance the flavor and texture of keto pancakes. A pinch of salt can balance out the sweetness, and vanilla extract adds a subtle flavor boost. Cinnamon can be added for a warm spice note, and cream cheese can make the pancakes even more decadent. Sugar-free chocolate chips, fresh berries, or nuts can also be mixed into the batter for a fun twist.

How to store keto pancakes

Storing keto pancakes is simple and can be done in a few different ways.

Firstly, you can store your keto pancakes in the refrigerator. To do this, simply place the leftover pancakes in an airtight container or bag and put them in the fridge, where they will keep well for up to a week.

Another option is to freeze your leftover pancakes. Place them in a single layer on a baking sheet and put them in the freezer. Once they are frozen solid, you can transfer them to a freezer bag. They will keep well in the freezer for up to 6 months.

When you are ready to eat your stored keto pancakes, you can reheat them in the microwave for 30 seconds or in a non-stick pan until warm.

Keto pancake toppings

There are many keto-friendly toppings to choose from that will jazz up your low-carb pancakes. Here are some ideas to get you started:

Syrups

• Keto strawberry syrup – made with fresh or frozen strawberries, water, stevia powder, and xanthan gum.
• Keto blueberry syrup – made with blueberries, lime juice, xanthan gum, keto sweetener, and water.
• Keto raspberry syrup – served with fresh raspberries.
• Low-carb chocolate syrup – made with water, unsweetened cocoa powder, keto sweetener, salt, and vanilla.
• Caramel syrup – make a low-carb version with salted butter, keto sweetener, heavy whipping cream, and vanilla extract, or buy a store-bought keto version.
• Maple syrup – make your own with water, xanthan gum, keto sweetener, salt, and maple extract, or buy it online.
• Simple keto syrup – made with water, powdered erythritol, xanthan gum, and vanilla extract.

Fruits

• Strawberries and Greek yoghurt – fresh strawberries with Greek yoghurt.
• Mixed berries and butter – a classic combination, with the addition of confectioner's swerve.
• Blueberries and Greek yoghurt – fresh blueberries with Greek yoghurt is a healthy and simple option.
• Mashed berries and heavy whipping cream – mash berries with heavy whipping cream and a keto-friendly sweetener.
• Fresh berries – mash, slice, dice, or leave them whole, and top with whipped cream.

Other sweet treats

• Whipped cream and sugar-free chocolate chips – whip your own cream and sprinkle with sugar-free chocolate chips.
• Natural nut butter – almond, peanut, or macadamia butter.
• Keto ice cream – a guilty pleasure best saved for special occasions.
• Sugar-free marshmallow fluff – a super-sweet, dessert-like option.

Savoury options

• Fried egg – an unusual but incredible combination.
• Bacon – crispy bacon is a classic pancake topping, but you could also try crumbling it on top and drizzling with sugar-free syrup.
• Pancake tacos – add a slice of bacon, a little syrup, and some whipped cream, then fold up like a taco.

Keto pancake alternatives

While the exact number of calories in keto pancakes varies depending on the recipe and ingredients used, a typical serving of keto pancakes (2-3 pancakes) contains around 190-400 calories. Here are some alternative recipes for keto pancakes:

Birch Benders Keto Pancake & Waffle Mix

This keto pancake mix is gluten-free, grain-free and contains no added sugar. It is easy to make and customizable—you can add ingredients like cinnamon and chocolate chips without altering the taste. Simply add water to the mix and cook on low heat to prepare your pancakes. However, note that these pancakes might turn out a bit gritty.

Lakanto Keto Pancake & Baking Mix

Lakanto is known for its monk fruit sweetener, which is used in this pancake mix along with erythritol. To prepare the batter, you'll need to add eggs, coconut oil, and water to the mix. This option is not suitable for keto purists as it contains small amounts of tapioca starch. However, it is gluten-free and has a pleasing taste.

Carbquick Baking Mix

This baking mix is versatile and can be used for pancakes, waffles, biscuits, pizza, and more. It is high in fiber, resulting in lower net carbs. However, the ingredient list includes enriched wheat, emulsifiers, and buttermilk powder, which may not be suitable for those on a strict keto diet.

Good Dee's Low Carb Baking Mix

Good Dee's Low Carb Baking Mix is gluten-free and sweetened with erythritol and stevia. To prepare the pancakes, you'll need to add eggs, oil, and cream to the mix. This option has a nice ingredient list, aside from the presence of tapioca starch. These pancakes taste delicious when served with low-carb, keto-friendly maple syrup.

King Arthur Carb-Conscious Pancake Mix

This pancake mix is an excellent option in terms of taste, but it is not gluten-free and doesn't have entirely "clean keto" ingredients. To prepare the pancakes, simply add water to the mix. You can also add chocolate chips to the batter and top with sugar-free syrup for a sweet breakfast treat.

Keto & Co Pancake & Waffle Mix

This pancake mix yields fluffy pancakes and has one of the best keto-friendly ingredient lists. To prepare the pancakes, you'll need to add eggs and water or almond milk to the mix. However, the texture of the pancakes might be a bit gritty.

Swerve Pancake & Waffle Mix

Aside from tapioca starch, Swerve Pancake & Waffle Mix has impressive ingredients, including organic coconut flour, almond flour, and erythritol. This option is ideal for those on a clean keto diet. However, the cleaner the ingredients, the more the taste might deviate from traditional pancakes. These pancakes have a nutty flavor and a slightly grainy texture.

Keto Factory Pancake Bread Mix

This gluten-free, dairy-free, and sugar-free pancake mix contains only 1g of net carbs per serving. To prepare the pancakes, mix the batter with eggs and milk (unsweetened almond milk is recommended). However, it's important to note that these pancakes taste very keto and don't resemble traditional pancakes in flavor.

Frequently asked questions