Keto Pancakes: How Many Carbs Are Hiding?

The number of carbs in keto pancakes varies depending on the ingredients used and the recipe followed. For example, one recipe for keto pancakes has 4g of net carbs per serving, with only 1g net carb per pancake. Another recipe for keto pancakes has 53 calories per serving from Bob's Red Mill Almond Flour. It's important to note that the number of carbs in keto pancakes can also depend on the serving size and whether you're calculating total carbs or net carbs. To calculate net carbs, you subtract dietary fiber and half the amount of sugar alcohols from the total carb amount.

Keto pancakes with almond flour

Ingredients:

• 2 large eggs
• 1/4 cup heavy cream or heavy whipping cream
• 2 tsp granulated sweetener (erythritol or preferred sweetener)
• 1 tsp vanilla extract
• 2 oz almond flour (finely ground)
• 1/2 tsp gluten-free baking powder
• 1 tsp unsalted butter or preferred cooking oil

Method:

• Prepare the egg whites and yolks separately: Crack the eggs open over a bowl and catch the egg whites in it, using your hands, eggshell halves, or a slotted spoon to hold the yolk. Put the egg yolks in a separate bowl.
• Beat the egg whites: Use an electric mixer to beat the egg whites until soft peaks form. This should take around three minutes. Once you reach soft peaks, turn the mixer off and set the beaten egg whites aside.
• Combine the wet ingredients: Pour the heavy cream, sweetener, and vanilla extract into the bowl with the egg yolks. Add a pinch of salt, then whisk or blend until the mixture is smooth.
• Combine the dry ingredients: In a separate bowl, mix the almond flour and baking powder.
• Combine the wet and dry ingredients: Add the almond flour mixture to the yolk mixture, then whisk or blend until smooth. Break up any clumps of flour while you mix and ensure the ingredients are well combined.
• Fold in the egg whites: Slowly incorporate the beaten egg whites into the liquid batter by gently lifting and scooping the ingredients together. Do not stir or overwork the batter, or it will deflate.
• Cook the pancakes: Heat a non-stick pan or skillet over medium heat. Grease the surface with butter or cooking oil of choice. For each pancake, scoop two tablespoons of batter onto the heated surface and use the back of the measuring spoon to spread the batter and shape it into 4-inch circles. Let each pancake cook for about two minutes or until the bottoms turn golden brown. Flip and cook the other side for another 1-2 minutes.

Tips:

• Almond flour: For best results, use super-fine blanched almond flour. Blanched almond flour has had the skins removed from the almonds, making a lightweight flour perfect for fluffy pancake creations. Unblanched almond flour is a bit heavier but will work in the recipe if that’s all you have on hand. Similarly, almond meal can work in a pinch, but it is heavy with a coarse texture that weighs down the batter and makes the resulting pancakes denser.
• Large eggs: Use whole large eggs to ensure plenty of egg whites to beat into a fluffy mixture. Smaller eggs produce less batter, which results in fewer pancakes.
• Heavy cream: Heavy cream or heavy whipping cream can be used interchangeably in the recipe. You can also whip some up to use as a topping!
• Sweetener: The recipe calls for erythritol, but you can use your preferred sweetener of choice. Stevia, monk fruit, or allulose make suitable replacements for erythritol. However, their sweetness can vary dramatically, so adjust accordingly using a keto sweetener conversion tool. For savory pancakes, consider omitting the sweetener and vanilla extract.
• Baking powder: Almond flour pancakes need more baking powder than regular recipes since the flour is heavier. Note that baking soda is not the same. If that’s all you’ve got, you should be able to use 1/4 to 1/2 teaspoon of baking soda instead and add 3/4 to 1 teaspoon of an acidic ingredient, like vinegar or lemon juice, to activate it.
• Oil: Avocado oil, coconut oil, melted butter, or another neutral oil can be used for frying the pancakes. Just make sure your eggs are at room temperature if using butter or coconut oil.
• Vanilla extract: This ingredient is optional but adds a nice flavor to the pancakes.
• Toppings: A pat of butter, whipped cream, fresh berries, or sugar-free syrup are all excellent keto-friendly toppings for these pancakes.
• Make-ahead: You can make a big batch of these almond flour pancakes and store them to eat later. They are a great make-ahead keto breakfast option! Store the pancakes in an airtight container in the fridge for up to a week or freeze them for longer-term storage.

Keto pancake batter

Ingredients

To make keto pancakes, separate the egg whites from the yolks. The number of eggs you need will depend on how many pancakes you want to make. For every egg, you will need 1/4 cup of heavy cream or heavy whipping cream, 2 teaspoons of granulated sweetener (or the sweetener of your choice), 1 teaspoon of vanilla extract, 2 ounces of almond flour (or coconut flour), 1/2 teaspoon of gluten-free baking powder, and 1 teaspoon of butter or cooking oil. You will also need a pinch of salt.

Method

First, beat the egg whites until soft peaks form. This is the secret to fluffy keto pancakes! Next, add the liquid ingredients, sweetener, and salt to the egg yolks and whisk until smooth. In a separate bowl, combine the almond flour and baking powder. Add these dry ingredients to the yolk mixture and whisk until smooth. Finally, gently fold the beaten egg whites into the batter.

Heat a non-stick pan or skillet over medium heat and grease the surface with butter or cooking oil. Scoop two tablespoons of batter onto the heated surface and use the back of the measuring spoon to spread the batter into a 4-inch circle. Cook each pancake for about two minutes, or until the bottom turns golden brown, before flipping. Cook the other side for an additional 1-2 minutes, until golden brown.

Tips

• If you are using coconut flour instead of almond flour, reduce the amount to 1 ounce per batch, or roughly 1/4 cup.
• You can add different extracts for new flavor varieties. For example, almond extract would enhance the natural almond flavor of the flour, while cinnamon, coffee, maple, or banana extracts would complement the base recipe.
• To make dairy-free keto pancakes, swap out the heavy cream and butter with non-dairy options. Unsweetened coconut cream or unsweetened almond, coconut, or hemp milk can be used in place of heavy cream, and your preferred cooking oil can stand in for the butter.
• You can make this recipe either sweet or savory. If you prefer savory pancakes, simply omit the sweetener and vanilla extract.
• To make keto pancake toppings, try a pat of butter, whipped cream, or fresh berries.
• You can also add berries directly to the pancake while cooking, after flipping, instead of folding them into the batter. This will prevent the batter from becoming diluted or deflating.
• If you want to make the batter ahead of time, it will stay fresh in the refrigerator for several days, but the pancakes may not be as fluffy.

Keto pancake toppings

Sweet Sauces and Syrups

Keto-friendly sweet sauces and syrups are a great way to add flavour to your pancakes. You can make your own sugar-free syrups using fruits like strawberries, blueberries, and raspberries, or use store-bought options. Other sweet toppings include sugar-free honey, sugar-free marshmallow fluff, and sugar-free chocolate chips.

Fruit

Fresh berries are a classic pancake topping and can be mashed with a fork or left whole. You can also make a fruit compote by heating and mashing berries, then mixing them with sour cream and a keto-friendly sweetener.

Dairy

Dairy toppings for keto pancakes include natural peanut butter, Greek yoghurt, cream cheese or mascarpone, and cottage cheese. For an indulgent treat, top your pancakes with keto ice cream.

Savoury

For a savoury twist, top your keto pancakes with fried eggs, crispy bacon, or both!

How to make keto pancakes fluffy

Keto pancakes are a great alternative to regular pancakes. They are healthier, and this recipe will ensure that they are fluffy and delicious.

Ingredients:

• Almond flour
• Coconut flour
• Eggs
• Vanilla
• Baking powder
• Low-carb sweetener
• Unsweetened almond milk
• Oil for cooking (cococonut oil is recommended)

Method:

• Gather all your ingredients.
• Separate the egg whites from the yolks.
• Beat the egg whites until soft peaks form. This is the secret to fluffy keto pancakes!
• In a separate bowl, mix the yolks, heavy cream, sweetener, and vanilla extract. Add a pinch of salt.
• In another bowl, combine the almond flour and baking powder.
• Add the dry ingredients to the yolk mixture and whisk until smooth.
• Fold the beaten egg whites into the batter gently. Do not overmix, as this will deflate the batter.
• Heat a non-stick pan over medium heat and grease with butter or oil.
• Scoop the batter onto the heated pan and cook for about two minutes or until the bottoms turn golden brown.
• Flip the pancakes carefully and cook the other side for about 1-2 minutes.

Tips for fluffy keto pancakes:

• Use a blender to get the right consistency for the batter.
• Let the batter rest for a few minutes after mixing to allow it to thicken.
• Use a griddle or non-stick pan for cooking the pancakes.
• Cook the pancakes on medium heat to prevent burning.
• Use coconut oil for cooking, as butter may burn easily.
• Keep the pancakes small (about 4" in diameter) to make flipping easier.

How many carbs are in keto pancakes from coconut flour

Coconut flour is a great, low-carb flour substitute for those on a keto diet. It is made from dried coconut meat and is high in fibre, gluten-free, grain-free, and a good source of protein.

Coconut flour is quite different from other low-carb flours, like almond flour, sesame flour, or sunflower seed flour, as it is far more absorbent. This means that you need to use less of it in recipes, and it requires more eggs to hold together.

A recipe for keto pancakes made with coconut flour can be found on SugarFreeLondoner.com. The recipe includes the following ingredients:

• 1/4 cup of coconut flour
• 2 tablespoons of melted butter or coconut oil
• 6 tablespoons of almond milk or coconut milk
• 1 teaspoon of baking powder
• 1 teaspoon of vanilla extract
• 1 tablespoon of powdered sweetener (optional)
• More melted butter or coconut oil for frying

The recipe yields 8 pancakes, with 2 pancakes per serving. Each serving contains 1.6g of net carbs.

Another recipe for keto coconut flour pancakes can be found on Detoxinista.com. This recipe includes the following ingredients:

• 1/4 cup of coconut flour
• 2 tablespoons of olive oil
• 2 tablespoons of maple syrup (or sugar-free syrup for keto)
• 1 teaspoon of baking powder
• 1 teaspoon of vanilla extract
• 1/8 teaspoon of fine sea salt

The recipe yields 5-6 small pancakes, with 2-3 pancakes per serving. Each serving contains 2.6g of net carbs.

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