Keto Pancakes: Counting Carbs And Calories

The number of carbs in keto pancakes depends on the ingredients used and the recipe followed. For example, a recipe for keto pancakes with almond flour and no cream cheese has 4g net carbs per serving, with only 1g net carb per pancake. Another recipe for keto pancakes made with almond flour and cream cheese has 4 net carbs per serving.

Keto pancakes with almond flour

Ingredients

• 1 cup of blanched almond flour
• 2 tablespoons of monk fruit allulose blend
• 1 teaspoon of baking powder
• 1/3 cup of unsweetened almond milk (or any milk of your choice)
• 1/4 cup of avocado oil (or any neutral-tasting oil)
• 1 and 1/2 teaspoons of vanilla extract (optional)
• 1/4 teaspoon of sea salt (optional)

Method

• Whisk all the ingredients together in a bowl until smooth.
• Preheat a non-stick pan on the stove over medium-low to medium heat.
• Pour the batter onto the hot pan and form into circles. Cover with a lid and cook for about 1.5-2 minutes, until bubbles start to form on the edges.
• Flip and cook, uncovered, for another 1.5-2 minutes, until browned on the other side.
• Repeat with the remaining batter.

Coconut flour vs almond flour

Coconut flour and almond flour are both popular ingredients for keto pancakes, but they have distinct characteristics and perform differently in recipes. Here's a detailed comparison of the two:

Texture and Taste:

• Coconut flour has a lighter texture and yields crispier pancakes. However, it can make the pancakes drier, and some people find the taste and texture less appealing than almond flour.
• Almond flour, especially when finely ground, results in pancakes with a smoother texture, closer to that of traditional wheat flour pancakes. It is also less dry and has a more familiar flavour.

Recipe Performance:

• Coconut flour absorbs more moisture than wheat flour and almond flour, so it can make the batter drier. You may need to adjust the amount of liquid in your recipe when using coconut flour.
• Almond flour, particularly blanched almond flour, has a finer texture and behaves differently in recipes. It is crucial for achieving a great texture in keto pancakes.
• A combination of almond and coconut flour can also be used to improve the texture of keto pancakes.

Nutritional Profile:

• Coconut flour is a good option for those with gluten sensitivities or those looking to avoid gluten. It is also sugar-free, making it suitable for individuals with insulin resistance or diabetes.
• Almond flour is a simple and affordable ingredient. It is gluten-free and has a low carbohydrate content, making it suitable for keto diets.

Tips for Usage:

• When using coconut flour, be mindful of the carb count as it can sneak up on you.
• Almond flour works best when it is finely ground or blanched. The skins are removed from blanched almond flour, resulting in a lightweight flour perfect for fluffy pancakes.
• You can use both flours in your keto pancake recipes, but they behave very differently, so a direct 1:1 substitution is not recommended.
• Some people prefer a combination of almond and coconut flour, along with protein powder, for their keto pancakes.

Keto pancakes with coconut flour

Keto pancakes are a delicious, low-carb alternative to traditional pancakes. Coconut flour is a great gluten-free option for keto pancakes as it is high in fibre and protein and low in carbohydrates. Here is a recipe for keto pancakes with coconut flour that serves 2 people.

Ingredients:

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

Method:

• Beat the eggs with a balloon whisk or an electric mixer until they become frothy.
• Add the rest of the ingredients and beat the mixture until you have a smooth batter.
• Let the batter sit for a couple of minutes so that the coconut flour can absorb the liquids.
• Melt butter or coconut oil in a skillet or non-stick frying pan over low heat.
• Use 2 tablespoons of batter for each pancake and spread it out using the back of the spoon. You can cook up to three pancakes at a time.
• Fry the pancakes on low heat until bubbles form on the top, which should take about 3 minutes. Do not move them during this time.
• Flip the pancakes and cook for another minute. They will puff up further once flipped.
• Grease the pan with more butter or coconut oil before frying each new batch.

Tips:

• Coconut flour is very absorbent and requires a lot of liquid to work properly. If your batter is too thick, add a little more milk.
• If you want to make sweet pancakes, consider adding 1 tablespoon of powdered sweetener to the mix.
• Coconut flour pancakes are more fragile than wheat pancakes, so it is recommended to keep them small (about 4 inches/10 cm in diameter) to make them easier to flip.

Toppings:

You can serve these keto pancakes with sweet or savoury toppings. Here are some ideas:

• Sugar-free syrup (e.g. Lakanto Maple)
• Sour cream or Greek yoghurt
• Berries (e.g. blueberries, strawberries, raspberries)
• Sugar-free lemon curd
• Keto caramel sauce
• Sauteed mushrooms, spinach, and melted cheese

Keto cream cheese pancakes

These pancakes are a delicious, low-carb alternative to traditional pancakes. They are so good, in fact, that you might even prefer them to the original! The recipe is simple and quick, requiring only five ingredients and a few minutes of your time. Here is a detailed, step-by-step guide to making these mouth-watering keto cream cheese pancakes.

Ingredients:

• 2 oz (56 g) of cream cheese, softened
• 2 large eggs
• 1/2 teaspoon of pure vanilla extract
• 1 tablespoon of unsalted butter
• 1/2 teaspoon of stevia glycerite (or another sweetener of your choice)
• Optional: a pinch of cinnamon for extra flavour

Method:

• Soften the cream cheese: Take the cream cheese out of the refrigerator about 30 minutes beforehand to allow it to soften. Alternatively, you can soften it in the microwave for 10-20 seconds. Ensure that it is soft but not liquid, as this will affect the consistency of your batter.
• Prepare the batter: In a medium-sized bowl, whisk the eggs until well combined. Then, add the softened cream cheese, vanilla extract, and sweetener of your choice. Whisk the ingredients together until you achieve a smooth, well-combined batter. This may take a few minutes, so be patient!
• Heat your pan: Heat a non-stick skillet or frying pan over medium heat. Add a small amount of butter to the pan to prevent the batter from sticking.
• Cook the pancakes: Pour approximately 1/4 of your batter onto the hot pan. The batter will be thin, so take care not to pour too much at once. Cook the pancake for about 2 minutes, or until the edges begin to brown and small bubbles appear on the surface. Flip the pancake and cook for an additional minute or so, until the other side is golden brown. Repeat this process with the remaining batter.
• Serve and enjoy: These pancakes are delicious on their own, but you can also add your favourite toppings. Try butter, sugar-free syrup, whipped cream, or a compote made from your favourite berries.

Tips and Variations:

• For a dairy-free version, substitute the cream cheese with a dairy-free alternative or coconut yogurt.
• For blueberry pancakes, simply fold 1/4 cup of fresh or frozen blueberries into the batter.
• For extra fluffiness, add 1/2 teaspoon of baking powder to the batter.
• To make larger pancakes, add 1/4 teaspoon of xanthan gum to the batter as a binding agent.
• If you don't have a blender, you can simply use a whisk or an immersion blender to combine the ingredients.
• For savoury pancakes, omit the sweetener and add chopped spinach, chives, or grated cheese.

Nutritional information for keto pancakes

Keto pancakes are a delicious low-carb alternative to traditional pancakes. They are typically made with almond flour or coconut flour, cream cheese, eggs, and a sweetener such as erythritol or stevia. Here is a detailed breakdown of the nutritional information for keto pancakes:

Macronutrients:

• Carbohydrates: The number of carbohydrates in keto pancakes can vary depending on the ingredients used. On average, a serving of keto pancakes (typically 2-4 pancakes) contains around 4-7 grams of net carbs. This number may differ based on the specific recipe and the type of flour or sweetener used.
• Protein: Keto pancakes are a good source of protein, with around 10-15 grams of protein per serving. This is mainly due to the use of eggs and cream cheese in the batter.
• Fat: Keto pancakes are relatively high in fat, with around 25-35 grams of fat per serving. This is attributed to the use of ingredients such as cream cheese, heavy cream, and almond flour, which are all high in healthy fats.

Micronutrients:

Keto pancakes also provide a range of micronutrients, including:

• Fiber: The fiber content can vary depending on the type of flour used. Almond flour and coconut flour are good sources of fiber, which can help with digestion and promote a healthy gut.
• Sodium: Keto pancakes typically contain a moderate amount of sodium, with around 200-400 mg per serving. This is due to the use of baking powder, salt, and other ingredients that may contain sodium.
• Other Micronutrients: Keto pancakes can also provide small amounts of other micronutrients, such as potassium, calcium, iron, and vitamins A, C, and E. However, the amounts of these nutrients can vary depending on the specific ingredients used.

Calories:

The number of calories in keto pancakes can vary depending on the recipe and serving size. On average, a serving of keto pancakes (2-4 pancakes) contains around 300-400 calories. This makes them a satisfying and nutritious breakfast option.

Comparison to Traditional Pancakes:

When compared to traditional pancakes, keto pancakes have a similar number of calories but a significantly lower carbohydrate content. Traditional pancakes are typically made with all-purpose flour and can contain upwards of 20 grams of carbohydrates per serving. By substituting almond or coconut flour for traditional flour, keto pancakes offer a much lower-carb option while still providing a satisfying and tasty breakfast.

Frequently asked questions