Keto Pancakes: Counting The Net Carbs

There are a variety of keto-friendly pancake recipes, but how many net carbs do they contain? The answer depends on the specific recipe and serving size. Some recipes claim to have only 3 net carbs per serving, while others state 4 or 6 net carbs. The lowest number I found was 1.8 net carbs per serving, and the highest was 11 net carbs per serving. It's important to note that the serving size may vary, and some recipes yield larger or smaller pancakes. Additionally, the type of ingredients used, such as almond flour or coconut flour, can also affect the net carb count.

Keto pancake recipes

Overview

Keto pancakes are a delicious, low-carb alternative to traditional pancakes. They are typically made with almond flour, coconut flour, or a combination of both, and are gluten-free and dairy-free. Here are some recipes to get you started on your keto pancake journey.

Almond Flour Keto Pancakes

For this recipe, you'll need:

• 1 cup of almond flour
• 1 tablespoon of granular sweetener (such as Lakanto or Swerve)
• 1 teaspoon of baking powder
• 2 large eggs, separated
• 1/2 cup of unsweetened almond milk (or any milk of your choice)
• 1 teaspoon of vanilla extract
• Cooking spray or oil for greasing the pan

In a large mixing bowl, combine the almond flour, sweetener, and baking powder. Stir in 1 egg yolk, the almond milk, and vanilla extract. Set the batter aside. In a separate bowl, beat the egg whites until stiff peaks form. Gently fold the whites into the pancake batter. Let the batter sit for 5 minutes to thicken. Grease a nonstick griddle or large pan and heat over medium heat. Pour 1/4 cup portions of batter onto the griddle and cook until bubbles start to form, then carefully flip and cook until slightly golden. Serve with your favorite keto-friendly toppings, such as butter and sugar-free syrup.

Coconut Flour Keto Pancakes

If you prefer to use coconut flour, you'll need:

• 1 cup of coconut flour
• 2 tablespoons of sweetener (such as 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 1/2 teaspoons of vanilla extract (optional)
• 1/4 teaspoon of sea salt (optional)

Whisk all the ingredients together in a large bowl until smooth. If the batter is too thick, add a little more milk. Grease a large non-stick skillet and heat 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 2 minutes, until bubbles start to form, then flip and cook for another 1-2 minutes. Serve with your favorite toppings.

Almond Flour and Coconut Flour Keto Pancakes

For a combination of almond and coconut flour, you'll need:

• 1 cup of almond flour
• 1/4 cup of coconut flour
• 2 tablespoons of monk fruit allulose blend (or another sweetener)
• 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 another neutral-tasting oil)
• 1 1/2 teaspoons of vanilla extract (optional)
• 1/4 teaspoon of sea salt (optional)

Whisk all the ingredients together in a large bowl until smooth. If the batter is too thick, add a little more milk. Grease a large non-stick skillet and heat 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 2 minutes, until bubbles start to form, then flip and cook for an additional 1-2 minutes. Serve with your favorite toppings.

Tips and Variations

• For fluffier pancakes, separate the eggs and whip the whites separately before folding them into the batter.
• To enhance the flavor, add a teaspoon of vanilla extract or other extracts such as banana or maple.
• For a super smooth surface, use minimal oil when greasing the pan.
• For a more decadent treat, swirl in some softened cream cheese or Greek yogurt.
• Add mix-ins such as sugar-free chocolate chips, fresh berries, or nuts.
• Store leftover pancakes in the refrigerator for up to a week or freeze for up to 6 months.

Keto pancake mixes

There are several keto pancake mixes available in the market that can be purchased online or from stores. Here are some options:

Birch Benders Keto Pancake & Waffle Mix

This mix is convenient as it only requires you to add water. The packaging is resealable, making it easy to store and use the mix multiple times. Each serving of pancakes made from this mix contains 5g of net carbs.

Scotty's Everyday Keto Pancake & Waffle Zero Carb Mix

This is a gluten-free and nut-free option that only requires you to add water, one egg, and vanilla extract. The mix is also non-GMO and contains no nut flours, soy, or sugar alcohols. Each serving of pancakes made from this mix has 0g of net carbs.

King Arthur Keto Wheat Pancake Mix

This mix is also simple to use, requiring only water to be added. It contains 2g of net carbs per serving and is packaged in a resealable and recyclable pouch.

Wholesome Yum Keto Pancake Mix

This mix is made with almond flour and coconut flour and is available for purchase online. The brand also provides individual ingredients for sale if you prefer to make the mix from scratch.

Store-bought Options

In addition to the above options, there are other store-bought keto pancake mixes available, such as the ones mentioned by Jennifer Banz on her blog, "Low Carb with Jennifer". She has tried Birchbenders keto pancake mix and Swerve pancake mix, and provides a brief review of each. She also mentions Log Cabin's keto pancake mix as one she is interested in trying.

Keto pancake toppings

There are plenty of keto-friendly toppings to add to your pancakes. Here are some ideas:

Syrups

• Sugar-free maple syrup
• Keto buttermilk syrup
• Keto strawberry syrup
• Keto blueberry syrup
• Keto raspberry syrup
• Low-carb chocolate syrup
• Caramel syrup
• Classic maple syrup
• Simple keto syrup (made with water, powdered erythritol, xanthan gum, and vanilla extract)

Fruits

• Fresh berries (strawberries, blueberries, and raspberries)
• Lemon juice
• Blackberry jam
• Blueberry compote
• Whipped cream and sugar-free chocolate chips

Dairy

• Butter
• Sugar-free whipped cream
• Greek yoghurt
• Cream cheese or mascarpone (mixed with liquid stevia, vanilla, and toasted pecans)
• Sour cream (mixed with berries)
• Heavy whipping cream
• Cottage cheese
• Natural peanut butter

Savoury

• Bacon
• Fried egg
• Salt

Other

• Sugar-free marshmallow fluff
• Sugar-free chocolate chips
• Cinnamon
• Confectioner's erythritol

Keto pancake storage

There are a few ways to store keto pancakes to ensure they stay fresh and tasty.

If you want to make a big batch and save some for later in the week, you can store leftover pancakes in an airtight container in the fridge for up to 5-7 days. When you want to eat them, they can be reheated in the oven at 350 degrees Fahrenheit, or in the microwave if you're in a rush.

For longer-term storage, you can freeze keto pancakes. First, let them cool completely, then arrange them in a single layer on a baking sheet and freeze for about an hour until they are solid. Transfer them to a freezer bag and keep them in the freezer for up to 3-6 months.

Some people also like to make a big batch of keto pancake batter and store it in the fridge, ready to cook fresh pancakes during the week. However, it's important to note that the baking powder will lose effectiveness over time, so it's best to add it right before cooking.

Keto pancake reheating

There are several ways to reheat keto pancakes, including using an oven, microwave, skillet, or air fryer. Here are some detailed instructions for each method:

Oven

Preheat the oven to 350°Fahrenheit. Place the pancakes in a single layer on a baking sheet and cover them loosely with foil. Bake for 8 to 10 minutes until the pancakes are warm but not dried out.

Microwave

Stack two or three pancakes on a microwave-safe plate and cover them loosely with a paper towel. Microwave on medium-high heat for one minute. Be careful not to overheat, as the pancakes can become rubbery.

Skillet

Preheat a dry skillet to medium-high heat. Place the pancakes in a single layer in the skillet and cover them with a lid or foil. Warm for 5 to 7 minutes. For a crispier texture, flip the pancakes halfway through the cooking time.

Air Fryer

Preheat the air fryer to 320°Fahrenheit. Place the pancakes in a single layer in the air fryer basket and heat for 2 to 3 minutes. Be careful not to overheat, as they can become very crispy.

Additionally, if you are reheating frozen pancakes, let them thaw for about 15 minutes before using any of the above methods.

Frequently asked questions