Gluten-Free Pancake Mix: Keto-Friendly Or Not?

Gluten-free pancake mixes can be keto-friendly, but it depends on the ingredients. For example, some gluten-free pancake mixes are made with almond flour, coconut flour, or a combination of both. These flours are low in carbs and high in protein, making them suitable for a keto diet. Other gluten-free pancake mixes may contain grains like rice or buckwheat flour, which are not typically considered keto-friendly due to their higher carb content. It's important to check the nutrition label and ingredient list to determine if a gluten-free pancake mix is suitable for a keto diet.

Is gluten-free pancake mix keto-friendly?

Gluten-free pancake mixes can be keto-friendly, but it depends on the ingredients. Some mixes are specifically designed to be keto-friendly and will usually advertise this on the packaging. These mixes tend to be made with almond or coconut flour, which are lower in carbs than traditional wheat flour. They may also contain other keto-friendly ingredients like tigernut flour, erythritol, and monk fruit sweetener.

When choosing a gluten-free pancake mix, it's important to check the nutrition label and ingredient list to determine if it's keto-friendly. Look for mixes with a low carb count and no added sugars. You can also make your own keto-friendly pancake batter from scratch using almond or coconut flour, eggs, and sugar-free sweetener.

Some popular keto-friendly gluten-free pancake mixes include:

• Birch Benders Keto Pancake & Waffle Mix
• Good Dee's Pancake Plus Keto Mix
• King Arthur Keto Wheat Pancake Mix

What ingredients are in gluten-free keto pancake mix?

Gluten-free keto pancake mixes are usually made with a combination of almond flour, coconut flour, and tigernut flour. They may also contain tapioca starch or fibre, pea starch or fibre, erythritol, whey protein concentrate, eggs, palm oil flakes, egg whites, leavening, salt, and xanthan gum. Some mixes may also include sugar substitutes, such as monk fruit allulose blend, or coconut sugar.

Dry Ingredients:

• Blanched almond flour: This is crucial for achieving a great texture in keto pancakes. It is made from 100% California almonds and is super fine and blanched.
• Coconut flour: This flour is also finely ground and organic. It absorbs moisture, so the batter consistency can vary depending on the brand used.
• Monk fruit allulose blend: This natural sugar substitute adds a light sweetness to the pancakes without affecting the carb count.
• Baking powder: Provides lift to the pancakes.
• Sea salt: Optional, but recommended for balancing the flavours.

Wet Ingredients:

• Eggs: Whole, large eggs help provide leavening and hold the pancakes together.
• Unsweetened almond milk: Any keto-friendly milk can be used, such as coconut milk or watered-down heavy cream.
• Avocado oil: Any neutral-tasting oil that is liquid at room temperature can be used.
• Vanilla extract: Optional, but adds flavour.

Additional Ingredients for Frying:

Avocado oil, ghee, coconut oil, or avocado oil spray: These are recommended for frying the pancakes as they have a higher smoke point than butter and won't burn easily.

How do you make gluten-free keto pancakes?

Ingredients

You will need the following ingredients to make gluten-free keto pancakes:

• Gluten-free flour (almond, coconut, tigernut, or wheat)
• Leavening agent (baking powder or soda)
• Eggs
• Milk (almond, coconut, or heavy cream)
• Oil (avocado, coconut, or olive)
• Salt
• Optional: Erythritol, vanilla extract, or sweetener of your choice

Method

• Mix the dry ingredients: In a large bowl, whisk together the gluten-free flour, leavening agent, and salt. You can also use a blender for this step.
• Add the wet ingredients: Whisk in the eggs, milk, oil, and optional sweetener until you have a smooth batter. If the batter is too thick, add a little more milk.
• Cook the pancakes: Heat a large, oiled, non-stick pan over medium-low to medium heat. Drop the batter onto the hot pan and form it into circles. Cover with a lid and cook until bubbles start to form on the edges. Flip and cook, uncovered, until browned on the other side. Repeat with the remaining batter.
• Serve: Stack the pancakes and add your favorite toppings, such as butter, sugar-free syrup, whipped cream, nuts, berries, or sugar-free chocolate chips.

Tips

• For fluffier pancakes, use extra fine blanched almond flour and add a small amount of vinegar or baking powder to the batter.
• If you are using coconut flour, be aware that different brands can absorb moisture differently, so your batter consistency may vary.
• To make pancake mix in bulk, simply mix the dry ingredients and store them in an airtight container. When you're ready to make pancakes, add the wet ingredients and follow the cooking instructions above.

What are the best gluten-free keto pancake mixes?

There are several gluten-free keto pancake mixes available on the market. Here are some of the best options:

• Birch Benders Keto Pancake & Waffle Mix: This mix is not only gluten-free but also keto-friendly, high in protein, and made with almond flour. It is convenient to use as you only need to add water to the mix. It has received positive reviews for its ease of preparation, quality, and ketogenic content. However, some customers have mentioned that the product is a bit pricey and the texture is slightly gritty.
• Wholesome Yum Keto Pancake Mix: This mix is not only gluten-free but also keto-friendly, low carb, and made with a combination of almond flour and coconut flour. The creator of this mix, Maya Krampf, states that the combination of these two types of flour results in an improved texture that is closer to real pancakes. The mix has received positive reviews for its flavor, with some describing it as slightly sweet with a hint of vanilla.
• The Big Man's World Keto Pancake Mix: This mix is gluten-free and made with only five simple ingredients: almond flour, salt, eggs, water, and coconut oil. It produces thick, fluffy pancakes with only 3 grams of net carbs per serving. The creator, Arman Liew, recommends keeping the pancakes small as almond flour pancakes can be fragile.
• Mama Knows Gluten Free Pancake Mix: This pancake mix is not only gluten-free but also offers a dairy-free and vegan option. It is made with simple ingredients that you likely already have in your pantry. The creator, Audrey Roberts, recommends using Pillsbury gluten-free flour for the best results. The mix has received positive reviews, with many commenting on how fluffy and delicious the pancakes turn out.

These are just a few examples of the gluten-free keto pancake mixes available. Each has its own unique features, so you can choose the one that best suits your preferences and dietary needs.

How do you store gluten-free keto pancakes?

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

Firstly, you can store the cooked pancakes in an airtight container in the refrigerator for up to 5-7 days. This is a great option if you want to meal prep or have leftovers. When you're ready to eat, simply reheat the pancakes in the microwave or on a non-stick pan until warm.

Another option is to freeze the pancakes. This is perfect if you want to make a big batch and save some for later. To do this, let the pancakes cool completely, then arrange them in a single layer on a baking sheet and freeze for about an hour until solid. Once frozen, transfer the pancakes to a freezer bag and store them in the freezer for up to 3-6 months.

Additionally, you can also store the pancake batter in the refrigerator for up to 5-7 days. Simply mix the batter, cover it, and keep it in the fridge until you're ready to cook. This is a great option if you want to make a large batch of batter and cook fresh pancakes as needed.

No matter which storage method you choose, these tips will ensure that you can enjoy delicious gluten-free keto pancakes anytime!

Frequently asked questions