The Ultimate Keto Pancake Recipe

If you’re new to the ketogenic diet or have been aboard the low-carb train for a while, the list of foods you miss is probably endless!

If fluffy and delicious pancakes happen to be high on your list, read on for the ultimate keto pancake recipe that will satisfy those carb cravings.

Healthy and Delicious

This pancake recipe is sugar free, grain free, dairy free, and guilt free. Our ultimate pancake recipe takes advantage of a variety of keto-friendly ingredients, like coconut butter, coconut flour, and egg whites to deliver some incredibly satisfying pancakes.

What you can expect from this recipe is super thick, fluffy, and filling pancakes that are low in carbs and are plenty healthy. Aside from being loaded with natural protein and fiber, this recipe is also gluten free.

Coconut Flour

Coconut flour is the key ingredient here and comes with a trove of health benefits[1], aside from delivering delicious, gluten-free pancakes.

Here is a quick look at why coconut flour has gained so much popularity in the past several years, and why the ketogenic diet loves it:

  • High in fiber
  • High in protein
  • High in healthy fats
  • Low in sugar, helping to maintain a healthy blood sugar level
  • Low in calories
  • Low in digestible carbohydrates which helps digestive health
  • Has a low score on the glycemic index
  • Aids in metabolism

For all these reasons and more, coconut flour is a favorite amongst keto and paleo dieters, gluten-free eaters, people with digestive problems such as leaky gut syndrome, anyone with a nut allergy, people with diabetes, vegetarians, and pretty much anyone looking for a healthy pancake alternative.

Coconut flour is made from dried and ground coconut meat, which is the rich inner white portion of a coconut, once the green husk has been removed. It’s also not technically “flour”, or at least not in the typical way we think of it. It contains no grains or nuts, and is made from pure coconut.

What people don’t realize is that flour can be made from a variety of things, such as seeds, nuts, dried vegetables, and, of course, coconuts!

Egg Whites

Egg whites are another key component of this super tasty and healthy pancake recipe. While both the white and yolk of an egg is rich in nutrients like proteins, vitamins, and minerals, the recipe only calls for the use of egg whites to keep it extra lean and low-calorie.

Egg whites by themselves are one of the top sources of protein, putting them right up there with lean meat, fish, and poultry. In fact, the majority of protein in an egg is found in the egg white. A single egg white contains 4 grams of protein.

If you decide you want the full health benefits[2] that come with consuming the entire egg—yolk and all—simply replace the three egg whites for two whole eggs. However, be warned, when including the egg yolk in this recipe, the result is that your pancakes will be flatter and not quite as fluffy.

Ultimate Keto Pancake Recipe

This is a single serving of pancakes, so if you have a pancake partner, simply double the recipe amounts!

By following the below instructions, the result will be fluffy and thick pancakes that are healthy and low in carbs, making it a great breakfast meal. They are naturally gluten-free, paleo, high in protein (no protein powder), and high in fiber.

Pancakes

  • 3 Tbsp of coconut flour
  • 1-2 Tbsp granulated sweetener (of your choice)
  • 1 pinch of baking powder
  • 1 pinch of sea salt
  • 3 large egg whites
  • 1 Tbsp of applesauce or mashed pumpkin or mashed sweet potato or yogurt
  • 1/4-1/2 cup of dairy-free milk
  • 1/2 tsp of vanilla extract

Coconut Butter Vanilla Glaze

  • 1 Tbsp of coconut butter
  • 2 Tbsp of dairy-free milk
  • 1 Tbsp of granulated sweetener (of your choice)
  • 1/2 tsp of vanilla extract

Cooking Instructions

Step 1

Sift the coconut flour, sea salt, baking powder, and granulated sweetener in a large mixing bowl. Mix well to combine the ingredients and avoid clumps.

Step 2
Whisk the egg whites (very well to get them fluffy) with the vanilla extract in a small bowl. Then add in the dry mixture and the mashed pumpkin (or applesauce, sweet potato, or yogurt).

Begin adding the dairy-free milk a tablespoon at a time until it forms a thick batter (note: you may need to add a little more than 1/4-1/2 cup of milk). Mix the batter lightly without over-mixing.

Step 3
Set the stove heat to low/medium and spray a pan with cooking spray. When your pan is nice and hot, start pouring in the batter 1/4 cup at a time.

Pancakes should be cooked for 2-3 minutes or until the edges are brown before flipping them over. Once flipped over, cook for another 1-2 minutes.

Step 4
To make the vanilla glaze, whisk all four ingredients in a small bowl and pour over pancakes.

Step 5
Enjoy a delicious and healthy keto breakfast! As you continue in your keto journey, remember that there are plenty of ways to get creative in the kitchen so you don’t have to ever worry about indulging in a cheat day.

More Readings:

Top 10 Best Ketogenic Diet Foods

How to Find Hidden Carbs on a Ketogenic Diet

References:

[1] Pehowich DJ, Gomes AV, Barnes JA. Fatty acid composition and possible health effects of coconut constituents. West Indian Med J. 2000 Jun;49(2):128-33.

[2] Jose M. Miranda, Xaquin Anton, Celia Redondo-Valbuena, Paula Roca-Saavedra, Jose A. Rodriguez, Alexandre Lamas, Carlos M. Franco, and Alberto Cepeda. Egg and Egg-Derived Foods: Effects on Human Health and Use as Functional Foods. Nutrients. 2015 Jan; 7(1): 706–729.

SHARE
Previous articleTop 10 Best Keto Diet Foods
Next articleThe Top Four Sweeteners for a Low Carb Keto Diet
Jessica Cotzin is a freelance writer, web developer, and avid traveler. Born and raised in South Florida, she graduated with a Bachelor’s Degree in Multi-Media Journalism from Florida Atlantic University and currently resides in Miami Beach. Her passions lie in reading great literature and traveling the world, bumping blindly into new adventures.

LEAVE A REPLY

Please enter your comment!
Please enter your name here