Keto Pancakes

Classic pancakes have carbs. Keto diet is based on a very limited daily carbs amount.

Do Keto Pancakes exist?

Yes, they do. You need to choose keto-friendly flour. It’s rich in fibre and low in net carbs. Fibre is digestive and it’s allowed on keto.

Net carbs = total carbs – fibre carbs.

Keto-friendly flour and alternatives:

Almond flour – 1 gram of net carbs per 2 tablespoons
Coconut flour – 4 grams of net carbs per 2 tablespoons
Chia flour – no net carbs
Oat fibre – 2 grams of net carbs per 2 tablespoons

Simple Keto Pancakes with only 3 ingredients!

4 eggs
½ cup of almond flour
115 grams of soft cream cheese
Butter for frying

Whisk eggs in a bowl.
Add flour and cheese and whisk all of ingridients together.
Melt butter in a pan and fry pancakes
You can top them up with sugar-free syrup or keto-friendly berries (blackberries, raspberries or strawberries).

You can change almond flour with coconut flour and compare tastes. I prefer coconut flour, but both are keto-friendly, so feel free to experiment.

One keto-friendly pancake has approximately 106 calories (without topping). In general, during a keto diet you don’t need to count daily calories. You need to watch out for net carbs you consume daily.

Once you are in ketosis, calories burn at a fast speed. Body weight is self-regulated during this diet, and quantities of food are less important than quality of food. As long as you watch out your daily net carbs and stick to keto-friendly products, you don’t need to count calories.

What are the best keto-friendly toppings of pancakes? My favourite ones are:

Chocolate syrup: mix unsweetened chocolate powder, vanilla, water, pinch of salt and keto sweetener
Caramel syrup: mix heavy whipping cream, vanilla, salted butter and keto sweetener
Fresh berries topping: greek yoghourt and keto-friendly berries (blackberries, strawberries, raspberries). Blueberries are also fine but be careful with the amount as those have higher carbs than the other three.
Grated dark chocolate (dark chocolate is keto-friendly, it has to be unsweetened and 90% dark)
Peanut or almond butter
Keto-friendly nuts (pili, macadamia nuts or pecans)
Whipped cream
Coconut flakes
Keto maple syrup (traditional maple syrup has a lot of carbs, but keto one has less than 5 carbs and makes a good topping for keto pancakes)

Can pancakes be both keto and vegan / made without eggs? Yes, they can. Here is a simple keto-friendly vegan pancakes recipe:

30 g coconut flour
170 g gluten-free flour blend
400 ml of unsweetened almond milk
Coconut oil for frying
1 teaspoon of vanilla
2 teaspoons of baking powder
2 tablespoons of lemon juice
¼ teaspoon of baking soda

Whisk all ingredients together.
Fry pancakes using coconut oil.
Serve with keto-friendly berries or maple syrup.

Other breakfast ideas (in case if you get bored of pancakes):

Blueberry muffins
Overnight keto-friendly oats
Chocolate smoothie
Ham and cheese omelette
Fried eggs with bacon

Kindly see here keto breakfast recipes: https://freeketoeasy.com/keto-cereals/

A few words about pancakes’ history. Nowadays it’s hard to say which part of national cuisine pancakes officially are. I thought they were Russian but my French colleague told me they belong to France 🙂

First mention of them goes back to 600BC and takes us to ancient Greece. End of 19th century: maple syrup becomes a preferred topping for pancakes.

There are a few competitions and world records connected with pancakes. Who makes the biggest pancake or who flips it over more in a short period of time. Undoubtedly, it became a famous tasty breakfast since then loved by kids and adults.

If you need a snack on the go you can try these protein keto chips which contain only 3 net carbs per pack: