Are you missing your favorite breakfast foods while following a keto diet? You don’t have to! With this delicious keto pancake recipe, you can still enjoy a breakfast favorite and stick to your diet goals.
Finding a Keto-Friendly Breakfast
Many traditional breakfast foods, like cereal or toast, are high in carbohydrates. If you are following a low-carb keto diet, you really can’t enjoy many of those foods without going overboard on carbs.
Luckily, there are many low-carb options for breakfast. A typical keto breakfast may involve eggs, bacon, or some other type of breakfast meat. Although you may enjoy these when you first get started with keto, feeling like you have limited options can have you get bored. Or you might just crave more “traditional” breakfast foods.
Keto protein pancakes offer a good alternative for a keto-friendly breakfast while staying low carb. They are simple to make. Just like regular pancakes, you add the ingredients and cook on a griddle or skillet. And with a little bit of butter and sugar-free maple syrup, you will satisfy your pancake craving.
What to Look for in Keto Pancake Mix
A keto diet involves keeping your carbs low while eating more protein and fat. Most keto dieters try to eat somewhere between 20-50 grams of net carbs per day to remain in ketosis. Ketosis is a metabolic state where your body starts to use fat instead of carbs as its primary source of energy. This can only be accomplished when you severely limit carbs.
When looking for the best keto pancake recipe, figure out how many net carbs you should eat per day to determine if the recipe can fit into your plan.
Everyone’s target carb number will be slightly different based on age, gender, and activity level. When you first start keto, consider aiming for 50 grams net carbs, and start cutting back from there as needed depending on your goals.
To calculate net carbs from a food, take the total carbs, and subtract the fiber. Although fiber is technically a type of carb, it does not raise blood sugar and has no impact on ketosis, therefore it can be deducted from the total number.
For example, if a food has 12 grams of carbs, but 6 grams of fiber, the net carbs would be 6 grams.
Net carbs = Total carbs - Fiber
Most keto pancakes will use eggs and almond flour as a base to keep the net carbs low. Eggs do not contain any carbohydrates, so they do not need to be counted. Eggs are high in fat and protein, making them a perfect addition to any keto pancake recipe.
A cup of almond flour has 12 grams of carbohydrates, but 4 grams of fiber. This means it only contains 8 net carbs. This is significantly less compared to regular flour, which has 92 grams of carbs per cup and only 4 grams of fiber. This is why almond flour is a favorite flour substitute for keto dieters.
When you are looking for a recipe, the best keto protein recipe will have less than 5 net carbs per pancake and use almond flour as its base, instead of regular flour.
Ingredients in Keto Protein Pancakes
As mentioned, these keto pancakes start with a base of almond flour. To add to the protein content, they also include eggs and vanilla protein powder. At 15 grams of protein per pancake, they are a great high protein breakfast option.
The pancakes themselves don’t include any sweeteners because the protein powder does provide a bit of sweetness. In this recipe, we added blueberry “syrup” as a topping to satisfy your sweet tooth. Blueberries are low in carbs with about 6.5 grams of net carbs for a half cup, and the Superlose® provides a carb-free dose of sweetness. Blueberries are also incredibly high in antioxidants, making them one of the healthiest foods on the planet.
Tips for Making Keto Protein Pancakes
Making these keto pancakes is no more complicated than making regular pancakes. Simply mix the ingredients and cook them on your griddle. The pancakes can be made ahead of time and stored in the fridge for about 5 days for a quick weekday breakfast. Since they contain eggs, freezing them might make them a bit rubbery. If you don’t mind the texture, they can also be frozen.
Should you not care for blueberries, or want a different flavor to change things up, get creative with other toppings. A similar “syrup” can be made with any berry, like strawberries or raspberries. You can use frozen berries as well if you don’t have fresh ones on hand. Sugar-free jelly or jam would also make a great topping.
Or if you prefer sweetness without fruit, opt for a sprinkle of sugar-free chocolate chips in your pancakes. Alternatively, simply top with sugar-free syrup. No matter the variation, these pancakes make for a delicious keto-friendly breakfast option.
Best Keto Pancake Recipe
Makes 4 servings
- ¼ cup vanilla grass-fed keto protein powder
- 1 tbsp baking powder
- 1 cup almond flour
- ¼ cup butter, melted
- 3 eggs
- ½ cup of water
- Pinch of salt
- ½ cup blueberries
- 2 tbsp Superlose®
- ½ lemon, juiced
- ¼ cup of water
In a small pan, add blueberries, Superlose, lemon, and water. Heat on medium stirring occasionally until blueberries start to melt.
Mix all pancake ingredients. Use a whisk to smooth out any lumps. Set aside.
In a separate skillet, over medium heat scoop ¼ cup of pancake mixture into the pan. Cook until brown on both sides. Top with blueberry mixture and serve.
Nutrition facts for 1 pancake:
Net Carbs: 3g, Protein: 15g, Fat: 33g