I recently came across a recipe for Keto Pancakes, and was so excited to try them. I made them for my kids, but they were so delicious that I had to share.
Keto is a popular weight loss diet that involves severely restricting carbohydrates and replacing them with fats and proteins. Keto recipes are all the rage on social media these days. But what if you don’t have the time to cook keto recipes? The only thing better than a keto recipe with bacon and eggs is a keto pancake recipe made in 20 minutes or less!
One of the most common questions I get from clients is “How do I get started eating all the vegetables?” I think it’s pretty obvious that the answer is to eat vegetables. You see, a whole foods, plant-based diet is the best way to ensure you get the nutrients you need to lose weight without going hungry. But what if you hate vegetables? Well, I have a great solution for you.. Read more about 3 ingredient keto pumpkin pancakes and let us know what you think.
Learn how to create keto pumpkin pancakes with high-quality ingredients that rival the best restaurant pancakes. We utilize as much pumpkin flavor as possible in this recipe while avoiding all of the processed grains and sugars often seen in autumn dishes. Each fall, you can feel good about giving these low-carb pumpkin pancakes to the whole family.
Is Pumpkin a Keto Food?
On a keto diet, pumpkin, as well as most other autumn and winter squash, are completely fine. A normal 1/2 cup portion of pumpkin puree has around 10 grams of carbohydrates and 3 grams of fiber, for a net carb count of 7 grams. While this is higher than most fruits and vegetables deemed keto friendly, pumpkin may be used to flavor a variety of keto dishes while keeping the overall carb count low.
Pumpkin offers a variety of health advantages, including immunity, eye health, and skin health.
Where Can I Find Keto-Friendly Pumpkin Puree?
It’s really very simple. The majority of pumpkin puree products are suitable for a low-carb ketogenic diet. Look for anything with the words “Pumpkin Pie Filling” or “Pumpkin Pie Mix” on it. These may be found next to the canned pumpkin puree and are used to make pumpkin pie. On a ketogenic diet, they contain more than 20 grams of carbohydrates per serving and should be avoided.
These cans can last a long time in your pantry, so I prefer to stock up on them as soon as I see them on shop shelves each year. There are times when there are shortages when you really need them, such as around Thanksgiving.
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What Is the Best Way to Make Pumpkin Pancakes on a Keto Diet?
- Almond Flour – The finest almond flour is blanched and finely ground almond flour, which produces fluffy pancakes. Almond meal should be avoided since it is coarsely crushed and will result in flat pancakes.
- Coconut Flour – This is crucial for achieving a cake-like texture in this pumpkin pancake recipe.
- Pumpkin Puree — This is where the pumpkin taste comes from, as well as a lot of moisture.
- Milk – There are a variety of milk substitutes available that we like using in our low carb keto recipes. Our two favorite milks are unsweetened almond milk and coconut milk.
- Erythritol — This low-carb sweetener is responsible for the traditional sweetness of this pumpkin pancake recipe.
- Despite being low carb and sugar free, stevia combined with erythritol makes for a sweet and tasty pancake.
- Eggs — Eggs are what keep everything together, and adding beaten egg whites to your keto pumpkin pancakes will make them taller and fluffier.
- Butter – Any pancake recipe has to have a buttery taste to it. We use some in the batter and like to cook our pancakes in butter.
- Baking Powder — To cause the pancakes to rise, you’ll need baking powder. You’ll end up with some sad, thin pancakes if you don’t have it.
- Flavoring — We use a mix of pumpkin spice and vanilla essence to flavor the pancakes. This gives the dish the autumn tastes you’re searching for.
Experiment with different flavors and additions.
Recipes like this one are excellent because they allow you to experiment with different tastes each time you prepare them. We are always experimenting with fresh ingredients to our pancake recipe. Here are a handful of our current favorites:
- Pecans — Pecans provide a satisfying crunch to pumpkin pancakes. The nuts’ taste is a great match for the pumpkin.
- Chocolate Chips — There aren’t many recipes that don’t benefit from the addition of chocolate chips, and this is one of them. Low-carb chocolate chips are now available at grocery shops in a range of flavors.
- Cream Cheese — We just prepared a large batch of these pumpkin pancakes and sandwiched cream cheese between each layer. The tangy cream cheese complements the sweet tastes of these pancakes perfectly.
Freezing and storing
If you’re going to the effort of preparing pancakes, prepare a larger batch and freeze some. Pumpkin pancakes may be kept in the refrigerator for up to a week or frozen for up to a month if securely wrapped. Take your pumpkin pancakes out of the freezer and reheat them in the microwave for 60 seconds or in a skillet with a little butter.
Pumpkin Pancakes on a Keto Diet: How to Make the Best
Pancakes are more of an art than a science to make. Especially keto pancakes, which may be difficult to flip without the gluten that binds regular pancakes together. When making gluten-free, sugar-free, and low-carb comfort foods, there are a few additional steps to take to ensure a delicious result.
Make Fluffy Pumpkin Pancakes with an Egg White
We use this technique in all of our keto pancake recipes. You may create fluffy pancakes by whisking an egg white and gently incorporating it into the batter. Because keto components are more thick and heavier than conventional pancake ingredients, this is crucial. To add height and fluff to your keto breakfast, beat one egg white until firm peaks form, then fold it into the batter with a spatula.
Sweeten with Stevia and Erythritol
We like to use a mix of stevia and erythritol for sugar-free keto cooking. Because you can’t use just one kind of sweetener in your sweet keto dishes, you’ll notice an unpleasant aftertaste. We always use a granular sweetener like erythritol and a highly concentrated sweetener like stevia. If you’re unsure about your sweetener choices on a keto diet, read our in-depth guide on keto sweeteners before creating your next sweet keto delight.
For a stronger pumpkin flavor, add Pumpkin Pie Spice.
If you use too much pumpkin puree in your recipe, you’ll wind up with a meal that’s high in carbohydrates. As a result, we prefer to include a generous amount of pumpkin pie spice in our batter. This boosts the pumpkin taste in these keto pancakes without adding carbohydrates. Cinnamon, ginger, nutmeg, and allspice make up this wonderful pumpkin spice mix. It’s what comes to mind when you think of autumn tastes.
You may add pumpkin essence to this keto dish for even more pumpkin taste, but we found it unnecessary.
Almond and Coconut Flour are used in this recipe.
This is one of those recipes that just need both coconut flour and almond flour to be successful. Each gluten-free flour choice has its own set of advantages and disadvantages. Coconut flour absorbs a lot of liquid and produces lovely bread-like textures, but it may also make dishes dry and crumbly. Almond flour has a toasted taste and is low in carbohydrates, but it is high in calories and absorbent.
A little amount of coconut flour is used in the keto pancake batter to help it come together and produce a fluffy, bready feel.
When Should You Flip?
It takes a minute to learn and a lifetime to perfect this skill. When it comes to flipping pancakes, the standard recommendation is to wait until air bubbles appear on the surface. This indicates that the base has hardened and you can easily flip your pancakes. For these keto pumpkin pancakes, this isn’t always the case. You’ll want to wait another minute or two when you notice bubbles on the surface of your low carb pumpkin pancakes. Keto pancakes don’t stay together as well as regular pancakes, so be careful.
Try this if you’re having difficulty flipping your pancakes.
- If your batter is too dry, add a couple extra dashes of unsweetened almond milk, or whichever milk alternative you’re using.
- If your batter is too runny, thicken it with a few tablespoons of coconut flour.
- While making the keto pumpkin pancakes, cover the pan with a lid. This will assist to speed up the cooking process by recirculating some of the steam that is produced. When the time comes, it will be much simpler to flip.
- If none of the previous methods have worked, make smaller pancakes. That is the simplest of all the fixes. The simpler your keto pumpkin pancakes are to flip, the smaller they are.
Serve with a dollop of whipped cream, a dollop of butter, or a dollop of syrup.
Now comes the hard part: deciding what to put on top of your keto pumpkin pancakes. I prefer to top mine with some excellent quality butter and maybe even some handmade whipped cream since I believe in utilizing as many high-quality ingredients as possible. If you believe that eating pancakes without syrup is sacrilege, you have many choices for a decent pancake syrup.
These days, there are a variety of sugar-free pancake syrup alternatives. Here are some of our personal favorites:
Making a flavored and sweetened butter spread is another thing I like doing. This may be accomplished by either melting butter and adding sugar and spices, or by whipping room temperature butter with a hand mixer and adding sweetener and spices. Cinnamon and stevia are my personal favorites. This is a delicious pancake topping that eliminates the need for syrup.
Additional Pumpkin Recipes
It’s only logical that after you’ve tried one pumpkin dish, you’ll want to try others. Every year, we post a few new pumpkin dishes on our food blog. Here are some of our all-time favorite keto pumpkin cravings-satisfying recipes.
Recipes for Pancakes
If you’re searching for additional pancake options, we’ve got you covered. Pancakes are one of our favorite meals, and we cook them together as a family on weekends. We have a few great pumpkin recipes for you to try, and they’re all gluten-free, sugar-free, and low-carb. If you’re searching for anything without nuts or dairy, we have several choices for you.
Thank you for taking the time to visit our culinary blog. Please share any of our recipes you create with us on social media. We’d love to know which of our recipes you like the best.
Keto Pumpkin Pancakes
This recipe for quick keto pumpkin pancakes is ideal for a chilly autumn day. We’ll teach you how to make all of your favorite comfort meals lower in carbs.
15-minute total time
6 pancakes per serving
153 calories per serving
Time to prepare: 5 minutes
Time to prepare: 10 minutes
In a large mixing bowl, whisk together the eggs (save the egg white for later), then add the pumpkin, cooled butter, erythritol, stevia, milk, and vanilla. Blend until completely smooth.
Stir in the almond flour, coconut flour, baking powder, pumpkin pie spice, and salt until the dough is evenly distributed.
Whip the egg whites to firm peaks in a separate dish, then carefully fold them into the batter. Allow 3-5 minutes for the batter to rest. This aids in the thickening of the batter.
Preheat a griddle or a big pan over medium-low heat in the meanwhile. Using oil cooking spray or butter, liberally coat the cooking surface.
On the griddle, pour approximately 1/4 cup of batter. Cook for 3-5 minutes, or until golden brown on the edges and bubbles appear on top. CAREFULLY turn and fry for another 2-4 minutes, or until golden brown and cooked through in the center.
Serve with whipped cream, butter, sugar-free syrup, toasted nuts, or any toppings of your choice.
Read the suggestions mentioned in the blog article above if you’re having difficulty flipping the pancakes or obtaining the proper batter consistency. Net Carbohydrates: 3 g 6 servings
Keto Pumpkin Pancakes
Per Serving Amount
153 calories 117 calories from fat
daily value in percent*
20 percent fat 13 grams
Saturated Fat: 5 g/25 %
Cholesterol (77 mg/dl): 26%
Sodium 198mg (8% sodium)
Potassium (120mg) is a mineral that is found in small amounts in the body.
Carbohydrates make up 62% of the total.
3 g (12 %) fiber
1 gram 1% sugar
10 percent protein (5g)
Vitamin A has a 37 percent concentration of 1854 IU.
One milligram of vitamin C is one percent of the body’s total vitamin C.
Calcium (73%), 73mg
1 gram of iron is equal to 6% of your whole body weight.
* Percent Daily Values (%DV) are calculated using a 2000-calorie diet.
Keto pumpkin pancakes are a great way to start your day.
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They are so easy, you can even make them while watching TV.. Read more about keto pumpkin fritters and let us know what you think.
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