You love ’em, I love ’em, we all love ’em. The little disks of joy have slipped into more than one of our dreams with their warm, fluffy texture and intoxicating smell.
Even the most successful dieter can sink to the thought of some delicious pancakes. When you’re on a low carb diet, gluten free diet, or ketogenic diet you don’t just want any protein powder pancake that’s all dried out.
You want something that LOOKS like the real thing, that TASTES like the real thing, and most importantly can satisfy your need for this delicious temptation.
Well let’s get crackin’, we have no time to waste – we need to make these delicious pancakes! These delicious morsels can be ready in no time flat, and all you have to do is add some toppings on there to make it a spectacular treat!
I personally don’t love the taste of the Da Vinci’s Sugar Free Maple Syrup, so I opt out and get some Mrs. Buttersworth Sugar Free Maple Syrup. It has some sugar alcohol, but it tastes almost like the real thing – and with this you have to give it the best!
This recipe and the photos are courtesy of reddit/r/ketorecipes.
The Preparation
- 2 large egg, seperated
- 1/2 cup egg white, or egg substitute*
- 1/2 cup buttermilk
- 1 teaspoon vanilla extract
- 1/4 cup coconut flour
- 1 tablespoon low-carb protein powder, like isopure
- 1 teaspoon baking powder
- 1/4 teaspoon ground cinnamon
- 1 tablespoon stevia/erythritol blend
- cooking spray
The Execution
1. Beat the egg whites (from the whole egg) with a pinch of salt until they have soft peaks. For the lazy (me), use a hand mixer with whisk attachment.
2. Mix the buttermilk, egg yolks, liquid egg whites, and vanilla extract in a bowl (make sure it is mixed well).
3. In a separate bowl, whisk the coconut flour, protein powder, baking powder, and cinnamon. Add the dry ingredients to the wet and mix until combined!
4. Fold the whipped egg whites into the batter; make sure not to deflate the whites!
5. Preheat a nonstick skillet over medium-low heat. For each pancake, lightly grease the pan with butter. Then pour 1/4 cup of batter into the skillet, moving slightly to distribute batter.
6. Cook until bubbles are visible on top, then flip the pancake over and cook until the other side is golden brown.
Nom nom.
This makes a total of 1 serving of Fluffy Buttermilk Pancakes. The serving comes out to be 402 calories, 18.5g fats, 13.8g net carbs, and 38.5g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 2 large egg | 157 | 10.5 | 0.8 | 0 | 0.8 | 13.8 |
| 1/2 cup egg white | 63 | 0.2 | 0.9 | 0 | 0.9 | 13.2 |
| 1/2 cup buttermilk | 76 | 4.1 | 6 | 0 | 6 | 3.9 |
| 1 teaspoon vanilla extract | 12 | 0 | 0.6 | 0 | 0.6 | 0 |
| 1/4 cup coconut flour | 80 | 4.7 | 13.3 | 9.3 | 4 | 4 |
| 1 tablespoon low-carb protein powder | 21 | 0.1 | 0.4 | 0.2 | 0.2 | 4.7 |
| 1 teaspoon baking powder | 2 | 0 | 1.3 | 0 | 1.3 | 0 |
| 1/4 teaspoon ground cinnamon | 2 | 0 | 0.5 | 0.4 | 0.2 | 0 |
| 1 tablespoon stevia/erythritol blend | 2 | 0 | 0 | 0 | 0 | 0 |
| — cooking spray | 0 | 0 | 0 | 0 | 0 | 0 |
| Totals | 417 | 19.5 | 23.7 | 9.9 | 13.9 | 39.8 |
Fluffy Buttermilk Pancakes
Ingredients
- 2 large egg seperated
- ½ cup egg white or egg substitute*
- ½ cup buttermilk
- 1 teaspoon vanilla extract
- ¼ cup coconut flour
- 1 tablespoon low-carb protein powder like isopure
- 1 teaspoon baking powder
- ¼ teaspoon ground cinnamon
- 1 tablespoon stevia/erythritol blend
- cooking spray
Instructions
- Beat the egg whites (from the whole eggs) with a pinch of salt until they have soft peaks. For the lazy (me), use a hand mixer with whisk attachment.
- Mix the buttermilk, egg yolks, liquid egg whites, and vanilla extract in a bowl (make sure it is mixed well).
- In a separate bowl, whisk the coconut flour, protein powder, baking powder, and cinnamon. Add the dry ingredients to the wet and mix until combined!
- Fold the whipped egg whites into the batter; make sure not to deflate the whites!
- Preheat a nonstick skillet over medium-low heat. For each pancake, lightly grease the pan with butter. Then pour 1/4 cup of batter into the skillet, moving it slightly to distribute batter.
- Cook until bubbles are visible on top, then flip the pancake over and cook until the other side is golden brown.
40 Carbs? How is this good for keto when I can’t have more than 50 carbs a day? Am I missing something?
It makes more than 1 serving, but those are the total carbs. When you talk about net carb intake, these only have 20.5g net carbs. If you sub the buttermilk for heavy cream – you can bring it down even more. When I make them (1 serving), they come out to around 10g NET carbs.
Craig:
I’ve noticed on some of your 7 day recipes you mark out buttermilk and use cream. Rather than pay the higher prices for cream, can I use almond milk with apple cider vinegar?
Regina,
You could but you’d have to up your fats somewhere else. You may also run into some problems with the thickness of things so if you do you can always add a tiny bit of xanthan gum
How many servings does this recipe (as listed) make? Thanks!
Lisa,
It’s really only going to make 1 serving, but you can break it up into 2 servings if you want to stay with a small breakfast.
So that’s about 4 good size pancakes?
It’ll be 3-4 good sized pancakes…but “good size” is also a relative term 😉
Hi Craig, whats your opinion on this? https://www.lowcarbmegastore.com/zero-carb-foods/josephs-thick-maple-syrup-maple-syrup states zero impact carbs on quite a few sites!
I don’t generally support maltitol as it impacts blood sugar quite a lot. It’s one of the highest impacting GI sugar subs out there.
Hi Craig, whats your opinion on this? http://www.lowcarbmegastore… states zero impact carbs on quite a few sites!
I don’t generally support maltitol as it impacts blood sugar quite a lot. It’s one of the highest impacting GI sugar subs out there.
Just wanted to say “Yum!” Thank you for this recipe and all the others. I made these this morning and they were great.
Glad you liked it Amanda! Thank YOU for taking the time to post a comment 🙂
Surprisingly high-carb! Would you recommend this as part of a “carb-up” on workout days?
Yep – you could use it on a carb-up day, or for workouts. The initial recipe was more geared toward athletes due to the protein values.
Yep – you could use it on a carb-up day, or for workouts. The initial recipe was more geared toward athletes due to the protein values.
Great recipe! I have made it a ton of times. Today, I am experimenting with a mixture of flours (flax, coconut, almond) with added psyllium husk, xanthan gum, and custom “buttermilk” (heavy whipping cream+apple cider vinegar). The verdict is still pending!
I don’t have a lot of experience using coconut or almond flours yet…but I was wondering if almond flour could be used in place of the coconut flour? Even a 50/50 mix? That would substantially lower the carbs, but again, I have no idea what I’m talking about lol. What do you think? Almond flour and a little zero cal sweetener in place of the coconut flour?
Not particularly. Coconut flour is MUCH more absorptive than almond flour (something like 3-4x as much). You could sub out coconut flour for psyllium husk in some cases, though that changes the flavor. I have a few other pancake recipes using almond flour – I’d suggest checking those out instead 🙂
I see protein powder used quite often in ULC recipes…..I just don’t know what would be a good brand to buy. At home I have Isopure dutch chocolate but it is chocolate so I can’t use it in cooking. What have you found to be good brands to use in cooking?
Hi Cathy, we have an egg white protein powder recommended on our specialty foods page. Check it out!
http://www.ruled.me/special…
Hi Cathy, we have an egg white protein powder recommended on our specialty foods page. Check it out!
//www.ruled.me/specialty-recommendations/
So, my family used to make buttermilk pancakes with buttermilk powder. Is there any reason I couldn’t/shouldn’t substitute buttermilk powder and water?
I don’t think it should be a problem!
I’m confused. Under ingredients it lists 2 eggs separated, then 4 egg whites. Do I take this to mean that the recipe uses 2 egg yolks, and the whites of 6 eggs?
What if you didn’t want to use any protein powder?
Yes! You got that right. 🙂
Delicious, but I should have halved the recipe. This is enough for two people. Hopefully I can nuke the other half tomorrow.
We have other pancake recipes for that 🙂
Yes, these ARE delicious! I’m j-u-s-t getting started on this journey. This is the first thing I”ve made with a flour alternative, so the texture is understandably weird to my tongue, but the flavor is yummy. I used 5 drops of vanilla stevia, which was perfect. Hurray for pancakes with the family! A bunch of beautiful-looking Ruled.me recipes are printed out and ready to go, … so I have no excuse but to jump in and do the thing. Thanks, Craig and Laura! 🙂
do I have to use cocunut oil? I am unfortunately allergic. Also, can I substitute buttercream with sour cream?
You could use any type of oil in place of the coconut oil. As far as the buttermilk goes, it has a pretty unique flavor but I think sour cream would work in its place. It may change the flavor slightly. I’d use slightly less sour cream than buttermilk.