Pancakes are glorious at any time of the day, but unfortunately it’s a real challenge to find a version suitable for the keto diet. Every now and again I look through recipes to find some staples that I thought I’d never enjoy again. Time and time again these low carb substitutes come out nothing like what I had anticipated – but this pancake recipe brought some new light into my life.
I was actually looking for a cornbread recipe and stumbled upon an almond flour cornbread that I thought was worth a try. Not only does it keep you from eating the sugary corn flour, but it is also high in protein and vitamin E. Of course it can get better than this though, almond flour promotes HDL cholesterol (the good kind)!
I ended up making the cornbread and being disappointed with it as it was pretty flat, gravity really didn’t treat this thing well. I decided that this recipe would be perfect to adapt to pancakes, so I started experimenting away. Low and behold, here’s a great pancake recipe that I’m certain you’ll enjoy!
Trust me on this one – it’s fall season of the year, and this will be a treat to anyone – keto dieters or not.
Yields 8 Low Carb Pumpkin Pancakes
The Preparation
- 2 large egg
- 1/4 cup pumpkin puree
- 1/4 cup sour cream
- 2 tablespoons butter
- 1 cup almond flour
- 1 teaspoon pumpkin pie spice
- 1 teaspoon baking powder
- 1/4 teaspoon salt
The Execution
1. Mix the eggs, pumpkin puree, sour cream and butter together.
2. Mix the almond meal, pumpkin pie spice, baking powder and salt together.
3. Slowly add wet ingredients to dry ingredients to get a smooth consistency. There will be some clumps in there, but don’t worry yourself too much about these.
4. Put a pan on medium heat. Use some butter to grease the pan. Then, pour pancake batter into the pan and cook until bubbles appear on the top.
5. Flip pancakes and cook on the other side until browned. Remove from the pan and serve warm.
This makes a total of 8 servings of Low-Carb Pumpkin Pancakes. Each serving comes out to be 142 calories, 12.5g fats, 2.4g net carbs, and 4.8g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 2 large egg | 157 | 10.5 | 0.8 | 0 | 0.8 | 13.8 |
| 1/4 cup pumpkin puree | 21 | 0.2 | 5 | 1.8 | 3.2 | 0.7 |
| 1/4 cup sour cream | 114 | 11.1 | 2.7 | 0 | 2.7 | 1.4 |
| 2 tablespoon butter | 203 | 23 | 0 | 0 | 0 | 0.2 |
| 1 cup almond flour | 648 | 56 | 24.6 | 14.6 | 10.1 | 23.5 |
| 1 teaspoon pumpkin pie spice | 6 | 0.2 | 1.2 | 0.3 | 1 | 0.1 |
| 1 teaspoon baking powder | 2 | 0 | 1.3 | 0 | 1.3 | 0 |
| 1/4 teaspoon salt | 0 | 0 | 0 | 0 | 0 | 0 |
| Totals | 1152 | 101 | 35.6 | 16.6 | 19 | 39.8 |
| Per Serving (/8) | 144 | 12.6 | 4.4 | 2.1 | 2.4 | 5 |
Low-Carb Pumpkin Pancakes
Ingredients
- 2 large egg
- ¼ cup pumpkin puree
- ¼ cup sour cream
- 2 tablespoon butter
- 1 cup almond flour
- 1 teaspoon pumpkin pie spice
- 1 teaspoon baking powder
- ¼ teaspoon salt
Instructions
- Mix the eggs, pumpkin puree, sour cream, and butter.
- In a separate bowl, mix the almond meal, pumpkin pie spice, baking powder, and salt.
- Slowly add the wet ingredients to the dry ingredients to create a smooth consistency. There will be a few clumps in there, but don't worry too much about these.
- Heat up some extra butter in a pan over medium heat. Pour the pancake batter into the pan and cook until bubbles begin to appear on top.
- Flip the pancakes and cook on the other side until browned. Remove from the pan and serve warm.
Can you use coconut flour instead of almond flour?
You could, but it would be MUCH dryer. You’d have to sub in a lot less coconut flour as it’s WAY more absorptive than almond flour. Go a little at a time to get the right consistency for the batter, but the final product will not be the same texture/consistency. I’m not a big fan of coconut flour to be honest, it has it’s uses in combination with almond flour – but by itself it’s a bit dry.
I found these to be extremely crumbly and difficult to turn, so after the second pancake I added one more egg and a little heavy cream to thing the batter. I also added a teaspoon of vanilla extract, a little more pumpkin spice and about a tablespoon and a half of Splenda to sweeten the batter. The last portion of the batch came light, fluffy and no crumbling!
Hey Whitney – sorry to hear. This was a recipe I did a long time ago and might have been using some not-so-fine almond meal. It might be absorbed less liquid and that could be the reason. Glad you were able to figure it out though and glad they came out in the end!
Whitney, I wish I would’ve read the comments before I made these. Lol.
Craig, I think I had the same problem. I’ve never cooked with almond flour before. Actually what I bought was called Almond flour/meal. They were quite gritty. I’ll have to go out and look for something finer. On the bright side, your maple syrup recipe was very good.
Now, the reason I wanted to comment…. Craig, do you happen to know if this recipe is on MyFitnessPal? I can’t figure out which one it is, if it’s there at all? It would be so nice if we could click on a link that added it to our food diary? Not sure if it’s possible, but it sure would be great! Thanks, Karo
New to keto and I love this recipe! What size are your pancakes? I only get 3 x 4-5 in cakes out of this recipe.
We get around 8 that are 4-4.5″ diameter. Try to spread them out a little more if possible.
These came out great!
Can I use almond flour instead of almond meal for this recipe? Or is almond meal the same thing?
Yes – it shouldn’t be a problem to do that.
Hi, I have made these twice using the 1/3 c serving size , and I have never yeilded 8 pancakes! Only 4, what am I doing wrong? They are wonderful!!
Kelly H
Dallas, Tx
Can I use coconut flour in place of almond flour?
Hey Angie,
For some guidelines on how to replace the almond flour, I recommend checking out this link:
https://www.ruled.me/coconu…
Unfortunately, I haven’t tried making these pancakes with coconut flour yet, so I don’t have any tips that extend beyond what you can find in that article.
Thank you!
These look really good; however, is the carb count of the pumpkin pie spice really that high? The USDA website shows one teaspoon as 1.2 total carbs (0.3 fiber) .
We made our own pumpkin pie spice and that was the amount of carbs I found from it. Different brands will have slightly different values depending on what goes into their spice mix.