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Low-Carb Pancakes (Gluten-Free & Dairy-Free)

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 349
Protein 19g
Fat 17g
Carbs 23g
Total Time
https://youtu.be/q91N-tLH1E0

Low carb pancakes? You can have that familiar and comforting fluffy pancake while keeping the net carbs at 23g per serving. The key is using coconut flour in this keto pancake. 

 

Pancakes are a food item found all over the world, made in a wide variety of ways— one of those food items that no one culture can claim ownership. There are many distinct cultural variations, some thick, light and fluffy, some thin or bubbly, some fermented. All of them made out of a wide variety of grains and other ingredients found all over the world. The ancient Greeks had a kind of pancake even, although it was very different than the ones we are used to eating today. 

 

Pancakes are an extremely easy dish to make when you’re busy and on the go since you can make a large amount of batter and set it aside in your fridge. As you get familiar with the recipe, you can experiment with ingredients such as cream cheese, greek yogurt, almond flour or other nut flours. A cream cheese pancake is another way to go low carb while getting all the flavor of a high carb pancake. 

 

Things like agave nectar are a way to have nice syrupy drizzle on top while keeping your carbs low. You can also use fruit like blueberries or sliced peaches to help sweeten your pancake. Of course, there is always chocolate to add as well but consider using low sugar chocolate. There are also jams that use stevia, nut butter, heavy cream,  and other sugar-free syrup to use to help top your pancakes. You’ll be glad you tried this delicious coconut pancake recipe. 

 

This isn’t your ordinary pancakes recipe, but it sure hits the spot when you’re watching your carbs. If you enjoyed this low carb pancake for weekly breakfasts, please drop me a comment or send me a message. I would love to hear from you!  Keep happy and healthy! Bon Appetit!

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Low-Carb Pancakes (Gluten-Free & Dairy-Free)

Ingredients

Ingredients for 1 serving:

  • Wet
    • 4 egg whites
      • Substitutes: whole eggs or milled flax seed (vegan option)
    • 1/3 cup coconut cream
      • Substitutes: Greek yogurt, heavy cream (dairy option) or almond butter with a little almond milk
    • 1 teaspoon vanilla extract
  • Dry
    • 1/3 cup coconut flour
      • Substitutes: fine almond flour 
    • 1/2 teaspoon baking powder
    • 1 packet (1g) Stevia in the raw
      • Substitutes: raw sugar, raw honey
  • Garnish
    • low-calorie (sugar-free) maple syrup
    • cinnamon to taste

 

Steps
  1. Mix together all the dry ingredients in a small bowl.
  2. Tip for fluffy pancakes: In a separate bowl, beat egg whites (or eggs) with a pinch of sea salt until they are fluffy and almost appears like a foam.  This will likely take about 5 or 6 minutes if doing it by hand (but the upside is you’ll burn some calories in the process).
  3. Add the dry ingredients to the egg whites and nix together.  Then add the coconut cream and vanilla extract.  Mix together.  If you find that the mixture is too thick, then simply add tablespoons of coconut cream to the mixture until it is thinner.  Note: a mixed coconut flour batter will always appear a little thicker than an all-purpose flour mixture.
  4. Set a nonstick skillet on medium-high heat and spray with coconut oil (or preferred cooking spray).
  5. Once the skillet is hot, add 1 tablespoon of batter (per pancake) to the skillet, then cover and cook for 1 minute.  After about 1 minute, flip the pancake using a spatula and cover and cook for an additional 45 seconds.
  6. Repeat until all the batter is gone.

 

Approximate macros for 1 serving (without cinnamon):

Available in the FitMenCook app

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Calories
349
Protein
19g
Fat
17g
Carbs
23g
Sodium
-
Fiber
13g
Sugar
5g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.