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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

November is Diabetes Awareness month so there is a lot of focus on lower carbohydrate and low-glycemic recipes.  Incidentally, this is a pretty timely post because I’ve been meaning to address a number of requests for lower-carb recipes and I wanted to tackle a very common breakfast recipe that tends to be higher in carbohydrates – pancakes.

Don’t believe the hype!  You can still enjoy flavorful food without some of the ingredients that tend to enhance food flavor and texture.

This recipe is a great “base” recipe for others that may require making substitutions because of dietary restrictions.  Check out my notes below and watch the video for a full explanation.

Enjoy!

OAN, I’m really digging the Copper Pan in this video! Easiest cooking surface I’ve used to date.  All I did was wipe it clean with a paper towel.  I picked mine up from Kohls – definitely would add this to a Fit Cook’s Christmas Gift List.

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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

Open this recipe in the FitMenCook app to add the ingredients to your shopping list, scale the recipe and track your calories. Enjoy!

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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.