Food

Best Keto Pancakes for 2019 National Pancake Day

Best Keto Pancakes for 2019 National Pancake Day

National Pancake Day will take place this coming March 12. As the name says, this occasion is the perfect time to delight in keto pancakes – if you want to join in the fun and satisfy your sweet tooth.

In today’s post, we’re going to share with you five low-carb, ketogenic pancake recipes. These pancakes are great to snack on, consume as a standalone meal, or enjoy as a dessert.

Love chocolate-flavored pancakes? Pancakes with chia? We’ve made sure that our pancake selections taste awesome and meet your ketogenic lifestyle goals.


National Pancake Day

Pancake Day is also called Shrove Tuesday, Mardi Gras, or Fat Tuesday. It’s a Christian feast day before Ash Wednesday (or Lent) the following day. This is an opportune time to indulge in eggs and fats, basically, use up all the remaining ingredients left in your pantry.

What about its history? You’ll be surprised to know that National Pancake Day is linked to pagan celebrations which date back to 133-31 B.C. It has also been said that a bell, called a “pancake bell,” was rung to call Anglo-Saxon Christians to confess their sins.

Christian or pagan, it doesn’t matter. We all love a taste of pancakes on this food holiday. Before we dig into some recipes, let’s learn some fun facts about pancakes...


Pancake Fun Facts

1. Ötzi the Iceman invented pancakes.

National Geographic suggests that our prehistoric ancestor, the Similaun Man or Ötzi, created the first pancake. His remains revealed that one of the foods he ate was a form of flat cake made from batter and fried [1].


2. Pancake races are being held in the UK.

People take Pancake Day celebration to the next level by organizing pancake races in backyards, the streets, and schools. Families and friends would group themselves into teams. Each team had a frying pan and pancake. Whoever did the most pancake flips while running wins the race. The rules may vary.


3. Dominic Cuzzacrea did the highest pancake toss.

According to the Guinness World Records, the highest pancake toss measured 9.47 meters. Dominic Cuzzacrea achieved it on November 13, 2010.


Are Pancakes Keto-Friendly?

Pancakes can be eaten on a ketogenic diet depending on how you make them. The key is to choose low-carbohydrate, high-fat ingredients.

Ditch wheat flour and instead, use any of the following: Almond flour, coconut flour, psyllium husk, and ground flax. Consider adding coconut oil which gives you medium chain triglycerides (MCTs) [2].

To sweeten a keto pancake, use erythritol as it won’t increase your blood glucose.


How to Celebrate National Pancake Day While
on Keto

1. Get rid of traditional high-carbohydrate ingredients.

A regular pancake can spike your blood sugar. Watch out for ingredients such as white sugar, syrup, and all-purpose flour. You can enjoy a low-carb pancake that still tastes as good and benefits your health.


2. Use keto pancakes as hamburger buns.

Why not make a hamburger out of two keto pancakes? Put bacon and a sunny side up egg in between the pancakes. Now that’s the ultimate keto treat.


3. Cook the pancakes in coconut oil.

Coconut oil doesn’t just add texture and flavor to your pancakes, but it also helps boost ketosis. Coconut oil improves your HDL (good cholesterol) levels and lowers your LDL (bad cholesterol) levels.


5 Delicious Keto Pancake Recipes for National Pancake Day

If you’re ready to try one of these keto pancakes for March 12, below are some of the best options.


1. 6-Ingredient pancakes

Pancakes don’t have to be complicated to taste good. This keto pancake recipe is a classic. You can make this not just on Pancake Day, but also for your daily breakfast. The best part is that it only requires only six simple ingredients. We made sure to add cinnamon, a spice with antioxidant and anti-inflammatory properties. Another way that cinnamon benefits those on keto is that it curbs blood sugar. A study shows that cinnamon has a substance called insulin-potentiating factor [3]. Coconut oil is another keto ingredient in this recipe to make sure that you stay in ketosis.


cup-of-coffee-and-a-stack-of-pancakes-top-view.

Preparation time: Cooking time: Serve: 6


Ingredients:

  • 1 cup almond flour
  • ¼ cup coconut flour
  • 1 teaspoon baking powder
  • 2 tablespoons powdered erythritol
  • ¼ cup melted and cooled coconut oil
  • 1 pinch salt
  • 1 pinch cinnamon
  • 5 large eggs
  • 1 teaspoon vanilla extract
  • ⅓ cup unsweetened coconut milk

Instructions:

  1. Combine all ingredients in a food blender.
  2. Blend on high until smooth.
  3. Let the batter rest for 5 minutes.
  4. In the meantime, heat a skillet over medium heat.
  5. Drop the batter (desired amount) onto the skillet.
  6. Cook the pancakes for 2 minutes per side.
  7. Serve pancakes warm.

Calories

200

Total Fat 18.7g

Saturated Fat 12.2g

Cholesterol 155mg

Sodium 64mg

Total Carbohydrate 2.5g

Dietary Fiber 1g

Total Sugars 0.8g

Protein 6.7g


2. Coconut pancakes

Go tropical on National Pancake day with these tasty coconut pancakes. Coconut is a star player in any keto recipe, thanks to its MCT oil content. Studies suggest that MCT helps lower fat mass, which makes our keto pancakes an excellent addition to your fitness plan [5]. You can prepare this recipe for only 25 minutes. Share these coconut pancakes with your fitness buddies or enjoy them by yourself. Four servings will give you 16.1 grams of fat, 8.1 grams of carbohydrates, and 10.9 grams of protein.

Preparation time: Cooking time: Serve: 4


Ingredients:

  • 6 large eggs
  • ½ cup coconut flour
  • ¾ cup unsweetened coconut milk
  • 2 tablespoons melted coconut oil
  • 1 pinch salt
  • 1 teaspoon baking powder
  • 1 tablespoon powdered erythritol

Instructions:

  1. Separate egg yolks and egg whites and place into separate bowls.
  2. Beat egg whites with a pinch of salt until soft peaks form.
  3. Beat egg yolks and powdered erythritol.
  4. Fold the coconut flour, coconut oil, and baking powder into the egg yolks. Add the coconut milk.
  5. Gradually fold in the egg whites.
  6. Stir until smooth.
  7. Heat skillet over medium-high heat. Spray with some cooking spray.
  8. Drop the desired amount of the batter into the skillet.
  9. Cook until bubbles appear on the surface. Flip the pancakes and continue to cook for 1 ½ minutes.
  10. Serve pancakes warm.


Calories

217

Total Fat 16.1g

Saturated Fat 9.7g

Cholesterol 279mg

Sodium 105mg

Total Carbohydrate 8.1g

Dietary Fiber 4.5g

Total Sugars 0.6g

Protein 10.9g


3. Mascarpone pancakes

Mascarpone is buttery Italian cream cheese with a high fat content. It’s a must-have ingredient for ketogenic desserts, especially pancakes. For that reason, we’ve come up with these mascarpone pancakes. Our recipe has 11.8 grams of total fat, 3.1 grams of carbohydrates, and 9.9 grams of protein. You’ll love the fact that mascarpone complements fruits. So when you’re done making mascarpone pancakes, eat it alongside berries. Choose keto-friendly berries such as blueberries, strawberries, and raspberries.

Preparation time: Cooking time: Serve: 4


Ingredients:

  • 4oz. mascarpone cheese
  • 2oz. almond flour
  • 3 large eggs
  • ½ teaspoon baking powder
  • 1 teaspoon vanilla extract
  • Coconut oil, for cooking

Instructions:

  1. Melt the mascarpone cheese in a microwave safe bowl.
  2. Fold in the almond flour, eggs, baking powder, and vanilla. You can add the desired sweetener at this point.
  3. Heat some coconut oil in a skillet.
  4. Drop the desired amount of the batter into the skillet.
  5. Cook until golden-brown.
  6. Serve with desired fruits.

Calories

158

Total Fat 11.8g

Saturated Fat 3.8g

Cholesterol 154mg

Sodium 80mg

Total Carbohydrate 3.1g

Dietary Fiber 1g

Total Sugars 0.4g

Protein 9.9g


4. Protein chocolate pancakes

There’s nothing more satiating than protein chocolate pancakes. With whey protein as a noteworthy ingredient, this recipe benefits gym-goers and fitness enthusiasts. Whey protein is known to help build your muscle, decrease body fat, and boost athletic performance [4]. We made sure that you won’t go overboard with protein. That way, you can meet your macro needs for keto. Since regular milk can be high in sugar, for this recipe, we replaced it with a keto-friendly substitute which is almond milk. Almond milk is an excellent source of vitamin D, E, and some trace minerals.


fork-on-a-pile-of-chocolate-pancakes-on-a-white-wooden-table

Preparation time: Cooking time: Serve: 4


Ingredients:

  • 4 scoops chocolate whey protein
  • 2 teaspoons baking powder
  • 4 large eggs
  • ¾ cup almond milk

Instructions:

  1. Combine all the ingredients in a food blender.
  2. Blend until smooth.
  3. Heat skillet over medium-high heat. Spray with cooking oil.
  4. Pour ⅓ cup of the batter into the skillet. Cook pancakes for 2 minutes per side.
  5. Serve pancakes warm.

Calories

307

Total Fat 18.2g

Saturated Fat 12.6g

Cholesterol 226mg

Sodium 169mg

Total Carbohydrate 9.1g

Dietary Fiber 2.1g

Total Sugars 3.9g

Protein 27.3g


5. Keto chia pancakes

This low-calorie, high-fat recipe uses chia seeds as the star player. Since chia seeds require more prep time, you’ll have to soak them in almond milk the night before. Chia seeds have phytochemicals which lower your risk for chronic disease. They also contain high levels of polyunsaturated fatty acids (PUFAs) that support your ketogenic lifestyle [6]. We would recommend keto chia pancakes as a hearty breakfast or afternoon snack for the entire family.

Preparation time: Cooking time: Serve: 10


Ingredients:

  • 3 tablespoons chia seeds
  • 3 large eggs
  • 1 tablespoon granulated erythritol
  • ¾ cup almond milk
  • 2oz. almond flour
  • 1 teaspoon baking powder

Instructions:

  1. Combine the chia seeds and almond milk in a jar night before.
  2. In the morning, fold in the remaining ingredients.
  3. Heat some coconut oil in a pan.
  4. Pour the desired amount of the batter into the skillet. Cook until golden then flip and continue to cook until golden on the other side.
  5. Serve warm.


Calories

103

Total Fat 8.9g

Saturated Fat 4.6g

Cholesterol 56mg

Sodium 25mg

Total Carbohydrate 3.6g

Dietary Fiber 2.3g

Total Sugars 0.7g

Protein 4g


Conclusion

Celebrate National Pancake Day even when on keto with our healthy low-carb, high-fat pancake recipes. As you can see, we’ve used ingredients that will make you remain in ketosis. We don’t want you to feel left out! Most importantly, we care about the fact that pancakes should taste amazing. Try one of these pancakes on March 12 and let us know what you think.


Takeaways

  • National Pancake Day is the perfect occasion to eat more healthy fat.
  • You can use ingredients that ensure you achieve ketosis, at the same time make your pancakes taste good.
  • Keto substitutes include coconut oil, almond milk and flour, mascarpone cheese, and chia seeds.
  • Fruits make the best pairing for pancakes. Go keto by choosing berries.
  • Add whey protein for a fitness boost.

References

  1. Rupp P. Hot off the Griddle, Here’s the History of Pancakes. 2018 February - https://www.nationalgeographic.com/people-and-culture/food/the-plate/2014/05/21/hot-off-the-griddle-heres-the-history-of-pancakes/
  2. Wang Y et al. Medium Chain Triglycerides enhances exercise endurance through the increased mitochondrial biogenesis and metabolism. 2018 February - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5805166/
  3. Rao PV, Gan SH. Cinnamon: A Multifaceted Medicinal Plant. 2014 April - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/
  4. Wilborn CD et al. The Effects of Pre- and Post-Exercise Whey vs. Casein Protein Consumption on Body Composition and Performance Measures in Collegiate Female Athletes. 2013 March - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761774/
  5. St-Onge MP, Bosarge A. Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. 2008 March - https://www.ncbi.nlm.nih.gov/pubmed/18326600
  6. Ali NM et al. The Promising Future of Chia, Salvia hispanica L. 2012 November - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3518271/

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