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- How many carbs are in a plain pancake?
- How to make keto-friendly pancakes
- What is the best low carb flour for pancakes?
- Keto pancake recipe
- Ingredients
- Supplies
- How to Make Keto Almond Flour Pancakes – Step by Step
- Keto pancake mixes
- Keto syrup
- Best low carb pancake syrup
- Low carb pancake toppings
- More keto pancake recipes
Everything you need to know to make the best-tasting keto pancakes ever, all broken down in this epic post. We’re talking the best low-carb flours, syrups, topping ideas, recipes, and more that your body will crave every morning.
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How many carbs are in a plain pancake?
Not surprisingly, traditional pancakes are pretty loaded with carbs. The amount of carbs in a pancake varies, depending on the size, as the Carb Counter reports:
- 2” pancake (aka mini pancake, silver dollar pancakes): 4.4g
- 4” pancake (like the size of a regular Eggo waffle): 17.88g
- 6” pancake: 31.83g
As high as those numbers already are, the total carb count for pancakes gets REALLY staggering when you consider that most people don’t eat just ONE pancake.
And that’s just how many carbs are in homemade pancakes. If you’re eating out, the restaurant might be serving even bigger pancake sizes than what’s on the table above…so yeah, pancakes are high in carbohydrates.
How to make keto-friendly pancakes
To make pancakes that are keto-friendly, there are three elements of the dish you have to consider:
- The pancakes themselves
- The syrup
- The toppings
We’ll explore each element separately to show you how to make the perfect stack of low-carb keto pancakes.
What is the best low carb flour for pancakes?
The best keto flour to use for pancakes depends a little on what your main priority is: texture, minimum carbs, or nutritional value. Here’s a table comparing various types of flour, as summarized from Perfect Keto:
| Type of flour | Net carbs (per 1/4 cup) | Considerations for use | Nutrition |
| Regular or whole wheat flour | 22-23g | N/A | N/A |
Coconut flour  | 6g |
|
|
| Almond flour (made from almonds with skin removed)   | 3g |
|
|
Almond meal (made from almonds with skin intact)  | 3g |
|
|
Flax seed meal  | 0g |
|
|
Using regular or even whole wheat flour is a no-go if you’re trying to make low-carb pancakes. If matching the texture of regular pancakes is your goal, the key is to use a finely-ground flour. The best option is almond flour, followed by coconut flour.
If you want the least amount of carbs possible in your keto pancakes, flax seed meal has zero net carbs. However, keep in mind that the lowest carb flours tend to be coarser, and the coarser a flour or meal you use, the less your keto pancakes will match the soft texture of traditional pancakes.
Of course, if your goal is to incorporate certain nutrients into your diet, you’ll have to choose the appropriate flour or meal that has what you want.
WARNING: Low-carb flours CANNOT be substituted for regular flour on a one-to-one basis. They also differ from each other quite a bit in terms of how they interact with the other ingredients in a pancake recipe. If you don’t already have experience making keto pancakes, we strongly recommend starting off with one of the low carb pancake recipes below.
Keto pancake recipe
Here’s the perfect recipe for low-carb yet soft, fluffy pancakes! This makes a single serving of pancakes for one person, which is approximately 2-3 medium pancakes.
Ingredients
- 1 large egg
- 1/2 tablespoon milk or nut-milk of your choice
- 1 ounce cream cheese
- 1/3 cup almond flour
- 1/4 teaspoon cinnamon
- 1/4 teaspoon erythritol (or other low-carb sweetener of your choice)
- 1/2 teaspoon vanilla or maple extract, optional
Supplies
How to Make Keto Almond Flour Pancakes – Step by Step
- Step 1. Put all ingredients in a blender. Add the wet ingredients first, to ensure the ingredients mix well and don’t stick to the blades.
- Step 2. Blend until smooth, stopping occasionally to stir the ingredients by hand and scrape down the sides with a rubber spatula.
- Step 3. Heat a non-stick skillet pan on medium heat.
- Step 4. Pour enough batter into the pan to form the pancake size you want.
- Step 5. Cover and let cook for a few minutes, until you see bubbles start to form.
- Step 6. Flip and cook another few minutes until browned as desired, then remove from pan.
- Step 7. Repeat steps 4-6 until all batter is used up.
- Step 8. Serve with desired toppings.
Keto pancake mixes
| Brand | Net carbs per serving | Additional ingredients needed |
Keto and Co Pancake and Waffle Mix  | 2g per 2 pancakes | Per batch of 5-6 pancakes:
|
Good Dee’s Pancake Mix  | 1g per 2 pancakes | Per batch of 4 pancakes:
|
Keto syrup
Check out our post with a homemade keto syrup recipe that only uses 3 ingredients!
Best low carb pancake syrup
We’ve also compiled the best store-bought syrups, if you prefer the convenience.
Lakanto Maple-Flavored Sugar-Free Syrup
- 1/2 gram of net carbs per tablespoon
- Sweetened with monkfruit
All-U-Lose Maple Syrup
- 0.62 grams of net carbs per teaspoon
- Sweetened with allulose
Smuckers Sugar-Free Maple Syrup
- 1 gram of net carbs per 1/4 cup
- Sweetened with splenda
Low carb pancake toppings
The final part to an epic keto pancake dish is adding extra toppings. Here are some pancake topping ideas that are low-carb:
- Certain berries
- Blackberries
- Raspberries
- Strawberries
- Cinnamon
- Butter
- Coconut cream
- Shredded coconut
- Sliced almonds
- Crushed macadamia nuts
- Low-carb powdered sugar
- Low-carb chocolate sauce
- Low carb dark chocolate chips or cacao nibs
- Cocoa powder
More keto pancake recipes
Here’s a round-up of other low-carb pancake recipes to try, using a wide variety of keto-friendly ingredients.
Coconut flour pancakes
These paleo, gluten-free, dairy-free, eggless vegan pancakes are made with coconut flour, which can be difficult to use if you have no experience with it. Play it safe with a tested recipe like this one.
- Calories: 242
- Carbs: 6g
- Fat: 19g
- Fiber: 3g
- Protein: 8g
- NET CARBS: 3g
(via The Big Man’s World)
Low carb banana pancakes
A flourless pancake recipe that only requires 3 ingredients.
- Calories: 157
- Carbs: 19g
- Fat: 6g
- Fiber: 6g
- NET CARBS: 13g
(via Living Chirply)
Protein powder pancakes
This recipe sneaks in so many high-protein foods like chia seeds and Greek yogurt, and some zucchini squash too. Talk about healthy!
- Calories: 246
- Carbs: 15g
- Fat: 8g
- Fiber: 5g
- Protein: 28g
- NET CARBS: 10g
(via Bites of Wellness)
Cream cheese pancakes
These pumpkin-flavored pancakes taste like a keto dessert breakfast.
- Calories: 230
- Carbs: 9g
- Fat: 16g
- Fiber: 4g
- Protein: 8g
- NET CARBS: 5g
(via Beauty and the Foodie)
Cottage cheese pancakes
Extra fluffy pancakes from the cottage cheese curds.
- Calories: 291
- Carbs: 13g
- Fat: 16g
- Fiber: 5g
- Protein: 18g
- NET CARBS: 7g
(via Healthy Recipes Blog)
Sour cream pancakes
You can also use heavy cream to make these pancakes.
- Calories: 77
- Fat: 7g
- Protein: 1g
- NET CARBS: 1g
(via Low Carb Yum)
Ricotta cheese pancakes
These souffle-like pancakes are super thick and fluffy.
- Calories: 55
- Carbs: 1g
- Fat: 4g
- Protein: 4g
(via The Big Apple Mama)
Flaxseed pancakes
A recipe that calls for really unique ingredients, like sunflower meal, avocado oil, and even sparkling water.
- Calories: 297
- Carbs: 7g
- Fat: 26g
- Fiber: 3g
- Protein: 9g
- NET CARBS: 4g
(via Wholesome Yum)
You’ve probably learned everything there is to know (and then some!) about making the best keto pancakes ever. We’ve covered various flours and mixes, syrup options, and topping ideas to help you create a perfect keto breakfast!
- 1 large egg
- 1/2 tablespoon milk or nut-milk of your choice
- 1 ounces cream cheese
- 1/3 cup almond flour
- 1/4 teaspoon cinnamon
- 1/4 teaspoon erythritol or other low-carb sweetener of your choice
- 1/2 teaspoon vanilla or maple extract, optional
- Put all ingredients in a blender. Add the wet ingredients first, to ensure the ingredients mix well and don't stick to the blades.
Blend until smooth, stopping occasionally to stir the ingredients by hand and scrape down the sides using a rubber spatula.
- Heat a non-stick skillet pan on medium heat.
- Pour enough batter into the pan to form the pancake size you want.
- Cover and let cook for a few minutes, until you see bubbles start to form.
- Flip and cook another few minutes until browned as desired, then remove from pan.
- Repeat steps 4-6 until all batter is used up.
- Serve with desired toppings.
This recipe makes 2-3 medium pancakes.
Goes great with this excellent keto syrup!
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