I discovered the recipe for keto pancakes during my last course on the ketogenic diet; they were a revelation. They are more flavorful than traditional pancakes, soft and almost creamy inside. It’s impossible not to love them. The main ingredients are lupin flour available here, oat flour available here, water, eggs and low-carb maple-style syrup or this one (replaceable with honey for those who prefer). Therefore, regardless of which syrup you choose, these pancakes contain no sugar or milk, yet they are delicious. They are ideal for those following a ketogenic diet or for diabetics. Being free of white flour, they are also perfect for celiacs and for those who are lactose intolerant.
Which flour do we use to make gluten-free, lactose-free, sugar-free pancakes?
The pancakes suitable for various intolerances are made with oat flour and lupin flour. A fantastic pairing that makes every recipe a success.
WITH THE FULL RECIPE (USING ZERO SYRUP or similar) you get 10 pancakes about 4 in in diameter. A single pancake has 20 calories, 1.7 g carbs, 1.6 g protein, 0.7 g fat
Followed by other interesting recipes:
- Difficulty: Very easy
- Cost: Inexpensive
- Preparation time: 5 Minutes
- Portions: 10 pieces
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: All seasons
Ingredients
- 2.5 tbsp lupin flour
- 2.5 tbsp oat flour
- 1/4 cup water
- 1 egg
- Half tsp baking powder
- 1 tsp maple syrup (or low-carb syrup) (or use ZERO_SYRUP. Click to learn more. Or use honey)
Tools
- 1 pan 10 in diameter
Preparation
Break 1 egg into a bowl, add this keto pancake syrup (or honey for those who prefer) and beat with a fork. Add the oat flour and the lupin flour, the sifted baking powder and the water, continue mixing until the batter is thick and free of lumps.
Heat a pan, pour a small amount of batter (about 1/4 cup of batter per pancake), wait about 1 minute and when bubbles form on the surface you can flip the pancake (keep the heat low).
Continue like this until the batter is finished.
Place the first pancake on a plate, drizzle a little honey (or syrup) and continue alternating until you have a stack. Finish with honey and blueberries or other toppings as desired.
Storing the Pancakes
Pancakes can be stored at room temperature, in the refrigerator, or in the freezer. In any case it is advisable to let them cool first.
To store pancakes at room temperature for up to 12 hours, place them in an airtight container or wrap them with plastic wrap.
To store pancakes in the refrigerator place them in an airtight container; they will keep for 3 days.
To use pancakes from the freezer, place them in an airtight container; they will keep for 2–3 months.
In any case, before eating you can reheat them slightly in a pan, in the microwave, in a hot oven, or in a water bath, as you prefer. They will taste like freshly made.
Questions & Answers
Besides Zero Syrup, what other topping do you recommend to avoid excess calories and carbs? For now I’m using honey.
There are many tasty, suitable toppings for pancakes.
Maple syrup: A classic. 1 tablespoon (20 g) contains 52 calories and 13 g of carbohydrates, 0 protein, 0 fat.
Agave syrup: 1 tablespoon (20 g) contains 62 calories and 15.3 g of carbohydrates, <0.1 g protein, <0.1 g fat.
Almond butter: 1 tablespoon (20 g) contains 131 calories and 1.3 g of carbohydrates, 5 g protein, 11.2 g fat (given the low carbohydrate content, medium protein and high fat, it is suitable for a Keto diet).
Hazelnut paste: 1 tablespoon (20 g) contains 126 calories and 3.2 g of carbohydrates, 3 g protein, 12.2 g fat (low carbs, medium protein, high fat — suitable for Keto).
Greek yogurt 0% fat: 100 g (about 1/2 cup) contains 54 calories, 3 g carbs, 10.3 g protein, 0 g fat.
Whole Greek yogurt: 100 g (about 1/2 cup) contains 54 calories, 4 g carbs, 8.9 g protein, 5 g fat (low carbs, higher protein and fat — suitable for Keto).
Sugar-free whipped cream: 50 g contains 170 calories, 1.5 g carbs, 1.5 g protein, 17.5 g fat (low carbs, medium protein, high fat — suitable for Keto).
Blueberries: 50 g (about 1.8 oz) contains 30 calories, 7.2 g carbs, 0.4 g protein, 0.2 g fat.How many pancakes does this recipe make?
The number of pancakes depends on the size; for example, with a diameter of about 4 in you get approximately 10 pancakes.
How many calories and carbohydrates do these pancakes contain?
The whole recipe — i.e., 10 pancakes about 4 in in diameter — has: 247 calories, 25.8 g carbohydrates, 16.4 g protein, and 7.2 g fat. If we talk about one pancake: 24.7 calories, 2.58 g carbohydrates, 1.64 g protein, and 0.72 g fat.
Are they suitable for a Keto diet?
They could work for a Keto diet; the only note is that they are low in fat, so you might use hazelnut paste instead of honey, which — besides being rich in good fats — is also low in carbohydrates.
Are they good for a balanced diet?
Certainly — they are suitable both for a balanced diet aimed at weight loss and for a diet to maintain body weight.
