Today we prepare the recipe for keto pancakes, suitable as a snack or breakfast in the ketogenic diet. They are delicious and quick to make, with no flour and no sugar. With the following recipe you can get 7 – 8 small pancakes (about 4 in). In total they correspond to 3.80 g of carbohydrates. You can comfortably eat them all for a snack. But if you prefer to add blueberries or peanut butter or almond butter, it’s better to halve the pancake portion.
- Difficulty: Very easy
- Cost: Budget-friendly
- Preparation time: 5 Minutes
- Portions: 1
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: All seasons
- Energy 61.47 (Kcal)
- Carbohydrates 3.81 (g) of which sugars 0.11 (g)
- Proteins 4.27 (g)
- Fat 3.44 (g) of which saturated 0.94 (g)of which unsaturated 0.77 (g)
- Fibers 0.00 (g)
- Sodium 69.13 (mg)
Indicative values for a portion of 44 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 1 egg
- 3.5 fl oz coconut cream (or regular cream; can be replaced with full-fat Greek yogurt (about 1/4 cup))
- 1/3 cup water (or milk)
- 1/3 cup lupin flour (can be replaced with almond flour)
- 3/4 tsp baking powder
- 1 tsp butter
- 1 pinch baking soda
Tools
Preparation
To make the ketogenic pancakes, first prepare the batter as follows: break one egg into a medium bowl and beat it with a fork. Then add 3.5 fl oz of coconut cream (about 1/4 cup) — can be replaced with yogurt — and 1/3 cup of water (or milk), continuing to mix with the fork. Finally add about 1/3 cup of lupin flour (or almond flour) + 3/4 tsp of baking powder + a pinch of baking soda (sifted). Beat with the fork until you obtain a smooth batter.
Place on the stove a pancake pan or a regular flat non-stick skillet, grease it with the butter, and when the pan is hot add 2 – 3 tablespoons of batter. Lower the heat and cover with a lid. After 1 or 2 minutes check that the bottom is cooked enough to flip (always use a flat spatula). Then cook the other side as well, this time without the lid, for a few seconds. Transfer the first pancake to a plate and continue until the batter is finished.
Notes
With the full recipe you can obtain 7 – 8 pancakes about 4 in in diameter. Suitable to be eaten as is, for a keto snack or breakfast.
If you want to add, for example, peanut butter or fruit, it’s better to consume only half the pancakes (3-4) to avoid exceeding carbohydrates.
