High Protein, Low Carb Pancakes!
One day last week my body decided that I want pancakes. I had to create a recipe that resulted in the perfect, fluffy, high protein, low carb pancakes. This post is my success!
I never even liked pancakes to begin with. In the days before keto, I never ordered pancakes at diners, or ever thought highly of them. It’s just that my idea of a treat involved pounds of chocolate in all different forms. Pancakes to me were just round pieces of bread in a stack. They were delicious, but I never craved them as much as brownies or cookies.
Even so, for some reason beyond my understanding, I wanted pancakes. And badly. After looking through dozens of recipes for simple, low carb pancakes, there were a few decent ones but they were incredibly high in calories and required tons of ingredients. I wanted something simple and affordable that doesn’t involve using up a whole cup of almond flour- that stuff’s expensive.
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Protein pancakes sounded like a good contender. Unfortunately, the protein pancake recipes I’d been seeing were not looking so appetizing so I did what any desperate Tasteaholic would do in this situation- create my own low carb pancakes. It took a week and 4 official attempts at fluffy, moist, low carb, protein pancakes. It was a great week for us… eating pancakes infinitely more times than usual, and I finally got the right combination of ingredients! Here’s a sneak peek at the method, highly technical notes and all:
Protein Powder
It’s important to know which protein powder to use when baking. You can go the route of unflavored if you wish, but I like to purchase a big jug of Creamy Vanilla flavored Isopure Whey Protein Powder. It’s affordable considering the lack of additives and fillers many other brands use. The Creamy Vanilla flavor is 0 carb, full of protein and tastes great. The brand itself packs a lot of greatness into one scoop of the protein powder. It’s full of vitamins and minerals and I consider it one of the best supplements to my diet.
You can also try out casein protein powder (which is a similar protein found in milk). It’s a slower metabolizing protein and works very well as a thickener in recipes.
Recipe Notes
Not only did I discover the right combination of ingredients (for personal preference), I also fine-tuned my method of making the pancakes themselves. Here are some handy tips I can pass on:
- Use Softened Butter
Use softened butter in the pancake batter instead of melted butter, or say coconut oil. This ensures extra moisture in the pancakes since the butter melts while cooking and remains inside the pancakes rather than seeping out. - Cooking on the Right Fat
We tried these pancakes on several different fats including coconut oil, spray oil, butter and bacon grease. We wouldn’t recommend using butter as it tends to burn when left on the heat too long. Coconut oil and spray oil worked equally well in creating nice, uniformly brown pancakes. Our favorite oil for cooking pancakes was bacon grease! It made our pancakes extra crispy on the outside without browning them too much. - Watch Your Heat
If your pan/griddle is too hot, your pancakes will burn before they’re properly cooked. If your pan is not hot enough your pancakes won’t be fluffy – the batter will spread to the edges of the pan and the pancake won’t brown properly. Try the pancakes on a medium flame and adjust from there. - Do not Press the Pancake
Due to impatience the first time, I thought the pancake would cook faster if I pressed on it with the spatula after flipping it. I was wrong. Ended up with very tough and dry pancakes. - Flipping Only When Ready
The pancakes should cook on their first side longer than the second side. A good way to tell when the pancakes are ready to be flipped is when the air bubbles that escape through the top are not refilled with surrounding batter. Using a wide spatula, wedge and wiggle it underneath and with one swift motion of the wrist, flip the pancake. When flipped, do not move it, let the pancake cook undisturbed. Moving the pancake around could rip the pancake. - Drench in Butter and Syrup
No matter your diet, a pancake is lonely without butter and syrup. In our case, we used Kerrygold Salted Irish Butter and Walden Farms Calorie-free Pancake Syrup. The syrup tastes great and has 0 grams of carbs.
Want More Pancakes? Try These!
We would recommend these low carb pancakes to anyone- low carb diet or not! They’re delicious, fluffy, moist and flavorful. The addition of bacon added some savory notes to the pancakes. We’re excited to try this recipe with some added berries, nuts, chocolate chips, peanut butter and other add ins!
If you don’t have Belgian Cookie Speculoos Syrup (it’s a pretty specific ingredient) you can also use any kind of 0 carb sweetener in it’s place. The syrup is sweetened with Splenda, so the granulated version would work well in the pancakes. The taste of the Speculoos syrup mimics the pancake taste very well, but omitting it completely will still leave you with tasty pancakes.
Onto the Recipe!
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Print Recipe
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Macros per serving:
• 500 Calories
• 37g of Fat
• 38g of Protein
• 1g of Carbs
Serves |
2 servings |
Prep Time |
10 minutes |
Cook Time |
10 minutes |
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Servings: servings |
- 2 scoops vanilla protein powder (25g of protein per scoop)
- 2 tsp baking powder
- 1 pinch salt
- 1 tbsp coconut flour
- 2 eggs
- 1/4 tsp vanilla extract
- 4 tbsp unsalted butter (softened)
- 1 tbsp heavy cream
- 2 tbsp Belgian cookie syrup (optional)
- 2 strips bacon
- Combine all your dry ingredients and set aside.
- Combine all your wet ingredients. Make sure the butter you’re using is salted (or add some additional salt to the batter) and softened. Softened butter will melt as you're cooking your pancakes and add more moisture.
- Make a well in the dry ingredients and pour your wet ingredients in. Mix with a spoon until the batter is just combined. The batter should be chunky! Do not over mix!
- At this point, you can add in any fold-ins you’d like. They can be berries, nuts, chocolate chips or, in our case, bacon! We cooked and chopped up 4 strips of bacon and added them to our pancake batter.
- Heat up a pan or a skillet with some oil (or bacon grease! It gave our pancake a crunchy outer shell without burning them). Use butter with caution as it tends to burn if let on the pan for too long. We recommend coconut oil.
- Use an ice cream scoop or a ¼ cup measuring spoon/cup to ladle pancake batter onto your pan.
- Let the pancake cook undisturbed until you see bubbles forming on the top. If the bubbles pop right away and are filled with surrounding batter, it’s too early to flip the pancake. Wait until the bubbles pop and the holes remain.
- Flip with a spatula in one swift motion and let the pancake cook on its second side for about a minute. Don’t overcook.
- Transfer to a plate and add a little butter to the top of each pancake.
- Serve stacked with a drizzle of sugar-free pancake syrup!
- Enjoy!
Loved this recipe? Let us know! Something didn’t quite turn out right? Ask us in the comments below or contact us– we respond to comments every day and would love to hear from you and help you out! And check out all our keto recipes to learn to make more delicious and healthy meals!
NUTRITIONAL DISCLAIMER
The content on this website should not be taken as medical advice and you should ALWAYS consult with your doctor before starting any diet or exercise program. We provide nutritional data for our recipes as a courtesy to our readers. We use Total Keto Diet app software to calculate the nutrition and we remove fiber and sugar alcohols, like erythritol, from the total carbohydrate count to get to the net carb count, as they do not affect your blood glucose levels. You should independently calculate nutritional information on your own and not rely on our data. The website or content herein is not intended to cure, prevent, diagnose or treat any disease. This website shall not be liable for adverse reactions or any other outcome resulting from the use of recipes or recommendations on the Website or actions you take as a result. Any action you take is strictly at your own risk.
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I didn’t see an option to share my pic. I took one because they looked so amazing.
People usually post photos to social media, like Facebook or Instagram and tag us 🙂
I made these this morning and yum! I only had plain protein powder and butter rum syrup so I added extra vanilla. I wish you could see the pic of these beauties. I made “regular” pancakes for my no -low carb family and these looked the same…fluffy and big!
Yay! So happy they worked out for you! Next time, send us a pic, we’d love to feature it.
Amazing!! I’ve just started Keto, and I really do love my pancakes. I’ll have to forgo the maple syrup, but I’ve made a berry coulis and a dash of cream will do nicely. This recipe is THE ONLY PANCAKE RECIPE YOULL NEED! After 5 miserable attempts, I’m super stoked to find such a simple and perfect recipe. Thank you!!
We use Walden Farm’s Sugar Free Maple Syrup, it tastes like the real thing!
These were amazing!!! They’ve met all of my expectation: fluffy and flavorful. Better than real pancakes. I topped them with the Bday cake protein almond butter from Buff Bake. Loving the macros as well!
That’s so great to hear, Sahara! We’re glad you enjoy them as much as we do 🙂
I tried making these, but the “batter” is actually super thick, so thick I had to spread it in the pan myself. The only thing I changed was omitting the cookie syrup and used a couple drops of stevia glycerite instead. Anyone had this problem??!
Skipping the syrup definitely reduced to overall moisture of your batter. I would add some extra almond milk to help the batter move easier.
Are the macros for pancakes with or without the bacon?
Hey Olivia,
The macros include the bacon. If you want to count without, subtract values for 1 cooked piece from the macros (per serving).
Hi, I’m from Mexico City and I don’t know the name of heavy cream here. I was wondering if I could skip this ingredient or should I use something else in case I don’t find heavy cream at the supermarket.
They look delicious and I’m looking forward to try them.
Thanks! 🙂
Hey Pao,
A few people here said there is a brand called Lyncott and it goes by the name Crema Para Batir. It’s usually not right by the milk, look for it on the top shelf close to the tubs of crema and yogurt. Let me know if you find it!
I have tried to make numerous pancakes with so many failed attempts it pitiful. I did make a few changes though I only used two eggs I use coconut oil for the butter and I admitted the salt. For my low carb toppings I took frozen raspberries with vanilla Stevia drops and microwave them until they got sick and then I added some collagen powder to thicken up the Berries. I only used two eggs because I wanted to have less servings as it was just me who was going to be eating them. I also lowered my other amounts so I wouldn’t have to large of a batter.
Love the raspberry idea!
make these at least 2 times a week. been trying all kinds of lowcarb recipes for waffles & pancakes but have got nowhere as delicious as these are!!!!! thank you thank you. i use mrs.butterworth’s sugar free syrup-its still sweet and thick, but not as loaded down with carbs.
That’s so great to hear, Marcella! We’re glad you love them as much as we do!
well no…according to this: 2 scoops vanilla protein powder (25g of protein per scoop)
it would be 50 grams in total
There are 50 grams of protein, but the 2 scoops weigh 62 grams in total. (Not 124 grams total as I just realized I wrote in the previous comment.)
Can you please tell me how many GRAMS in total of protein powder you used for this recipe?
Thanks! And Happy New Year!
124 grams of protein! Happy new year 🙂
Would these keep frozen or in the refrigerator if I were to prep them ahead of time?
I think they’ll freeze well, but not sure they’ll taste as good once they’ve been thawed and reheated.
i need measurement not weights for protein powder as in tsp tbls or cup proportions please
Kathy, in your last comment you asked for the weight in ounces. 1 scoop of our protein powder is 3 tbsp. Hope this helped!
i dont have a scoop i buy my protien powder in bulk can some one please give me a measurement in ounces not weight ty
One full scoop of the Isopure protein powder we used weighs 1.25 oz. So for the recipe, you’ll need 2.5 oz!
Oh my gosh! I just found your site today, tried this recipe & im in love! Thank you so much for making keto more fun.
Hey Tammy! This is one of our favorite recipes. We like to make it every Sunday for a glorious breakfast! Do you have a photo of the pancakes you made? We’d love to feature them on our blog 🙂
I’m super excited to try these, mainly because they sound like REAL pancakes, not those completely faked out LCHF keto “pancakes” with cream cheese and egg.
My only problem is that I’m allergic to all forms of coconut… meat, milk, flour, oil… the whole she-bang. I’m hoping that because you used such a small amount of coconut flour, I might be able to get away with using almond flour.
Hi Becca! Yes, these were inspired by the traditional pancakes recipe with some low carb twists. I think almond flour would do well in this recipe but it should be pretty finely ground. Some almond flours are more like almond meals- very coarse. What’s great about coconut flour is it’s very fine and powdery. Try almond flour, but if that doesn’t work, even omitting it might be alright! If you omit it, please let us know! A lot of people have coconut allergies and they’d be happy to know it’s replaceable!
I can’t wait to try these! How much protein powder is in a scoop? Thanks!
There are 25 grams per scoop! Let us know how they come out 😀