Are you on a keto diet but missing the joy of pancakes? This article explores a delicious and healthy alternative: keto pancakes made with Greek yogurt and almond flour. These pancakes are not only low in carbs, but also packed with protein and fiber, making them a perfect way to start your day or enjoy a guilt-free treat.
The Rise of Keto Pancakes
With the growing popularity of the ketogenic diet, many people are seeking ways to adapt their favorite recipes to fit their low-carb lifestyle. Keto pancakes have emerged as a popular breakfast option, offering a satisfying alternative to traditional, carb-heavy pancakes. By using ingredients like almond flour and Greek yogurt, these pancakes provide a delicious and nutritious way to enjoy a classic breakfast without derailing your keto goals.
Why Almond Flour and Greek Yogurt?
This recipe hinges on two key ingredients: almond flour and Greek yogurt.
- Almond Flour: Made from ground almonds, almond flour is a fantastic low-carb alternative to wheat flour. It's naturally gluten-free and adds a subtle nutty flavor to the pancakes. Almond flour is also a good source of fiber, which helps keep you feeling full and satisfied. It's important to use blanched almond flour, not almond meal, for the best texture. Almond flour gives 4 grams of fiber per ½ cup serving!
- Greek Yogurt: Greek yogurt is a thick, creamy yogurt that's high in protein and low in carbs. It adds moisture and a slight tang to the pancakes, while also boosting their protein content. The creaminess factor of the yogurt is what fluffs these pancakes up and makes them light as a cloud!
The Basic Keto Pancake Recipe
While there are many variations, a basic keto pancake recipe using almond flour and Greek yogurt typically includes the following ingredients:
- Almond flour
- Greek yogurt
- Eggs
- Sweetener (such as erythritol, stevia, or monk fruit)
- Baking powder
- Salt
- Water or almond milk
- Oil (such as avocado oil or coconut oil)
Recipe: Fluffy Keto Pancakes with Greek Yogurt and Almond Flour
This recipe, inspired by coconut flour pancakes, utilizes almond flour for a delightful twist.
Read also: Smoothies for Glowing Skin
Yields: Approximately 6-8 pancakesPrep time: 5 minutesCook time: 10-15 minutes
Ingredients:
- 1 cup blanched almond flour
- 1/2 teaspoon salt
- 2 large eggs, room temperature
- 2 tablespoons keto maple syrup (or other keto-friendly sweetener)
- 1/4 cup water
- 1 tablespoon coconut oil (or any oil of choice) for cooking
- 1/2 cup Greek yogurt
- 1 teaspoon baking powder
- 1/2 teaspoon vanilla extract (optional)
Instructions:
- Make the batter: In a mixing bowl, whisk together the almond flour, salt, eggs, keto maple syrup, and water until a smooth batter remains. For even better results, use a blender to combine the wet ingredients (eggs, almond milk, oil, and vanilla) for 30 seconds, then add the dry ingredients (almond flour, sweetener, baking powder, and salt) and blend until smooth. Letting the batter rest for 5 minutes allows the almond flour to absorb moisture, resulting in a thicker batter.
- Cook: Grease a large non-stick pan or skillet and place it over medium heat. Once hot, drop large spoonfuls (about 1/4 cup) of the batter onto the pan and immediately cover it.
- Cook the pancakes for 3-4 minutes, or until the edges begin to bubble. Remove the lid, carefully flip the pancakes, and cook for a further 1-2 minutes, covered, until golden brown. Repeat the process until all the batter has been cooked. Grease your skillet to prevent sticking. Keep the lid on while cooking! This is a secret weapon for guaranteeing light and fluffy pancakes.
- Serve: Serve the pancakes immediately with your favorite keto-friendly toppings.
Tips for Perfect Keto Pancakes
- Use a blender: Using a blender helps create a smoother batter and incorporates air, resulting in lighter pancakes. An immersion blender or stand mixer can also be used.
- Let the batter rest: Allowing the batter to rest for a few minutes allows the almond flour to absorb the liquid, resulting in a thicker batter that's less likely to fall apart.
- Cook on medium-low heat: Cooking the pancakes on medium-low heat ensures that they cook through evenly without burning.
- Keep the pancakes small: Stick with medium-low heat.
- Grease your skillet: Prevent sticking by greasing your skillet.
- Keep the lid on: Keeping the lid on while cooking helps to trap heat and create fluffy pancakes.
- Whisking: Adding air into the batter with a whisk also helps creates the fluff factor and gives you the best fluffy pancake recipe.
- Leavening: Don’t skimp on the baking soda and baking powder. These help to lift the pancakes and keep them oh so fluffy.
- Hot griddle or non stick skillet! To get pancakes with lift, you need to start with a hot skillet.
Variations and Toppings
These keto pancakes are infinitely adaptable. Here are some ideas to customize your pancakes:
- Add-ins: Incorporate blueberries, chocolate chips (keto-friendly), cinnamon, or other spices into the batter.
- Sweeteners: Experiment with different keto-friendly sweeteners to find your preferred level of sweetness.
- Dairy-free: Use almond milk or coconut milk instead of dairy milk.
- Toppings: Top with sugar-free syrup, berries, whipped cream (keto-friendly), nuts, or a smear of peanut butter or sugar-free Nutella.
Serving Suggestions
Though the pancake may certainly be enjoyed straight from the oven with a drizzle of maple syrup, we also love it cold from the fridge with no toppings at all.
Storing and Reheating
- To store: Pancakes should be stored in the refrigerator, covered.
- To freeze: Place cooled pancakes in a freezer-safe bag or container, separating layers with parchment paper to prevent sticking.
- To reheat: Gently reheat in the microwave or in a skillet over low heat.
Health Benefits
These keto pancakes offer several health benefits:
- Low in carbs: Suitable for those following a ketogenic diet.
- High in protein: Greek yogurt provides a good source of protein, which helps with satiety and muscle building. These pancakes offer 6 grams of protein per pancake!
- Gluten-free: Almond flour is naturally gluten-free, making these pancakes a great option for those with gluten sensitivities.
- Good source of fiber: Almond flour provides fiber, which aids in digestion and promotes feelings of fullness. Thanks to almond flour, these pancakes have a whopping 3 grams per pancake!
Common Mistakes to Avoid
- Using almond meal instead of almond flour: Almond meal is coarser than almond flour and will result in a grittier texture.
- Overmixing the batter: Overmixing can develop the gluten in almond flour, resulting in tough pancakes.
- Cooking on too high heat: Cooking on high heat can burn the pancakes before they cook through.
- Not greasing the skillet: This can cause the pancakes to stick and tear.
Read also: Guilt-Free Pizza