As the first chill of autumn graces the morning air, there's no better way to embrace the season than with a batch of warm, comforting keto pumpkin pancakes. These pancakes are not only easy to make but also boast a delightful pillowy texture and a perfect harmony of fall spices, all while keeping your carb count low. These easy Keto Pumpkin Pancakes are the perfect fall breakfast treat. Soft and fluffy, with just the right balance of pumpkin and spices. And they have only 3g net carbs per serving.
Why Keto Pumpkin Pancakes?
For those following a ketogenic diet, traditional pancakes are often off-limits due to their high carbohydrate content. However, these keto pumpkin pancakes offer a delicious and satisfying alternative that aligns with your dietary goals. They're flourless, boast the perfect texture, and are incredibly simple to make with just a handful of ingredients.
Key Ingredients for Keto Pumpkin Pancakes
Here's what you'll need to create these delectable low-carb pancakes:
- Almond flour: Blanched almond flour is recommended for a lighter and fluffier pancake.
- Coconut flour: This low-carb flour adds structure and helps absorb excess moisture.
- Baking powder: Essential for creating a light and airy texture.
- Pumpkin pie spice: The quintessential blend of cinnamon, ginger, nutmeg, and cloves that defines the flavor of fall.
- Pumpkin puree: Adds moisture and that signature pumpkin flavor. Opt for a thicker puree if possible.
- Granulated sweetener: Use your preferred keto-friendly sweetener, such as allulose or a brown sugar replacement like Swerve Brown, for a richer flavor.
- Eggs: Provide structure and richness to the pancakes.
- Milk: Use unsweetened almond milk or another low-carb milk alternative to adjust the batter consistency.
Some recipes also call for:
- Butter: Use unsalted butter for these pancakes. You can also use melted coconut oil or avocado oil for dairy-free.
- Protein powder: The whey protein powder serves two functions: it adds some nutrition, but it also makes the pancakes lighter and fluffier.
- Vanilla: Pantry staples: Vanilla, baking powder, salt.
Step-by-Step Guide to Making Keto Pumpkin Pancakes
Follow these simple steps to whip up a batch of these delightful pancakes:
Read also: Cream cheese adds a delightful twist to this keto pumpkin pie.
Step 1: Make the Batter
In a high-speed blender or food processor, combine all the wet and dry ingredients: almond flour, coconut flour, pumpkin pie spice, baking powder, sweetener, pumpkin puree, eggs, and milk. Pulse until a thick batter forms. Alternatively, you can whisk the wet ingredients together in a large bowl, then add the dry ingredients and whisk until well combined.
Step 2: Rest
Transfer the pancake batter to a bowl and let it sit for 10 minutes to thicken. This allows the coconut flour to absorb the moisture and creates a better pancake texture. If the batter becomes too thick, add a little extra milk to reach the desired consistency.
Step 3: Cook
Spray a non-stick skillet or griddle with cooking spray and set it over medium heat. Once hot, pour ¼ cup portions of batter onto the skillet. Cover the pan and cook for 2-3 minutes, until the edges bubble and turn golden. Flip the pancakes, cover again, and cook for another 2-3 minutes, until cooked through.
Tips for Perfect Keto Pumpkin Pancakes
- Adjust the consistency: Coconut flour brands can vary in absorbency, as can pumpkin puree. Check your batter and add more milk or flour as needed to achieve a thick, scoopable consistency. The batter should be scoopable but not pourable.
- Spread the pancake batter: Unlike traditional pancake batter, this keto version doesn't spread on its own. Use a spoon or measuring cup to gently spread the batter into 3-4 inch circles in the pan.
- Cover the pan: This is a crucial step for guaranteeing ultra-thick and fluffy pancakes.
- Keep them small: As with any low-carb pancakes, smaller pancakes are easier to flip.
- Don’t have pumpkin spice? No problem! You can create your own blend by combining cinnamon, ginger, nutmeg, and cloves.
- Making a large batch? These pancakes freeze well. Flash freeze them on a parchment-lined cookie sheet before transferring them to a freezer-safe container to prevent sticking.
Customizing Your Keto Pumpkin Pancakes
Get creative and add your own personal touch to these pancakes:
- Mix-ins: Incorporate chopped nuts, chocolate chips, or berries into the batter.
- Level up the pumpkin flavor: Add a dash of pumpkin extract or a pinch of extra pumpkin pie spice.
Serving Suggestions
Once cooked, serve your keto pumpkin pancakes immediately with your favorite toppings:
Read also: Sugar-Free Pumpkin Crunch
- Keto maple syrup: All-U-Lose Maple Syrup is a popular choice, or opt for ChocZero's caramel, maple, or maple pecan syrups.
- Butter: A classic and simple topping.
- Keto Pecan Praline Sauce: A decadent and flavorful option.
- Sugar-free applesauce:
- A dab of butter.
- Peppermint whipped cream or maple salted caramel sauce.
- Fresh berries:
- Whipped cream:
Variations and Substitutions
- Dairy-Free Option: Replace the whey with egg white protein powder, and the butter with coconut oil or avocado oil.
- Nut-Free Option: This recipe is a variation of coconut flour pancakes, so you can make them completely nut-free.
Nutritional Information
These keto pumpkin pancakes are made with coconut flour, which is low carb and high fiber. This recipe has 6.4g of carbs and 3g of fiber, so it has 3.4g net carbs per serving.
Freezing and Reheating
Yes, these pancakes freeze very well. I recommend flash freezing them on a parchment-lined cookie sheet until they are solid before placing them in a freezer safe container. This way, they don’t stick together as they freeze.
Pairing Suggestions
If you’re looking for a partner for your pancakes, I suggest adding a side dish like this bacon and egg cottage cheese casserole or simple sausage or bacon.
Other Keto Breakfast Ideas
In the mood for more keto breakfast recipes? As much as I love my healthy pumpkin pancakes, sometimes I need a low-carb version.
Keto Cottage Cheese Pumpkin Pancakes
Keto pumpkin pancakes are fluffy and full of fall flavors. Need a quick and healthy meal? Forget about eggs for breakfast; these keto pancakes are the new star of the season! Since they are made with real pumpkin puree, they taste just like fall. The real surprise is that they are made with cottage cheese! In fact, if someone you know doesn’t like to eat cottage cheese, don’t tell them it’s in there. The secret to hiding cottage cheese in pancakes is to use a food processor to make the cottage cheese completely smooth. Can you leave the curds in it? The only difference will be that you might be able to taste the curds in the pancakes. What can you use instead of cottage cheese?
Read also: Homemade Pumpkin Facial
Step-by-step to make keto cottage cheese pumpkin pancakes.
Below are the ingredients (and step by step pictures) that you’ll need to make these keto cottage cheese pumpkin pancakes. Spray a skillet with cooking spray, and drop a ¼ - ⅓ cup of the batter into the skillet. Keto pumpkin pancakes are fluffy and full of fall flavors. Need a quick and healthy meal? Make these cottage cheese pancakes!
Paleo Caramel Sauce
Regular caramel is usually made from sugar, cream, butter, and vanilla, but the first three ingredients on that list are generally Paleo on-nos. But when you get used to cooking Paleo style, you begin to be able to see where you can replace certain non-Paleo items with more Paleo-friendly things. First, we use honey instead of sugar. Honey metabolizes slower than sugar, meaning that it won’t spike your blood sugar in same way sugar does, even though it lends sweetness to your recipe, just the same. Honey is also reported to have antibiotic properties and oftentimes has nutrients that sugar doesn’t. Instead of butter, we used coconut oil. Some Paleo eaters are fine with butter, or its clarified cousin, ghee, and you could use ghee for this recipe. But, coconut oil adds flavor and is, in fact, better for you than butter, so why not use the fat that’s healthier with more flavor?
Step-by-step guide to make Paleo Caramel Sauce
In a small bowl beat the egg. Add in pumpkin puree and mix well. Add in the almond flour and mix until all ingredients are combined. Heat a nonstick skillet over medium-high heat. Lightly grease the skillet with a small amount (about 1/4 tsp) of coconut oil. Spoon 1 tablespoon of the batter onto skillet fro each pancakes. Cook until surface of pancakes have some bubbles and sides of the pancake firm up, about 2 minutes. Carefully flip the pancakes with a spatula, and cook the underside, for another 45 seconds. Transfer the pancakes to a warm platter and set aside. To make the caramel, in a small cast iron or heavy bottom skillet place all the ingredients except walnuts. Bring the mixture to a boil over medium heat, stirring frequently. Once boiling, turn the heat to low and let the mixture boil slowly for the next 3-4 minutes or until caramel has reduced and thickened. Add in the walnuts and mix well. Drizzle the caramel sauce over the pancakes and serve.