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High Protein, Low Carb!

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:

pancake recipe notes

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.

Low Carb Pancakes Final 2

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:

    1. 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.
    2. 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.
    3. 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.
    4. 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.
    5. 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.
    6. 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!

Chocolate Chip Pancakes VIDEO
Paleo Blueberry Pancakes

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!

Low Carb Pancakes Final
Low Carb Pancakes
Votes: 158
Rating: 4.74
You:
Rate this recipe!
Print Recipe
This recipe makes 6 small pancakes, or 4 large pancakes depending on how generously you ladle.

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
Serves
2 servings
Prep Time
10 minutes
Cook Time
10 minutes
Low Carb Pancakes Final
Low Carb Pancakes
Votes: 158
Rating: 4.74
You:
Rate this recipe!
Print Recipe
This recipe makes 6 small pancakes, or 4 large pancakes depending on how generously you ladle.

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
Serves
2 servings
Prep Time
10 minutes
Cook Time
10 minutes
Servings: servings
Ingredients
Dry Ingredients
Wet Ingredients
  • 2 eggs
  • 1/4 tsp vanilla extract
  • 4 tbsp unsalted butter (softened)
  • 1 tbsp heavy cream
  • 2 tbsp Belgian cookie syrup (optional)
Optional Fold Ins
  • 2 strips bacon
Instructions
  1. Combine all your dry ingredients and set aside.
    Dry ingredients
  2. 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.
    Wet Ingredients
  3. 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!
    Leave it chunky
  4. 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.
    Mix with bacon
  5. 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.
  6. Use an ice cream scoop or a ¼ cup measuring spoon/cup to ladle pancake batter onto your pan.
    Fry in bacon grease
  7. 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.
  8. Flip with a spatula in one swift motion and let the pancake cook on its second side for about a minute. Don’t overcook.
    Flip
  9. Transfer to a plate and add a little butter to the top of each pancake.
  10. Serve stacked with a drizzle of sugar-free pancake syrup!
  11. Enjoy!
    Low Carb Pancakes Final Vertical
We provide nutritional information for our recipes as a courtesy to our readers. The data is calculated using the MyFitnessPal app. We remove fiber and sugar alcohols, including erythritol, from the final carbohydrate count since they do not affect blood glucose levels in most individuals. We try to be as accurate as possible but we encourage you to calculate nutritional information on your own.

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!

You’ll Love Our Breakfast in Five Cookbook!

We believe that the key to success is simplicity and satisfaction with your diet. That’s why we created Breakfast in Five – 30 low carb breakfast recipes all using just 5 ingredients and 5 net carbs or fewer!

Enjoy fluffy waffles and pancakes, sweet and savory muffins, porridge, omelettes and much more every day of the month.

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