Light and Fluffy Low Carb Pancakes – my new go-to pancake recipe

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

Even though I developed a pretty good pancake recipe a year ago (posted here), I found myself wanting pancakes that were light and fluffy like my old flour-based ones. I also wanted to make some that didn’t have xanthan gum in them (as it caused one of my family members unpleasant GI issues).

I decided to play around with my original recipe but this time, I added just a touch of coconut flour to the almond flour, and just a bit more egg. These pancakes came out amazing — so good in fact, that I made chocolate chip pancakes with the same recipe, the next morning. This recipe is for both!

Light, and Fluffy Low Carb Pancakes

(makes 12 x 3″ diameter pancakes)

Ingredients

1 1/4 cups almond flour
1/8 cup coconut flour
2 tsp baking powder
1 tsp Swerve® sugar replacement, granulated
1/4 tsp salt

(Optional: 40 g — 85% dark chocolate, finely chopped)

5 large eggs
1 1/2 tsp real vanilla extract (I used homemade)
1/3 cup whole milk (I used goat’s milk because that’s what I have)
1/4 cup light olive oil

Method

In a medium sized bowl, put the almond and coconut flour, baking powder, , Swerve® and salt.
In a smaller bowl, beat the eggs, add the milk and real vanilla extract, add oil and mix well.
preheat cast iron pan to medium and while heating, mix the wet ingredients and fold into the dry ingredients.
If using, toss chocolate chunks into batter and mix well.
When the fry pan is hot, melt some of the butter and make 3 pancakes per pan (each 3″³ in diameter)
Cover pan for a minute or two to enable pancakes to rise well and to cook inside. They will start to look a little dry around the edges.
When the edges of the pancakes loose their wet look, lift off cover and gently flip each of them over and re-cover the pan until the second side finishes cooking. (I press the middle with a clean finger to see if they spring back)

Enjoy!

Macros (for 2 pancakes – without chocolate chips)

Carbs: 3 g (net) / 6 g total
Fat: 23 g
Protein: 9 g

If you would like to know how this recipe and some of my other recipes on this website can be included into a low-carb Meal Plan designed for you, I’d be glad to help.

You can find out information about the packages and stand alone sessions that I provide (both in-person-and via Distance Consultation) by clicking on the Services tab above.

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August 25, 2019March 26, 2022

Real Low Carb / Keto Waffles (no cheese whatsoever!)

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

The latest recipe in the low carb / keto world are “chaffles” which are a mixture of whole egg and grated cheese cooked in a waffle iron. They are really just crispy, textured cheese omelettes, not waffles! This morning, I wanted REAL waffles, and of course they were to be low carb, so I invented them by taking my tried and true 30 year old waffle recipe and subbing out what I know “works”.

Real Low Carb / Keto Waffles – makes 18 waffles

Ingredients

2 eggs, beaten
1 – 3/4 cup full fat milk (I used goat, but cow milk is fine — or for even lower carbs, one can use heavy whipping cream diluted with cold, filtered water) 1/2 tsp real vanilla extract
1/2 cup butter, melted

2 cups sifted almond flour
1 scoop unflavoured whey isolate powder
3 tsp baking powder
1 Tbsp Truvia® sweetener (or low carb sweetener of choice)
1/2 tsp salt

Method

Preheat the waffle iron.

Melt the butter over a low heat.

Sift the almond flour into a large mixing bowl, then add the other dry ingredients.

Beat the eggs in a separate bowl then add the milk (or diluted heavy whipping cream).

Pour the melted butter into the milk and egg mixture.

This is a very important step. Let the batter rest for 10 – 15 minutes to let the nut flours absorb the moisture from the egg and milk. Rushing this step will result in waffles that are not the right texture.

When the waffle iron is hot, spray it well with coconut oil spray and add ~1/2 cup of batter to each section. Work quickly and shut the cover. When it stops steaming excessively, open it up and check that the waffles are golden, but not brown.

Remove them from waffle iron and place them on a wire rack to allow to cool a few minutes.

Serve and enjoy!

Macros (per waffle)

Fat 16.3 g
Carbs (net) 3.3g
Protein 7.9 g
Kcals 196 calories

If you would like to know how this recipe and some of my other recipes on this website can be included into a low-carb Meal Plan designed for you, I’d be glad to help.

You can find out information about the packages and stand alone sessions that I provide (both in-person-and via Distance Consultation) by clicking on the Services tab above.

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August 25, 2019December 15, 2021

Low Carb Dark Chocolate Chip Blackberry Muffins

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

One of my young adult sons hasn’t had muffins since we both went low carb almost 2 – 1/2 years ago, and really felt like ones with chocolate chips in them. He thought I could start with the recipe for my Low Carb Dark Chocolate Raspberry Scones but after I thought for a moment of all the recipes I have accumulated over the years, I knew the perfect one to adapt! It had lots of egg and sour cream and real butter and was a perfect ‘start’ to transform to low carb! The original recipe that I’ve had since 1998 comes from a friend of a friend of mine from New Zealand, named Syrrh.

Low Carb Dark Chocolate Chip Blackberry Muffins

Ingredients

3 cups almond flour, sifted
1 scoop of unflavoured whey isolate protein powder
1/2 cup of Truvia® sweetener (or low carb sweetener of choice)
3 eggs, beaten
3 tsp baking powder
3 Tbsp. butter, melted
1 cup full fat sour cream
1/2 cup 80% dark chocolate, cut into small chunks
12 blackberries (or ripe raspberries)

Method

Preheat oven to 360° F and line a dozen muffin tins with paper baking cups, spray well with coconut oil baking spray.

Chop up the chocolate.

Melt the butter over a low heat.

Beat the eggs in a small bowl. Measure out the sour cream.

Mix all the dry ingredients together in a medium size bowl, then add the beaten egg and sour cream.

Fold everything together with a spatula until uniformly moistened.

Add the chocolate chips.

Fold in chocolate chips until evenly distributed.

Fill each of the 12 paper lined muffin tins with batter.

Poke a hole in the center of each with a clean finger and insert a blackberry.

No need to push them down too much.

Bake in preheated 360° F oven for 20 minutes, until slightly browned on the top.

Remove the muffins from the oven, and place on a wire cooling rack for a few minutes. Turn off the oven and allow it to cool a bit.

After about 10 minutes, remove each muffin and place it on another wire cooling rack that is set over a baking sheet, then place the baking sheet with the rack of muffins in the oven (which has been turned off) for about 10 minutes, to ensure the bottoms are fully set.

Remove from the oven after 10 minutes and serve the muffins with fresh butter.

Macros

If you would like to know how you can include this recipe and some of my other recipes that are on this website into a low-carb Meal Plan designed for you, please let me know.

You can find out information about the packages and stand-alone sessions that I provide (both in-person-and via Distance Consultation) by clicking on the Services tab above.

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February 6, 2019December 15, 2021

Low Carb Mediterranean-Style Flatbread

This recipe is posted as a courtesy to those following a variety of low-carb diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

Low Carb Mediterranean-Style Flatbread

Ingredients

1 -1/3 cup almond flour
1 1/2 tsp kosher salt
1 tsp baking powder

6 tbsp psyllium husk powder*
4 egg whites
½ cup hot water

Instructions

*Place the whole psyllium husk in a clean, dry coffee grinder and pulse several times until it’s a fine powder. This is important as using regular psyllium husk will result in the wrong texture.
In the bowl of a food processor, add the almond flour, powdered psyllium powder, baking powder and salt and pulse until well mixed.
Add the egg whites and hot water and pulse the food processor until the dough forms a mass, then pulse the food processor a few more times until it forms a ball on the blade.
Remove the dough from the food processor and then knead it a few times until it forms a smooth ball. Place the dough in a clean plastic bag and let it rest for a full 15 minutes before beginning to make the flat bread.
Preheat a stick proof skillet to a medium-high heat.

6. Cut the ball of dough in half and then each half in 1/4 so that there are eight 1″ balls.

7. Lining a tortilla press with a piece of heavy plastic**, place one of the 1″ balls in the press and press well until it is the thickness of a standard corn tortilla. Be careful not to press it too thin or some will stick to the plastic when you try to get it off. **If you don’t have a tortilla press, it can be rolled out between sheets of heavy plastic or parchment paper until each piece of dough is 5-inches in diameter.

**Note: I cut open a large freezer weight zipper-style bag to use in the tortilla press when pressing the dough. By peeling one side open, it makes it easy to peel off the other side before transferring the dough to the preheated skillet

8. Immediately transfer the pressed dough onto the preheated non-stick skillet and bake for ~2-3 minutes then flip it over using a spatula and cook until “just” cooked (maybe another 10-15 seconds, maximum.

9. Place on a baking rack for a few minutes to cool (if saving for later). Can be stored in a heavy duty zipper bag and refrigerated for use later.

Special thanks to Viken Basmadjian of Montreal for the recipe.

For Za’atar bread

Brush the top of each baked flatbread with a good quality extra virgin olive oil and sprinkle with a mixture of za’atar (ground thyme, sumac, salt and whole sesame seeds – that sometimes has added marjoram and oregano) and and a little extra sumac(lemony tasting ground berry of a shrub that grows in the Mediterranean and parts of the Middle East) and warm gently before eating.

Macros (per plain flatbread)

Energy: 255 kcals
Protein: 12.5 g
Total Carbs: 22.4 g – Fiber: 11.7 g = Net Carbs: 10.8 g
Fat: 3.3 g

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February 4, 2019March 26, 2022

Keto Corn-Style Tortillas

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

Keto Corn-Style Tortillas

INGREDIENTS

1 cup almond flour
3 Tbsp coconut flour
1 teaspoons xanthan gum
1/4 cup powdered* psyllium husk
1 Tbsp baking powder
1/4 teaspoon salt
2 teaspoons apple cider vinegar
1 egg
1 Tbsp water

INSTRUCTIONS

*Place 1/4 cup of whole psyllium husk in a clean, dry coffee grinder and pulse several times until it’s a fine powder.
In the bowl of a food processor, add the almond flour, coconut flour, xanthan gum, powdered psyllium husk, baking powder and salt and pulse until well mixed.
Add the egg, apple cider vinegar and water and pulse the food processor until the dough forms a mass, then pulse the food processor a few more times until it forms a ball on the blade.
Remove the dough from the food processor and then knead it as you would regular masa harina dough (the corn flour dough used to make regular corn tortillas) until it forms a smooth ball. Place the dough in a clean plastic bag and let it rest for a full 15 minutes before beginning to make tortillas.
Preheat a stick proof skillet to a medium-high heat.

6. Cut the ball of dough in half and then each half in 1/4 so that there are eight 1″ balls. Lining a tortilla press with a piece of heavy plastic**, place one of the 1″ balls in the press and press well until it is the thickness of a standard corn tortilla. Be careful not to press it too thin or it will break when you try to get it off the plastic). If you don’t have a tortilla press, it can be rolled out between sheets of heavy plastic* until each is 5-inches in diameter.

7. Immediately transfer the pressed dough onto the preheated non-stick skillet and bake for 20 – 30 seconds (it will have the characteristic char marks!) then flip it over using a spatula and cook until “just” cooked (maybe another 10-15 seconds, maximum. It is very important not to overcook these or they will not be pliable and will crack when folded. Place on a baking rack for a few minutes to cool, if saving for later or keep them warm wrapped in kitchen cloth until serving.

Can be wrapped in a heavy duty zipper plastic bag and refrigerated or frozen for future use.

Macros (per tortilla)

Energy: 119.2 kcals
Protein: 4.1 g
Net Carbs: 3.8 g
Fat: 8.1 g

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August 21, 2018December 15, 2021

Low Carb / Keto Chocolate Chip Pancakes

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

If you are looking for a super light and fluffy pancake recipe, check out this recent update to the recipe:

I’ve tried a few of the keto pancake recipes online in the search for one of my sons that adores pancakes and found they either fell apart when cooking or were gritty because they contained psyillium husk or coconut flour. Undeterred, I invented my own this morning. These are light and fluffy, turn over intact (provided you don’t try and do it too soon!) and have the texture of real pancakes! Perfect for an easy-to-make breakfast or serve as part of the popular “breakfast for dinner”, along with a side of eggs, sausage and sauteed zucchini or other veggie.

Maybe it’s just me, but I resent the ridiculous price charged for specialized unsweetened “keto” chocolate chips ($8 for a tiny bag!) so this morning I took 4 squares of an 85% dark chocolate bar (15 g of carbs) and cut it diagonally in opposing directions and made the perfect size mini chocolate chunks to put in my batter.

In minutes I made the loveliest, light and fluffy pancakes and served them to one of my sons along with a side of eggs (and even ate two mini pancakes myself and I’m not a ‘breakfast person’). The recipe and nutritional information is below.

Since I eat this way myself (and have for over 17 months!), I create recipes for myself and for my family that are so close to the originals that we really don’t miss the carb-laden ones and don’t feel deprived and I share some of my favourite recipes here on my website so that others can enjoy eating this way, too.

If you have questions about how I can help you either in-person of via Distance Consultation, please feel free to check out my services by clicking on the tab above, or send me a note using the Contact Me form on this web page.

I hope you enjoy this recipe!

Low Carb / Keto Chocolate Chip Pancakes

(makes 12 small diameter pancakes)

Ingredients

2 cups almond flour
2 tsp baking powder
1 tsp Swerve® sugar replacement, granulated
1 tsp salt
1 tsp xanthan gum

40 g – 85% dark chocolate, finely chopped

4 large eggs
1/2 cup pseudo-milk (1 part cream: 2 parts filtered water)
(+ added filtered water, if batter too thick)
1/2 oz real vanilla extract (or 1/8 tsp. fresh vanilla bean seeds)

2 tbsp butter

Method

In a medium sized bowl, put the almond flour, baking powder, xanthan gum, Swerve® and salt.
In a smaller bowl, beat the eggs, add the pseudo-milk and real vanilla extract (or fresh vanilla bean seeds), mix well.
preheat a non-stick skillet to medium hot and while heating, mix the wet ingredients and fold into the dry ingredients.
Toss chocolate chunks into batter and stir well.
When the fry pan is hot, melt some of the butter and make 4 pancakes per pan (each 2″ in diameter)
lower heat to medium, cover pan for a minute or two to enable pancakes to rise well and to cook inside
lift off cover and when the edges of the pancakes loose their wet look, flip each of them over and recover the pan for allow the pancakes to finish cooking.

Nutritional Information (per pancake)

Energy: 172.5 kcals
Protein: 6.4 g
Net Carbs: 2.1 g
Fat: 14.8 g

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January 21, 2018December 15, 2021

Low Carb Kaiser Buns

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

As mentioned in an earlier post, sometimes my recipes are developed out of my own need for a low carb product, and sometimes are initiated at a client’s request. The creation of a larger-size Kaiser bun which could also be used as a hamburger bun came at the request of someone that follows me on Facebook, and is a modification of the recipe I posted yesterday for Keto Yeast Rolls , that was adapted from a recipe from Maria Emmerich (mariamindbodyhealth.com).

This recipe produces an ever-so-slightly denser bun that will hold up to even the juiciest burgers and wettest sandwich toppings. They have a wonderful authentic bread-like texture and the yeasty smell when baking makes the process of making them just delightful.

Low Carb Kaiser bun sandwich – with smoked chicken, Emmenthal cheese, red butter lettuce and just a hint of Dijon mustard.

There is no “eggie” taste to these because they’re made with egg white and only painted with the yolks as a wash and unlike most keto bread fare, there is no cheese in this recipe so they are suitable for those that can’t tolerate dairy.

While instant yeast doesn’t require “proofing” (activation in water), it is dissolved in lukewarm water before being added to the dry ingredients in this recipe in order to impart their hallmark yeast-taste but the bulk of the leavening action comes from the beaten egg white and vinegar.

As Kaiser Rolls or Hamburger Buns these low carb buns are delicious

These buns make lunchtime a breeze because delicious, authentic sandwiches are possible and at only 10 g net carbs and almost 10 g of protein each, these rolls can fit into most a Meal Plans.

Below is the recipe with some pictures of the process.

Ingredients

2 1/2 cups almond flour

10 tbsp psyllium husk

3 egg whites, beaten to stiff peaks

2 tsp apple cider vinegar

3 egg yolks (for egg wash)

1 tbsp instant yeast

2 tbsp baking powder

1/2 cup lukewarm water

4 individual granules of sugar (yeast metabolize them)

1 tsp sea salt

3/4 cup of lukewarm water

2 tbsp sesame seeds

Method

1 – In a medium sized mixing bowl, place the almond flour, psyllium husk, baking powder and salt.

2– Dissolve the instant yeast and few grains of sugar in the 1/2 cup of lukewarm water, and allow it to proof. It will get foamy, which is what you want. (Note: The yeast feed on the sugar so it doesn’t add carbs to the rolls but feel free to leave it out if you can’t have it for whatever reason).

3– Separate the eggs whites and egg yolks into two bowls: the egg whites in a medium size bowl so they can be beaten, and the yolks in a small bowl to use as an egg wash for the rolls.

4– Beat the egg whites until soft peaks, then beat in the apple cider vinegar. Set aside.

5– Preheat the oven to 350°F, with the baking rack in the middle.

6-Pour the dissolved yeast mixture into the dry mixture, and gently fold in the beaten egg whites and the 3/4 cup of water.

7 – Beat the mixture with a stick blender until it comes together as a dough.

8 – Divide the soft ball of dough in half and roll each piece into a log and cut into 5 equal pieces. Each ball should be the same size so that the buns bake uniformly.

9 – Wet hands with water and roll each bun into a ball and then press into a three inch flat disk and place it on a lightly greased baking sheet.

10 – Brush each roll with the egg yolk wash.

11– Sprinkle with sesame seeds.

12 – Bake at 350°F for 50 minutes then turn off the oven and leave them in for 20 minutes without opening the oven door. This is an important step to ensure the inside has that real bread-like texture.

12 – Cool on a wire rack for 10 minutes and either use or pack into a large heavy weight zippered bag, remove the air with a straw, and refrigerate or freeze for later use.

Enjoy!

If you have questions about the local or long distance low carb and keto services that I provide, please visit the “Services” tab located above and feel free to drop me a note through the “Contact Me” form should you want additional information.

To our good health!

Joy

NOTE (February 27 2019): This Low Carb Kaiser Bun recipe makes 12 Kaisers, the size of hamburger buns. Over 3000 people have downloaded or printed it and to date I’ve only a handful of people who have had difficulties. If you run into a problem making these, please check that you included the correct ingredients in the quantity indicated, have followed the same preparation method listed here, that your yeast and baking powder are fresh and that your oven’s baking temperature was recently calibrated. I’m sorry, but outside of this advice I really can’t help with troubleshooting any baking challenges.

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January 20, 2018December 15, 2021

Keto Yeast Rolls (dairy free)

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

There’s nothing like the smell of yeast bread baking — and the taste of hot dinner rolls straight from the oven defies description. Whether you slather them with fresh creamery butter or pile them high with cold meat or cheese, these dinner rolls are sure to please.

They have a wonderfully crisp exterior and are easily slice in half, revealing their tender, moist bread-like texture. These are real rolls!

Warm Keto yeast rolls with fresh creamery butter

There’s no “eggie” taste because they’re made with egg whites and there’s no cheese of any kind, so the rolls can be eaten “as is”, topped with nut butter to have with coffee for breakfast or piled high with smoked chicken and Swiss cheese and eaten with a salad as a light meal.

Unsweetened nut butter makes a wonderful topping for these rolls

These are only 5 g net carbs and almost 5 g of protein each, so these little rolls pack a nutritious punch.

Mini sandwiches of smoked chicken, emmental (Swiss) cheese and a slather of real Dijon mustard with a leaf of red butter lettuce

What makes these dinner rolls very different from the standard keto fare is the smell and taste and texture of a ‘bread’ baked with yeast (although the bulk of the leavening action comes from the beaten egg white and baking powder).

I hope you enjoy these little beauties as much as I do!*

If you have questions about the remote and in-person services that I provide, please drop me a note through the “Contact Me” form located on the tab, above.

To our good health!

Joy

A larger-size Kaiser bun which is a modification of this one is posted here.

Ingredients

1 1/4 cups almond flour

5 tbsp psyllium husk

3 egg whites, beaten to stiff peaks

2 tsp apple cider vinegar

3 egg yolks (for egg wash)

2 tbsp baking powder

1 tbsp instant yeast

1/4 cup lukewarm water

4 individual granules of sugar (yeast metabolize them) — feel free to omit

1/2 tsp salt

3/4 cup of lukewarm water

1 tbsp sesame seeds

Method

1 – In a medium sized mixing bowl, place the almond flour, psyllium husk, salt and baking powder.

2- Dissolve the instant yeast and few grains of sugar in the 1/4 cup of lukewarm water, and allow it to proof. It will get foamy, which is what you want. The yeast feed on the sugar, so don’t omit it.

3- Separate the eggs whites and egg yolks into two bowls: the egg whites in a medium size bowl so they can be beaten, and the yolks in a small bowl to use as an egg wash for the rolls.

4- Beat the egg whites until soft peaks, then beat in the apple cider vinegar. Set aside.

5- Preheat the oven to 350°F, with the baking rack in the middle

6-Pour the dissolved yeast mixture into the dry mixture, and gently fold in the beaten egg whites and the 3/4 cup of lukewarm water.

7 – Beat the mixture with a stick blender until it comes together as a dough.

8 – Divide the soft ball of dough roughly in half and cut each piece into 5, or one into 5 and the other into 6. The important thing is each ball should be the same size.

9 – Brush each roll with the egg yolk wash

10- Sprinkle with sesame seeds

11 – Bake at 350°F for 50 minutes then turn off the oven and leave them in an extra 7-8 minutes.

12 – Cool on a wire rack for 10 minutes and then enjoy!

(adapted from a recipe from Maria Emmerich, mariamindbodyhealth.com)

If you would like more information about the services I provide please have a look under the Services tab. If you have questions, please feel free to send me a note using the Contact Me form above, and I will reply as soon as I can.

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