The Best Keto Pancake Recipe With Almond Flour + Low-Carb Toppings

The biggest factor that makes traditional pancakes a major no-no on the keto diet is the high carb content, which would prevent you from entering ketosis. Normal pancake batter is made with traditional wheat-based flour, which is chock-full of carbohydrates. One cup of all-purpose flour, for example, contains an average of 95 grams of carbohydrates1. These keto pancakes, on the other hand, are made with blanched almond flour, which contains just 22 grams of carbs in 1 cup, in addition to a nice dose of vitamin E and magnesium.

Another very non-keto ingredient in traditional pancakes? Sugar. Instead of granulated sugar, these keto pancakes get a touch of sweetness from vanilla extract and a teaspoon of confectioners-style erythritol, which is a sugar alcohol that serves as a sugar alternative. Unlike calorie-free artificial sweeteners, sugar alcohols do contain up to 3 calories per gram. The minuscule number of calories is worth it, though, as zero-calorie artificial sweeteners like sucralose (Splenda), aspartame (Equal and NutraSweet), and saccharin (Sweet N' Low), often come with a slew of unhealthy effects that you definitely want to avoid: "These chemical sweeteners actually change the bacterial makeup of your microbiome. This can be a trigger for autoimmune problems, diabetes, and metabolic disorders," according to William Cole, D.C., IFMCP, functional medicine expert and mbg Collective member.

It's important to note, however, that sugar alcohols aren't a great option for everyone. They are known to have a laxative effect if consumed in high quantities and can cause major flare-ups of digestive problems2 like irritable bowel syndrome (IBS) and SIBO. Since your body does not completely absorb sugar alcohols, they're left to ferment in the large intestine, which can cause gas and bloating. The short version: If you suffer from one of these digestive conditions, simply leave out the small amount of erythritol that's used in this recipe.

When it comes to traditional pancakes, granulated sugar and flour aren't even the biggest high-carb culprits. That honor goes to maple syrup, which contains 24 grams of sugar and 26 grams of carbs4 in just 2 tablespoons (and who uses just 2 tablespoons?!). So, instead of topping your keto pancakes with syrup (even a sugar-free variety, which can be loaded with funky ingredients), consider going with a healthier, more natural option, like fresh berries, which are low-carb, high-fiber, and packed with heart- and brain-healthy antioxidants.

Because the keto diet is so restrictive when it comes to carbohydrate intake (it requires eating fewer than 50 grams of carbs daily), many people falsely assume that all fruits and many vegetables are off limits, but this simply isn't true. "When you restrict your carbohydrate intake to less than 50 grams daily, you can still fit in plenty of nonstarchy vegetables, maybe some low-glycemic blueberries and other berries, and a small amount of non-gluten grains like quinoa," explains Pedre.

Even though we've just raved about what makes these pancakes keto-friendly, they should still be considered a treat for special occasions, not for daily consumption. Keto pancakes shouldn't take the place of healthier fare like low-carb, fiber-rich vegetables, nuts and seeds, and quality meats, eggs, and seafood. "If you're using ketosis for weight loss, you may see initial results, but eating too many calories from any food can stall fat loss or make you gain weight," explains gut health specialist and best-selling author Vincent M. Pedre, M.D.

Leaning too heavily on keto-approved treats can definitely have this effect and undermine your success (as they tend to be calorie dense and low in fiber), but using them strategically—to help you avoid an all-out sugar binge—might just help keep you on track.

Serves 1 (3 pancakes)