4 Delightful Keto Pancakes Recipes (Vegan-Friendly Too)
Pancakes are your typical food for the soul. And as it happens with this category of meals, it’s generally high in carbs, bad fats, calories, and similar things.
So once I moved on to being vegan, and following a low-carb diet, I thought my pancakes days are pretty much over.
But there’s nothing impossible for a determined foodie. So today, I’ll be sharing with you 4 absolutely brilliant recipes of vegan keto pancakes. And I really hope you’ll experiment with all of those and find the one you and your family really like.
Are you interested in a particular recipe of keto vegan pancakes? Then use the table of contents below to jump to the most relevant section. And you can always go back by clicking on the arrow in the right bottom corner of the page. Also, please note that some of the links in this article may be affiliate links. For more details, check the Disclosure section at the bottom of the page.
Are pancakes keto?
A pancake is a type of flat cake made from a starch-based batter that may also include milk, butter, eggs, and cooked on a hot oiled surface e.g., a frying pan. And in general, depending on the ingredients you are using, it might have 15 – 25g of net carbs per pancake. Which can hardly be qualified as keto-friendly (not to mention vegans).
How to make vegan keto pancakes?
Fortunately, there is a ton of ingredients that might help you to transform your ordinary “carby and dairy” to keto and vegan pancakes.
For instance, you can replace the all-purpose flour with low-carb almond or flaxseed flours. You can use plant-based unsweetened milk instead of dairy. You can utilize natural zero-carb sugar substitutes (e.g., monk-fruit and erythritol) along with sugar-free toppings and sauces.
Vegan almond flour pancakes
Gluten-free nutty and fluffy vegan keto pancakes that are also crispy on the outside. These will make a perfect breakfast
Notes
You can top it up with delicious vegan keto maple syrup like this one.
The mixture yields six pancakes. When I was calculating the macros, I counted 2 pancakes as 1 serving.
2 pancakes serving has 11.3 of net carbs. So you can eat half of it if you think it’s a bit too high.
Ingredients
- 1 1/4 cup of almond flour
- 1/2 cup of arrowroot flour
- 1/2 cup of unsweetened almond milk
- 1 Tbsp of granulated monk fruit
- 2 tsp of baking powder
- pinch of salt
- 1/4 cup of unsweetened applesauce
- 2 Tbsp of melted coconut oil
Instructions
- 1. Mix together all the dry ingredients: almond and arrowroot flour, salt, monk fruit, and baking powder.
- 2. Blend the rest ingredients in the separate bowl.
- 3. Combine dry and wet to form the pancake batter.
- 4. Put a frying pan on medium-low heat.
- 5. Grease it with coconut oil.
- 6. Once it’s hot enough, pour your batter into the frying pan, and cook until the bottom side is golden brown. Then flip it up and cook for another 2 minutes.
- 6. Place the cooked pancake to rest while repeating the steps from 4 to 6 until you are done with the batter.
- 7. Enjoy your tasty keto-friendly soulful breakfast.
Nutrition Facts
Vegan almond flour pancakes | Recipe card
Serves: 3
|
Amount Per Serving: 2 pancakes
|
||
|---|---|---|
| Calories | 270 | |
| % Daily Value* | ||
| Total Fat 24.2g | 36.9% | |
| Saturated Fat 16.7g | 80% | |
| Trans Fat 0mg | ||
| Cholesterol 0mg | 0 | |
| Sodium 64mg | 2.7% | |
| Total Carbohydrate 13.9g | 4.3% | |
| Dietary Fiber 2.6g | 8% | |
| Sugars 3.4g | ||
| Protein 3.5g | ||
| Vitamin A 0mg | Vitamin C 0mg | |
| Calcium 151mg | Iron 1mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vegan Keto Diet Recipes and Tips
Vegan keto coconut pancakes
These easy vegan keto pancakes are gluten-free and low in carbs too. And are perfect as a relaxing weekend morning breakfast idea
Notes
-
It’s sugar-free, but if you have a sweet tooth, you can add ½ of tbsp of keto-friendly sweetener. My choice would be erythritol) or top it up with keto, and vegan-friendly maple syrup (here’s the great option), or add a dollop of coconut cream or other type of vegan butter top.
-
These awesome keto vegan pancakes only have 5.4g of net carbs per serving.
Ingredients
- 1/4 cup of unsweetened almond milk
- 1 tbsp of flax meal
- 1 tbsp of coconut flour
- 1/2 tsp of baking powder
- Natural keto-friendly sweetener or syrup (optional)
- pinch of salt
Instructions
- 1. Combine all the dry ingredients in a mixing bowl and blend it well.
- 2. Gradually pour in the milk and keep whisking the batter. Let it sit for 3-5 minutes.
- 3. Meanwhile, heat the frying pan on a low to medium heat and grease it slightly with your oil of choice (I prefer coconut oil).
- 4. Once the pan is hot enough, pour the batter in and spread it into pancakes (you should get 2-3 from the listed ingredients).
- 5. Cook it until golden brown, then gently flip it over and cook for another 3 minutes or so until it’s ready.
- 6. Enjoy!
Nutrition Facts
Vegan keto coconut pancakes | Recipe card
Serves: 1
|
Amount Per Serving: 2 pancakes
|
||
|---|---|---|
| Calories | 132 | |
| % Daily Value* | ||
| Total Fat 6.9g | 9.2% | |
| Saturated Fat 1.6g | 5% | |
| Trans Fat 0mg | ||
| Cholesterol 0mg | 0 | |
| Sodium 202mg | 8.4% | |
| Total Carbohydrate 15.7g | 5% | |
| Dietary Fiber 10.3g | 40% | |
| Sugars 0g | ||
| Protein 5.3g | ||
| Vitamin A 0mg | Vitamin C 0mg | |
| Calcium 203mg | Iron 1mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vegan Keto Diet Recipes and Tips
Baked vegan keto flax pancakes
These relatively low-carb vegan pancakes is an ultimate allergy-friendly keto breakfast option rich in omega-3 and also nut and gluten-free too
Notes
- These ones are quite carb-heavy (13.3g of net carbs). So each serving is one pancake, and you can make it smaller if you want. Either way, be responsible for your macros counts during the flax pancakes days.
- You can also store these in the freezer for up to 1 month, which makes it super easy to get a quick and nutritious meal whenever you want.
Ingredients
- 2 cups + 3 tbsp of flax meal
- 1 cup + 1/3 cup of water
- 1/3 cup of coconut oil
- 2/3 cup of erythritol
- 2 tsp of cinnamon
- 1 tsp of baking soda
- 2 tsp cream of tartar
- 1/2 tsp of salt
Instructions
- 1. Start with preparing the flax egg: mix ⅓ cup of warm water and 3tbsp of flax seeds in a small bowl and set it aside.
- 2. Preheat the oven to 350F/180C degrees.
- 3. Meanwhile, combine 2 the rest of the flax seeds, erythritol, cinnamon, baking soda, cream of tartar, and salt and whisk it well.
- 4. Add flax egg (from step 1), melted coconut oil, and water to the ingredients from step 5. Mix it well (I’d prefer to use a blender for that, I am lazy). And leave it to rest for a few minutes.
- 6. Now it’s time to shape those pancakes. You can do it by chipping the pieces of batter, rolling it into balls and placing it into a grease parchment paper. Then press each ball till it forms a perfect sized pancake. You should end up with around 10 of those.
- 7. Place the parchment paper with all the pancakes into the oven and bake for around 20 minutes.
- 8. Serve with a drizzle of keto and vegan-friendly chocolate syrup (e.g. this one).
Nutrition Facts
Baked vegan keto flax pancakes | Recipe card
Serves: 10
|
Amount Per Serving: 1 pancake
|
||
|---|---|---|
| Calories | 181 | |
| % Daily Value* | ||
| Total Fat 15.8g | 23.1% | |
| Saturated Fat 7.4g | 35% | |
| Trans Fat 0mg | ||
| Cholesterol 0mg | 0 | |
| Sodium 243mg | 10.1% | |
| Total Carbohydrate 21g | 7% | |
| Dietary Fiber 7.7g | 28% | |
| Sugars 0g | ||
| Protein 5.6g | ||
| Vitamin A 0mg | Vitamin C 0mg | |
| Calcium 40mg | Iron 2mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vegan Keto Diet Recipes and Tips
Vegan low carb protein pancakes
Keto vegan protein pancakes fluffy and soft in the inside and crispy and golden brown on the outside. A perfect way to boost your protein intake while being vegan in ketosis. But please, read the notes before you attempt to cook it
Notes
-
Different kinds of protein powder absorb liquids differently. E.g., pea protein gives you more liquidy batter than soy protein. So you might want to use less milk and whisk it in your batter gradually.
-
In my article about vegan protein waffles, I’ve explained all pros and cons of keto vegan protein powders. So I won’t go into the in-depth details why I choose the pea protein for this recipe, but if you care about your health, you should probably stick with pea too. (And you can read why in my article here).
-
I used vanilla pea protein powder (this one is a great balance between taste, protein share (20%), and carbs/calories ratio) to calculate the macros for this recipe. It totals in 8.3g of net carbs per serving.
Ingredients
- 1/4 cup of pea protein powder (with some flavors if you want, e.g., chocolate or vanilla yum!)
- 2 tsp of xanthan gum
- 1 tbsp of almond flour
- 1 tbsp of flax meal
- 1/2 cup of unsweetened soy milk or water
- 1 tbsp of coconut oil
- 1/4 tsp of baking powder
- 1/4 tsp of salt
Instructions
- 1. Combine dry ingredients in a bowl and blend well.
- 2. Pour in the milk and melted coconut oil. Whisk it well till you get a thick enough batter.
- 3. Preheat a greased frying pan and pour a little bit of batter in it. Then flatten it a bit to shape it into a perfect pancake if needed. Your pancakes will stick at first, but once they are properly cooked, you’ll be able to flip it with fewer efforts. So be patient and don’t turn the heat on high. Once the bottoms of your pancakes are golden brown and the sides have started to set, you can flip them.
- 4. Fry the other side for 3-4 minutes and put a cooked pancake aside.
- 5. Repeat the process until you are run out of batter.
- 6. Serve your pancakes in a way you like it - coconut cream, keto maple or chocolate syrup, keto-friendly berries, like blueberry - everything goes.
Nutrition Facts
Vegan low carb protein pancakes | Recipe card
Serves: 2
|
Amount Per Serving: 2 pancakes
|
||
|---|---|---|
| Calories | 210 | |
| % Daily Value* | ||
| Total Fat 11.5g | 16.9% | |
| Saturated Fat 6.3g | 30% | |
| Trans Fat 0mg | ||
| Cholesterol 0mg | 0 | |
| Sodium 544mg | 22.7% | |
| Total Carbohydrate 15.7g | 5% | |
| Dietary Fiber 7.4g | 28% | |
| Sugars 5.3g | ||
| Protein 11.8g | ||
| Vitamin A 0mg | Vitamin C 0mg | |
| Calcium 210mg | Iron 4mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vegan Keto Diet Recipes and Tips
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