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Short-Order Kitchen

Keto Pumpkin Pancakes

By Wes Ellis2 min read
A stack of pumpkin pancakes with chocolate shavings beside a mug and whole pumpkins.
Recipe card
Servings
3
Prep
10 minutes
Cook
10 to 15 minutes
Method
Skillet
Heat
Medium-low heat
Difficulty
Easy
Jump to ingredients & directions ↓

Part 2 of the thread Low-carb mornings

THE SHORT VERSION4 points
  • Use pure pumpkin puree, not pie filling.
  • Start at 2 tablespoons of coconut flour and add more only if the batter's thin.
  • Keep them small and the heat medium-low. Coconut flour pancakes are delicate.
  • About 130 calories and 5 g protein a serving.
THE RECIPE · KETO PUMPKIN PANCAKES

Ingredients

You'll need

  • Large bowl
  • Whisk or fork
  • Non-stick skillet or griddle
  • Thin spatula

Directions

  1. Whisk the pumpkin, eggs, almond milk and vanilla together in a large bowl.
  2. Add the coconut flour, spices, sweetener and baking powder. Stir until smooth.
  3. Let it rest a couple of minutes to thicken. Too thin, add a little coconut flour. Too thick, a splash of milk.
  4. Heat a non-stick skillet or griddle over medium-low to medium with a little butter or oil.
  5. Pour small pancakes and cook 2 to 4 minutes, until bubbles form, the edges set and the bottom is golden.
  6. Flip carefully and cook until done through. Repeat, adding butter as needed.
  7. Serve with butter, sugar-free syrup, whipped cream or toasted pecans.
Notes Leftovers keep 2 to 3 days in the fridge in an airtight container; reheat in the toaster, microwave or skillet. Pumpkin pie spice can stand in for the three separate spices. Roughly 130 calories and 5 g protein per serving, give or take.

wesellis.com/blog/keto-pumpkin-pancakes/

Pumpkin, cinnamon, nutmeg and ginger. It's pumpkin pie spiceA ready-made blend of warm spices, usually cinnamon, nutmeg, ginger and cloves. Cinnamon on its own is a fine stand-in.More: Protein Coffee: Sugar Cookie Cold Brew and PSL Cold Foam in pancake form, built on eggs and coconut flourFlour made from dried, ground coconut meat. It soaks up a lot more liquid than wheat flour, so a spoonful goes a long way and doughs made with it need adjusting in tiny amounts.More: Blueberry Scone Cookies instead of wheat. The pumpkin keeps them moist, which coconut flour pancakes badly need.

Why they fall apart, and how they don't

There's no gluten here to hold anything together. The eggs do all of that work, and they need time on the heat to set. So the two rules are small pancakes and patience before the flip. Wait for bubbles and dry-looking edges, then slide a thin spatula all the way under before you commit. A big one will tear down the middle.

Heads up

Pumpkin pie filling sits right next to pumpkin puree on the shelf and looks the same. It's already sweetened and spiced, and it'll throw the whole batter off. Check the can.

Getting the thickness right

The range on the coconut flour is there on purpose. Pumpkin puree varies in how wet it is, so start with 2 tablespoons, let it rest, and only then add more. You want it to spread slowly off the spoon, not run. If you're trying to use up the rest of the can, How Long Food Keeps in the Fridge and Freezer will tell you how long you've got.

Try this

Toast a handful of pecans in the dry skillet before the first pancake goes in, just until they smell toasty. That's your topping sorted.

Prefer chocolate to spice? The Chocolate Protein Pancakes use the same rest-and-adjust approach with protein powder and cocoa.

LINKED FROM2 notes

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