I am always looking for new ways to try the ketogenic diet that I personally enjoy. A few weeks ago I decided to make some pancakes for my son. I use my old trick of grating the pumpkin and using it to make the pancakes. I have been a long time fan of KETO pancake recipes, but I have never had success with them. I have always had issues with things like eggs, coconut flour and milk. So I decided to try to make my own versions.
Pancakes are not only a traditional morning meal, they’re a staple in many people’s diets—even those who are dieting. The problem is that many of the low carb and keto recipes can be quite time consuming to make. So, when you’re short on time, this recipe is a winner.
Learn how to make keto pumpkin patties with high-quality ingredients that taste just like local snacks. In this recipe, we incorporated as much pumpkin flavor as possible, while leaving out all the grains and refined sugars typically used in fall recipes. These low-carb pumpkin pancakes are fun to serve to the whole family every fall.
Is pumpkin ketonic?
Pumpkin and most fall and winter zucchini are perfectly acceptable for the keto diet. A typical half-cup serving of pumpkin puree contains about 10 grams of carbohydrates and 3 grams of fiber, or 7 grams of net carbs. While it’s more than most fruits and vegetables generally considered keto friendly, you can use pumpkin to flavor a variety of keto recipes while keeping total carbs relatively low.
Pumpkin also has many benefits for immune, eye and skin health.
How to find a pumpkin puree suitable for the keto diet
It’s very simple. Most products labeled pumpkin puree are suitable for a low-carb keto diet. What you should look for is something with pumpkin pie filling or pumpkin pie mix. They are usually found alongside canned pumpkin puree and are used to make pumpkin pie. They contain more than 20 grams of carbohydrates per serving and should be avoided in a ketogenic diet.
These jars last a long time in the pantry, and seeing them pop up on the shelves every year is my favorite way to stock up. Sometimes there is a shortage of food when you really need it, like Thanksgiving.
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How do you make keto pumpkin pancakes?
- Almond flour – It is best to use peeled and finely ground almond flour, as it makes for airy pancakes. Almond flour is best avoided, as it is coarser ground and the pancakes will be flat.
- Coconut flour is essential to give this pumpkin pancake recipe a cake-like texture.
- The pumpkin puree adds flavor and also provides plenty of moisture.
- Milk – There are many milk substitutes that we prefer to use for low-carb keto recipes. Unsweetened almond milk and coconut milk are two of our favorites.
- Erythritol – this low-carb sweetener adds a classic sweetness to this pumpkin pancake recipe.
- Stevia – combined with erythritol, it makes for a sweet and delicious pancake, even though it is low in carbs and contains no sugar.
- Eggs – Eggs hold everything together, and adding beaten egg whites will make your keto pumpkin pancakes big and fluffy.
- Butter – Every pancake recipe should have a buttery taste. We add it to the batter and we also like to make pancakes with butter.
- Baking powder – Baking powder is needed to make the pancakes rise. Without it, you get sad, thin pancakes.
- Flavors – We use a combination of pumpkin spice and vanilla extract to flavor our pancakes. This will give you the fall flavor you are looking for in this recipe.
Try different flavours and additives
Recipes like this are good because you can change the flavors every time you make them. We are always looking for new and interesting additions to this pancake recipe. Here are some of our favorites so far:
- Pecans – Pecans are the perfect crunchy addition to pumpkin pancakes. The flavor of the pecans goes perfectly with the pumpkin.
- Chocolate chips – there are few recipes that aren’t even better with the addition of chocolate chips, and this recipe is no exception. There are many low-carb chocolate chips available in the supermarket now.
- Cream Cheese – We recently made a big batch of these pumpkin pancakes and stacked them, with a cream cheese filling between each layer. The tangy cream cheese goes perfectly with the sweetness of these pancakes.
Storage and freezing
If you want to make pancakes, it’s best to make a large amount and save some for leftovers. Store pumpkin pancakes in the refrigerator for up to a week and in the freezer for up to a month, wrapped well. To reheat the pumpkin pancakes, simply remove from the freezer and heat in the microwave for 60 seconds or heat in a pan with a little oil.
Tips for making the best pumpkin keto pancakes
Pancakes are definitely more of an art than a science. This is especially true for keto pancakes, as they can be difficult to flip without the gluten that binds traditional pancakes. When making gluten-free, sugar-free and carbohydrate-free dishes, there are a few extra precautions that need to be taken to make something that actually tastes good.
Use egg whites to make fluffy pumpkin pancakes
We use this technique in all of our keto pancake recipes. Whisk the egg whites and gently spatulate them through the batter to make airy pancakes. This is important because the ingredients in keto pancakes tend to be denser and heavier than the ingredients in traditional pancakes. Beat the egg whites until stiff and fold them through the batter with a spatula to add height and lightness to your keto breakfast.
Use stevia and erythritol for sweetness
To cook sugar free keto, we like to use a combination of stevia and erythritol. The combination is important, because if you only use one type of sweetener for your sweet keto recipes, you will start to experience an unpleasant aftertaste. We always use a highly concentrated sweetener like stevia and a granulated sweetener like erythritol. If you’re not sure how to choose sweeteners on a keto diet, read our detailed article on keto sweeteners before you make your next keto treat.
Add pumpkin pie spice for more pumpkin flavor
If you add too much pumpkin puree to the recipe, you will get a lot of carbs in the dish. That’s why we like to add a good dose of pumpkin pie spice to the batter. This enhances the pumpkin flavor without increasing the amount of carbs in these keto fritters. This magical pumpkin spice blend is a combination of cinnamon, ginger, nutmeg and spices. It’s what you think of when you dream of autumn scents.
You could add pumpkin extract to this keto recipe for even more pumpkin flavor, but we didn’t think that was necessary.
Use almond flour and coconut flour
Some recipes require the use of both coconut flour and almond flour to get good results, and this recipe is one of them. Each gluten-free flour option has its pros and cons. Coconut flour is highly absorbent and creates a nice bread texture, but it can often make recipes dry and crumbly. Almond flour has a toasty flavor and is very low in carbs, but it is high in calories and does not absorb moisture well.
The batter in Keto Doughnuts uses very little coconut flour to bring everything together and create an airy, baked texture.
Knowing when to turn around
It’s something you can learn in a minute and master for a lifetime. A typical tip for flipping pancakes is to wait until there are no more air bubbles on the surface of the pancake. This means that the bottom has hardened and you can easily flip the pancakes. With these keto pumpkin fritters, that’s not always the case. If you start to see bubbles on the surface of your low-carb pumpkin pancakes, wait another minute or two. Keto donuts don’t keep as well as traditional donuts, so you have to be careful.
If you have trouble flipping pancakes, try the following
- If the dough is too dry, you can add a few drops of unsweetened almond milk or any other type of milk you use for this recipe.
- If the batter is too runny, you can add a few teaspoons of coconut flour to thicken it.
- Cover the pan with a lid while you bake the keto pumpkin patties. This allows them to cook faster by recirculating some of the released steam. This makes it easier to turn around when the time comes.
- Make smaller pancakes if none of the above options work for you. This is the simplest possible solution. The smaller your pumpkin keto pancakes are, the easier they are to flip.
Serve with butter, syrup or whipped cream
Now for the tough choices – what will you decorate your pumpkin pancakes with? I’m a big believer in using as many quality ingredients as possible, so I like to add quality butter and maybe even homemade whipped cream to the cake. If you think it’s blasphemy to eat pancakes without syrup, you have some great pancake syrup options.
These days, there are many options for sugar-free pancake syrup. Here are some of our favorites:
Another thing I like to make is butter with a sweet taste. You can melt the butter and add the sweetener and spices, or beat the hot butter with a hand mixer and add the sweetener and spices. My favorite is cinnamon and stevia. It makes an excellent topping for pancakes and replaces syrup.
More pumpkin recipes
Once you’ve made a pumpkin recipe, you’ll automatically start looking for more. Every year we post a few new pumpkin recipes on our cooking blog. Here are some of our favorite ideas to satisfy the craving for pumpkin.
More pancake recipes
If you are looking for other pancakes, we can help you too. Pancakes are one of our favorite dishes that we often make on the weekends with our family. We’ve got some delicious pumpkin recipes for you to try, and they’re all gluten-free, sugar-free and carb-free. We even have nut and dairy free options if that is what you are looking for.
Thank you for stopping by our cooking blog. If you make one of our recipes, don’t forget to share it with us on social media. We can’t wait to see which of our recipes you like best.
Pumpkin pancakes keto
This easy pumpkin keto pancake recipe is perfect for a chilly fall day. We’ll show you how to reduce the carbs in all your favorite foods.
Total time 15 minutes
Servings of 6 pancakes
Calories per serving 153 kcal
Cooking time: 5 minutes
Cooking time: 10 minutes
- In a large bowl, crack the eggs (save the egg whites for the next step), then stir in the pumpkin, cooled butter, erythritol, stevia, milk and vanilla. Mix until everything is smooth.
- Add almond flour, coconut flour, baking powder, pumpkin pie spice, and salt and stir until batter is smooth.
- In a separate bowl, beat the egg whites until stiff and carefully fold them into the batter. Let the dough rest for 3 to 5 minutes. This will thicken the dough.
- Meanwhile, heat a grill or large skillet over medium-high heat. Generously coat the baking surface with oil or spray.
- Pour about 1/4 cup of the batter into the pan. Bake for 3 to 5 minutes until edges are golden brown and bubbles appear on top. Carefully turn them over and bake for another 2-4 minutes or until golden brown and the center is cooked through.
- Serve with fresh whipped cream, butter, sugar-free syrup, toasted nuts or desired toppings.
If you have trouble flipping the pancakes or getting the batter to the right consistency, check out the tips in the blog above.
Net carbs: 3 gServing size: 6
Keto pumpkin pancakes
Quantity per serving
Calories 153Calories from fat 117
of the daily costs*.
Saturated fat 5g25
Cholesterol 77 mg26%.
Sodium 198 mg8%.
Potassium 120 mg3
Vitamin A 1854UI37%.
Vitamin C 1mg1%.
Calcium 73 mg7%.
* Daily percentages are based on a 2000 calorie diet.
Tags : pumpkin pancakes keto
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