How to Make Protein Pancakes (Keto-Friendly)
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If you're eating low-carb or keto, knowing how to make protein pancakes is a lifesaver!
Following a keto diet means sticking to a low carb, high fat meal plan. Knowing what foods are keto-friendly is key to success! Fortunately, there are a lot of keto diet recipes out there, including this one for protein pancakes.
What Makes This Recipe Keto-Friendly?
Standard flour is strictly off-limits when it comes to keto recipes, so replacing it with almond flour is a great swap. Almond flour is made of crushed almonds and is incredibly low in carbohydrates. It’s one of the best substitutes for keto baking! One thing to note about the use of almond flour is that it can be a bit denser than traditional flour. You may want to add additional baking soda to your recipe for a lighter, fluffier result.
Baking powder is another common ingredient in pancakes, and since it’s made with cornstarch, it can be seen as having a higher carbohydrate level. Since only a small amount is included in this recipe, you can use baking powder and keep your carbohydrates low. However, if you are trying to avoid extra carbohydrates, create an alternative to baking powder with a 1:2 mix of baking soda and cream of tartar.
The bananas and cinnamon help make the pancakes sweet, but if you prefer an even sweeter flavor, turn to keto alternatives such as stevia or a monk fruit sweetener.
How to Make Protein Pancakes
The recipe for these pancakes packs each serving with about 10 grams of protein, but you can add in a scoop of protein powder, too.
April Preisler for taste of home
- 1 egg
- 1/2 tablespoon olive oil
- 1 ripe banana, mashed
- 1 cup nonfat plain Greek yogurt
- 1 cup almond flour
- 2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon cinnamon
- Dash of salt
- Protein powder, optional
Tools You’ll Need
- Small whisk: This kitchen tool is perfect for whipping together the wet ingredients.
- Nonstick griddle: Having a large, flat space for cooking pancakes is ideal. You’ll want to be sure it’s nonstick to avoid a mess.
- Wide spatula: Once the pancakes are cooked on one side, having a large enough spatula to fit under the entire pancake will make it easier to flip.
See what other tools will help you make perfect pancakes.
Step 1: Combine the ingredients
April Preisler for taste of home
In a medium bowl, combine the wet ingredients, including egg, oil, yogurt, mashed banana and yogurt.
In a separate bowl, combine the almond flour, baking powder, baking soda, cinnamon and salt. If using protein powder, add that in, too. Fold the dry ingredients into the wet ingredients until just combined. Be careful, because overmixing is one of the easiest pancake mistakes to make.
Step 2: Cook the pancakes
Heat a medium-sized skillet or griddle over medium heat. Drop approximately 1/4 cup of batter onto the hot griddle. The batter will spread. Cook until the top of the pancake is bubbly and the edges appear dry.
Run your spatula around the outer edge of the pancake to be sure it’s not sticking to the pan. Once you can get your spatula under the entire pancake, carefully flip and cook the other side. Repeat with remaining batter.
Tips for Making Protein Pancakes
Keep the pancakes from falling apart
Using almond flour for these pancakes means that your batter will lack the binding agent known as gluten. You may have issues with your pancakes falling apart. A good way to fix this is by adding a little bit of additional almond flour to the batter to thicken it and making sure that one side of the pancake is completely cooked before attempting to flip it over.
Add extra protein
Almond flour and Greek yogurt are great ways to create protein-packed pancakes. You can add additional protein to your pancakes by including a scoop of your favorite protein powder or topping them with healthy nut butter. Adding ground flax seeds or chia seeds are another great way to increase the protein per serving.
Top with keto-friendly syrup
There are a lot of options out there for keto-friendly maple syrup sweetened with monk fruit. Fresh, tart berries and nuts are also low in carbohydrates and cake be used to top your pancakes.
Store leftovers in an airtight container
These pancakes are a great meal-prep option and you can store them in the refrigerator or freezer to eat throughout the week. To store in the refrigerator, stack pancakes with wax paper between layers and then place them in an airtight container.
To freeze, lay pancakes on a baking sheet and place them in the freezer for 30 minutes. Stack frozen pancakes in an airtight bag or container and place back in the freezer for up to two months. You can reheat the pancakes in the microwave by placing them on a microwave-safe plate and microwaving for 20 seconds per pancake.