Low Calorie Keto Pancakes – [New Experiments]

I tried quite a few recipes for ketogenic friendly pancakes, and to be honest, I’ve never been as excited as for this one that I just did recently. My inspiration came from Liz.

The recipe is extremely simple and it has very few ingredients. Interestingly enough you can tag this with ‘plant based’, ‘keto’, ‘high-fiber’, ‘low-calorie’ and other similar trending tags.

I’m very minimal about the quantities here because this was the first time I tried the recipe. I will definitely scale it up in upcoming attempts. If you want to do a higher volume of this recipe, you could simply (and reasonably) extrapolate the amounts I used here.

Ingredients:

5 grams of coconut flour
5 grams of hemp flour (high-fiber, high-protein, very-low carb)
3-4 grams of psyllium husk
2 grams of baking powder
5-6 drops of vanilla extract
1 tsp or 4 grams of olive oil (you could use coconut oil or other oils)

How-To:

  1. Heat an oiled/sprayed non-sticky pan to medium heat.
  2. Soak the psyllium husk in 80-100 ml of water for a couple of minutes.
  3. Add 1 tsp or 4 grams of olive oil and 5-6 drops of vanilla extract in the soaked (gelly-like) psyllium husk.
  4. Mix the dry ingredients: coconut flour, hemp flour and baking powder.
  5. Add the psyllium husk mix to the dry ingredients mix and mix together.
  6. Slowly add some more water into the mix (by preference).
  7. Scoop from mix into the pan (yields 2-3 medium sized pancakes).

Medium heat is key to the success of this recipe. Also, allow enough time for a pancake to cook on one side before turning. It’ll take about 5-6 minutes per side.

I’d suspect their magic-like elasticity comes from the psyllium husk?!

Serve with your favorite filling. I tried it with pumpkin mixed with cocoa powder and 1 Tbsp of plain avocado on the side. Next, I’ll try them with some peanut butter.

Total Macros (without the filling):

Calories: 70 kcals
Fat: 5 gram
Protein: 2.5 grams
Carbohydrates: 5.8 grams
Fiber: 6.7 grams
Net Carbs: 1.4 grams

These are the values I get from Cronometer. Notice how it says it has more fiber than total carbohydrates. This type of inconsistency of labels is often the subject of debate on many forums. Some say this is ‘negative net carbs’.

Anyway, checking the USDA Nutrition Database for alternatives, I found an organic high fiber coconut flour (5g) and an organic hemp protein (5g) and psyllium husk (3g) which would yield:

Calories: 46.3 kcals
Fat: 1.4 grams
Protein: 2.5 grams
Carbohydrates: 7.6 grams
Fiber: 6.1 grams
Net Carbs: 1.5 grams

For simplicity I considered the few drops of vanilla and the baking powder as non-caloric. So, the remainder macros would be those from 4 grams of olive oil, which are entirely fat and yield about 35 kcals. So the new total calories would then be 81.3 kcals and fats 5.4 grams.

Bottom line, in my view this is a good low-calorie-low-carb-high-fiber treat.

I’d suggest being creative and trying other ingredients in the mix (different low-carb flours) as well as different preferred fillings. If you do that, please share your recipe with me in the comments below.


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2 Responses to Low Calorie Keto Pancakes – [New Experiments]

  1. Liz says:

    These look so good, Cristi! I’m definitely going to have to try your method using this recipe. Thanks for sharing, and I can’t wait to see what other recipes you come up with! 🙂

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