Keto Pancakes

Keto-pancakes1
✓Low-carb ✓Gluten-free ✓Milk-free base ✓Ketogenic version (3:1) ✘Contains nuts

You won’t believe this, but I woke up this morning and got the urge to make up a low carb pancake recipe. I haven’t had pancakes for years as I don’t eat grains. So I was surprised, and a little spooked, when I found out later that it was Shrove Tuesday! What a coincidence!!

Scotch_keto-pancakes_for_breakfastMy first attempt used 35g of ground desiccated coconut and 3 egg yolks (highly ketotic!) to make a thickish batter which I fried as 4 inch Scotch pancakes. They were pretty good, with coffee and a good read for breakfast, as you can see in the photo, and I had a healthy dollop of creme fraiche on them. They burned a bit, possibly because of the high coconut content, and they only just held together.

This evening, having discovered that it was pancake day I decided to try an improved recipe, making full-sized pancakes for two. They worked really well! Not quite as ketogenic, but still very low carb and very versatile. They cooked and turned easily, rolled and folded well. We had them with lemon juice and double cream, but they can be served any way you like. By varying the spices or using herbs and salt and pepper these could be filled with a range of savoury filling too. Here is the full recipe, with ketogenic tweaks if you need to go very low carb …

Low-Carb Pancakes (4 large)

5 large eggs (keto version: 2 whole egg + 8 yolks)
50g desiccated coconut, ground to flour
50g hazelnuts, ground to flour (use chopped roasted – easier to grind than whole nuts)
Knob of butter/ghee or coconut oil for frying
1 level tablespoon mixed spice

Grind up the coconut and chopped hazels (I use a coffee grinder). Mix them together with the mixed spice in a bowl. Beat the eggs in another bowl. Beat in the ground nuts until they make a batter with a smooth consistency. Melt knob of butter or coconut oil in a hot frying pan then pour in about 1/4 of the batter to cover the base thinly. Turn once with a wide spatula. Place on a plate in a warm oven while you cook the others. Serve with clotted cream, or whatever suits your version of this now versatile recipe.

Basic recipe, excluding dressing
Macronutrients, per serving, (recipe above = 2 main servings)
P: 25g  C: 4g  F: 53g  (Ketogenic Ratio: 1.9)

Ketogenic version, served with 50g Cornish clotted cream per person
Macronutrients, per serving, per serving (recipe above = 2 main servings)
P: 23g  C: 4g  F: 87g  (Ketogenic Ratio: 3.2)

One thought on “Keto Pancakes

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s