Gourmet pancakes are en-vogue. Bisquick, your days have been numbered for a while now.
With the birth of ketogenic, paleo, gluten free, lectin free, dairy free diets (and any of their relatives), comes demand for innovation. Look no further friends; the following recipes are a $-savvy fit for one or many of the aforementioned “diets”.
Not that I am promoting any one of these ways of eating. I do understand that the popular choice is to do what “feels the best” (often regardless of scientific literature), so why not help people make things a little more affordable, nourishing and delicious along the way. Because folks are gonna “go there” anyway.
First up: a high-calorie, high fat, moist, rich, fluffy and dense pancake with an extra protein punch from almond flour!
Keto Pancakes
Equipment
- mixing bowl, measuring cup and spoons, spatula, spoon, griddle or large skillet
Ingredients
- ½ cup Almond Flour bulk/Costco
- 4 oz Goat Cheese or cream cheese
- 4 each Eggs free range
- 1 tsp Baking Powder aluminum free
- 1 tbsp Lemon rind, grated
- 1 Lemon juiced/squeezed
- 1 tsp Cinnamon ground
- 1 tsp Monkfruit Extract OPTIONAL
- 2 oz Coconut Oil (1/2 for batter, 1/2 for greasing skillet)
Instructions
- In a medium or large microwavable bowl, soften the cheese in the microwave.
- Whisk together the 4 eggs (or create 4 flax eggs), and blend into the cheese.
- Add the lemon juice (squeezed) and grated lemon zest (rind), and mix well. Add 1/2 of the coconut oil and whisk together quickly (it will begin to cool and clump up).
- In a large measuring cup, add the almond flour and baking powder – mix together.
- Add the dry ingredients to the wet ingredients in the large bowl and mix thoroughly until well blended. Do not over mix the batter or the pancakes will not rise as much.
- If you're not concerned about keeping the "keto" part of this recipe, feel free to add blueberries (personal favorite), chocolate chips or other yummies.
- Note: Some people prefer extra sweet pancakes. If you do and Monkfruit extract doesn't bother you – adding 1 teaspoon to the entire batter should be plenty to boost the sweetness factor.
Cooking
- Cook in coconut oil on medium to medium – high heat (depending on your griddle or stove) for 2 – 3 minutes per side, flip once.
- Do not overcrowd the pancakes. If you're using a skillet – 3 or 4 at a time is plenty.
Notes
- Adding blueberries or other fruits and fillers will change the macronutrient breakdown. Please recalculate the carbohydrates, protein, and fat to ensure you’re achieving your goals – especially if you’re on a strict ketogenic diet.
- If you like a more lemony flavor – consider adding more rind from a second lemon, or adding more juice.
Nutrition
Some of my favorite breakfasts are seasonal derivations on the “keto pancake”. (not all of my recommendations will suit the ketogenic diet)
Consider adding some pumpkin spice and apples or pears to autumn breakfasts. (Read on for pumpkin in the batter!)
Summer is full of abundance, to name a few: berries, figs, and stone fruits like peaches and even apricots ripe for picking!
The wintertime seems to be ideal for a zestier pancake: add grated citrus rinds or the fruit sauced as a new topping. What a refreshing way to break up the roasts – stews – and gravies of the season, yeah?
In the springtime, fresh or frozen strawberries make a wonderful topping or filler. Consider thawing, draining and pureeing the strawberries, then mixing into the batter to create a yummy pink strawberry pancake! (You may need more flour and egg.) Think Valentines day with heart-shaped cookie cutters or Mother’s Day with flower shapes!
The following recipes are friendly for people preferring paleo, lectin free, gluten free, dairy free, vegetarian and even vegan.
If you’re aiming for a vegan meal, simply swap out regular eggs for flaxmeal eggs. (3 tbsp flaxmeal +1 tbs water per egg). You’ll be pleased to know that flaxmeal is an A- grade item in cost per Calorie (and of course is loaded with nutrients).
Cassava flour (from the yucca root) is naturally super sweet in flavor and very fine in texture. It can be substituted 1:1 for regular flour and because of its natural sweetness, you may not even need the honey in our Cassava Berry ProPancakes batter! Save it for the toppings.
Cassava Berry ProPancakes
Equipment
- large and medium bowls, skillet or pancake griddle, fork, spoon, large spatula, stove
Ingredients
- ½ cup Organic Cassava Flour
- 1 cup Almond Flour
- 8 tbsp Organic Hemp Protein Powder unsweetened
- 4 each Free Range Eggs or flax eggs
- 10 oz Almond Coconut Milk or preferred non-dairy milk
- 1.5 cups Organic Frozen Blueberries
- 1.5 oz Coconut Oil extra virgin, bulk
- 2.5 tsp Baking Powder (aluminum free)
- 1 tsp Vanilla Extract
- 2 tbsp Raw Local Honey (or 1.5 tsp Monkfruit extract)
For Cooking
- 1.5 tbsp Coconut Oil (for greasing griddle/skillet)
Instructions
- In a medium bowl, combine dry ingredients.
- If you're making flax eggs – this is a good time to make them as they'll need to set for 3-5 minutes. Combine 1 tablespoon ground flax meal with 3 tablespoons of water per one egg. This recipe calls for 4 eggs: 4 tbsp flax meal + 12 tbsp water. Mix well & set aside to congeal.
- In a large bowl, whisk the eggs and add the milk, vanilla extract and honey until blended. Lastly, add the 3 tbsp of melted coconut oil and whisk together quickly/thoroughly (the coconut oil will begin to harden).
- To the wet ingredients, gradually stir in the dry ingredients until you have a fairly consistent mixture. Don't over stir the batter or the pancakes will come out flat. There will likely be a few chunks in your batter. Don't worry about these.
- Stir in the blueberries.
- Grease the skillet or griddle with remaining 2.5 tbsp coconut oil, cook on medium-high heat.Using a large spoon, drizzle the pancake batter on your cooking surface. Don't over crowd your skillet or you won't be able to flip them well.
- If your pan begins to smoke, turn down the temperature — you don't want your cooking oil to smoke. Coconut oil will last till about 350°F – its "smoke point". 300°F is plenty hot for cooking pancakes. You don't want to hit 350°F for many reasons.
- This recipe makes 12-16 medium sized pancakes. Enjoy!
Notes
- To make nut-free pancakes, replace the almond flour with Cassava flour. This decreases total protein content. If that bothers you, consider adding a few extra tablespoons of protein powder. You may need to also add a tablespoon of flaxmeal and additional water to achieve desired batter consistency.
Nutrition
A Word on Protein Powder and Toppings
I prefer Manitoba Harvest Organic Hemp Protein Powder (unsweetened) for many reasons, including it being the lowest cost-per-calorie Hemp Protein Powder I’ve found yet, plus it’s plant based and FUUULL of micronutrients like vitamins and minerals (#magnesium galore), omegas and fiber. If you choose a flavored or sweetened variety – please do note that the amount of sugar and carbs will go up, and often the protein content is less than in the unsweetened variety.
A deviation from traditional toppings:
While real maple syrup is wonderful, we prefer to add almond or peanut butter to our pancakes for a healthier topping that adds flavor and good nutrients without extra sugar.
Josh discovered the mouthwatering combo topping of goat cheese with local honey and I totally agree. Just try it. But don’t attempt to substitute Honey Chevre from Trader Joe’s for both toppings, just pure goat cheese and a drizzle of honey.
We’ve also discovered coconut whipping cream that is UNREAL you guys. It’s lower in calories than regular whipping cream, without sacrificing that mouth-watering deliciousness. It’s also vegan. Make your own here.
Lemonee Sweet Cassava Pancakes
Equipment
- large and medium bowls, skillet or pancake griddle, fork, spoon, large spatula, stove
Ingredients
- ¾ cup Organic Cassava Flour (Costco or Amazon)
- 1 cup Almond Flour
- ¾ lb Sweet Potato (1/2 cup) or 3-4 medium carrots, grated or 1 cup pumpkin puree
- 4 each Free Range Eggs
- 24 oz Almond Coconut Milk or preferred non-dairy milk
- 3 tbsp Organic Flaxseed, Ground
- 4 tbsp Coconut Oil extra virgin, bulk
- 5 tsp Baking Powder aluminum free
- 1 tsp Pumpkin Pie Spice
- 1 tsp Vanilla Extract
- 1 each Lemon rind grated and juiced
- 2 tbsp Coconut Oil (to grease the skillet/griddle)
Optional Seasonal Topping (Autumn-Winter)
- 1.5 cups Organic Whole Cranberry Sauce
Vegan Substitution
- 4 tbsp Organic Flaxseed, Ground (sub out eggs)
- 12 tbsp water (for flax eggs)
Instructions
- Wash, peel and slice the sweet potato. Cook for about 15 minutes in a steamer or pot with a steamer insert and 1 inch of water, until very soft. Mash or puree it to a smooth consistency.
- In a medium bowl, combine dry ingredients.
- If you're making flax eggs – this is a good time to make them as they'll need to set for 3-5 minutes. Combine 1 tablespoon ground flax meal with 3 tablespoons of water per one egg. This recipe calls for 4 eggs: 4 tbsp flax meal + 12 tbsp water. Mix well & set aside to congeal.
- In a large bowl, whisk the eggs and add the milk and vanilla extract until blended. Lastly, add the 3 tbsp of melted coconut oil and whisk together quickly/thoroughly (the coconut oil will begin to harden).
- Wash the lemon and grate the rind (as much as possible) directly into the wet ingredients. Squeeze the lemon juice into the same bowl as well (optional).
- Stir in the cooked sweet potato or grated/ food processed carrots (shredded won't work).
- To the wet ingredients, gradually stir in the dry ingredients (minus the flaxseed) until you have a fairly consistent mixture. There will likely be a few chunks in your batter. Don't worry about these. Lastly, add the ground flaxseed and let is sit for a couple minutes.
- Grease the skillet or griddle with remaining 2.5 tbsp coconut oil, cook on medium-high heat.Using a large spoon, drizzle the pancake batter on your cooking surface. Don't over crowd your skillet or you won't be able to flip them well.
- If your pan begins to smoke, turn down the temperature — you don't want your cooking oil to smoke. Coconut oil will last till about 350°F – its "smoke point". 300°F is sufficiently hot for cooking pancakes. You don't want to hit 350°F for many reasons.
- This recipe makes 12-16 medium sized pancakes. Enjoy!
Notes
- To make nut-free pancakes, replace the almond flour with Cassava flour. This decreases total protein content. If that bothers you, consider adding a few extra tablespoons of protein powder. You may need to also add a tablespoon (+/-) of flaxmeal and additional water to achieve desired batter consistency.
Nutrition
Another way to jazz-up a pancake breakfast is to create a table “centerpiece” of toppings. If you have a long table, adding a seasonal or festive table runner beneath the parade of delicious ingredients creates an extra eye-popping flare.
If you’re short on budget but looking for fancier plate-ware, why not grab some mix n’ match china from goodwill?? A ladies breakfast tea is only a 50 cent teapot away.
Here’s a table with external links for each recipe ingredient (and a few extras). As previously mentioned, prices vary per region, season, city, store and personal preference for brand or specific type of food item.
| Almond Flour | Eggs (Costco) | Sweet Potato |
| Cassava Flour | Goat Cheese (Costco – best $ or Sam’s or TJ’s) | Pumpkin Puree (or TJ’s) |
| Arrowroot Starch/ Flour | Cream Cheese or organic | Large Organic Carrots |
| Soy Milk (unsweetened) | Almond Milk (unsweetened) check your local store brand | Coconut Milk (unsweetened) check your local store brand |
| Flaxseed Meal | Local Honey or your farmer’s market | Lemons |
| Coconut Oil (extra virgin) | Pumpkin Spice or TJ’s | Organic Apple |
| Avocado Oil or Costco (bulk for less) | Cinnamon or TJ’s | Butternut Squash or TJ’s (seasonal) has amazing deals |
| Vanilla Extract or TJ’s | Almond Extract or TJ’s | Baking Powder (aluminum & corn free) or TJ’s |
| Frozen Organic Blueberries | Frozen Organic Strawberries | Frozen Organic Triple Berry |
TJ’s = Trader Joe’s
