 | LC PANCAKES
Please note that after the basic pancake recipes there are some flavoring & topping suggestions you may enjoy.
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Hotcakes
From Fran McCullough's Low Carb Cookbook
Hotcakes (serves 3-4)
4 eggs
1/2 tsp baking soda
1/2 tsp salt
2 Tbl cake flour
3 Tbl Splenda
2 cup sour cream
Mix all ingredients, drop approx 1/4 cup on hot, oiled griddle; flip when well-browned on one side.
Note from BK: 10 carbs per serving, so these are quite carby; and the cake flour is really a no-no for Atkids. However, you could sub oat flour and it would probably be fine.
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Paula's Pancakes
2 eggs (2carbs)
3 Tbl soy flour (2.64 carbs)
1/4 tsp sweet-n-low (.25)
1/4 tsp vanilla or maple extract
1/4 tsp salt
1/4 tsp baking powder
1 Tbl heavy cream (1 carb)
1 Tbl water
Blend all ingredients until smooth & lump-free.
Heat non-stick skillet brushed w/oil or sprayed w/cooking spray.
Drop pancake batter (one at a time) and cook until golden on both sides. Batter is thin so make sure pan is level ; otherwise, batter won't cook evenly.
Serve w/ butter and SF maple syrup.
Makes 4 regular sized pancakes
Total carbs: 5.89 Carbs per pancake: 1.47
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Tiffaney's Pancakes
3 T of protein powder / shake mix (use vanilla for more traditional tasting pancakes)
1/4 cup ricotta cheese
1 egg
1 Tbl heavy cream
1/2 tsp vanilla extract
1 pkt of sweetener
Add water to desired consistency.
Combine ingredients until smooth.
Oil pan well so they don't stick
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Almond Flour Pancakes
From lowcarbluxury
1/2 Cup almond flour
1 pkt Splenda
2 eggs-beaten
1/3 cup seltzer water
1 tbsp. heavy cream
1/4 tsp. salt
dash of cinnamon
Combine all ingredients and cook on a hot, lightly greased griddle or skillet.
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Almond Flour Pancakes #2
From Kata
3 Eggs, separated
1/2 cup Sour Cream
1 packet of sugar substitute (Or equiv. of one tablespoon of sugar)
1/4 cup almond flour
1/4 tsp salt
Beat egg yolks thorougly.
Add sour cream, sugar, flour, and salt.
Fold in stiffly beaten egg whites.
Cook on griddle by small spoonfuls, browning both sides.
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Bake Mix Pancakes
1/2 cup of bake mix
2 eggs
1/3 cup soda water
1 sp. heavy cream
1/4 teaspoon salt
oil for the skillet
Mix all ingredients until batter is smooth.
Cook up pancakes on hot griddle rushed with oil.
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Baked German Pancakes (Dutch Babies)
3 eggs
3 Tbl vanilla protein powder or 3 Tbl oat flour
2 Tbl DaVinci sugar free vanilla syrup
1 & 1/2 Tbl heavy cream
1/4 tsp Boyajian's pure lemon oil (or use 1 tsp lemon extract)
1/4 tsp salt
2 Tbl butter
Preheat over to 425 F.
Whisk together eggs, protein powder, syrup, cream, lemon oil, and salt until very smooth.
Melt butter in cast iron skillet until bubbling (don't brown).
Pour batter into hot pan and put in preheated oven for 8 minutes.
Reduce heat to 275F and cook for 6 more minutes.
If you want, serve with additional butter and splenda, or any kind of sugar free syrup, whipped cream & fresh berries, fruit syrup, pancake syrup.
These puff up and are fabulous looking, great for a fancy brunch.
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Pumpkin Pancakes
From BostonKitty
2 cups flour substitute: any combination of plain or vanilla protein powder, almond flour and ground flax seeds
2 Tbl artificial sweetener of choice
4 tsp baking powder
1 ts salt
1 tsp cinnamon
1 cup cream
1 cup pumpkin puree
4 eggs, separated
1/4 cup melted butter
1 tsp nutmeg
Mix together dry ingredients.
Combine cream, egg yolks, butter & pumpkin puree and stir into dry ingredients until just blended.
Beat egg white until stiff and fold into batter.
Pour onto hot, oiled griddle, about 1/3 cup at a time.
Cook until tops bubble and turn and cook other side.
NOTE:
1) results will vary depending on which brands you use and what proportions of ingredients you use in the 2 cups of "substitute" flour. Therefore, when you mix it up, you may need to add a bit more "flour" for the correct consistency. The more pp used, the runnier the batter.
2) you can add chopped nuts (pecans would be best) to the batter or sprinkle them on top with whipped cream rather than syrup.
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Zucchini Breakfast Pancakes
From Dottie
1 cup shredded zucchini (8g)
3T Atkins bake mix (2g) or soy or oat flour (adjust carbs)
2 pkts Splenda (1.5g)
2 oz heavy cream (4g)
1/4 cup water
dash salt
1/2 tsp cinnamon
1 large egg -slightly beaten (0.6g)
oil or butter for sillet
Mix all ingredients.
Heat skillet over medium heat and add a little butter or oil to prevent sticking.
Pour in a small amount of batter (about 3T) and flatten into a 3 -4" circle.
Let brown on one side (about 1 minute) then flip and brown on other side and cook through. Repeat until all batter is used.
Makes about 10 pancakes at about 1g each.
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Fluffy Flax Seed Pancakes
from Babsie
In a blender, whip 2 eggs until foamy.
Add:
1 oz. cream cheese
1/4 cup ricotta (whole milk
Beat until smooth, then add:
3 Tbsp. flaxseed meal
1 Tbsp. protein powder
1 tsp. baking powder
pinch baking soda
Pulse until mixed.
These are very tender pancakes...make 'em a little on the small size so they're easier to flip. Also, the flax meal makes them brown quickly.
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Shake Mix Pancakes
Mix about 3/4-1 scoop of it with an egg and enough cream or water to make it pourable. Pour into a hot nonstick skillet sprayed with Pam (or you could use butter), and it will rise like a pancake (depends on the size of the egg, though). Carefully flip it over and cook on other side until done.
You can make a cream cheese filling sweetened with Splenda and a little cinnamon or vanilla and roll it up like a burrito. If you make them the night before and roll them in saran wrap and refrigerate, you've got a portable breakfast the next day.
You could also put fruit in them--use them like crepes. They are on the sweet side, so they won't work well with savory fillings.
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Betsy's Ricotta Pancakes
1/4 cup ricotta cheese
1 egg
1 Tbl vanilla
cinnamon
splenda to taste
Mix all ingredients & cook on hot oiled griddle.
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Flax Seed Pancakes
(low carb classic)
1/2 cup protein powder (or shake mix)
1/4 cup flax seeds, measured then ground
6 eggs
4 tsp baking powder
1/2 cup heavy cream
1/2 cup water (approximate)
1 tsp vanilla
1 Tbl Splenda
Mix ingredients well & cook on hot griddle sprayed with oil (or melted butter).
This makes a lot, so you can halve the recipe if more convenient
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Low Carb Pancakes
from dexmis
1/2 cup oat flour (100% stone ground)
1/4 cup flax meal
2 teas powder
1/4 cup half & half
3 eggs
1 T Splenda
Combine all ingredients, mixing only until combined. Add a little water if batter is too thick. Cook on preheated oiled griddle.
Makes 10 - 3" pancakes (5 servings)
Per serving (2 pancakes): 9.2 grams carbohydrates
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Cream Cheese Pancakes
2 eggs separated
4 oz. softened cream cheese
1 pkt Splenda
1 tsp flavor extract (vanilla, maple; optional)
Beat egg whites until fluffy and stiff, set aside.
Beat egg yolks and cream cheese together until creamy and fold into the egg whites.
Cook as small pancakes on a buttered griddle until done.
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Vicki's Waffles (or pancakes)
1 c. almonds ground
2 packet Splenda
1 Tbl. brown sugar twin
1 Tbl. vital wheat gluten
2 Tbl. soy protein (or Atkins Bake Mix)
1 tsp baking powder
salt
2 eggs
1/2 c cream
2 Tbl. butter melted
Mix dry ingredients and add eggs, cream and melted butter. Bake in waffle iron as usual and serve with butter and lc maple syrup. My waffle iron makes 4 waffles and I figure 4.5 ECC per waffle.
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REAL Pancakes
2 & 1/2 Tbl vital wheat gluten
2 Tbl cream
1 Tbl oil
1 Tbl Water
1/2 tsp baking powder
1/4 tsp salt
2 eggs
1 tsp Splenda
Mix all ingredients well in a small bowl with a whisk.
Fry in a heated oiled skillet til golden brown.
Makes 2 large pancakes
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Chorizo Buckwheat Pancake or Waffle
from John Irwin
1 Tbl buckwheat flour (3.8 carbs)
2 Tbl soy isolate protein powder
1 Tbl heavy cream
1/4 cup ricotta cheese
Splenda to taste
1 egg
1/8 tsp baking powder
about 2" Chorizo link
Cook the chorizo, breaking it up into small pieces.
Mix all ingredients including the chorizo and some of the oil from the chorizo.
Add enough water to make a moderately thin batter.
Cook it pretty crisp since it will break apart easily getting it out of the waffle iron.
It will not need any butter or any sort of syrup. The buckwheat gives the waffle a better "mouth feel" than most low-carb waffles.
This makes one really big fluffy waffle in my Belgian waffle iron with about 9 carbs total. It is a full meal for me.
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You Won't Believe it's Not French Toast
from lowcarbluxury
1/2 of a 3-oz. bag of unflavored pork rinds
2 eggs
1/4 cup heavy cream
3 pkts Splenda
1/2 tsp cinnamon
1/2 tsp egg nog extract, or, vanilla
Crumble pork rinds up until they resemble bread crumbs (use your food processor if you like - or put them in a Ziploc bag - air removed - and roll them with a rolling pin.) Set aside.
Beat eggs well and then mix with remaining ingredients and beat again.
Add crushed pork rinds to the egg/cream mixture and allow to sit for approximately 5 minutes. Mixture will thicken to a "gloppy" phase during this time.
Meanwhile, heat skillet or griddle with butter or oil, and when hot, fry pancake style until golden brown on both sides. Serve with your favorite low-carb maple syrup.
Notes:
The pork rinds must be a good brand with an extremely bland taste; i.e., "puffy" and very little pork-rindy-taste. Baken-ets (Frito-Lay's national brand) and Huffmann's are good. Rinds that are super crunchy don't work well for this. It's also important that they be very well crushed - just one step above dust.
Also - remember to let it really get to its "gloppy" phase and don't rush it. Plus, make sure the skillet is hot before you start adding the mix - with just enough oil to moisten bottom of pan but not enough to fry chicken in.
If you don't tell someone who eats them, they will never have a CLUE that these little french toast pancakes are made with pork rinds. And everyone loves 'em. Really. Honest!
Less than 1 carb per serving.
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French Toast & Cinna Sticks
From BostonKitty
Start out with Dottie's version of Dr Atkins Revolution Bread:
A Better Tasting Protein Bread
3/4 cup protein powder, soy
2 tablespoons powdered egg whites
2 packets sweetener, 1 or 2 depends on preference
2 teaspoons baking powder
1 dash salt
5 tablespoons heavy cream
3 each eggs, separated
1 dash cream of tartar
1/4 cup water
1/4 cup oil
Preheat oven to 400f and spray an 8" loaf pan with cooking spray.
Beat egg whites with cream of tartar until stiff.
Mix egg yolks, cream, water and oil. Sift in dry ingredients and then mix well (use a mixer -it gets stiff by hand).
Fold in egg whites carefully.
Spoon into prepared pan and smooth top slightly.
Bake for 25 minutes or until the bread pulls away from the sides of the pan and is nicely browned.
This has a better taste and texture than the protein bread made with the bake mix. It's sort of dense and slightly chewy, but overall is really good for the carb-price. Also suitable for induction.
If you cannot find powdered egg whites, add in an additional tsp of baking powder and 1T of soy flour. Not the same, but helps the texture in the absence of the powdered whites.
1 loaf; 7";10g per loaf
It's kind of strange (better than Dr Atkins' version), but not like real bread. It's very 'eggy'. Which, oddly, works amazingly well to make low carb French toast. It also makes good 'cinna-sticks'.
The bread comes out fairly flat. Slice it into 'fingers'.
Toast it.
Butter it if you like.
Top it with low carb syrup.
You don't have to batter and fry it like regular French toast because it already tastes so 'eggy'.
For cinna sticks, toast it, top with a little butter, sprinkle with cinnamon & AS of choice. To make it even better, put the cinna fingers under the broiler briefly. This is especially good if you use isomalt; it'll get kind of crunchy on top, the way it does with regular sugar =-)
These are a great grab 'n go food, just throw a bunch in a ziploc bag & munch in the car, etc.
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Pancake Flavors
Don't be afraid to add flavor extracts, oils or substitute SF flavored syrups for regular sweetener to vary pancake taste.
Also consider adding cranberries, blueberries, raspberries, cut up strawberries, chopped nuts, cocoa, SF peanut butter, grated zucchini, a little chopped apple if your carb level allows for it, even SF chocolate chips or chopped up SF chocolate bars to your pancake batter for a little variety. Some flavor combinations you might want to try: banana walnut, banana chocolate chip, chocolate macadamia, almond raspberry, apple cinnamon spice, maple, orange cranberry.
How about some blueberry flaxseed pancakes topped with a little vanilla flavored whipped cream and a few blueberries. Or almond flavored pancakes with raspberry syrup? Or pumpkin-nut pancakes topped with caramel syrup? Or vanilla pancakes with strawberry syrup & whipped cream?
And if you like savory fare, consider adding cooked crumbled sausage, chopped ham or crumbled cooked bacon, chopped chives. Top with maple syrup or even salsa, ketchup, sour cream, guacamole.
If you want to make thinner, savory pancakes to roll up some mushi pork or BBQ'd beef, just add a little more liquid to any of the basic pancake recipes & leave out the sweetener. You can also add sliced scallions, finely minced onion and/or garlic, season with chili or cumin or a little soy sauce. Try adding shredded cheddar and filling with chili con carne. Or use two as a "bun" for your burger.
Other Tips
- Make huge batches and then freeze them individually on a cookie sheet for about 20 minutes, placing the frozen discs in a zip lock freezer bag. That way you can take out a couple at a time, reheat in microwave.
- Make pancakes a grab & go food by spreading stuff on (lemon curd, LC jam, Twist, peanut butter, sweetened cream cheese & a few sliced strawberries, etc), rolling up or mashing two together like a sandwich.
- Substitute! Nothing is chiseled in stone. Experiment or wing it with what you have on hand! You can use Brown Sugar Twin, Splenda, Isomalt, stevia or any of the SF syrups to sweeten your pancake batter, regardless of what sweetening agent is specified in any particular recipe. If a recipe calls for cream cheese or ricotta, you can sub SF peanut butter for part of it. You can also use any of the following singly, or in combination, for "flour" in these recipes: almond flour, ground flax seeds, oat flour, vital wheat gluten, soy flour, protein powder. However, I strongly advise you not to use protein powder exclusively; the resulting batter will be too runny. See the COOKING TIPS page on this site for more information on flour substitutes.
Toppings
For traditional (sweet) pancakes, consider these topping ideas:
- dusting with a little Splenda or powdered isomalt, or Brown Sugar Twin
- sweetened (and flavored) whipped cream, with or without a sprinkle of cinnamon or cocoa; with or without a few berries.
- flavored SF syrups that have been thickened a bit (heat up with a little added guar gum or xanthan gum) and / or to which crushed or pureed fruit has been added.
- You can also get lowcarb maple pancake syrup, many now sweetened with sucralose (aka Splenda).
- Sweetened cream cheese; just add a little vanilla, Splenda & cream; or use one of the many flavors of Davinci SF syrups (peach or gingerbread would be a nice change)
- SF peanut butter, sweetened or not; mixed with a little cream cheese or not
- Lemon curd is another good choice.
- Try one of the commercial lowcarb fruit toppings or make your own (see recipes below)
- Or try flavored butter. For example: mix together 1 stick butter, melted + 1 Tbl Splenda + 2 tsp maple extract. You can wait until this mixture cools and whip it up with your mixer for a lighter version, if you like. Lots of other good flavors, like orange, almond, rum, etc.
I don't need to tell you that you can have cooked bacon, sausage, scrapple, spam on the side, do I? Just make sure, as always, that you count the carbs in all ingredients, toppings and accompaniments; and that you keep carb totals for the meal & the day within the carb bounds that are appropriate for you.
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LC Strawberry Jam
From Barbo
1 pkg (about 1 lb) frozen, unsweetened strawberries
1 cup water
1 pkg (4 serving size) sugarfree strawberry Jell-0
1 tsp.strawberry extract
Sugar substitute to taste
Boil water, add gelatin stir well and refrigerate until it is syrupy.
Defrost strawberries in the microwave oven & then place in pan and cook for 6 minutes. Remove foam if necessary.
Stir well, adding sugar substitute and extract.
Fold into the thickened gelatin.
Makes about 23 Tbl @ 1 carb/Tbl
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Strawberry Syrup
From lissa
1 bag (16oz) frozen strawberries, thawed & chopped
sweetener equal to 1/4 cup sugar
1 tablespoon lemon juice
1/2 cup water
Put strawberries in a saucepan with sweetener and water.
Bring to a simmer and cook for 3-4 minutes, then add lemon juice, pop into the blender and blend to consistency you prefer.
Notes from BK:
- If you want this thicker, add a little guar gum, plain gelatin or xanthan gum; or cook longer so the liquid evaporates.
- Works equally well with other types of berries.
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Flavored Syrup
From dyanc
1/2 cup water
1 tsp extract, whatever flavor
artificial sweetener = 1/2 cup sugar
1/8 - 1/4 tsp guar gum
Heat water, extract and splenda to a boil.
Take off heat and stir in guar gum.
Note: 1/4 tsp guar gum makes a really thick syrup - not pourable. Also, this will thicken on standing, so don't use too much guar.
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Maple Syrup
from Barbo
1 & 1/2 cups cold water
3/4 cup Splenda
1 & 1/2 teaspoons maple flavoring
1 teaspoon vanilla
3/4 teaspoon guar gum
1/8 teaspoon salt
In a microwave safe bowl, add the water & bring to a boil on high.
Pour water into blender container.
Add remaining ingredients & whirl until smooth.
Pour into a container with a lid.
Store in the fridge; heat before using.
Makes 1 1/2 cups syrup @ 0.8 carb per Tbsp
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Isomalt Maple Syrup
From Helen
1 1/2 cup isomalt
2 cups water
maple flavoring to taste
1/2 stick butter.
Heat water and isomalt until isomalt is dissolved. Add flavoring and let "simmer" for just a few minutes. Plop in butter and serve warm! This was great! Better than the log cabin stuff and no carbs.
You can adjust the water/isomalt ratio according to the amount of sweetness you want. You could add a thickening agent but I prefer it as is . . . reminds me of my childhood when we never had purchased syrup!!
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Lemon Curd
From brin
1 cup lemon juice (~ 5 large lemons)
zest of 1 lemon
4 Tbl cold butter, cut up
3-4 eggs, beaten
1 /4 cup Splenda (or, to taste)
In 2qt saucepan, over high heat and stirring constantlyuntil mixture thickens:
Heat lemon juice & zest.
Add butter & Splenda
Add eggs ever so slowly so they do not curdle!
Makes 2 cups.
Refrigerate up to two months.
Note from BK: this is great on toast, muffins, angel food cake, almond pound cake, dolloped into little meringue nests, on cookies, mixed into yogurt, mixed into cream cheese & used as a filling for a sweet omelette, cheesecake topping, dipping sauce for fried chicken strips made with ground almonds, egg and unsweetened coconut. This stuff is majorly yummy!!
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COMMERCIAL PRODUCTS
Syrups:
KETO maple butter flavor syrup has gotten excellent reviews
The Atkins & Davinci pancake syrups tend to be pretty much thinner; the Atkins syrup has gotten bad reviews.
Estee now makes both maple and blueberry pancake syrups which are thick & flavorful
Log Cabin's SF version uses splenda but has a pretty high carb count
Carey's uses sorbitol
Howard's, Cozy Cottage, etc use aspartame for their sweetening agent, so not recommended.
Pancakes:
KETO pancake & muffin mix
Atkins pancake & waffle mix
Toppings:
Jok'nAl lemon curd, fruit toppings
>^,,^< |
