How to Make Protein Pancakes (Keto-Friendly)
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.
Ingredients
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.
Directions
Step 1: Combine the ingredients
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.
Keto-Friendly Breakfast Recipes
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French Omelet
This cheesy, full-of-flavor omelet is modeled after one I tasted and loved in a local restaurant. Mine is so hearty and rich-tasting that no one will guess it's lower in fat. —Bernice Morris, Marshfield, Missouri
Homemade Sage Sausage Patties
Oregano, garlic and sage add savory flavor to these ground pork patties. I've had this Pennsylvania Dutch recipe for years, and it always brings compliments.
Feta Frittata
Chopped tomatoes and feta cheese come together to make this frittata extra special. It's perfect for a lazy Sunday or to serve with a tossed salad for a light lunch. —Marjorie Dodero, Seal Beach, California
Bacon and Asparagus Frittata
My frittata makes a marvelous light meal. especially during the summer. When I prepare the frittata for guests, I also serve rice and bread to make a hearty meal—quick and easy, but it always wins compliments! —Gwen Clemon, Soldier, Iowa
Southwestern Omelet
Hearty home-style food is popular in our small farming and timber community. We love pulling in flavors from other regions for this eggy dish. —Patricia Collins, Imbler, Oregon
Ham Steaks with Gruyere, Bacon & Mushrooms
This meat-lover’s breakfast has a big "wow" factor. It’s one of my favorites because the Gruyere, bacon and fresh mushrooms in the topping are a great combination.—Lisa Speer, Palm Beach, Florida
Mascarpone-Mushroom Frittata Stack
When I bring this delicious egg dish to the table, I always get oohs and aahs! It looks impressive but is quite easy to prepare.—Gilda Lester, Millsboro, Delaware
Ham & Feta Omelet
Any excuse to have feta cheese and balsamic vinaigrette is a good one! We pile this Italian-inspired omelet with tomatoes for a great get-started breakfast. —Brittany Beus, College Station, Texas
Mediterranean Omelet
This fluffy omelet gives us reason to rush to the breakfast table. For extra flair, add a chopped fresh herb such as basil, oregano or tarragon. —Milynne Charlton, Scarborough, Ontario
Zucchini & Gouda Skillet Frittata
This is a version of a skillet dish that my mother-in-law, Millie, created to use up all that extra summertime zucchini. The Gouda melts beautifully, but you can make it with Swiss or sharp cheddar, too. —Susan Marshall, Colorado Springs, Colorado
Eggs Florentine Casserole
For our Christmas brunch, I make this variation on a classic eggs Florentine recipe, adding sausage and spinach to make a snappy casserole. Sometimes I mix in fresh peppers or green chiles, so play with it. —Karen Weekley, Washington, West Virginia
Spinach-Mushroom Scrambled Eggs
My husband and I had breakfast at a hotel and enjoyed an amazing mushroom and egg dish. As soon as I got home, I made my own rendition. —Rachelle McCalla, Batesville, Arkansas
Broccoli Quiche Cups
Make this crustless quiche in muffin cups or in a regular-size pie tin. Either way, there's plenty of bacon-y, cheesy goodness to go around. —Angela Lively, Conroe, Texas
Mediterranean Broccoli & Cheese Omelet
My Italian mother-in-law taught me to make this omelet years ago—she would make it for breakfast, lunch or dinner and eat it on Italian bread. This is one of my favorite ways to use up leftover broccoli. —Mary Licata, Pembroke Pines, Florida
Asparagus Cream Cheese Omelet
When asparagus is in season, it makes an appearance at almost all of my meals. It tastes fantastic in this cheese omelette, and it looks pretty, too. —Jane Cain, Junction City, Ohio
Crustless Spinach Quiche
I served this crustless quiche at a church lunch, and I had to laugh when one guy told me how much he disliked vegetables. Many people were surprised by how much they loved this veggie-filled quiche recipe—and he was one of them! —Melinda Calverley, Janesville, Wisconsin
Ham & Broccoli Frittata
With just five ingredients, this cheesy frittata is a breeze to make. It’s sure to become a new family favorite. —Annie Rundle, Muskego, Wisconsin
Oven Denver Omelet
I like omelets but don't always have time to stand by the stove. That's why I favor this oven-baked variety that I can quickly pop into the oven at a moment's notice. My family frequently requests this for Sunday brunch. They always empty the dish. —Ellen Bower, Taneytown, Maryland
Calico Scrambled Eggs
When you're short on time and scrambling to get a meal on the table, this recipe is just what you need. There's a short ingredient list, cooking is kept to a minimum. and the green pepper and tomato makes it colorful. —Taste of Home Test Kitchen
Avocado Scrambled Eggs
Bacon and avocado blend nicely in these special eggs. They’re easy and perfect for breakfast. But I'll also whip them up after an evening meeting or football game—or any time friends drop by for coffee. —Sundra Hauck, Bogalusa, Louisiana
Savory Apple-Chicken Sausage
These easy, healthy sausages taste great, and they make an elegant brunch dish. The recipe is also very versatile: It can be doubled or tripled for a crowd, and the sausages freeze well either cooked or raw. —Angela Buchanan, Longmont, Colorado
Zucchini Frittata
When we travel by car, I make the frittata the night before, stuff it into pita bread in the morning and microwave for a minute or two before I wrap them in a towel so down the road we can enjoy a still-warm breakfast! —Carol Blumenberg, Lehigh Acres, Florida
Mini Spinach Frittatas
People can't get enough of these pop-in-your-mouth mini frittatas. They're a cinch to make, freeze well and the recipe easily doubles for a crowd. —Nancy Statkevicus, Tucson, Arizona
Frittata Florentine
My family is all about brunchy meals like this gorgeous Italian omelet. Lucky for us, it’s loaded with ingredients we tend to have at the ready. —Jenny Flake, Newport Beach, California
Cheesy Chive Omelet
Fuel up for the day with eggs for breakfast. When you want a change, try the other omelet ideas at the end of the recipe. —Naomi Giddis, Two Buttes, Colorado
Asparagus-Mushroom Frittata
My Sicilian Aunt Paulina inspired this fluffy frittata. I remember visiting her garden, picking fresh veggies and watching her cook. Her wild asparagus frittata was my favorite. —Cindy Esposito, Bloomfield, New Jersey
Bacon 'n' Egg Bundles
This is a fun bacon and eggs recipe! It can easily be doubled for a larger group. Make sure to use high-quality bacon so it doesn't fall apart in the muffin tin. —Edith Landinger, Longview, Texas
Ham and Swiss Omelet
This easy omelet will be a snap to fix for breakfast or dinner. —Agnes Ward, Stratford, Ontario
Feta Asparagus Frittata
Asparagus and feta cheese come together to make this frittata extra special. Perfect for a lazy Sunday or to serve with a tossed salad for a light lunch. —Mildred Sherrer, Fort Worth, Texas
Denver Omelet Salad
I love this recipe. It may not be your typical breakfast, but it has all the right elements. Plus, it’s easy, healthy and fast. Just turn your favorite omelet ingredients into a morning salad! —Pauline Custer, Duluth, Minnesota
Greek Breakfast Casserole
This is a great dish for a Sunday brunch, or you can cut it into six pieces and freeze it to have as a quick and easy breakfast any day of the week. I also like to make it with broccoli, carrots, green onions, Canadian bacon and sharp cheddar cheese; the variations are nearly endless! —Lauri Knox, Pine, Colorado
Pepper and Fresh Herb Frittata
Peppers add “zing” to this wonderful egg dish, chock-full of herby seasoning. It’s simple to put together for breakfast or brunch. —Kristin Cummins, Mogadore, OH
Hard-Boiled Eggs
In the kitchen, it's important to start with something simple, like how to cook hard-boiled eggs. Use this egg recipe in plenty of dishes, or eat them plain for a quick protein fix. —Taste of Home Test Kitchen
Tomato and Green Pepper Omelet
Fresh green pepper, onion and tomato give this savory omelet garden-fresh flavors. You can easily vary it based on the fresh ingredients you have on hand. —Agnes Ward, Stratford, Ontario
Greek Veggie Omelet
This is a family favorite in my house. It's very quick and satisfying and not to mention, yummy! —Sharon Mannix, Windsor, New York
Herb & Cheese Scrambled Eggs
As a child I grew up on a farm where eggs and herbs were plentiful in summer. My mother made these eggs and I've made them for my own family. Just add toast!—Patricia Nieh, Portola Valley, California
Shiitake and Manchego Scramble
This savory breakfast dish takes everyday scrambled eggs up a few notches. The rich flavor is so satisfying in the morning, and it's even better served with buttery toasted Italian bread. —Thomas Faglon, Somerset, New Jersey
Three-Cheese Quiche
Try eggs and cheese at their best. Guests often comment on how tall, light and fluffy this crustless entree is. You'll love it! —Judy Reagan, Hannibal, Missouri
Goat Cheese & Ham Omelet
As a busy working mom, my breakfast needs to require minimal prep. I often combine the egg mixture beforehand and refrigerate it overnight. Then all I have to do in the morning is heat up my skillet. My favorite part is the goat cheese filling, which gets nice and creamy from the heat of the omelet. —Lynne Dieterle, Rochester Hills, Michigan
Turkey Breakfast Sausage
My hearty sausage patties are loaded with flavor but contain a fraction of the sodium and fat found in commercial breakfast links. —Judy Culbertson, Dansville, New York
Baked Eggs with Cheddar and Bacon for Two
“These little treats are super-easy to make and perfect for a special breakfast. They’re also very nice for a casual dinner. The smoky cheese and bacon elevate eggs to another level!” Catherine Wilkinson — Dewey, Arizona
Brunch-Style Portobello Mushrooms
I've always loved portobellos for their "stuffability." I combined my favorite ingredients for this rich, savory main dish that's wonderful for breakfast, brunch or even dinner! —Sylvia Waldsmith, Rockton, Illinois
The post How to Make Protein Pancakes (Keto-Friendly) appeared first on Taste of Home.
