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There’s something that just works when it comes to blueberries and warm, cake-y dishes, so it was a no-brainer when working out what flavoured pancakes I wanted to make to stud them with fresh, juicy blueberries.
I also can't go past anything cinnamon spiced, so there’s a generous pinch of that in these as well. If you love cinnamon and blueberries as much as I do, then no doubt you’ll love these.
A few tips to get the best result with these — once you add the coconut flour to the egg yolk mixture, it will start to absorb the liquid making the mixture thicker and harder to work with, so make sure you’ve whisked your egg whites beforehand so that as soon as you’ve added the coconut flour you can incorporate the egg whites.
If (food!) looks are important to you, you’ll want to flip these towards the end of the baking process as noted below in the method. This will give them a more traditional, browned-top, pan-fried look. I’ll you’re less concerned, leave them as is.
Recipe has been adapted from our keto Baked Strawberry Ricotta Pancakes.
Hands-on Overall
Serving size 2 pancakes
Nutritional values (per serving, 2 pancakes)
Net carbs7.5 grams
Protein14.5 grams
Fat20.1 grams
Calories292 kcal
Calories from carbs 11%, protein 22%, fat 67%
Total carbs10.8 gramsFiber3.3 gramsSugars3.7 gramsSaturated fat13 gramsSodium256 mg(11% RDA)Magnesium22 mg(6% RDA)Potassium323 mg(16% EMR)
Ingredients (makes 2 servings, 4 pancakes)
Instructions
- Preheat oven to 195 °C/ 385 °F (conventional), or 175 °C/ 350 °F (fan assisted).
- Separate egg yolks from whites. Mix the egg yolks, vanilla extract and stevia together in a bowl, and stir through the ricotta.
- Beat the egg whites until they become thick and form soft peaks. While beating, slowly add the baking soda and cream of tartar.
- Use a sieve to sift in the coconut flour and cinnamon, and mix through, then immediately add the egg white mixture to the egg yolk mixture and gently fold in (allowing the coconut flour to sit and soak up the egg yolks will thicken the mixture and make it harder to work with).
- Pour the pancakes into rounds on a lined greaseproof tray lightly greased with half of the melted coconut oil.
- Top with blueberries and drizzle with remaining melted coconut oil. Bake for 10 to 12 minutes until set on top, and then use a spatula to flip and cook a further 3 minutes.
- Serve warm topped with yoghurt and a drizzle of keto-friendly maple syrup.
- Keep in the fridge in a stored container up to 3 days. Reheat before serving.
Ingredient nutritional breakdown (per serving, 2 pancakes)
| Net carbs | Protein | Fat | Calories |
|---|
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.4 g | 6.3 g | 4.8 g | 72 kcal |
| Coconut flour, organic |
| 1.3 g | 2.1 g | 1.8 g | 44 kcal |
| Ricotta cheese |
| 1.5 g | 5.6 g | 6.5 g | 87 kcal |
| Vanilla extract, powder (vanilla bean) |
| 0.1 g | 0 g | 0 g | 3 kcal |
| Coconut oil, extra virgin |
| 0 g | 0 g | 6.7 g | 61 kcal |
| Cream of tartar, raising agent |
| 0.5 g | 0 g | 0 g | 2 kcal |
| Baking soda, raising agent (bicarbonate of soda) |
| 0 g | 0 g | 0 g | 0 kcal |
| Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener) |
| 0 g | 0 g | 0 g | 0 kcal |
| Cinnamon, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Blueberries (wild), fresh |
| 3.6 g | 0.5 g | 0.3 g | 23 kcal |
| Total per serving, 2 pancakes |
| 7.5 g | 14.5 g | 20.1 g | 292 kcal |
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