Follow us 148.4k
If you ever feel like eating soufflé for breakfast, give this keto pancake a try! It takes no more than 15 minutes to prepare and makes a light, airy and delicious breakfast treat. I used my own sugar-free berry sauce which I always make in batches and serve with keto pancakes and waffles, full-fat yogurt or chia pudding.
This recipe is based on Fluffy Cocoa & Berry Omelet from my KetoDiet Cookbook and Fluffy Omelet with Raspberries from the KetoDiet App. Enjoy!
Hands-on Overall
Serving size pancake + berry sauce
Nutritional values (per serving, pancake + berry sauce)
Net carbs6.6 grams
Protein22.2 grams
Fat22.2 grams
Calories344 kcal
Calories from carbs 8%, protein 28%, fat 64%
Total carbs11.4 gramsFiber4.7 gramsSugars5.1 gramsSaturated fat10 gramsSodium219 mg(10% RDA)Magnesium34 mg(9% RDA)Potassium355 mg(18% EMR)
Ingredients (makes 1 serving)
Pancake:
Berry sauce:
Instructions
- Start by preparing the berry sauce. Place the blackberries and blueberries in a saucepan. Add water, Erythritol, vanilla powder and lemon juice. Cook over a medium heat until the berries start to soften. Take off the heat and mix in the ground or whole chia seeds.
- Let it sit for 10-15 minutes to thicken. Meanwhile, prepare the pancake. Set the oven to broil at 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Separate the egg whites from the egg yolks. Using a fork, mix the egg yolks.
- Start beating the egg whites on medium-low speed. Continue for about 2 minutes until the whites become foamy. Then, add the cream of tartar (or apple cider vinegar). Add powdered Erythritol, a tablespoon at a time. Keep beating until the egg whites create soft peaks.
- Add the lemon zest and egg yolks and gently fold into the egg whites using a silicon spatula.
- Sift in the coconut flour and slowly combine with the egg mixture without deflating the egg whites.
- Spread the pancake batter in a hot skillet greased with ghee (I used an 8-inch skillet). Cook on low heat for about 5 minutes until the bottom of the pancake starts to brown. Remove from the burner and place in the oven under the broiler for 3-5 minutes or until lightly browned.
- Serve with the berry sauce on top (about 1/4 cup/ 60 ml per pancake). Reserve the remaining berry sauce for more pancakes and store in an airtight container for up to a week.
Tip: Instead of the berry sauce, you can try Sugar-free Amarenata (just skip the lemon zest in the pancake and use vanilla extract instead) or sauce made with any other berries.
Ingredient nutritional breakdown (per serving, pancake + berry sauce)
| Net carbs | Protein | Fat | Calories |
|---|
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 1.1 g | 18.8 g | 14.3 g | 215 kcal |
| Cream of tartar, raising agent |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Erythritol (natural low-carb sweetener) |
| 1 g | 0 g | 0 g | 4 kcal |
| Lemon zest (peel), fresh |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Coconut flour, organic |
| 1.7 g | 2.8 g | 2.4 g | 59 kcal |
| Ghee |
| 0 g | 0 g | 5 g | 45 kcal |
| Blackberries, frozen (unsweetened) |
| 0.8 g | 0.2 g | 0 g | 5 kcal |
| Blueberries, wild, frozen (unsweetened) |
| 1.3 g | 0.1 g | 0 g | 6 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Erythritol (natural low-carb sweetener) |
| 0.3 g | 0 g | 0 g | 1 kcal |
| Vanilla extract, powder (vanilla bean) |
| 0 g | 0 g | 0 g | 1 kcal |
| Lemon juice, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Chia seed meal (ground chia seeds) |
| 0.1 g | 0.3 g | 0.4 g | 6 kcal |
| Total per serving, pancake + berry sauce |
| 6.6 g | 22.2 g | 22.2 g | 344 kcal |
Follow us 148.4k
Do you like this recipe? Share it with your friends!
Let us know what you think, rate this recipe!
