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I'm so excited to share my very first ever recipe with you and I'll start with my favourite low-carb pancake recipes! As I discovered, raspberries go great with vanilla, while fresh figs are amazing with cinnamon. If you want to save some carbs, use less or no fruit.
Note that this recipe is ideal as a pre/post-workout meal or as part of Targeted Ketogenic Diet, as it's slightly higher in net carbs. If you want to avoid eating too many carbs, avoid any fruit added. You can also use peanut or almond butter instead of the yogurt. Enjoy!
Hands-on Overall
Serving size 4 mini pancakes
Nutritional values (per serving, 4 mini pancakes)
Net carbs6.4 grams
Protein15 grams
Fat28 grams
Calories361 kcal
Calories from carbs 8%, protein 18%, fat 74%
Total carbs10.4 gramsFiber4 gramsSugars5 gramsSaturated fat20.5 gramsSodium257 mg(11% RDA)Magnesium39 mg(10% RDA)Potassium370 mg(19% EMR)
Ingredients (makes 8 mini pancakes)
Pancakes:
Topping:
Instructions
Crack the eggs into a bowl and beat them well with a whisk or fork.
In a separate bowl, mix coconut flour, coconut, vanilla and baking soda. Add the mixture to the bowl with eggs and spoon in the coconut milk. Mix well.
Add the sweetener (stevia or Erythritol are great low-carb options).
In a small bowl, mix the yogurt with vanilla. Wash the raspberries and place them on a paper towel.
Grease the pan with half of the coconut oil and set the cooker on low heat. Pour about 1 tablespoon of the pancake batter on the pan creating hand-size pancakes and cook briefly. When bubbles start to appear on the top of the pancake, flip on the other side and cook for another minute.
When done, place on a serving plate creating layers of pancakes, yogurt and raspberries. Optionally, dust with powdered sweetener or shredded coconut. The cooked pancakes can be stored in the fridge for up to 3 days (with the toppings kept separately).
Ingredient nutritional breakdown (per serving, 4 mini 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 |
| 0.6 g | 1 g | 0.9 g | 22 kcal |
| Coconut, dried, desiccated, shredded (organic, unsweetened) |
| 0.4 g | 1.2 g | 0.8 g | 20 kcal |
| Baking soda |
| 0 g | 0 g | 0 g | 0 kcal |
| Coconut milk (full-fat, unsweetened) |
| 0.6 g | 0.5 g | 4.8 g | 44 kcal |
| Vanilla extract, powder (vanilla bean) |
| 0.1 g | 0 g | 0 g | 3 kcal |
| Coconut oil, extra virgin |
| 0 g | 0 g | 13.5 g | 121 kcal |
| Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener) |
| 0 g | 0 g | 0 g | 0 kcal |
| Yogurt, plain (full-fat, Greek style, 5% fat) |
| 2.4 g | 5.6 g | 3.1 g | 60 kcal |
| Vanilla extract, powder (vanilla bean) |
| 0.1 g | 0 g | 0 g | 3 kcal |
| Raspberries, fresh |
| 1.7 g | 0.4 g | 0.2 g | 16 kcal |
| Total per serving, 4 mini pancakes |
| 6.4 g | 15 g | 28 g | 361 kcal |
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