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Pancakes don't have to be sweet to be satisfying. This pancake makes the perfect nutrient-dense keto breakfast or dinner when served with toppings like fried eggs, sliced avocado and crispy bacon. You can share it with your loved one, or keep half in the fridge for another day.
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Hands-on Overall
Serving size 1/2 pancake
Nutritional values (per serving, 1/2 pancake)
Net carbs2.3 grams
Protein19 grams
Fat21.7 grams
Calories294 kcal
Calories from carbs 3%, protein 27%, fat 70%
Total carbs3.8 gramsFiber1.5 gramsSugars1.1 gramsSaturated fat11.7 gramsSodium546 mg(24% RDA)Magnesium26 mg(6% RDA)Potassium194 mg(10% EMR)
Ingredients (makes 2 servings)
- 3 large eggs
- 1/4 tsp cream of tartar or apple cider vinegar
- 1/2 cup grated Parmesan or other Italian hard cheese (45 g/ 1.6 oz)
- 2 level tbsp coconut flour (16 g/ 0.6 oz)
- 2 tbsp chopped chives or herbs of choice
- salt and pepper to taste
- 1 tbsp ghee for frying
Optional Topping:
- fried eggs
- bacon slices
- sliced avocado (for extra potassium)
Instructions
- Separate the egg whites from the egg yolks. In a bowl, using an electric hand mixer, beat the egg whites, add the cream of tartar and keep beating until stiff peaks form.
- Gently fold in the egg yolks, ...
- ... grated parmesan, ...
- ... and sift in the coconut flour.
- Finally, add the chives and season with salt and pepper.
- Grease a small pan with ghee and heat over a medium heat. Once the pan is hot, pour in the pancake mixture. You can test that by dripping a small amount of the mixture on the pan. If it sizzles, it's ready.
- Cook for 2-3 minutes, until small bubbles appear o top. Then, broil on high for 3-5 minutes, or until set and lightly golden.
- To serve (1/2 to 1 pancake per serving), top with your favourites such as fried eggs, sliced avocado or crisped up bacon.
Ingredient nutritional breakdown (per serving, 1/2 pancake)
| Net carbs | Protein | Fat | Calories |
|---|
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.5 g | 9.4 g | 7.1 g | 107 kcal |
| Cream of tartar, raising agent |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Parmesan cheese |
| 0.7 g | 8 g | 5.8 g | 88 kcal |
| Coconut flour, organic |
| 0.9 g | 1.4 g | 1.2 g | 29 kcal |
| Chives, fresh |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Ghee |
| 0 g | 0 g | 7.5 g | 68 kcal |
| Total per serving, 1/2 pancake |
| 2.3 g | 19 g | 21.7 g | 294 kcal |
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