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Keto pancakes are a great way to kick off your day. Here are 21 of the best low carb and grain0-free pancake recipes the internet has to offer. Make breakfast fun again!

One of the most popular recipes on my blog are my keto almond flour pancakes. And it’s easy to see why. They are simple to make and truly light and fluffy, with no eggy taste or texture. They make wonderful keto waffles too!

Pancakes are a great beginner recipe for new keto dieters, and they satisfy just like the conventional kind. And they can easily be made ahead and stored in the fridge or freezer, so they are ideal for keto meal prep.

The funny thing about this post is that I didn’t really like pancakes much until I started on a low diet. I always found conventional pancakes too heavy, too filling and oftentimes completely lacking in flavour unless you drowned them in maple syrup. They were the part of the breakfast buffet that I always ignored, instead passing them over in favour of the eggs, bacon and more delicate-looking pastries.

But in the keto diet world, pancakes have a position of great honor. Done well, they are easy to make and taste great. They can be made out out of a number of low carb ingredients, from nut flours to cream cheese to pork rinds. Yes, pork rinds! And the non-low carbers of the family love them too. So keto pancakes have become a low carb staple in our house.

I have developed quite a number of healthy pancake recipes and so have a great many of my fellow low carb bloggers. So I’ve gathered together 21 of the best low carb, sugar-free pancake recipes for your breakfasting pleasure!


How to top your Keto Pancakes

Now you may be wondering what to serve with your keto pancakes. Obviously real maple syrup is now out of the question! But thankfully there are some tasty options that are keto-friendly – some homemade and some store bought.

Keto Syrup

All-u-lose Maple Syrup – this is my personal favorite as it tastes great and has a thicker syrup-like consistency.

ChocZero Syrups – many flavours to choose from, including maple, chocolate, and vanilla.

Lakanto – this is monk fruit based, which I find has a distinct aftertaste but other quite like it.

Good Dee’s – I have yet to try this one, but everything else from Good Dee’s is wonderful.

Sugar-Free Blueberry Syrup – if you’re looking for something fruity, try my easy homemade blueberry syrup. It actually works with any fresh berry you like. Raspberry is delicious too!

Sugar-Free Chocolate Syrup – I’ve also got a fabulously easy keto chocolate syrup recipe if that’s your kind of thing.

Other Topping Suggestions

Butter – if the pancake is tasty enough, just a nice thick smear of butter can be tasty.

Peanut butter (or other nut butters) – warm them up and make them slightly melty, oh-so-good!

Whipped cream and berries – light and refreshing.

Keto Nutella – this might be my favorite keto pancake topping of all!

Keto Caramel Sauce – take your pancakes to the next level with my famous sugar-free caramel.

21 Amazingly Delicious Keto Pancake Recipes

So much keto pancake deliciousness, you won’t even know where to start!

Keto Almond Flour Pancakes

Coconut Flour Pancakes

Keto Sheet Pan Pancakes

Keto Pumpkin Pancakes

Keto Blueberry Pancake Bites

Sausage Stuffed Keto Pancakes

Chia Seed Blender Pancakes

Keto Snickerdoodle Pancakes

Low Carb Zucchini Chocolate Chip Pancakes

Cream Cheese Pancakes

Pork Rind Pancakes

Ricotta Almond Pancakes

Low Carb Dutch Baby Pancake

Keto Silver Dollar Pancakes

Keto Blueberry Pancakes

Keto Pancake in a Mug

Banana Nut Protein Pancakes

Keto Crispy Bacon Pancakes

Keto Hot Cocoa Pancakes

Cinnamon Roll Pancakes

Keto Chocolate Pancakes


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How can you go wrong with pancakes? They’re a popular breakfast choice, especially on the weekend when you have a little more time to spare. Some recipes are even fast and healthy enough that you could have them every morning if you wanted to.

While pancakes are typically a high carb food, they don’t need to be. The right keto pancake recipe can allow you to enjoy pancakes regularly, without compromising your keto diet at all. Why not? You still have every opportunity to eat great food on a keto diet.

The trick is simply finding the right recipe. That’s why we’re focusing on keto pancake recipes in this list. The featured pancakes come in various flavors and each has its own combination of ingredients. The one thing they have in common is the fact that all the recipes are perfect on a keto diet.

These pancake recipes don’t just taste like the best thing ever. They’re also keto-friendly and easy to prepare.

Keto Pancake Recipes

  • Pumpkin Pancakes
  • Low Carb Fluffy Pancakes
  • Low Carb Pancakes
  • Baked Strawberry & Ricotta Pancakes
  • Almond Flour Pancakes
  • Blueberry Pancake Bites
  • Cream Cheese Pancakes
  • Chicken Bacon Pancakes
  • Banana Nut Protein Pancakes
  • Cinnamon Roll Pancakes
  • Blueberry Paleo Pancakes
  • Banana Pancakes
  • Coconut Flour Pancakes
  • Pumpkin Pancakes
  • Almond Cream Cheese Pancakes
  • Cloud Bread Pancakes
  • Chocolate Protein Pancakes
  • Cream Cheese Pancakes
  • Pumpkin Pancakes
  • Coconut Cream Pie Pancakes
  • Cauliflower Pancakes/Latkes
  • German Pancake
  • The Fluffiest Ricotta Souffle Pancakes
  • Candida-Friendly, Gut-Healing Paleo Pancakes
  • Spinach Feta Savory Pancakes
  • Low Carb Pancakes With Sneaky Squash
  • 4-Ingredient Vanilla Ricotta Pancakes
  • Easy Cinnamon Roll Protein Pancakes
  • Fluffy Keto Pancakes
  • Greek Yogurt Pancakes
  • The Best Keto Pancakes
  • Fluffy Buttermilk Pancakes
  • Fluffy Blueberry Pancakes

PS. If you’re thinking about breakfast food, another style to consider is keto breakfast smoothies. These are easy to drink on the go and are often packed with protein.

PPS. There are also plenty of keto dairy free breakfast recipes to choose from. You don’t need to be on a dairy free diet to enjoy these – they’re suitable for anyone who wants to eat better food.

Pumpkin Pancakes

Tasha // Ketogasm

If you want an interesting flavor, these pancakes from ketogasm.com should be your first port of call. The pumpkin flavor makes them ideal for the fall, although the pancakes would taste just as good at any other type of the year.

As Tasha mentions, you don’t have to use fresh pumpkin either. Canned pumpkin is still low in carbs and works perfectly in this recipe.

Low Carb Fluffy Pancakes

Georgina // Step Away from the Carbs

These fluffy pancakes are the perfect choice for many situations. The recipe comes from Georgina at stepawayfromthecarbs.com and makes just a single serving of pancakes. This is such a cool idea. There are many times where you don’t want to be making pancakes for an entire family at one time.

You’re not stuck if you do want to make more pancakes either. The recipe could be easily increased to make as many servings as you would like.

Low Carb Pancakes

Deanna // The Harvest Skillet

There are many good recipes over at theharvestskillet.com, including these low carb pancakes. The recipe is simple and easy, which is precisely what you want. The pancakes are also dairy free and paleo friendly, making them perfect for many different diets.

Baked Strawberry & Ricotta Pancakes

Martina // Keto Diet App

Martina from ketodietapp.com shows that low carb pancakes don’t need to follow conventional styles. Her recipe focuses on baked pancakes, using strawberries and ricotta cheese as key ingredients.

The style mightn’t be what you expect, but this is a great option for trying something a little different. You won’t be disappointed by the final result.

Almond Flour Pancakes

Kim // Low Carb Maven

As the recipe title suggests, these pancakes from lowcarbmaven.com heavily rely on almond flour as an alternative to white wheat flour. The choice is a common one for keto, as almond flour is both low in carbs and versatile.

These pancakes are a good example of how effective almond flour can be. The pancakes end up fluffy and sweet, while also having some substance to them. In short, they’re exactly what you are looking for when you make pancakes.

Blueberry Pancake Bites

Carolyn // All Day I Dream About Food

This recipe, from alldayidreamaboutfood.com, is for pancake bites, rather than conventional pancakes. It’s a nice choice if you want something more portable or if you’re a little bored with regular pancakes.

The inclusion of blueberries is a nice touch too. These create little bursts of flavor, making the pancake bites stand out even more.

Cream Cheese Pancakes

Mellissa // I Breathe I’m Hungry

Here’s another pancake recipe to try out. This one comes from ibreatheimhungry.com, which is a fantastic keto and paleo food site. As the recipe name suggests, these pancakes rely on cream cheese as a key ingredient. This helps to give them a great texture. They taste good too.

Mellissa also mentions that you can make the pancakes without sweetener. If you do, the pancakes end up more savory. You could then use savory toppings or roll up the pancakes and use them as wraps.

Chicken Bacon Pancakes

Louise // The Keto Summit

Speaking of a savory option, what about these chicken bacon pancakes? The recipe contains more flavor than most other pancake recipes. It comes from ketosummit.com and the pancakes are surprisingly easy to create.

Another great aspect is flexibility. You can change this recipe in various ways, such as altering the texture, the shape and the flavors. Louise provides many details about possible changes. I’m sure you could think of plenty more options yourself.

Banana Nut Protein Pancakes

Kyndra // Peace, Love And Low Carb

This pancake recipe is another one that includes an interesting flavor combination. An even better aspect is that the pancakes are extremely easy to make. You’re relying on a blender, so there is no mess to worry about. The blender approach helps to make the pancakes nice and fluffy too.

Another interesting aspect is the protein powder. This is essential, as it is a key source of flavor. The protein is great for weight loss and health too. You can find out more details at peaceloveandlowcarb.com.

Cinnamon Roll Pancakes

Kayla // Mince Republic

I love these cinnamon roll pancakes from mincerepublic.com. Who wouldn’t? Cinnamon rolls have such an amazing flavor and there’s no reason to miss out on them just because you’re on a keto diet.

These particular pancakes also have all the things that you love about regular pancakes, but they’re also suitable for a low carb diet. You’ll even find that kids love them.

Blueberry Paleo Pancakes

Libby // Ditch The Carbs

Here’s another recipe for anyone who doesn’t want plain pancakes. This one comes from ditchthecarbs.com and features blueberries as the star ingredient.

You’re looking at less than four grams of net carbs per serving and this carb amount can be decreased even further if needed. You can also check out the comments section on Libby’s post for details about possible ingredient substitutions.

Banana Pancakes

Tonia // The Gunny Sack

While you don’t normally find banana included on a keto diet, these pancakes are seriously worth trying out. The recipe is even high in protein, making the pancakes a filling choice for breakfast. The pancakes are also gluten free. You can find the recipe at thegunnysack.com.

Just be sure to check the macros. Tonia calls this a keto recipe throughout her post, but the pancakes may not fit into your macros. The inclusion of banana does make these higher in carbs than most other keto pancakes.

Coconut Flour Pancakes

Carine // Sweet as Honey

Carine from sweetashoney.co has created one of the best coconut flour pancake recipes that you will find. In fact, the version on her site is a relatively recent update, as she has refined her recipe to produce the best possible result.

changes make the pancakes particularly easy to cook, even for people who haven’t used coconut flour much in the past.

Kasey // Kasey Trenum

The use of pumpkin spice makes these pancakes a knockout choice. Kasey mentions that she made six different versions of the recipe before she was completely satisfied with the final result. So, you can be certain that you’re onto a winner.

The full recipe can be found at kaseytrenum.com and you’re making six pancakes at a time (around four inches each). You could also double or triple the ingredients if you have a large crowd to feed.

Almond Cream Cheese Pancakes

Katrin // Sugar Free Londoner

Including cream cheese in pancakes is a surprisingly common idea and it’s also one that works exceptionally well. This particular version comes from Katrin at sugarfreelondoner.com and uses almond flour as a key ingredient. The pancakes aren’t just yummy, they’re also fast to make. Katrin even provides a list of potential toppings that you can use to make the pancakes stand out.

There’s just one other thing to mention. The pancakes are ideal in terms of taste and texture, but they do tend to be a little fragile. This means you’re best focusing on relatively small pancakes. These will be less likely to fall apart.

Cloud Bread Pancakes

Sommer // A Spicy Perspective

These pancakes come from aspicyperspective.com and they have plenty of advantages. One of these is the number of images included in the post. The images make the recipe very easy to follow. You’re able to see exactly what the pancakes should look like every step of the way.

The recipe isn’t terribly complicated either. You only need six different ingredients and some of those are seasonings. You might even have all of the items at home already.

Chocolate Protein Pancakes

Christel // Diabetes Strong

Pancakes don’t need to be plain. There are also flavored versions, like this recipe from diabetesstrong.com. I love the use of chocolate. After all, chocolate makes almost anything taste better.

There are also protein pancakes, offering almost 20 grams of protein per serving. The high protein content is perfect for breakfast. After all, regular pancakes often aren’t too filling and you can get hungry shortly after. An option like these chocolate pancakes should keep you satisfied for much longer.

Suzanne // Keto Karma

As the name suggests, these pancakes use cream cheese as one of the key ingredients. The cream cheese isn’t chosen for its flavor, but for the impact that it has on texture. You end up with thin and fluffy pancakes that are certain to impress. You can find full details at ketokarma.com.

Kelly // Life Made Sweeter

Here’s a great pancake recipe for any pumpkin fan. The pancakes come from Kelly at lifemadesweeter.com. They’re also paleo friendly and gluten free, making them a perfect choice for many situations. The recipe is more complex than some of the other items on this list, but don’t let that put you off. You’ll often find that complex recipes have a more interesting balance of flavors.

Coconut Cream Pie Pancakes

Abby // Infinite Labs

I found these coconut cream pie pancakes at infinitelabs.com. They’re a great recipe for fans of coconut, as the pancakes rely on coconut flour and coconut cream.

The recipe makes roughly ten pancakes, with an average of 3.8 grams of carbs per pancake. This is also a great recipe for beginners – as the pancakes only use four ingredients. The ingredients are all popular keto choices, making them easy to find.

Cauliflower Pancakes/Latkes

Gerri // My Keto Kitchen

The inclusion of cauliflower in this pancake recipe completely changes the style. You end up with a dish that is more savory and would be best for lunch or a light dinner, rather than breakfast. You might even call these fritters or latkes instead of pancakes.

Still, the recipe is an interesting one. It’s always nice to try something that is a little bit different. Full details can be found at myketokitchen.com. You’re making six pancakes with the recipe and you’re getting two pancakes per serving.

German Pancake

Keen for Keto

Here’s another unusual recipe to consider. This one comes from keenforketo.com and is sometimes called a Dutch pancake or a puffed pancake. The style is different than normal, as the pancake is baked in an oven. This makes it puff up and creates the nice edges that you can see in the image.

The site doesn’t just offer the recipe either. There are various details about ways to make the pancake turn out exactly how you want it to and how to keep kids interested.

The Fluffiest Ricotta Souffle Pancakes

Irina // The Big Apple Mama

If you want fluffy pancakes, this is the recipe for you. It is featured at thebigapplemama.com and only requires four ingredients. There are some great images included too. These show you the various steps of the process, along with what you can expect along the way.

Candida-Friendly, Gut-Healing Paleo Pancakes

Christina // Christina Rice Wellness

Christina (from christinaricewellness.com) says that this pancake recipe was long-awaited and also fairly unusual. One reason is that the pancakes aren’t fluffy like you would normally expect.

The pancakes are also particularly good for anyone who is trying to improve their gut health. Finally, the recipe has plenty of healthy ingredients, including ground flaxseeds, which add in additional fiber.

Spinach Feta Savory Pancakes

Taryn // Joy Filled Eats

This recipe is perfect if you want something a little more savory. It comes from Angela at joyfilledeats.com and doesn’t look like your typical pancake at all. That’s not a bad thing. Regular pancakes taste fantastic, but they can get a little boring after a while. A recipe like this one can be a good way to vary things up, giving yourself a new experience.

Low Carb Pancakes With Sneaky Squash

Jill // This Old Gal

The most unusual thing about these pancakes is the added vegetable – squash. You don’t normally find squash in a pancake recipe, but Jill from thisoldgal.com shows that you can.

While the inclusion is odd, you don’t taste the squash at all once the pancakes are made. The recipe can even be made using zucchini, if you don’t mind ending up with green pancakes.

Four Ingredient Vanilla Ricotta Pancakes

Brenda // Sugar-Free Mom

These pancakes live up to their name. They just require four ingredients, one of which provides the vanilla flavor.

This approach means that you end up with a breakfast that is easy to prepare and still tastes amazing. The pancakes are also very low in carbs, with just one gram of net carbs per serving. You can find the details at sugarfreemom.com.

Easy Cinnamon Roll Protein Pancakes

Taylor // Food Faith Fitness

Here’s an interesting recipe to try out. The pancakes come from foodfaithfitness.com and have a similar flavor profile to cinnamon rolls. They even have a cream cheese frosting, which is an unusual choice for pancakes. This is also another protein-focused recipe, making the pancakes a satisfying breakfast choice.

Fluffy Keto Pancakes

Sarah // Green and Keto

As the name suggests, these pancakes are especially fluffy. They actually end up looking very similar to regular pancakes, which is always a good outcome.

The recipe is also easy to make and contains plenty of details about getting the pancakes exactly right. Another advantage is that the pancakes can be frozen. This allows you to prepare them ahead of time if you want to. The recipe comes from greenandketo.com. You can find all the details there.

Greek Yogurt Pancakes

Tisa // My Sweet Keto

Greek yogurt is a fantastic ingredient for many keto dieters. Not only does it contain protein and help to improve your gut health, but the yogurt tastes really good too.

This recipe is a great way to take advantage of Greek yogurt. You also end up with pancakes that taste a little different. The recipe itself comes from mysweetketo.com, so you can find the full details there.

This recipe is a great way to take advantage of Greek yogurt. You also end up with pancakes that taste a little different. The recipe itself comes from mysweetketo.com, so you can find the full details there.

The Best Keto Pancakes

Lesya // Eat Be Fit Explore

Whether or not these are the best keto pancakes depends on your definition. Even so, it’s clear that these pancakes from eatbefitexplore.com are going to taste really good. The pancakes also look amazing in the image. While appearance isn’t everything, food often does taste as good as it looks.

Fluffy Buttermilk Pancakes

Craig // Ruled.me

This recipe comes from one of my favorite keto sites, ruled.me. The recipe is designed to look and taste like conventional pancakes. There are plenty of images included, making the recipe very easy to follow. It would even be suitable for beginners.

Fluffy Blueberry Pancakes

Arman // The Big Man’s World

This final recipe comes from Arman at thebigmansworld.com. The inclusion of blueberries works very well, as regular pancakes can sometimes feel a little plain.

The recipe is also great for many people, including those following paleo, vegan and/or gluten free diets. There is plenty of information included in the post, including a video and tips for making the pancakes turn out perfectly.

The hardest part of following a keto diet is being consistent. That’s why, when I get serious about keto, I start ordering ready-made keto meals and keto meal kits.

It cuts down on time for meal planning, and reduces opportunities for mistakes or cheat days. Give one a try and see what I’m talking about.

Easy Low-Carb Pancakes  

Are you looking for the ultimate recipe for the best low-carb pancakes?

Look no further because I have a long list of recipes here from some of the best low-carb websites with the yummiest healthy pancake recipes!

There’s nothing like a fluffy plate of healthy pancakes to start off your day. Here are some of the best low-carb pancakes recipes from around the web.

Then scroll to the bottom, to see some amazing sugar-free topping recipes too.

Blueberry Paleo Pancakes by Ditch The Carbs – Made in one bowl and virtually fail proof!

Keto Lemon Soufflé & Berry Pancake by KetoDiet Blog – This keto lemon soufflé pancake makes a light, airy and delicious breakfast treat in less than 15 minutes!

Dutch Baby Pancakes by KETOadapted – Have you ever tried Dutch Baby Pancakes? These definitely look delicious!

Snickerdoodle Pancakes by Carolyn Ketchum – I don’t know about you, but I’m definitely trying these Snickerdoodle Pancakes!!!

Fluffy Low Carb Chocolate Pancakes by KetoDiet Blog – These fluffy low-carb pancakes are sugar-free, grain-free and nut-free.

Coconut Pancakes by Ditch The Carbs – These are slightly higher in carbs so it’s best left for active children.

Pecan Pie Pancakes by KETOadapted – These yummy Pecan Pie Pancakes make an easy and inexpensive Low carb dinner served with eggs.

Pigs In Pancakes by All Day I Dream About Food – Breakfast sausage stuffed pancakes? Yes please!

Seriously – The ONLY guide you’ll ever need to find the best low-carb pancake recipesClick to Tweet

Cream Cheese Pancakes by I Breathe I’m Hungry – This cream cheese pancakes recipe is easy to make and insanely good!

Low Carb Almond Flour Pancakes by Low Carb Maven – These sugar-free pancakes are fluffy, lightly sweet, and a wonderful breakfast choice! This recipe makes enough for a family or you can freeze ’em for later!

Paleo Pancakes by Ditch The Carbs – These Paleo pancakes are superb for beginners. They have no added sugars, are grain free and gluten free.

Low Carb Flappers by KETOadapted – Your kids will love this low carb, gluten free flapper recipe.

Chocolate Chip Pancakes by All Day I Dream About Food – Who doesn’t love healthy chocolate chip pancakes for breakfast?! These are made with coconut flour, are low carb and gluten free.

Keto Waffles by Ditch The Carbs – These waffles are simply irresistible! Try ’em! They won her “The keto goddess award”, see why.

Zero Carb Pancakes by KETOadapted – Pressed for time? These keto pancakes are quick to make, but just as tasty as all the other pancakes in this list!

Best Low-Carb Pancakes For Every Occasion

Low Carb Santa Pancakes by Step Away From The Carbs – This low carb Santa pancake is a really fun Christmas breakfast for the whole family!

Fluffy 5-Ingredient Pumpkin Pancakes by Low-Carb, So Simple – Say goodbye to soggy pumpkin pancakes! These simple, fluffy, tasty pancakes are about to become an all-time family favourite.

Pumpkin Pancakes for One by All Day I Dream About Food – Got extra pumpkins? Make these fun little low-carb pumpkin pancakes! These are grain-free, keto, and paleo friendly.

Low Carb Easter Egg Pancakes by Step Away From The Carbs – These delicious Easter Egg pancakes are the perfect breakfast for your family during the Easter celebrations!

Delicious Toppings – For Your Low-Carb Pancake Recipes

Sugar Free Chia Jam by Ditch The Carbs – This recipe takes just five minutes to make…but it will knock your socks off for sure!!!

Sugar Free Nutella by Ditch The Carbs – How about topping your low-carb pancakes with a delightful spread of sugar free Nutella? Heaven on a plate!

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What are the best keto syrups for pancakes?

Can you even have pancakes and syrup on a ketogenic diet?

While you probably already know most boxed mixes and pancake syrups are anything but keto-friendly, there are a few ways to add this morning staple to your low-carb meal plans.

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This resource covers everything you need to know about the best keto syrups for pancakes and waffles, including which to avoid and which are safe. There’s even a recipe for homemade low-carb maple syrup at the end.

Before getting to all of that goodness, there are a few details you need to consider about pancake syrup and maple syrup first.

Is Maple Syrup Keto-Friendly in Small Portions?

Pancake syrup and maple syrup are two different things.

Most popular pancake syrups at the grocery store are really just a mix of:

  • Corn syrup and/or high-fructose corn syrup
  • Preservatives
  • Chemical colorings (a potential carcinogen)
  • Artificial ingredients from imitation vanilla extract to maple flavoring for taste

Nostalgic favorites like Aunt Jemima, Mrs. Butterworth’s, and Log Cabin can clock in at anywhere from 37g of sugar to 53g of total carbs for one serving due to those ingredients.

But while pancake syrup may be a highly-processed food, real maple syrup comes from the natural sap of the maple tree. The sap gets boiled down to concentrate the natural sugars into maple syrup.

Pure maple syrup doesn’t contain fake ingredients or added sugars. Some maple syrups even have between 2% and 35% of certain vitamins and minerals your body needs.

So does that mean a small serving of real maple syrup is better for you?

Not really.

The natural sugars — averaging 27g of total carbs per serving — will still affect your body the same way.

And on a keto diet, that may mean getting kicked out of ketosis.

You also have to consider the serving size, which is just two tablespoons. That’s a lot less than most people actually use on their stack of pancakes, waffles, french toast, or oatmeal.

So what about sugar-free versions of maple syrup?

Are those okay on keto?

Are Sugar-Free Maple Syrups Okay on a Ketogenic Diet?

Pure maple syrup and pancake syrups that mimic it but don’t actually contain syrup are off-limits on keto. Period.

But sugar-free versions are a little trickier to handle.

The short answer is not all of them are okay.

And the reason for this comes down to the ingredients, which is an issue with many sugar-free packaged foods.

Oftentimes no-sugar syrup options contain artificial sweeteners, chemical flavorings, preservatives, and other harmful ingredients that sabotage your health and your chances of reaching success on keto.

So even though the bottle may say low-carb and sugar-free and technically be safe on keto macro-wise, it may not actually be good for you.

Load up your diet with foods like these and you’re going to struggle to reach your health goals.

To avoid that uphill battle, you need to understand which ingredients to pass on.

Since most people are visual learners, here are a few labels from popular sugar-free pancake syrup options to compare.

See if you can spot what’s wrong with them before the answer is revealed:

Looking at this nutrition label, the 12g of total carbs may have jumped out at you, but that’s not the only concern.

While 11g of that total carbohydrate amount comes from sugar alcohols, this is still not a keto-friendly option because of the ingredient list.

Artificial flavors, preservatives, caramel color, and fake sugars like sucralose should be avoided for your health’s sake, not just for keto.

You’ll see a similar picture when you look at this sugar-free pancake syrup label:

Despite the low 1g of net carbs per serving, the sucralose, sodium benzoate, and citric acid should stand out as warning signs to stay away.

As mentioned in this guide, the sugar substitute sucralose, while being calorie- and sugar-free, has been shown to raise blood sugar and insulin levels in some people and can lead to weight gain.

So if you’re consuming Splenda (the popular brand name for sucralose) or sugar-free foods containing it, you’re going to make it much harder to improve your health.

And the two preservatives, sodium benzoate and citric acid, won’t help either.

In people with asthma, sodium benzoate may trigger symptoms and asthma attacks. It can also cause stomach upsets, sleepiness, and dizziness in the general population when consumed regularly or in large quantities.

Citric acid is another ingredient to pay attention to.

First, it’s generally made using GMO corn that’s been heavily sprayed with pesticides.

Once consumed, it can lead to GI and stomach issues such as diarrhea, nausea, indigestion, and heartburn.

To use a real-world example, a sugar-free version of Mrs. Butterworth’s syrup has an enormous ingredient list:

Despite what the macros say, this sugar-free pancake syrup is full of artificial flavors and colors, corn syrup, aspartame, several preservatives including sodium benzoate and citric acid, and lots of other unpronounceable chemical ingredients.

Syrups like this should be avoided whether you’re following keto or not.

But that doesn’t mean all sugar-free syrups are terrible.

To help you separate the options to avoid from the best low-carb choices to top your pancakes and waffles, you’ll need to master three simple steps.

3 Steps to Finding a Keto-Friendly Pancake Syrup

Knowing what to look for in a low-carb syrup will help you weed out ones that don’t make the cut without wasting much time.

You may be able to find a sugar-free maple syrup that doesn’t contain artificial ingredients at your local grocery store, depending on where you live.

Start there or browse online using the search “sugar-free maple syrup” to see what your choices are elsewhere.

Then follow these three easy steps:

Step 1: Check the Net Carbs

There’s no point in reading a bunch of ingredients if the macros don’t line up with your daily carb budget.

The total net carb amount — that is, the carbs minus any fiber or sugar alcohols — should be as close to zero as possible.

Most commercial keto syrups will come within 1-2g of net carbs per serving.

If the macros look good, you can proceed to the next step.

Step 2: Read the Ingredient List

The right macros can’t make up for the wrong ingredients.

You should steer clear of syrups (and other packaged foods) that contain these unhealthy additions:

  1. Added sugars such as corn syrup or HFCS
  2. Artificial sweeteners like aspartame, sucralose, saccharin, maltitol, etc.
  3. Artificial flavors, colorings, and dyes
  4. Chemical preservatives
  5. Gluten

If you spot any of those ingredients or additives lurking on the low-carb syrup label, move on to the next choice.

Finally, check the type of sweetener used in the syrup and consider how it may affect your body.

Step 3: Look for the Sweetener Being Used

Certain sugar alcohols may cause GI discomfort, bloating, gas, and other adverse side effects in some while not affecting others.

So you’ll not only need to consider the type of sweetener in the syrup but also learn how it affects your body specifically.

Stevia and monk fruit sweeteners are two common zero-calorie sweeteners used in sugar-free pancake syrups that actually come from real foods instead of a chemical combination made in a lab.

Because of this, they don’t wreak havoc on your health like real sugar and artificial sugar substitutes. They also don’t have the same impact on your blood sugar levels.

Stevia, for example, is non-toxic and safe even at high doses.

Monk fruit comes with its own health benefits and is a potent antioxidant. It’s also considered low on the glycemic index, meaning it won’t raise your blood sugar.

If you see either of these two sweeteners on the maple syrup you’re considering, you may be in good shape.

But if you don’t have time to sift through options and find the best sugar-free syrups for your keto pancakes, you can use this short list of pre-approved choices instead.

The 3 Best Keto Syrups for Pancakes

Two of these three choices can be found online and in select stores. The final option can be made in your own kitchen.

Check them out now:

#1: Lakanto Maple Flavored Syrup

One of the most popular sugar-free keto syrups available, Lakanto Maple-Flavored Syrup is sweetened using monk fruit and erythritol (commonly sold as Swerve).

According to the nutrition facts, a two-tablespoon serving of this syrup has 9g of total carbs. But when you subtract the 3g of fiber and 5g of sugar alcohols, you get 1g of net carbs.

Because of the erythritol and monk fruit sweetener, there’s a net carb count of just 1g compared to the 26g you’d find in the real thing.

Plus, Lakanto’s syrup resembles real maple syrup in both taste and texture so it doesn’t feel like you’re missing out even though you’re following a ketogenic diet.

The next sugar-free maple syrup option also uses monk fruit.

#2: ChocZero Low-Carb Maple Syrup

Unlike Lakanto’s sugar-free syrup — which uses a combination of monk fruit and the sugar alcohol erythritol — ChocZero’s contains only monk fruit and zero sugar alcohols.

However, similar to Lakanto’s, a serving only clocks in at 1g of net carbs.

To get this syrup’s flavor as close to the real thing minus all the carbs and sugar, ChocZero uses an all-natural maple syrup extract.

This option is also free of GMOs and preservatives, making it an ideal choice on a keto diet if you have a sweet tooth and want to add syrup back in your meal plans.

An even better option is to make your own, which isn’t hard to do thanks to this easy syrup recipe.

#3: 4-Ingredient Sugar-Free, Gluten-Free Keto Maple Syrup

In just 10 minutes, you can have your own fresh batch of maple syrup that’s sugar-free and keto-friendly.

All it takes is powdered erythritol, one cup water, maple extract, xanthan gum, and this syrup recipe from Maya over at Wholesome Yum.

What’s great about this route is you can control all the ingredients and the carb count.

This recipe doesn’t contain any carbs, sugar, or artificial ingredients, which is exactly what you want on a keto meal plan.

The next time you’re craving syrup on your low-carb waffles, pancakes, french toast, or keto oatmeal, give this recipe a try before rushing out to the store for a commercial option that may not be any good for you.

Enjoy Your Keto Syrups Responsibly

Now that you know you can use the right sugar-free syrup in place of the real thing, you’re probably in need of some low-carb recipes made better with syrup.

While traditional pancakes and waffles call for flour and sugar, you can make low-carb recipes using almond flour, coconut flour, keto-safe sweeteners, and cream cheese for the same fluffy texture and flavor.

Fortunately, you don’t have to go far to find the best keto pancake (and waffle) recipes. Check these out:

  1. Sweet and Satisfying Keto Berry Pancakes
  2. How to Make The Best Chocolate Protein Pancakes
  3. Fluffy Salted Caramel Pumpkin Spice Pancakes
  4. Keto Blueberry Cheesecake Pancakes
  5. Flourless Matcha Latte Pancakes
  6. Fluffy Keto Waffles

As the high recipe ratings suggest, these options are delicious but they also make it very easy to go overboard.

So try to enjoy your low-carb pancakes and sugar-free maple syrup every so often rather than making them a daily habit. This way you’ll still be able to add flexibility to your ketogenic diet without ruining your chances of reaching success in ketosis.

For more simple-yet-mouthwatering keto recipes, check out our library of options next.

You’ll find recipes for keto chicken tenders to pair with your waffles and even a recipe for easy keto caramel sauce if you’re having waffles for dessert or syrup just isn’t your thing.


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Rich Buttered Sugar-Free Maple Syrup, THM-S or FP

This syrup is a delicious (realistic) accompaniment to low-carb or low-fat pancakes and waffles.

In the years since discovering how to make a nice little FP (low fat/low carb) syrup and posting about it on my old blog, I’ve intended to come up with one that is a totally rich, decadent, S (low carb/KETO) maple-flavored syrup.

A syrup that reminds you of one as good as IHOP or any other pancake place has to offer.

A syrup that will make any special breakfast or cozy supper complete.I believe that this goal has finally been achieved with this Rich Buttered Sugar-Free Maple Syrup.

You can use this syrup in an S (low carb/KETO) or low carb setting, but if used carefully it could be the fat source for an FP (low carb/low fat) or E (low fat) pancake or waffle.

This syrup is almost indistinguishable from the sugary kind once it is boiled, flavored and served warm. Of course, real maple syrup from the tree sap is different, but I’m referring to maple-flavored store-bought syrup.

If you want to make the milder flavored maple syrup that I originally posted a couple of years ago and updated with gentle sweet last year called Sugar (Free) Syrup with Gentle Sweet, here’s the link to that one. While we’re on the subject of syrups here’s another wonderful recipe I call Easy Breezy Strawberry Syrup.

The problem with making a real sugar syrup is that it has to be boiled to have the consistency and flavor that we know and love so well and it really needs a consistency of 2 parts sweetener to 1 part water.

Normally a syrup of this quality would boil for several minutes until it has “boiled down” or reduced and the sugar and water are totally combined into a thick syrup. I didn’t go that far with this syrup and because of that I add just a tiny bit of xanthan to finish thickening it.

I have been able to make this type xylitol syrup for a couple of years also but delayed posting it on this blog until I was able to do something about the crisping effect that comes with boiling sugar alcohols.

Once I discovered that it could be reheated in the microwave briefly and it would return to a state very close to the original I knew it would be post-worthy.

I would not personally want to eat this sweet syrup every day, but once a month or so for a nice big pancake breakfast with the family, for special occasions or a nice breakfast with my husband? YES!

Because of the need to reheat it before it is served and the sweetener crisping problem in general, I am including instructions for making a smaller half batch of syrup in this post as it really needs to be eaten within a few days of making it.

See below for the full printable recipe but be sure and read the following notes first.

  1. *This is a small batch of syrup best enjoyed on special occasions when you just need old fashioned syrup on a nice big stack of pancakes with butter.
  2. *I tried boiling this without the butter and it seemed to be crispier without it. My tester added MCT oil to hers in addition to the butter and thought that worked very well.
  3. *Artificial maple flavoring has a strong flavor so I recommend 1 tsp. Also, flavoring brands really vary so the one I’ve tested this syrup with is the Watkins brand.
  4. *One of my testers tried using natural maple extract from Olive Nation and she found that she needed more of the extract as it is milder. Also, it was a lighter color but very, very good she says!
  5. *I recommend using xylitol in this syrup because of the way you can boil it (a little) and can usually delay the crisping process for a full day for special occasions. If you really need to make it with gentle sweet just omit the boiling and use 1/4 cup of gentle sweet instead of 1/2 cup xylitol and then you will need more xanthan gum too.
  6. *For KETO people the use of xylitol is going to make this a little higher on the glycemic index. I’ve included a note from a lady that used Swerve. Also, you can reduce the amount of xylitol by 1/2 and add an equal amount of erythritol (lower glycemic) or use half xylitol and half Swerve.

Get updates and info by following me on *Instagram *Pinterest *Facebook and let’s connect over at THM Southern Foodies with Nana’s Little Kitchen.

Watch for affiliate links to products I have used in these recipes when testing them and those which I can fully recommend.

I know it’s tempting to scroll down to the recipe but please back up a moment and check out the notes in the middle of this post. No fluff I promise just hints and tips. 🙂

4 votes

Rich Buttered Sugar Free Maple Syrup

  • 1/2 cup xylitol -stevia alone will not work in this syrup you need volume
  • 1/2 cup water
  • 1 teaspoon butter (you can add extra for S pancakes or waffles, help it not crystalize)
  • *1 teaspoon maple flavoring
  • 1/4 teaspoon vanilla extract
  • 1/4 – 1/2 teaspoon xanthan gum (this syrup will continue to thicken as it cools the butter aids in that process)
  • 1 pinch mineral salt
  • Personal choice! I like to add 1 tsp blackstrap molasses to this syrup. It helps it taste richer and keeps it from crystalizing even better than the butter alone.
  • Bring the butter, xylitol, and water to a boil and reduce the heat to medium so it will boil at a slow boil for 3 minutes (be sure and time this as soon as it starts to boil).
  • Remove from the heat and add the flavorings and sprinkle the xanthan gum on carefully and whisk immediately. Set the syrup aside while you make your pancakes or waffles and it will continue to thicken a bit as it cools.
  • This syrup is perfect when served fresh and warm, but will sometimes begin to crisp up as it cools (this time varies from 2 or 3 hours to a full day and I have no idea why).
  • Just be sure and pour it into a jar that you can dip from and a brief microwave heating in a small dish will bring it right back to a syrupy state again when you’re ready for it.
  • Update: I’ve found that adding the 1 tsp blackstrap molasses to this syrup is a big help in keeping it from crystalizing for some reason. Technically this ingredient is on plan but be careful as it does add 5 gms of carbs to this syrup which will normally serve 6.

*I recommend this xylitol syrup because of the way you may boil it and have it delay the crisping process for a full day for special occasions. If you really need to make a rich buttered syrup with gentle sweet just omit the boiling and use 1/4 cup of gentle sweet instead of 1/2 cup xylitol and then you will need more xanthan gum too.

*Alternative sweetener note from a reader on using Swerve. Swerve is a THM and Keto approved sweetener and this are the results that Jenn obtained when using it:

“I made this today using Swerve and it did harden up quickly, but thinned out nicely when re-heated. Fantastic syrup – my kids loved it. I added a pinch of cinnamon. I entered the ingredients in Carb Manager (using Swerve!) and the macros came out to 0 net carbs, 1 g fat, 21 calories, 0 protein. This is a keeper!”

Update: I’ve found that adding the 1 tsp blackstrap molasses to this xylitol syrup is a big help in keeping it from crystalizing for some reason. Technically this ingredient is on plan but be careful as it does add 5 gms of carbs to this syrup which will normally serve 6.







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Keto Sugar Free Buttermilk Syrup

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This Keto Sugar Free Buttermilk Syrup is a buttery, salty-sweet breakfast syrup. Also known as golden syrup, it’s great on pancakes, waffles, French toast, crepes, German pancakes, Dutch babies, and probably a million more breakfast foods! This low carb high fat ketogenic version will knock your socks off!

Whether you call it buttermilk syrup or golden syrup, if you’ve had this buttery salty sweet liquid drizzled on pancakes or waffles before, you know that it’s not keto or sugar free. Not in its original form, at least.

Lucky for you (and for me, ahem), I’ve finally crafted the perfect keto sugar free buttermilk syrup. Forget that liquid sugar maple syrup stuff.

What is Buttermilk Syrup?

Buttermilk syrup is a unique breakfast condiment. It’s a lot like maple syrup in that it is full of sugar. But a huge portion of it is also butter and buttermilk.

Buttermilk syrup was apparently first created by a Utah restaurant called Magleby’s, which is no longer in business. But its legacy lives on in buttermilk pancake syrup!

If you haven’t tried buttermilk syrup before, you need to give this keto recipe version a try! If you’re like me and love a salty-sweet combination (oh, kettle corn, how I miss thee!), this will be right up your alley.

In order to make this sugar free, I used stevia (or granulated erythritol) instead of sugar. I also switched the buttermilk to heavy whipping cream and water because of the carbs in buttermilk.

I changed some ratios around, and voila!–the best darn low carb keto sugar free buttermilk syrup you’ve ever tasted! You’ll love this low carb buttermilk pancake syrup on these egg fast waffles!

Serving Suggestion for Keto Sugar Free Buttermilk Syrup

If you need a recipe to try with this syrup, you’ll most definitely want to try it with my keto German Pancakes. This was one of the first recipes I had to turn keto because my family LOVES German pancakes so much. It’s one way I can actually get my kids to eat eggs!

As a special treat, I would also suggest plopping a few blueberries on your pancakes after drizzling a good helping of the keto buttermilk syrup on top. Blueberries are a very low carb fruit. So yummy!

Stevia vs. Erythritol in Homemade Syrup

I chose to make this recipe with both stevia and erythritol so that you could decide for yourself which one you’d like to use. Everyone seems to have their own favorite keto sweetener. I’ve seen plenty of arguments on this point!

Personally,I am still trying to decide. A few months ago I would have told you that stevia’s aftertaste was too much for me and erythritol was the best.

For a discussion of honey on keto and an amazing creme brulee, go here.

The longer I use stevia, the less I notice an aftertaste, and the more I prefer it. It’s cheaper, too, because it’s so much sweeter than sugar that you use a lot less. Which means I save money, but also save space in my pantry!

What are Stevia and Erythritol Made Of?

Stevia is also a less processed, more natural sweetener, derived from the stevia plant. The least processed form of stevia is simply made by drying stevia leaves and pulverizing them. Insects don’t like stevia, so no pesticides are necessary.

The powdered form of stevia is more processed, but not nearly as much as erythritol.

Erythritol is made from (generally) GMO corn. That bothers me. I’m avoiding corn and all other grains and corn-derived vegetable oil, but not corn-derived sweeteners?

Corn is a grain! Generally a no-no on the keto diet. Erythritol also has a strange aftertaste that is said to be a cooling effect.

Don’t forget to sign up for updates for Keen for Keto!

Which Keto Sweetener?

I’ll probably try to transition completely to stevia eventually. I would LOVE to grow my own stevia and dry it like I do with my herbs.

However, I do think erythritol is a great sweetener for beginners because it is immediately more like sugar, meaning until you get used to other more natural sweeteners, this one really has a very close taste to sugar. And the ratio of sugar to erythritol is 1:1, which makes learning the keto diet easier.

I seem to be the only one in my family bothered by the aftertaste of stevia, so it shouldn’t be too hard to switch our family! Actually, my kids don’t notice a difference between any of the keto sweeteners and sugar, so I’m the last one needing to be convinced!

And Monkfruit?

If you’re wondering why I haven’t talked about monkfruit, the reason is simple: it’s much, much more expensive. Hopefully in a few more years as farmers catch up with the demand, we can start using it more!

It’s another grain free sugar alternative that doesn’t have an aftertaste or cooling effect. It’s delicious! I do use it in a few recipes that call for small amounts, like my keto German Pancake. Which, by the way, is amazing drizzled with this keto buttermilk syrup!

Crystallization of the Syrup

Another issue that you may have with erythritol is crystallization. It doesn’t bother me in the slightest, and I kind of like that crunchy dried glaze texture. Though, for some people this might be the deciding factor between stevia and erythritol or other ketogenic sweeteners.

This syrup will definitely crystallize if you use erythritol. There’s an easy fix; microwave your syrup for about 30 seconds or heat it back up on the stove and then stir until the crystals are dissolved into the syrup.

Related: Easy Chia Flax Noatmeal Creme Brulee in Instant Pot

With the stevia, you shouldn’t have any crystallization and your syrup will be smoother.

If you’re wondering how my kids liked it, they didn’t. They LOVED it. It’s been a long time since I’ve made buttermilk syrup because after doing so much research on keto and the effects of sugar, my mindset has shifted to the point that I sort of cringe when I see liquid sugar being poured over my kids’ food. Especially at breakfast! What is wrong with us humans?!

Even before I ever heard of the keto diet and I still thought fat was bad, I made regular buttermilk syrup just to lower the sugar ratio in my kids’ breakfasts! If they were getting more fats, at least they were getting less sugar. Now I know better, that fat is not the enemy!

Notes for Keto Sugar Free Buttermilk Syrup

Use either the stevia or erythritol to sweeten this syrup based on your preference. See above section.

If you’ve never made buttermilk syrup before, it’s super fun. Two ingredients are vinegar and baking soda, so I’ll let you guess why. I definitely recommend doing it with kids.

More awesome keto breakfast recipes!

Because of the fun foaming reaction, you’ll need to choose a pan with high sides and plenty of room for your syrup to expand, to avoid having your pancake syrup from spilling over when it expands.

Want to know a secret? This syrup is so amazing, it can double as a keto glaze! Seriously, pretty awesome! That was a happy lightbulb moment for me. If you want to try it out as a glaze, use my Keto Pumpkin Spice Cream Cheese Danish and skip the glaze instructions for the danishes, using this syrup instead. Yum!


  • ¾ cup unsalted butter, grass-fed if possible
  • 5 tablespoons stevia or ⅔ cup granulated erythritol
  • ½ cup heavy whipping cream, pasture-raised if possible
  • ¼ cup water
  • ¾ teaspoon apple cider vinegar
  • Pinch of pink Himalayan salt
  • 1 teaspoon baking soda
  • 1 teaspoon vanilla


  1. In a large, high-sided pan, melt the butter over medium heat. Be sure your pan is large enough to accomodate the syrup as it will foam up when baking soda is added.
  2. Add water and either stevia or erythritol. Whisk until the sweetener is completely dissolved.
  3. Whisk in cream, vinegar, and salt.
  4. Bring to a boil while gently stirring.
  5. Remove from heat and gently whisk in vanilla and baking soda. The syrup will begin to foam up at this point.
  6. When the foam has receded carefully pour the syrup into a syrup pitcher and serve! Enjoy!


If you use erythritol in this pancake syrup recipe, it will crystallize after cooling. Just reheat and stir till the sweetener is dissolved into the syrup again and serve!

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

  • HIC Harold Import Co. NT305/2 Harold Import Co. Porcelain Creamer Pitcher, 4 Ounce, Set/2
  • Pyure Organic All-Purpose Blend Stevia Sweetener, 16 oz
  • Presto 07061 22-inch Electric Griddle With Removable Handles
  • Erythritol Granules (2.5lbs) by Anthony’s, Non-GMO, Natural Sweetener, Keto & Paleo Friendly
  • Bragg Apple Cider Vinegar Raw – 32 Fl. Oz / 946ml
  • Sherpa Pink Himalayan Salt, 2lbs Extra-Fine Grain
Nutrition Information:

Yield: 12
Amount Per Serving: Calories: 124 Total Fat: 15g Carbohydrates: 1g Sugar: 0g Protein: 0g

Pin this low carb syrup recipe now!

Whether you call it buttermilk syrup or golden syrup, if you’ve had this delicious syrup before, you know how amazing the taste is on pancakes or waffles! Buttery, salty, sweet keto pancake syrup. Now you can have it on a ketogenic diet! Keto Sugar Free Buttermilk Syrup is not to be missed!

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Is it possible that words alone can conjure up wonderful memories and tempt your taste buds, even without the food? Words like pancakes . . . butter . . . maple syrup . . . blueberries . . . diners . . . short stack . . . get the idea? And we won’t even mention the smell of pancakes steaming on a hot griddle. This is why low-carb pancake recipes are everywhere on the Internet. Low carb pancakes are almost an essential. They certainly are for those of us who love breakfast. Our recipe will satisfy those taste buds and keep the carbs low!

Even More Than a “Full Stack!”

A “short stack” of homemade pancakes with real maple syrup will register 70 grams of carbohydrates. Make it a full stack (three) and you jump up to 85 grams. That calculation assumes a 4 inch pancake and 1 tablespoon of syrup. That is very important. We have seen and tried many low-carb pancake recipes with all types of flour substitutes that purport to be “low carb.” Yet, if you look closely at their pictures and actually make the recipe, the size of the pancakes are more like a silver dollar. That will keep the carbs low, but if you are trying to satisfy the taste buds and your hunger at the same time you need a normal sized cake.

Full Size Pancakes – 5 Inches!

Syrup is also a main culprit in trying to lower the carbs. Plus, think of all the various toppings that you can use in addition to maple syrup. Some people use honey or chocolate. How about powdered sugar or even bananas. The reason why all these sugary carb-laden toppings exist is that a basic pancake is pretty bland. The toppings add the taste, but also the carbs.
So we believe that the goal is to make a normal size pancake that tastes great without all of those toppings and keep it low carb!

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Low Carb Pancake Ingredients

The basic ingredients of a pancake are pretty simple. Flour and baking powder are the normal dry ingredients with eggs, milk, and butter providing the wet ingredients. Often sugar will be added and some recipes call for water rather than milk. There are also the classic “buttermilk” pancakes. You will also see everything from blueberries to chocolate chips added to the batter and a lot more as a topping. We have also seen vanilla added for flavor.

Fruit is An Alternative to Syrup! Go for Berries – Not Bananas!

Our recipe substitutes almond flour for traditional wheat flour. We have tried coconut flour and unflavored whey protein. The pancakes just seemed too dry, although using the whey protein isolate will lower the carbs more dramatically than the normal flour substitutes. It seems that with the whey protein varieties you need to add more sugar-free syrup to add moisture and that will result in more carbs.

Low Carb Syrup if You Like!

In addition, we want our low carb pancakes to be tasty so we add cinnamon and vanilla and even a dash of almond extract, and just a small amount of sweetener. Either Sweetleaf or EZ Drops would be our choice for sweeteners. Using the ingredients shown in our recipe below will yield a delicious taste and keep the net carbs at 3 grams for each pancake. We use butter for our topping and let the taste of the cinnamon and vanilla dominate. You can see that we can add berries. For our pictures we added a lot of berries and our “full stack” clearly has more than three cakes. That is not our normal breakfast pancake meal. As we mentioned, we usually just add butter on top of a short stack to keep the carbs low and just enjoy the flavor of the cake. If you cannot live without syrup, we recommend Joseph’s Sugar Free Maple Syrup, a delicious low-carb product.

Joseph’s Sugar-Free Syrup is the Best! Melted Butter is Essential!

Joanie and I did split the pictured finished recipe. Not as low-carb as we would usually make, but delicious!
Cooking Tips

The first tip on cooking the perfect pancake is not to mix your batter in advance and store in the refrigerator until it is needed or let it rest too long. The flour substitute will absorb too much liquid and your pancakes will end up too thick and gummy. We hand mix our batter and that leads to our second tip – do not over mix! A few lumps are okay. If you prefer you can use your hand mixer. We do not suggest a blender. It will over-mix the batter.

Cinnamon Makes the Recipe!

Our tip to add moisture is to try adding very small chunks of cold butter to the batter just before cooking. The pancakes will not be greasy as the butter will melt inside the cake as it cooks. This is optional, but butter does make everything taste better.

As for cooking heat, higher heat will not make your pancakes cook faster. They will simply burn. A medium heat is best for most ranges.

Take A Bite – Delicious!

Do not flip your pancakes until you see bubbles on top. Do not shake the pan or move them around with your spatula. If you are worried about burning the bottom since they cook fast, lift an edge and take a look, but do not over flip. This will deflate your pancake and who wants a perfectly flat breakfast. Low-carb pancakes are just like regular pancakes in terms of cooking. They will tell you when they are done.

Just like regular old-fashioned homemade pancakes, the first one just never seems to come out right – or is it just us? The rest of the batch was perfect and we made nine 5-inch pancakes with our batter.

A Perfect Breakfast with Your Morning Coffee!

So there you have it – memories of Sunday breakfast from years ago – your taste buds are likely clamoring to make a batch right now – and you have another Tasty Low Carb recipe! Honestly, this recipe tastes better than restaurant pancakes and even the homemade version that we grew up enjoying!

Low Carb Cinnamon Pancakes

Delicious low-carb cinnamon pancakes that have more taste than restaurant and homemade versions! GLUTEN FREE 5 from 13 votes Pin Recipe Add to CollectionGo to Collections CourseBreakfast CuisineAmerican KeywordPancakes Prep Time10 minutes Cook Time5 minutes Total Time15 minutes Servings9 Net Carbs3g AuthorJoanie and Chris

  • 4 Eggs
  • 2 tablespoons Water
  • 4 ounces Cream cheese (softened)
  • 1 cup Almond flour
  • 2 teaspoons Baking powder
  • 4 teaspoons Vanilla extract
  • 1/2 teaspoon Almond extract
  • 1/2 teaspoon Cinnamon
  • 1 teaspoon Sweet leaf
  • 3 teaspoons Butter (small chunks (cold))
  • Blend all of the ingredients except the butter chunks with a hand or regular mixer until smooth. Then let the batter sit for a couple minutes.
  • Add the butter chunks and combine – do not over mix.
  • Heat a buttered non-stick skillet to medium heat. Pour approximately 4 tablespoons of batter onto the skillet. Size should be approximately 4 inches in diameter.
  • Look for bubbles on top, then flip and continue to cook until pancake is browned on each side.
  • Serve pancakes with a pat of butter or berries or low-carb syrup.

Chef’s Notes

Our nutrition calculation does not include the berries or any low-carb syrup. One tablespoon of Joseph’s low carb syrup has 2.25 carbs.


Calories: 160kcal | Carbohydrates: 4g | Protein: 5g | Fat: 13g | Saturated Fat: 4g | Cholesterol: 90mg | Sodium: 81mg | Potassium: 134mg | Fiber: 1g | Sugar: 1g | Vitamin A: 335IU | Calcium: 90mg | Iron: 0.9mg | Net Carbs: 3g Like This Recipe?Follow Us @tasty_lowcarb

This post may contain affiliate links to products I use and highly recommend. You can read my full disclosure here.
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This is the BEST Keto almond flour pancakes recipe that you can find. Even though, these are low carb, grain-free, gluten-free, and refined sugar-free, you wouldn’t be able to tell! They are simple, fluffy, delicious, and perfect for a high fat, low carb lifestyle.

This is the BEST Keto almond flour pancakes recipe that you can find. Even though, these are low carb, grain-free, gluten-free, and refined sugar-free, you wouldn’t be able to tell! They are simple, fluffy, delicious, and perfect for a high fat, low carb lifestyle. I love making these for my non-keto family members. As soon as they taste them, they are amazed by the possibilities for a ketogenic and grain-free lifestyle. This recipe includes tips for how to make Keto Pancakes, substitutions for making them with coconut flour, and suggestions for drool-worthy, nut flour pancake toppings.

Are pancakes low carb?

Generally, pancakes are not low carb. One of my favorite old fashioned pancake recipes has over 21g of net carbs per serving and a serving is a pancake!

If you’re following the keto diet, then you know that just one of those pancakes is worth a full day of carbs.

So, does that mean there’s no such thing as low carb hotcakes?

No! In fact, I’m sharing this simple almond flour pancake recipe because prior to starting keto, my husband and I got regular pancakes at least twice per month.

We love breakfast and brunch. So, I knew that if we had any chance of eating keto-friendly foods for any sustained period of time that we’d need a low carb, high fat (LCHF) pancake recipe.

I tested this recipe for several months before sharing it. Now, my husband requests these and comments that he prefers these over the regular ones because they taste great, but don’t have all of the guilt!

How many carbs are in almond flour pancakes?

In this recipe, one serving of pancakes is two. Each serving only has 5g net carbs.

How do you make Keto Pancakes?

The process of making keto-friendly pancake batter is very similar to making the batter for regular flour-based pancakes. To make almond flour pancakes, you:

  1. Mix the dry ingredients and the wet ingredients separately
  2. Combine the dry and wet ingredients just before cooking

It’s important to know that since low carb pancakes do not have regular flour, they cook faster and require a lower cooking temperature. I’m including some tips so that you don’t burn your pancakes below.

Tips for making gluten-free, almond flour pancakes

Use slightly less than 1/4 cup of batter per pancake

As I looked for Keto Pancake recipes, one of the common things that I read about was how easy it was to burn them. They are easy to burn because these pancakes are almond flour-based. For me, the key to not burning these meant using less batter than I’d normally use.

In this case, I still used my 1/4 cup measuring cup, but I didn’t fill it. By keeping the pancakes small, they cook more evenly and there’s less of a chance of burning them.

Make 4 pancakes at a time

Similar to the tip above, another strategy that prevents burning Keto Pancakes is to only make a few at a time. This allows you to monitor the pancakes because they cook quickly.

Use salted butter when cooking

Salted Butter takes these pancakes to a new level. It brings out all of the sweet flavors. I use a sliver of salted butter per batch when cooking.

If you omit the salted butter, these will still taste delicious, but I prefer to make these with salted butter.

Can you make these with coconut flour?

You cannot substitute coconut flour 1:1 for almond flour in any recipe. Coconut flour is much drier and denser than almond flour. So, it requires more liquid, eggs, and fat.

To make Keto Pancakes with coconut flour, I’d recommend trying this coconut flour pancakes recipe. You’ll notice that it requires double the eggs and three times to the liquid to have a light and fluffy result!

What do you put on keto pancakes as toppings?

There are so many low carb options for pancake toppings. Some of my favorites are:

Fresh Berries

I love having these with fresh strawberries or raspberries. However, there are a few other options if you’d like to top these with keto and low carb fruits.

As mentioned on Diet Doctor, though, be sure to monitor how much fruit to include since the natural sugar content in fruit can impact weight loss.

Sugar-free Whipped Cream

I like whipped cream on my pancakes. Fortunately, it’s easy to make at home. My homemade keto cool whip recipe takes less than 5 minutes. Plus, it tastes better than anything you can pick up at the store.

Keto Whipped Cream (Homemade Cool Whip) Recipe

Get this recipe

ChocZero Honest Syrup

There are a ton of ChocZero flavors that taste awesome on Keto Pancakes like Banana, Caramel and Peach!

Right now, I’m loving Pumpkin Pie Honest Syrup. I love these because they have 1g net carb per serving.

If you want to try ChocZero or want a discount code, then use DRDAVINAHS at checkout to save 10%.

How do I make Keto Pancakes with Mixed Berry Sauce?

A variation of Keto Pancakes is to add a mixed berry sauce.

The mixed berry sauce has just four ingredients. It even includes collagen.

This sauce comes from my recipe for Keto Lemon Blueberry Cheesecake Bites.

You can use blueberries, raspberries, strawberries, or a mixture of all three.

More low carb & keto breakfast ideas:

On the hunt for keto-friendly breakfast recipes? Well, there are several options for you on this website. Besides my own recipes, you’ll find two collections of keto breakfast recipes. One focuses on low-carb remakes to many of our favorite carb-filled breakfast favorites. Another gives some quicker no-cook options for keto cereal.

Outside of this site, these Keto Chocolate Chip Pancakes, or any of these Low Carb Waffles (think I’ll be trying out the Churro Waffles ASAP!) would also be amazing.

Keto Almond Flour Waffles

Get this recipe

Low Carb Stuffed French Toast

Get this recipe

Keto Fathead Dough Bagels

Get this recipe

Keto Strawberry Shortcake French Toast Sticks

Get this recipe

The Best Keto Almond Flour Pancakes Recipe

Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes This is the BEST Keto almond flour pancakes recipe that you can find. Even though, these are low carb, grain-free, gluten-free, and refined sugar-free, you wouldn’t be able to tell! They are simple, fluffy, delicious, and perfect for a high fat, low carb lifestyle. Course: Breakfast Cuisine: American Keyword: Almond Flour, Keto Pancakes, Pancakes Servings: 4 Calories: 308kcal Author: Davinah S. Smith Want to share this recipe?To spread the word about this recipe, please save it to Pinterest, share a link to it, or rate it if you loved it. Please do not copy & paste (or screenshot) my recipes to social media or other websites.

  • 1.25 cup almond flour
  • 1/4 tsp Sea Salt
  • 1 tbsp baking powder
  • 2 tbsp Powdered Monk Fruit Erythritol
  • 1/4 cup unsweetened vanilla almond milk
  • 3 large eggs
  • 1 tsp vanilla extract
  • 2 tbsp salted butter melted (plus extra for cooking)

Optional Toppings

  • Blueberry Compote from Keto Lemon Blueberry Cheesecake Bites
  • Choc Zero Honest Syrup use DRDAVINAHS for 10% off
  • In a small bowl, mix the dry ingredients (almond flour, salt, baking powder, and sweetener)
  • In a larger bowl (enough to hold the complete batter), whisk the wet ingredients (almond milk, eggs, Choc Zero Syrup and butter)
  • Pour the dry ingredients into the wet and use a baking spatula to incorporate
  • Heat a large skillet to medium-low heat
  • Melt 1 tbsp of butter and add pancake batter (a little less than 1/4 cup per pancake). You know it’s time to flip them when you start to see the bubbles (like normal pancakes)

Recipe Nutrition Facts

Nutrition Facts The Best Keto Almond Flour Pancakes Recipe Amount Per Serving Calories 308 Calories from Fat 234 % Daily Value* Fat 26g40% Saturated Fat 5g25% Trans Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 138mg46% Sodium 267mg11% Potassium 348mg10% Carbohydrates 12g4% Fiber 7g28% Sugar 1g1% Protein 11g22% Vitamin A 355IU7% Vitamin C 0mg0% Calcium 241mg24% Iron 2.1mg12% * Percent Daily Values are based on a 2000 calorie diet. Did you make this recipe?Share your photos & mention @DrDavinahS! I love seeing them! Nutritional DisclaimerThe nutritional information comes from Spoonacular API, a database of food ingredients. The nutritional information for any recipe will vary based on the exact product you use and the brand. I do not include erythritol or sugar alcohols in the final carb or net carb count as it does not have any impact on my blood glucose levels. Before starting keto or a low-carb eating plan, you should consult your doctor. I am sharing my personal experiences and none of the information included in my recipes or throughout the site should be taken as medical advice.

Our Nine BEST Low Carb Pancake Recipes & Cooking Tips

The list of possible pancake toppings is almost endless – you can basically add whatever you love to make it perfect just for you.

But in case you’re needing some inspiration for some really delicious pancake toppings I’ve put together our favourites below.

Protein Pancake Mix (300g)

AUD$ 14.00

You can enjoy fluffy pancakes every day with our low carb Protein Pancakes that have no added sugar and only 2.5g of carbs per serve….

Our Favourite Low Carb Pancake Recipes

1. Cacao and Banana Pancakes

Who doesn’t love chocolate? Enjoy this delicious, smooth cacao sauce without going crazy on the carbs.


  • Protein Pancake Mix
  • 2 Egg Whites
  • 2 tbsp Milk
  • 2 tsp Vanilla Essence
  • 1 Banana
  • Sugar-Free Maple Syrup

For the Cacao Chocolate Sauce:

  • 1/4 cup Cacao Butter
  • 1/8 cup Cacao Powder
  • 1/4 cup Rice Malt Syrup


  1. Prepare Protein Pancakes as directed on the packet.
  2. Put the cacao sauce ingredients in a microwave proof bowl.
  3. Microwave for 20 seconds, removing and stir.
  4. Continue to microwave until smooth. Careful not to overdo it!
  5. Chop up the banana, and layer pancakes, banana and cacao sauce.
  6. Enjoy your guilt free pancake stack!

2. Nicole’s Ultimate Pancake Stack

Unless you’re feeling especially hungry, you’ll probably want to share this recipe with someone!

  • 8 Protein Pancakes (made according to packet instructions)
  • Nuts’n’more High Protein White Chocolate Peanut Butter Spread
  • Cacao Nibs
  • Frozen Mixed Berries
  • Sliced Banana
  • A crunched up Blue Dinasaur Brazilian Paleo Bar
  • Maple Syrup
  1. Prepare Protein Pancakes as directed on the packet.
  2. Layer pancakes, peanut butter, cacao nibs, berries and banana.
  3. Crumble bar over the top, drizzle over maple and dig in!

3. Pancake Roll Ups – By Nicole from Clean Treats

This is a cool creative one! Definitely something a bit different to try on a Saturday morning.

  • Protein Pancake Mix
  • 2 Egg Whites
  • 2 tbsp Milk
  • 2 tsp Vanilla Essence
  • Sugar Free Maple Syrup
  • Toasted Granola of choice
  • Berries and banana to top
  1. Heat a non-stick pan over a medium-high heat.
  2. Mix together the pancake mix, egg whites, milk and vanilla (the same as the packet instructions).
  3. Pour into your pan in a rectangle shape – I used a squeezed bottle to help shape!
  4. When half set drizzle some maple and top with granola
  5. Lift the end up and roll up. (the top pancake mix should not be runny)
  6. Repeat with remaining mix and top with mixed berries, banana slices and additional maple

Other toppings you could use: nut butters, coconut flakes or berry yogurt.

4. Pancakes Cups for on the Go

Think pancakes can’t be for a weekday morning? Think again! Just make a batch of pickletes and pack in a container with your fave toppings. Such a great way to start your morning!

  • Protein Pancake Mix
  • 2 Egg Whites
  • 2 tbsp Milk
  • 2 tsp Vanilla Essence
  • Strawberries
  • Cream Cheese
  1. Heat a non-stick pan over a medium-high heat.
  2. Mix together the pancake mix, egg whites, milk and vanilla (the same as the packet instructions).
  3. Pour batter into small circles – only about 5cm in diameter.
  4. Flip when the mixture starts to bubble.
  5. Cook for a further minute then remove from the pan.
  6. Chuck in a small container, add some strawberries and cream cheese (or any other toppings you like), and enjoy with coffee from your favourite cafe.

5. Speedy Pancake Pockets

A super great invention of Anna’s – these are so cool. Cook any toppings into the pancake so you’ve got a handy breakfast to run out the door with.

  • Protein Pancake Mix
  • 2 Egg Whites
  • 2 tbsp Milk
  • 2 tsp Vanilla Essence
  • Strawberries

Other filling suggestions: cacao sauce, blueberries, blackberries or raspberries, banana or sultanas.

  1. Heat a non-stick pan over a medium-high heat.
  2. Mix together the pancake mix, egg whites, milk and vanilla (the same as the packet instructions).
  3. Pour batter into two circles in the pan, approx 10cm in diameter.
  4. Let it cook for a few minutes, until the mixture starts to bubble.
  5. Place your fillings onto each pancake, then top both with the left over batter.
  6. Flip pancakes and cook for a further 2 minutes.
  7. Wrap in some foil and run out the door, OR freeze and grab the next morning before work.

6. Tropical Pancakes

It’s so nice that the weather is now warming up! It was such a sunny day today in Sydney – I hope it was sunny where you are too!

Otherwise, get onto these tropical flavoured pancakes to get you in a sunny mood.

  • Protein Pancake Mix
  • 2 Egg Whites
  • 2 tbsp Milk
  • 2 tsp Vanilla Essence
  • Banana
  • Passion fruit pulp (fresh or canned)
  • Desiccated Coconut
  • Ricotta

Other filling suggestions: cacao sauce, blueberries, blackberries or raspberries, banana or sultanas.

  1. Cook pancakes as per packet instructions.
  2. Top with the chopped up banana, passion fruit pulp, coconut and crumbled ricotta.
  3. Enjoy with a fresh juice or smoothie!

7. Super Easy Lime & Stevia

Lemon and sugar has been a classic – so we’ve adjusted it to be low carb!

  • Protein Pancake Mix
  • 2 Egg Whites
  • 2 tbsp Milk
  • 2 tsp Vanilla Essence
  • 1 Lime
  • A few tsp of Stevia
  1. Cook pancakes as per packet instructions.
  2. If you love the lime flavour, zest the lime and add that to the pancake mix to make it extra zesty!
  3. Top with freshly squeezed lime juice and stevia.

8. Choc Raspberry Stuffed Crepes

Lemon and sugar has been a classic – so we’ve adjusted it to be low carb!

  • 1 cup Protein Pancake Mix
  • 1 Egg
  • 1/2 cup Milk of your choice
  • 1/2 cup Water
  • 1tsp Vanilla Bean Paste (or vanilla essence)


  • 1/2 cup Raspberries, thawed
  • 2-3 tbsp Chocolate Spread (I use Pure Harvest COCO2 Chocolate Almond)
  1. Combine your pancake mix ingredients and whisk well. Set aside and heat a pan with some coconut oil or butter – you’ll need to spread it right to the edge to make sure the crepe doesn’t stick.
  2. Spoon a third of the pancake mix into the pan and spread around into a thin, large crepe. Once the top starts to bubble and they hold, flip over and cook for another few minutes. Remove and set aside, then repeat with other crepes.
  3. To assemble, spread the chocolate spread first, then top with berries then fold over like a wrap.
  4. Top with some more raspberries (cooked in microwave for 30 sec -1 min for an easy berry puree), cacao nibs, sugar-free maple syrup and coconut flakes.

9. Melanie’s Mint Berry Pancakes

The mint and fresh berries in this recipe makes it so fresh and tasty.

  • Protein Pancake Mix
  • 2 Egg Whites
  • 2 tbsp Milk
  • 2 tsp Vanilla Essence
  • A handful of Organic Mixed Frozen Berries
  • Coyo Acai & Blueberry Ice Cream
  • Raw Cacao Nibs
  • Fresh Mint
  1. Cook pancakes as per packet instructions.
  2. While the pancakes are cooking, place berries in a small bowl and microwave for 1 minute, stirring after 3o secs, until they’re warm and soft.
  3. Top pancakes with cooked berries, ice cream, cacao nibs and some yummy fresh mint leaves.

And here are some handy tips for cooking your Protein Pancakes:

  • Have the pan nice and hot and starting to smoke, then turn it down – this helps the pancakes not to stick
  • To enjoy your pancakes on weekday mornings where you might be pressed for time, cook in a batch and freeze. Then just reheat in the toaster for a quick breakfast!
  • Be careful with your toppings – the pancakes are low carb and guilt-free, but if you add toppings which are high in sugar you’ll undo all the hard work we’ve done to make the pancakes low carb!
  • Don’t forget you can use our pancake mix for so many other things!
    • Porridge
    • Breakfast Puddings
    • Biscuits – vanilla, shortbread, parmesan & rosemary.
    • Protein Bars
    • Apple Tea Cake
    • Scones
    • SO many yummy recipes!

Author Profile

Rosie Price

Latest Posts
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