Keto pancake muffins are an easy and healthy grab-and-go breakfast. Enjoy the best of both worlds with this high protein make-ahead recipe. Perfect for keto beginners!
Struggling to decide between pancakes or muffins for your first meal of the day? Well now you don’t have to! Pancake muffins are the perfect blend of breakfast foods.
Surely you know by now how much I love keto muffins. And I have an abiding affection for keto pancakes too. So why not marry the two together? Why not, I ask you! Then I don’t ever have to face that wrenching breakfast dilemma.
Crisis averted! Now off to dip them in some keto maple syrup!
Why you will love this recipe
This recipe has been on my website since 2015 and was badly in need of an update, with new photos, tips, and information. I tweaked it a bit to add more protein as well. So now they really help fuel you for busy mornings.
What hasn’t changed is how easy they are to make. These pancake muffins take a handful of keto ingredients and about 30 minutes of your time. And they really do have the taste and texture of pancakes. But they’re so much more portable.
If you’re looking for a make-ahead breakfast, this recipe can’t be beat. You can whip up a batch and store them in the fridge or freezer, so they’re ready whenever you need.
With 9.1g of protein and only 5.9g of carbs, you can feel good about adding these muffins to your daily routine.
Ingredients you need
This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.
- Yogurt: I recommend full fat Greek yogurt for the best consistency and the highest protein content. You can also use higher protein yogurts like Two Good.
- Almond flour: Finely ground, blanched almond flour works best.
- Protein powder: I added some unflavored whey protein to up the nutritional content. You could use egg white protein as well.
- Sweetener: These muffins are not overly sweet. I used just 1/3 cup of Swerve Granular. See the Expert Tips for more sweetener recommendations.
- Eggs: Large eggs give the muffins the right pancake/muffin consistency.
- Berries: I use a combination of frozen blueberries and raspberries in these pancake muffins. But you could do nuts or chocolate chips too!
- Kitchen staples: Butter, baking powder, vanilla, salt.
Step by Step Directions
1. Blend the wet ingredients: In the jar of a blender, combine the yogurt, eggs, sweetener, butter, and vanilla extract. Blend briefly to combine.
2. Add the dry ingredients: All at once, add the almond flour, sweetener, protein powder, baking powder, and salt. Blend until smooth.
3. Add the berries: By hand, stir about two thirds of the berries into the blender jar. Do not blend them up!
4. Fill the muffin cups: Divide the batter evenly among 12 silicone or parchment muffin cups. Top each with a few more berries.
5. Bake the muffins: Bake at 350ºF for 20 to 25 minutes, until the muffins are golden brown and just firm to the touch. Remove and let cool in the pan.
Expert Tips
These are not meant to be very sweet muffins. Rather they taste like baked pancakes, and are meant to be spread or drizzled or dipped. I really like them with a little butter and homemade syrup or a little allulose maple syrup. They’re also delicious with a smear of peanut butter or my homemade Sugar Free Nutella.
They will rise quite a bit and then sink after baking. This is normal and simply a product of how pancake batter bakes in a muffin tin.
Sweetener Options: The consistency does not rely on the sweetener, so you are free to use what you like best. Do keep in mind that allulose will make them brown much more quickly so keep your eye on them.
Frequently Asked Questions
You can use another batter for these Keto Pancake Muffins but the results may be different. I tweaked this recipe to make it a little less rubbery and more fluffy, so I think it works best.
This low carb pancake muffin recipe has 5.9g of carbs and 2.3g of fiber per muffin. That means each serving has 3.6g net carbs.
These muffins are quite moist so they are best stored in the fridge in a covered container for up to a week. You can also freeze them for several months.
Keto Pancake Muffins
Ingredients
- 3/4 cup (150 g) plain Greek yogurt
- 3 large eggs
- 3 tbsp butter, melted
- 1/3 cup (60.67 g) Swerve Sweetener
- 1½ teaspoon vanilla extract
- 2 cups (224 g) blanched almond flour
- 1/3 cup (36 g) unflavored whey protein powder
- 1 tsp baking powder
- 1/4 tsp salt
- 2/3 cup (80 g) frozen blueberries and raspberries
Instructions
- Preheat the oven to 350ºF and line a standard muffin pan with silicone or parchment liners.
- Add the yogurt, eggs, butter, sweetener, and vanilla to a blender. Blend quickly to combine.
- Add the almond flour, protein powder, baking powder, and salt. and blend until the batter is well combined.
- Stir half of the berries into the batter by hand. Divide the batter among the prepared muffin cups and then place a few remaining berries in the top of each.
- Bake 18 to 25 minutes minutes, until the muffins are golden brown and just firm to the touch. Remove and let cool in the pan.
Notes
Nutrition
Nutritional Disclaimer
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
Free Bonus: Secrets to Keto Baking!
Sign up for your favorite recipes delivered straight to your inbox plus get our FREE bonus: Secrets to Keto Baking!
Awesome muffins. Used half Greek yogurt and half sour cream…as that is what I had. Also used coconut sugar instead of the Swerve. But one big question; I printed the recipe out in PDF form to save and the measurements in grams didn’t print. I only got Cups. Not sure if that is an issue at your end or mine as I have not had that happen before.
These recipes all look so inviting to make , thank you. I have a couple questions. Would Allulose be ok verses Swerve? I find it doesn’t leave that sweet chill sensation in recipes. Also as I do not have whey products. I use Collage powder with oodles of antioxidants and powdered egg whites, wd either of these be a good substitute? Thank you
Yummy and filling! Very comparable to an actual pancake. I subbed coconut sugar for Swerve and it was perfect.
Quick & delicious! Great recipe for a Sunday morning breakfast treat. I made with frozen raspberries and they were delicious. with just blueberries now. A great recipe for a toddler to help grandma make.
Great to hear!
Just wondering if you could use this recipe to make waffles?
Use this version: https://alldayidreamaboutfood.com/keto-waffles/
Are there any substitutes if I don’t want to use protein powder?
No good subs. The protein powder helps them rise much butter.
One of my favorite recipes you’ve created. Love these. I substitute the same amount of sour cream instead of Greek yogurt—I don’t care for it and it would spoil before I could use all of it in recipes. The results I get are exactly as yours look in the photos. I lower my oven a bit to 325 to cook longer and at the end of 20-25 minutes raise it to 350 to brown the tops lightly. I use silicone cupcake liners in a heave metal cupcake pan.
Truly one of your best muffin recipes and I like all of them! 🙂
Love your site. Just started keto a month again and it’s so helpful. Question about this recipe to replace the protein powder for eggs. Can I use the whole egg? If just egg whites how many grams? 😊
No, it will add too much wet ingredients to the dry ingredients.
These are very moist. I used about little more yogurt than called for to finish the carton. I only had blueberries, but they were delicious. My parents both liked them. I will make again when I have raspberries.
Love this recipe!
I love muffins and to find a no sugar recipe is a big plus. Can’t wait to try 😋.
Made these this morning with sf chocolate chips. They were delicious! Thank you for all you do.
Easy and tasty paired with an egg bite. Thank you for this recipe. Now my husband and I can enjoy on the go breakfast on our way to work. You can even make this for an office meeting they will never know it’s keto and healthy.
I was craving something “carby” this morning and knew you would have a perfect substitute. These are so very good. Just happened to have frozen blueberries yay. Thank you, Carolyn for helping us stay on track. Hugs, Barb.