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
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- 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 ⅓ 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.
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
- ¾ cup plain Greek yogurt
- 3 large eggs
- 3 tablespoon butter melted
- ⅓ cup Swerve Sweetener
- 1½ teaspoon vanilla extract
- 2 cups blanched almond flour
- ⅓ cup unflavored whey protein powder
- 1 teaspoon baking powder
- ¼ teaspoon salt
- ⅔ cup 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.
Kathy says
I have made these twice, once with chopped apple instead of berries and once with frozen wild blueberries. They are delicious and the texture is great. I made these in my blender and did have trouble with the batter gunking up around the blades but I don’t have a high powered blender. The next time (and there will be a next time) I’ll probably use my kitchenaid mixer. It’s so nice to have an alternative to eggs for breakfast.
Melissa says
I tried these for the first time and LOVE them! I did make some substitutions based on what I had available. I kept them dairy free by using coconut oil instead of butter and coconut yogurt instead of regular yogurt. I make my own almond milk 3-4x/week, so I always have some pulp left that I dehydrate & grind down to a flour. Extra fiber, and they have been pre-soaked so no chance of phytase. Since I did use the “almond meal” I had to add in 1/2 cup of almond milk till it was muffin consistency. This also led me to have to cook them twice as long! No problem, I just kept testing and putting them back in. So, approx. 30 minutes later @ 350degrees they tested done and were FABULOUS!!
Thanks so much! I hope my substitutions can help anyone else who is dairy free and frugal!
Sevysia says
Thanks for another great LC recipe! Will be making these again and again. I used sour cream in place of the full milk yoghurt because that’s all I had. Added an extra tbsp of erythritol (Now brand, sorry haven’t tried Swerve yet but I will the next time I need to buy it). I made one batch with the berries and another batch with Lily’s LC chocolate chips ~ both turned out yummy!
Sara says
These turned out absolutely delicious. And I mean flipping delicious!!! Thank you for a grain/sugar free recipe that actually tastes like food.
Thalia @ butter and brioche says
These muffins look seriously so perfect. Good thing I have all the ingredients on hand so I can whip up a batch now to have for breakfast during the week.
Vicki says
I made them tonight and they taste great, but they don’t look like yours. The frozen blueberries sunk to the bottom of the muffins – even the berries I set on top. I followed your directions, except I used the non-fat Greek yogurt, because that’s what I had in the house.
It seemed like the whole berries were just too heavy to float in the batter.
Do you know why that might happen? Is it possible I over-mixed the batter? My blender is an older, basic model, and at first nothing seemed to be blending except the bottom third
of the container, so I used a spatula to scrape down the sides and mix the flour, and then eggs in by hand, before blending a little longer than suggested on high.
Carolyn says
Could be the over mixing but I actually think the yogurt is to blame. Nonfat yogurt may not have the fat content to help those berries float on the surface.
Anne o says
Made today- so yummy. Subbed Maple flavor cuz I was out of vanilla. Very delicious warm out of the oven. Another winner Carolyn-thank you!
Laurie says
Just curious…what is the total calories?
Carolyn says
It says in the bottom of the recipe. 211 per muffin.
anne l says
I made these today with full fat coconut milk, not the cream off the top and they came out perfectly. Great recipe!
Avery says
I have made these twice in the past few days. They are so amazing! I used probably closer to a cup of frozen raspberries, and also a whole bunch of Lilly’s brand no-sugar chocolate chips. So good! I doubled these easily and got 24 nice-sized muffins. Use butter for a not low-carby taste. I have never been one for coconut so the butter flavor was a nice touch. Also, I used sour cream in place of the yogurt one of the days and there was no noticeable difference. They rose very nicely, and make me forget I am eating low carb! Thanks for yet another amazing recipe:)
Carolyn says
Glad you like them!
Malainie says
These look wonderful! I just picked up a bag of frozen blueberries, blackberries and red raspberries that I’ll use for this!
Judy says
I am just a beginner with THM. These look great because I get hungry for pancakes or something other than eggs. I am assuming that this is an E meal, is that right? Thank you for posting.
Carolyn says
No, these would be an S. Low carb and high fat so definitely an S.
Jackie says
Could you actually use this as pancake batter?
Carolyn says
No idea but I bet you could!
Pamela M says
I happen to have non-fat Greek yogurt (thus extra thick) in then oust already. Do you thnkthat would work?
Carolyn says
Yes, probably.
Debbie says
is it 1/2 cup each of blueberries and raspberries or 1/2 cup total?
Carolyn says
1/2 cup total.
heather @french press says
these sounds like a terrific breakfast! grab and go is where it’s at for us!!
Linnae says
Your Costco has almond flour? Jealous!! They even pulled it from their website now!
Marilyn says
Costco did carry Honeyville which is my favorite but discontinued it. They have another I believe is Sunblest. I am not familiar with that brand.
Aimee says
These look amazing! I need to head to Costco for some almond flour & get baking!
1stLadyFord says
Aimee your costco has almond flour?
Shawn @ I Wash You Dry says
Wow, these look divine! I can’t believe these are grain free! YUM!
Deb Brandt says
suggestions for the yogurt? Need them to be dairy free…..Would canned full fat coconut milk work?
Thanks
Carolyn says
I’d probably use just the thick cream from the coconut milk, with just a little added of the watery part.
Tricia says
Could sour cream be substituted for the yogurt? It’s impossible for me to find a small size of full fat frozen yogurt, but I always have sour cream on hand.
Carolyn says
It may be a little on the thick side so use some water to thin it out.
Khadijah says
Did you try the sour cream?
Sevysia says
Yes, I sub sour cream for yoghurt all the time. Works great!
Rachel says
Not frozen yoghurt. Cold, in fridge case.
Liz @ Floating Kitchen says
I cooked grain free for a while (due to a boyfriend with allergies) and it really opened by eyes to all the options. These muffins looks absolutely fantastic!
Tena says
Can you use coconut flour instead of almond?
Carolyn says
You can try…use about 1/3 the amount of coconut flour.