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 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.
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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.
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.
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.
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!
Just curious…what is the total calories?
It says in the bottom of the recipe. 211 per muffin.
I made these today with full fat coconut milk, not the cream off the top and they came out perfectly. Great recipe!
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:)
Glad you like them!
These look wonderful! I just picked up a bag of frozen blueberries, blackberries and red raspberries that I’ll use for this!
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.
No, these would be an S. Low carb and high fat so definitely an S.
Could you actually use this as pancake batter?
No idea but I bet you could!
I happen to have non-fat Greek yogurt (thus extra thick) in then oust already. Do you thnkthat would work?
Yes, probably.
is it 1/2 cup each of blueberries and raspberries or 1/2 cup total?
1/2 cup total.
these sounds like a terrific breakfast! grab and go is where it’s at for us!!
Your Costco has almond flour? Jealous!! They even pulled it from their website now!
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.
These look amazing! I need to head to Costco for some almond flour & get baking!
Aimee your costco has almond flour?
Wow, these look divine! I can’t believe these are grain free! YUM!
suggestions for the yogurt? Need them to be dairy free…..Would canned full fat coconut milk work?
Thanks
I’d probably use just the thick cream from the coconut milk, with just a little added of the watery part.
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.
It may be a little on the thick side so use some water to thin it out.
Did you try the sour cream?
Yes, I sub sour cream for yoghurt all the time. Works great!
Not frozen yoghurt. Cold, in fridge case.
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!
Can you use coconut flour instead of almond?
You can try…use about 1/3 the amount of coconut flour.