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.
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
- 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.
Annie says
These are awesome Carolyn. Thank you!
Pattie says
Just made a batch of these and they are terrific. Love that the carbs are lower than a lot of low-carb muffin recipes out there. Good amount of protein per muffin too. I agree with your previous comment about not counting the carbs in erythritol. Most low carbers do not. I used foil liners and had no problem with them sticking. They are delicious with some Kerrygold butter on them. Fabulous recipe! Thank you.
Carolyn says
Thanks so much, Pattie!
Katie says
Does the swerve sweetener serve a structural purpose or is it purely for the sweet flavor?
Carolyn says
For sweetness. You can replace it.
Alex says
I made these this morning with extra Erythritol, some liquid stevia and I subbed homemade kefir made with heavy cream for the yoghurt. Also I used almond meal that I grind up from making almond milk. These were amazing. They are as satisfying as the traditional oatmeal buttermilk blueberry muffin recipe I made for years before baking grain free. My kids (who are not grain free) enjoyed them as well. Excellent recipe!!!
Dominique Brown says
These were sooo good. Thanks.
Missy says
I just made these and they were absolutely delicious! Probably the best baked goods I’ve tried that are low carb. Thank you so much for all of your recipes, they are really a life saver. 🙂
Carolyn says
Thanks so much!
Andrea says
These are so delicious, and unlike regular muffins, they taste even better after cooling and refrigeration, which makes them perfect for Grab and Go! I usually just reheat them in the microwave at work. Super easy for my crazy mornings! Thanks so much for sharing your talent in the kitchen with us!
Kathleen W. says
I made these this morning and they are great !
Kelly H. says
SO GOOD! I actually blended the berries completely and it was delicious. Just a suggestion maybe, since I’m currently making everything you upload haha, but is it super hard to also give the actual weight of things, in grams or ounces? Not sure what your process looks like. Since I have GD (just emailed you, hi again!) I weigh everything for every recipe I make to keep scrupulous count of the carbs, so I can connect higher values to what I’m eating and avoid all medications. I mean, like I said, I end up weighing it all, but its amazing how different 1/4 of almond flour measures each time you do it! I often wonder if your stuff tastes a little differently than mine! The frozen berries in this recipe is really what I was thinking of. I bet those measurements can vary a lot! Maybe it doesn’t affect the taste that much and my type A/OCD is showing 🙂
Anyway, loved these! they’re so moist. I love having stuff like this to grab in the mornings.
Sogol says
These are AMAZING. So simple and so delicious! I think these are going to become a weekly staple, with maybe so chocolate chips being added in as well. I used sour cream like some others did above because I always have it handy and I used mixed frozen berries so there were some blackberries and strawberries as well. Divine! Didn’t need any additional sweetener, but I couldn’t say no to some extra butter! Thanks for another winner! 🙂
Carolyn says
I’ve done raspberries and chocolate chips. Those were popular with the kids!
AB says
You need to verify your carb count on this one. I uploaded this recipe into MyFitnessPal and with 8 muffins, they come out to 32 NET CARBS per muffin!
Carolyn says
No, actually I don’t have to. I make it very clear on my blog that I do not count the carbs in erythritol, as they do not raise my blood sugar one little bit. Most low carbers don’t either. Hope that info helps!
Carolyn says
Actually, now that I look at the recipe, it only takes 3 tbsp of Swerve. I know these ingredients do NOT add up to 32 g per muffin so I think either MyFitnessPal has lost its mind or you entered something incorrectly. Believe me…my software (MacGourmet) pulls from the USDA database of nutrition so something is off in your calculations, not in mine. 🙂
AB says
So… this was really bugging me because my family said they were awesome but I decided not to try them. Yet, could NOT figure out how MFP calculated the way it did. 🙁
Dug into it a bit deeper. Lo & behold, the “food” it grabbed when I imported the recipe was listed as 225 grams sugar!!! What!?!??! Let’s just say I quickly fixed that baby!! Whew…
I enjoyed one for breakfast today & am looking forward to “leftovers” tomorrow!
Thanks! 🙂
Carolyn says
yes, I asked about this on Facebook and a reader said that when she imported it, it turned 3 tbsp of Swerve into 3 CONTAINERS (full containers!) of stevia. Not sure what is up but MFP is really not reliable. When you see a big discrepancy like that, be sure to check each individual ingredient.
Barbarainnc says
Can these be made with out a blender?? Just use a spoon to mix them ?? I have seen foil liners, and will look for parchment liners. ? ?
Carolyn says
Yes, they can be. A little more work but it shouldn’t be a problem. Make sure to mix your dry ingredients first, then add the wet ingredients.
Barbarainnc says
Thanks
Anne says
I used an electric hand mixer with no problems. Just dumped everything in sans the berries. Worked – and turned out – great!!
Lorri says
These are super easy and DELICIOUS! Eating some right now. They baked up lighter than I expected. My picky 12 yo is eating one right now. He loves it and said “It doesn’t even need butter!” Thank you for sharing this. I will be making this again. Just a note, I used Greek Yogurt for mine.
Jen says
Made a double batch this morning. Came out delicious. My only issue is that they stuck to the paper liners horribly. I ran out of paper and greased some, and I have to recommend skipping the paper and just greasing. So delicious.
Carolyn says
I always, always recommend the parchment paper liners to avoid this issue. If you want easier clean up, make sure you grab some!
Nicole says
I often grease (spray with coconut oil spray) my liners so they don’t stick as much.
Angela says
Made a batch of these delicious muffins this morning and I have to say it was incredibly hard to stop at only 1. Thanks again Carolyn, for the amazing recipes.
Jill says
I just made a double batch of these. They’re very good! I ended up getting 24 mini muffins and 12 regular muffins out of the double batch. The mini one I tried is slightly dry, but the the flavor awesome. I used 3 T Swerve plus some liquid stevia and did everything else as written. They’ll be great with some butter or cream cheese.
Helena Angelina says
U should say these look amazing Annie AND Carolyn! 🙂
Helena Angelina says
These look incredible Carolyn – the texture and crumb looks amazing! I’ve not seen anything low carb turn out like that. I’ll be giving them a whirl for sure!
Anne L. Texas says
PS about an 1/8 tsp of lemon oil really brings out the flavor
el says
Do these freeze well?
Carolyn says
They should. In my experience, all muffins like this freeze well and I’ve frozen similar ones, although not these in particular.
Anne L. Texas says
Yes! I bake them up and freeze them then set one out in the morning when I get up. When I’m ready..it’s ready!