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.
Barbara says
Wow these are delicious as all your recipes are. I had to use 4oz of cream cheese and splash of almond milk in place of the yogurt as I didn’t have any. It made 10 muffins that way. I don’t know how they could have been any better. Thanks for this fabulous recipe as usual.
Kristin says
Yum! These are so good. I stuck to the recipe and don’t think I’ll make any changes when I make them again. Thank you!
Patricia Clayborn says
Can this recipe be baked as a loaf?
Carolyn says
I honestly have never tried!
Nicki says
WOW, not sure how I found you but you might be an Angel. I have made many changes to my life due to Cancer and car accidents, knowing giving up Gluton would help, but honestly couldnt think of a world with my favorites. Then poof, somehow you appearded and I’m loving what I’m reading and thinking even I might be able to do this. You might bemy new Angel
Carolyn says
Glad to help!
Rebecca says
If I want to add protein powder to these, will the recipe still work? Should I change any other ingredients?
Gail Virgin says
Oops…thank you in “advanced!! ?
Gail Virgin says
I made these “pancake” muffins today and as usual, your recipe blew me away!! They are FANTASTIC!! Look & smell just like non-low carb homemade muffins…even better actually! Thank you Carolyn for all your hard work perfecting delicious Keto, low carb recipes. I have tried many Keto, low carb recipes and yours are some of the absolute BEST! I just LOVE your recipes and can’t wait to buy your cookbook at Indigo….hopefully this week!! I have a question…can I use this recipe and add lemon oil/extract (maybe instead of vanilla), lemon zest and fresh cranberries (not berries) to the recipe? To make lemon/cranberry muffins? My husband is a huge fan of lemon/cranberry muffins. Thank you in advave!! ?
Carolyn says
Absolutely, your version sounds delicious!
Ange says
Having bought some erythritol specially for these muffins (never used it before and here in the uk had to order a bag online as couldn’t find it locally) I am doubly impressed – firstly by the sweetener itself, I really couldn’t believe how much nicer it tasted than Stevia or other sweeteners! I’ve got you to thank for that introduction Carolyn ?
Secondly of course the muffins themselves are absolutely delicious and so easy to make. I used lemon juice in place of Apple cider vinegar and it seemed to do the trick. Will be making these again no doubt.
Thanks for all your fab recipes helping me stay on track as I try to low-carb my life!!
Carolyn says
Glad you liked them!
pam says
I, like so many others, have tried unsuccessfully to find a pancake recipe, which truly has the texture and taste as description states. Funny what we crave. I did try your other blueberry pancake muffin recipe. It did come the closest (for me) to matching a common pancake taste & texture. But I did find myself tweaking the recipe, to try to get it closer. Taste was good, but texture was off.
How did I miss this recipe. PERFECTION (in my opinion). It meets all my wants, for a pancake. Fluffy, stayed fluffy, taste, not eggy at all, and texture is wonderful (no gag reflex trying to swallow). I can hardly wait to bake, and eat, more. I am going to dare my family and friends to identify it as low carb sugar free. Thank you, Carolyn. For all of your innovative recipes, and the time you spend creating them.
Carolyn says
Wow, what great feedback, thank you!
Kari says
This recipe is AWESOME!! I used sour cream (only because that’s what I had in my fridge) and they turned out perfectly – I even made an extra batch and made actual pancakes out of it – they were the best pancakes I’ve even eaten!! I’ve tried a lot of low carb pancake recipes in the past and most of them are way too eggy for my liking. These are so good – will definitely make them a staple in our house!! Thank you!!
Michaela says
Can I use the flax seed/water combo to replace the eggs? My little boy has an egg allergy. Thanks in advance!
Carolyn says
I think it’s worth a try but I haven’t done it myself.
Appletree says
Hi, did it work please?
Natalie says
I have these in the oven right now. Checked them at 18 minutes and the middles were still wet. So, back in they went and I’m just enjoying the delicious smell! Can’t wait to try them in the morning!!
Cara says
Made these last night, hot out of the oven they tasted too eggy, when cooled they are perfect! This morning I sliced in half, browned in butter and served with whipped cream and Walden Farm syrup – amazing blueberry muffin French toast! Thanks so much!
Carolyn says
Good point, they are better after cooling!
Tammy says
Hi,
These sound sooooo tasty! But I am not eating low carb and don’t use sweeteners. How much sugar would I use?
Carolyn says
The same amount.
Kristine says
These are awesome!!! I really liked them but even my skinny and growing like a weed 14 year old son (who doesn’t like many of my low carb options) ate 3. THREE! That totally was a shocker. This recipe is a keeper for sure. My husband thought they tasted like the blueberry muffins you can find at a hotel – the kind in a cellophane wrapper that are really moist. I think that’s the reason they are so go – the texture is so tender.
Carolyn says
That’s great news!
Lindsey says
I don’t have any apple cider vinegar on-hand, is it necessary for the recipe or can it be left out?
Carolyn says
A little acid is necessary to activate the baking soda but you could use any vinegar.
A.Rice says
I bet these would be good with a small piece of hotdog or cooked Sausage link inserted before baking. Hmmmm….
Toni says
After modifying an almond flour recipe I use as a cornered replacement for muffins, I decided to seek a few out! I’ve been a HUGE fan of your recipes for quite sometime and have recommended many to your site that ask my advice on my ketogenic lifestyle… I’m quite pleased with this recipe and so is my husband. I did use sour cream, merely because I didn’t have the yogurt and a couple others said they tried it with no difference. Smash hit in my book. I did also sprinkle a little bit of erythritol on top for just a smidge of crunch that we like. Thank you Carolyn, for all that you do in the low carb/keto world! It’s GREATLY appreciated!
Carolyn says
Thanks for recommending my blog!
Jennifer says
Just tried these and they actually taste like pancakes! How is that possible? They were very easy to make and delicious. I used Greek yogurt and mixed berries and added a few 100% chocolate chunks.
Susan says
Fabulous muffins! My mom likes these better than her own lifelong recipe… Thank you!