These easy Keto Pumpkin Pancakes are the perfect fall breakfast treat. Soft and fluffy, with just the right balance of pumpkin and spices. And they have only 3g net carbs per serving.
The minute there is the first bit of chill in the morning air, you know where to find me. Whipping up a big batch of keto pumpkin pancakes, of course!
Really, there is nothing better in the world. Picture it: a stack of golden brown pancakes still warm from the griddle, with hints of cinnamon, ginger, and nutmeg. And with a pat of butter melting on top and keto maple syrup dripping down the sides.
What a heavenly vision! I am waxing poetic because I truly adore pumpkin season. I love keto pumpkin muffins and pumpkin cream pie. But these pancakes have a special place in my heart.
Why you will love them
I first made these Keto Pumpkin Pancakes in 2013 and they have stood the test of time. I make them almost exactly the same today as I did back then. The only real change I’ve made over the years is using brown sugar replacement for a richer pumpkin pie flavor.
This recipe is a variation of my coconut flour pancakes, so you can make them completely nut-free. Adding pumpkin puree gives them a wonderful, moist texture but you do have to reduce other liquids so they don’t become soggy.
I also include some protein powder to make these keto pumpkin pancakes extra fluffy and delicious. It’s the same trick I use for all my keto cake recipes.
And this recipe is so easy! 10 minutes of prep time and 20 minutes of cook time. Which means you are on your way to enjoying a healthy keto breakfast in half an hour.
Ingredients you need
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- Eggs: Coconut flour is extremely absorbent and requires quite a few eggs to give it structure. But these pancakes do not have an eggy or rubbery texture.
- Pumpkin puree: Try to use thicker pumpkin puree. If it’s very thin, you may not need to add any extra liquid.
- Swerve Brown: I like the depth of flavor that a brown sugar replacement gives these pumpkin pancakes. But you can easily use granular or powdered sweeteners instead.
- Butter: Use unsalted butter for these pancakes. You can also use melted coconut oil or avocado oil for dairy-free.
- Coconut flour: Coconut flour varies brand to brand so I always recommend Bob’s Red Mill.
- Protein powder: The whey protein powder serves two functions: it adds some nutrition, but it also makes the pancakes lighter and fluffier. You can use egg white protein or plant based protein, if you prefer.
- Pumpkin pie spice: This is a ready-made mix of cinnamon, ginger, nutmeg and cloves. You can always add the separate spices instead.
- Additional liquid: Coconut flour batters thicken as they sit, so adding a little water, coconut milk, or nut milk can help. You can add a little additional liquid here and there, as you are frying the pancakes. The batter should be scoopable but not pourable.
- Pantry staples: Vanilla, baking powder, salt.
Step by step directions
1. Whisk the wet ingredients: In a large bowl, whisk together the eggs, pumpkin puree, and brown sugar substitute until well combined. Stir in the butter and vanilla extra until smooth.
2. Add the dry ingredients: Add the coconut flour, protein powder, pumpkin spice, baking powder, and salt, and whisk until well combined. Add liquid one to two tablespoons at a time as needed.
3. Cook the first side: Lightly grease a large skillet or griddle and set over medium heat. Scoop about two heaping tablespoons of batter onto the skillet and spread into a 4 inch circle.
4. Flip the pancakes: Cook until the bottom is golden brown and top is set around the edges. Flip carefully and continue to cook until second side is golden brown. Repeat with the remaining batter.
Expert Tips
Keep in mind that different brands of pumpkin puree can vary in consistency and different brands of coconut flour can vary in their absorbency. That is why there is no specific amount for the additional liquid. You want to add just enough to get a thick pancake better consistency.
Do note that this pancake batter doesn’t spread on its own in the pan. You need to pour it on and then use your spoon or measuring cup to spread the pancakes into 3 or 4 inch circles.
Keep them on the small side! As with any low carb pancakes, the larger you make them, the harder it is to flip them.
Dairy-Free Option: Replace the whey with egg white protein powder, and the butter with coconut oil or avocado oil.
Frequently Asked Questions
These keto pumpkin pancakes are made with coconut flour, which is low carb and high fiber. This recipe has 6.4g of carbs and 3g of fiber, so it has 3.4g net carbs per serving.
Yes, these pancakes freeze very well. I recommend flash freezing them on a parchment-lined cookie sheet until they are solid before placing them in a freezer safe container. This way, they don’t stick together as they freeze.
I really like Grassfed Whey Protein Isolate for my recipes. It has no added flavors or sweeteners, and 0g of carbs. But egg white protein powder and vegan protein powder will also work. I don’t recommend collagen in these keto pumpkin pancakes, as it will make them quite gummy.
What to serve with keto pumpkin pancakes
So now that you’ve made them, what do you top them with? Here are some delicious ideas:
- All-U-Lose Maple Syrup: This is my favorite sugar-free maple syrup. It’s made with allulose so it’s thicker and richer than other syrups.
- For those that can’t do allulose, ChocZero has some wonderful syrups, including caramel, maple, and maple pecan.
- My Keto Pecan Praline Sauce is a fabulous topper for any pancakes, but it goes especially well with pumpkin!
Keto Pumpkin Pancakes Recipe
Ingredients
- 6 large eggs room temperature
- ½ cup pumpkin puree
- ⅓ cup Swerve Brown
- ¼ cup butter melted
- 1 teaspoon vanilla extract
- ½ cup coconut flour (55g)
- ⅓ cup unflavored whey protein powder or egg white protein powder
- 2 teaspoon pumpkin pie spice
- 1 teaspoon baking powder
- ¼ teaspoon salt
- Liquid as needed (water or non-dairy milk)
- Oil for the pan
Instructions
- In a large bowl, whisk together the eggs, pumpkin puree, and brown sugar substitute until well combined. Stir in the butter and vanilla extra until smooth.
- Add the coconut flour, protein powder, pumpkin spice, baking powder, and salt, and whisk until well combined. Add liquid one to two tablespoons at a time as needed (see notes).
- Lightly grease a large skillet or griddle and set over medium heat. Scoop about two heaping tablespoons of batter onto the skillet and spread into a 4 inch circle.
- Cook until the bottom is golden brown and top is set around the edges. Flip carefully and continue to cook until second side is golden brown. Repeat with the remaining batter.
Marcie says
Made both pancakes and waffles and both came out great! I used a Dash mini waffle maker and 3 tablespoons made a perfect waffle. FYI for those wondering, the waffles came out like a belgian waffle!
Kimberly says
Can I use this recipe to make waffles ?
Carolyn says
Yes, it should!
Sharron Austin says
These sound amazing. My family loves sweet potato pancakes so I was wondering if I could substitute sweet potato for the pumpkin?
Carolyn says
I think so? I don’t really use sweet potato, and it’s not a low in carbs…
Shannon H says
I made these this morning for the perfect September long-weekend breakfast! They turned out great and I followed the recipe as written. I consider pancakes to be somewhat of a nemesis so I was pleased that (most) of these worked out. The first few were too brown so I turned the heat way down and cooked them really slow. Also, follow the advise to make them small as this really helps. Thanks, Carolyn, for a great coconut flour pancake (maybe someday I’ll get them perfectly round like yours!).
Peggi says
Is it ok to use actual eggs rather than protein powder? Could I use 6 like in the basic coconut flour pancake recipe?
Carolyn says
This recipe already takes 6 eggs. The protein powder is to help it rise properly…
Rita says
Can I use almond flour instead of coconut flour for this recipe?
Thank you
Carolyn says
They are not even remotely similar and this recipe would be a disaster with almond flour. I have a very good almond flour pancake recipe here and you could use pumpkin to replace some of the almond milk and add some spice. https://alldayidreamaboutfood.com/keto-almond-flour-pancakes/