• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Recipe Index
  • FAQ
  • About
  • Cookbooks

All Day I Dream About Food

menu icon
go to homepage
  • Recipe Index
  • FAQ
  • About
  • Cookbooks
    • Facebook
    • Instagram
    • Pinterest
    • RSS
    • Twitter
  • search icon
    Homepage link
    • Recipe Index
    • FAQ
    • About
    • Cookbooks
    • Facebook
    • Instagram
    • Pinterest
    • RSS
    • Twitter
  • ×

    Home » Low Carb » Keto Pumpkin Pancakes

    Published: Sep 14, 2022 by Carolyn

    Keto Pumpkin Pancakes

    This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

    10.1K shares
    Jump to Recipe Print Recipe

    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.

    Close up shot of a stack of Keto Pumpkin Pancakes with syrup dripping down, in front of a small pumpkin.

    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.

    A stack of Keto Pumpkin Pancakes on a white plate, in front of a cooling rack with more pancakes.

    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

    Top down image of the ingredients for Keto Pumpkin Pancakes.

    This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

    • 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

    A collage of 4 images showing the steps for making Keto Pumpkin Pancakes.

    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. 

    A white pitcher pouring sugar free maple syrup over Keto Pumpkin Pancakes.

    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.

    A fork reaching into a plate with two keto pumpkin pancakes.

    Frequently Asked Questions

    How many carbs are in pumpkin pancakes?

    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.

    Can you freeze keto pumpkin pancakes?

    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.

    What’s a good protein powder for keto?

    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!
    Close up shot of keto pumpkin pancakes with butter and syrup dripping down.

    Keto Pumpkin Pancakes Recipe

    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.
    4.84 from 24 votes
    Print Pin Rate
    Course: Breakfast
    Cuisine: American, Breakfast
    Keyword: keto pumpkin pancakes
    Prep Time: 10 minutes
    Cook Time: 20 minutes
    Total Time: 30 minutes
    Servings: 16 pancakes
    Calories: 159kcal

    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
    US Customary – Metric

    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. 

    Video

    Notes

    Coconut flour batters thicken up as they sit, so you may need to add a little more liquid as you go. Simply whisk in water or nut milk 1 tablespoon at a time. The batter should be scoopable but not pourable. 
    Storage information:
    Store the pancakes in a covered container in the fridge for up to a week, or in the freezer for several months. 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. 
    Nutrition Facts
    Keto Pumpkin Pancakes Recipe
    Amount Per Serving (2 pancakes)
    Calories 159 Calories from Fat 88
    % Daily Value*
    Fat 9.8g15%
    Carbohydrates 6.4g2%
    Fiber 3g12%
    Protein 8.8g18%
    * Percent Daily Values are based on a 2000 calorie diet.
    10.1K shares

    free email series

    Secrets to Keto Baking

    Tips and tricks to delicious and healthy recipes!


    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.

    Reader Interactions

    We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

    Comments

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




    1. Virginia says

      November 13, 2022 at 10:13 am

      5 stars
      Great recipe. Didn’t change a thing, but did make them in the mini waffle maker. (3 TB per waffle.) I’d make these for a dessert too.

      Reply
    2. Debbie says

      October 16, 2022 at 5:02 pm

      5 stars
      These are soooo good!! I can eat the batter by itself. I made 1/2 the recipe so maybe a put a little more or less into the batter. How do I make this into a cookie?

      Reply
      • Carolyn says

        October 17, 2022 at 7:56 am

        You can’t make this into a cookie, but I do have a pumpkin cookie recipe. https://alldayidreamaboutfood.com/keto-pumpkin-cookies/

        Reply
    3. Tiffany Fletcher says

      October 10, 2022 at 1:13 pm

      Could there be made in the sheet pan version? What adjustments would I make? Thank you!

      Reply
      • Carolyn says

        October 11, 2022 at 8:27 am

        You think you could just spread them and bake them. Not sure if you would need more batter or not. But have fun experimenting!

        Reply
    4. Marcie says

      September 20, 2022 at 7:46 am

      5 stars
      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!

      Reply
    5. Kimberly says

      September 16, 2022 at 5:06 am

      Can I use this recipe to make waffles ?

      Reply
      • Carolyn says

        September 16, 2022 at 7:43 am

        Yes, it should!

        Reply
    6. Sharron Austin says

      September 15, 2022 at 12:01 pm

      These sound amazing. My family loves sweet potato pancakes so I was wondering if I could substitute sweet potato for the pumpkin?

      Reply
      • Carolyn says

        September 15, 2022 at 2:54 pm

        I think so? I don’t really use sweet potato, and it’s not a low in carbs…

        Reply
    7. Shannon H says

      September 05, 2022 at 10:41 am

      5 stars
      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!).

      Reply
    8. Peggi says

      February 28, 2022 at 4:42 pm

      Is it ok to use actual eggs rather than protein powder? Could I use 6 like in the basic coconut flour pancake recipe?

      Reply
      • Carolyn says

        February 28, 2022 at 5:18 pm

        This recipe already takes 6 eggs. The protein powder is to help it rise properly…

        Reply
    9. Rita says

      October 08, 2021 at 9:45 pm

      Can I use almond flour instead of coconut flour for this recipe?
      Thank you

      Reply
      • Carolyn says

        October 09, 2021 at 8:27 am

        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/

        Reply
    « Older Comments

    Primary Sidebar

    FREE Secrets to Keto Baking

    Tips and tricks to delicious and healthy recipes!

    NEW E-COOKBOOK!
    The cover of Easy Dairy-Free Keto Desserts ebook.

    Carolyn Portrait

    Looking for the best low carb recipes? You’ve come to the right place! I’m Carolyn, a major carnivore and an unrepentant sweet tooth. Here you will find all you need to enjoy the low carb keto lifestyle to the fullest! Read more

    COPYRIGHT © 2023 · ALL DAY I DREAM ABOUT FOOD · DISCLOSURE POLICY · PRIVACY POLICY

    Copyright© 2023