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
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
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
- 1/2 cup (122.5 g) pumpkin puree
- 1/3 cup (60.67 g) Swerve Brown
- 1/4 cup (56.75 g) butter, melted
- 1 tsp vanilla extract
- 1/2 cup (55 g) coconut flour, (55g)
- 1/3 cup (36 g) unflavored whey protein powder, or egg white protein powder
- 2 tsp pumpkin pie spice
- 1 tsp baking powder
- 1/4 tsp (0.25 tsp) 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.
Video
Notes
Nutrition
Free Bonus: Secrets to Keto Baking!
Sign up for your favorite recipes delivered straight to your inbox plus get our FREE bonus: Secrets to Keto Baking!
Hi! Fabulous recipe – but what is the trick to flipping these pancakes? Whenever my fiancee and I attempt it turns into a jumbled mess. This was our first time making these, and maybe we added too much almond milk, but if we hadn’t they were way to thick. Any tips? Suggestions? We are losing the pancake flipping battle…
First, make sure you don’t make them more than about 4 inches across. Also, you might be turning them too early…wait until bubbles start to show in the center of the top so you know the bottom is cooked enough to flip. Finally make sure you are using a good non-stick pan and a big-ish spatula…really wiggle to get the spatula under them more and then quickly flip.
I couldn’t get unsweetened coconut milk, but I do have coconut water. Do you think that would work?
Also, I don’t think that I can have any protein powder. Would this still work without it?
I can’t use almond milk because I’m allergic to it, can I use coconut milk instead?
Yes, but get the kind with less fat in it, the kind in the carton. Otherwise it will be too thick,
Thanks!
help! mine are burning before they are cooked! What am I doing wrong? I started off with low flame, they never cooked but burnt, then I raised the flame to med high and they still burnt before cooked. The whole thing wasted! Any assistance would be appreciated for the next attempt. thanks –
What kind of pan do you have? It sounds like it must be the pan or the oil you used.
I just made these for my daughter and myself for breakfast. They were so good…and now I am so full. Thanks for another wonderful recipe.
Carolyn,
I made these tonite. They were good and cooked up nicely. Smelled so good cooking too. I had them for dinner. smile.
Perfect dinner, actually!
Do you need the protein powder? The whey bothers my husband’s stomach so wondering what else I can use. Thanks!
You need some sort of protein to make them fluffier…hemp or soy would be fine and so would powdered egg whites.
Carolyn
Another divine recipe of yours that I must try tomorrow for breakfast but I still don’t have my protein powder. Can I use Hemp seeds or do I need to grind it?
I just made these with a plant based protein powder and it worked great. Delish!
Glad to hear it!
Thank you, Carolyn, for all your hard work and wonderful blog. Your recipes are delicious and enjoyed by my family. I really appreciate your using ZipList. It makes it so easy for me to download your recipes and always have them handy when I need them. Thank you again and have a great day!
Good to know you find the tool useful! Thanks.
I hear you on that Carolyn – sometimes I have to go back through my photos just to remind myself of all the food I’ve made but never blogged about. These look fantastic BTW!
I have to do the same, Jeanette! I have an ice cream recipe from August that I never blogged!
Blogging is no easy business! I’m glad you posted this though because these pancakes look super yummy!
Hi, I just love your recipes!. Could I add some grass fed gelatin to this recipe, I’m trying to get grass fed gelatin into the recipes I make as much as possible; I know how important it is especially when I’m trying to lose weight and build muscle.
Is it in powder form? I need to think about how it would combine….
Genius, this is a stack I could demolish asap!
Thanks, Gerry!
Great tip about using coconut oil instead of butter to help with browning!
I have phases where I tend to stress too much about the ‘hassle’ of blogging and I have to remind myself that I do it because I enjoy it not because I have to! ;} Writing is definitely one of the hardest parts for me, trying to find something interesting to say when it seems most people don’t even read the posts anyway ;}
I have some leftover pumpkin in the fridge that would love to turn into these pancakes!
What do you use for syrup? Just maple?
I give my kids about a tbsp of real maple syrup on their pancakes. For me, I use this xylitol sweetened maple syrup from Nature’s Hollow. http://www.amazon.com/gp/product/B002AJ0SZ6/ref=as_li_tf_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B002AJ0SZ6&linkCode=as2&tag=aldaidrabfo05-2
OMG, I’m going to be making these this week! And I already have my fav lc syrup-we use Nature’s Hollow too! They also make the most heavenly jams and honey.
Thanks for all your efforts bringing the masses these wonderful recipes!
Do these reheat well? i’m just a single lady, but these would make a great breakfast! how about freezing? thanks!
Yes, they do! I made a double batch this last time and they are an easy and quick breakfast. I think they’d easily withstand freezing too, although I haven’t tried it yet.
Thanks for putting in the work on these…scrumptious!
Hi Carolyn, Have been using a bunch of your recipes the last three months and I’m loving it!! Last week I made the pumpkin spice cake and this week I think I will tackle the lemon cream cake! One question, in this recipe and others, can regular milk be substituted for almond milk? I don’t usually have almond milk in my fridge. Thanks!
Yes, you can always sub regular milk…it will add about 1 g carb per serving. It’s really about the right liquid content.
…oh, I’m sorry about you having to watermark, but it does happen – to so, so many of my foodie blogging friends. Appreciate the work you put in – and another good pumpkin recipes!!
TELL IT, SISTA! I don’t think people know how time consuming it is just to get a post “blog ready” even AFTER you’ve already completed the recipe and taken the photos. I think the editing/writing/coding phase takes longer (and is more annoying) than the actual cooking/photographing phase! Oy. Anyway, your hard work and scramble were worth it (and are much appreciated), because these look AMAZING! I don’t think the watermark detracts from the photo at all – it looks fantastic! Definitely sharing this one all over the interwebs!
Thanks ma’am!