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.
Katie says
This is fantastic! I have so many friends that will be so happy to have a pancake option while eating keto!
Elishia Coleman says
Yummm!!! I can’t wait to make these. I love all your work. You should be so proud!
What are your thoughts on substituting collagen or bone broth powder for the protein powder?
Thanks for all you do. Cheers!
Carolyn says
I find that adding collagen can make things like this really gummy. I have yet to try the bone broth powder.
Annette says
Saturday morning, 9/29/18, I opened up my computer with plans to try your pumpkin pancakes for the first time….imagine my surprise when they were front and center on your blog as part of an update! It was meant to be. And my family and I were thrilled with the results. After 3.5 years keto and trying countless pancake recipes, these are by far the closest thing to the real deal. Fluffy, moist, and soft with just the right amount of mouth chew (is that a thing?). I was a happy fall loving gal that morning enjoying pumpkin pancakes and coffee. They reheated great a few days later as well. Thanks once again for another winner!
Carolyn says
So glad to hear it!
Suzy says
Oooh love the idea of using coconut flour here!
Myra says
I substitute THM super sweet blend for the swerve sweetener. Is that why my batter is thin and pancakes flat? They do taste awfully delicious though!!!
Carolyn says
I don’t know that the sweetener would make too much difference here…what brand of coconut flour are you using?
Myra says
Homemade
katy says
want it.
Suzanne Wedeking says
Can something be subbed for the protein/whey powder? I don’t keep either of those around! Thanks so much!
Carolyn says
You can skip it in this recipe, although your end result may not be as light.
Suzanne Wedeking says
Thank you!
Tisela says
I pin a lot but never make anything I pin. However, I was craving pancakes but wanted to stay as wheat free as possible, so I tried your recipe. I substituted hemp for half flaxseed meal and almond meal, did not have cloves, used pumpkin spice, and used almond milk. Oh my lawd, they were soo filling and delicious. Made the whole batch to have for other days. Thanks for sharing and working so hard to come up with recipies that really taste good. Congrats!
Sue says
Is there a reason there are so many eggs in the recipe? Could you cut down to 4 and substitute something else? 6 seems like an awful lot, but they definitely were delicious!! By the way, your cinnamon roll pancakes were scrumptious too, but could you use coconut flour for half of the almond flour with those?
Carolyn says
Coconut flour really requires a lot of eggs so I wouldn’t suggest cutting back in the pumpkin pancake recipe. You could do some more coconut flour in the cinnamon roll pancakes but then you’d need to add eggs. It’s a fine balance.
Lisa says
I just made these and while the flavour is amazing, they were quite grainy, especially the first one. The last one less so, but still a rather odd texture. Consistency was great and they cooked perfectly. Did I maybe not combine the ingredients well enough? I’m a bit stumped. Thanks for any advice. I love your recipes!
Denise says
These look AMAZING!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Alston says
Love the pumpkin pancakes. Had some issues of them holding together. Any chance a little milled flax seed might bind and add to nutritional value?
Carolyn says
Yes, it could help bind them. I find the trick is to keep them quite small…no more than 4 inches in diameter. A good non-stick pan helps too!
Lisa says
just made them for the first time since my husband is a pumpkin lover! I followed your recipe exactly and they came out so good! Thanks for your recipe and so happy we won’t be deprived of pancakes that taste just as good as wheat flour ones!!
Anne O says
Wow Carolyn I think you are the smartest person on earth. Another fantastic recipe. Just made the batch, exactly as called for and they are perfect. Keep up the fantastic work. I still can’t believe your service is free to all of us. Lucky us.
S M says
I just made these today, and they turned out great! I’ve enjoyed the pancake recipes I’ve tried so far (plain coconut flour and cinnamon roll), but this one turned out best. Using actual eggs instead of egg substitute seemed to make a difference. To give the unsweetened whey protein powder I have on hand a vanilla flavor, I added a little more vanilla extract and erythritol, based on a comment you made in the Cinnamon Roll Pancakes post. Thanks for the great recipes! I think I’ll try my hand at the chocolate peanut butter whoopie pies next!
Carolyn says
So glad you liked them!
Patti says
These look fantastic! A couple of questions for you, Carolyn. What brand of Vanilla Hemp Protein Powder do you like and do you have a favorite almond milk?
Carolyn says
I used Nutiva in this but I just discovered Manitoba Harvest. Haven’t tried it out in baking yet but I liked the samples they gave me.
Rachel Russ says
These were a huge hit with my kids and husband! I substituted almond flour for the hemp powder, and omitted the erythritol. Thanks!!
Cassie says
Is there a different type of protein powder that I could use? I have food sensitivies to soy, vanilla and milk products (whey). How neccessary is it for the structure of the pancake?
Carolyn says
It just helps it rise more. You could forego it and do a little extra leavening agent, or you could do hemp protein. Or even egg white protein powder.
profwood1 says
I just made these & they tasted good but they were a bit dry . I found the recipe late last night so I used what I had in the house: pure pumpkin instead of puree because I use it as a veggie; Designer whey protein sustained energy mix which has extra fiber ( 5g); Silk Almond milk with protein & fiber( 5g) because I had it in the house. Should I have added more almond milk? The batter seemed thick enough & I didn’t want to make it runny. I’m thinking there was a lot more fiber than usual because of the pure pumpkin, Almond milk with extra fiber, & protein powder with extra fiber. I also used 5 extra large (they are BIG) eggs because that’s what I had & I thought 6 would be too many. Any advice would be helpful. I’m all for good low carb recipes to get rid of midlife weight. Thanks !
Carolyn says
I think you’ve already identified the issues.
Deb says
For those of us who are cooking-challenged and can’t digest protein powder, what can we substitute and in what quantity? An earlier post mentioned powdered egg whites; can we sub fresh egg whites? If so, how many would you use?
I tried the recipe without the protein powder and it is delicious but the pancakes fell apart. Still, to this pancake-deprived person they were fabulous!
Carolyn says
Yes, you can easily get meringue powder (just powdered egg whites) at Whole Foods. If you add regular egg whites, you will find your wet/dry ratios are off. There are other things to help keep it “glued” together without protein powder, though. Try some flax or chia seed meal, that might help. Or xanthan gum or arrowroot starch.