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
- 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
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I want to try this recipe but the egg protein you suggest is no longer available. What do you recommend now?
It’s actually still available… it’s just not available from that seller anymore. But this one is good too. It’s not vanilla flavored but you can add a bit of extra vanilla extract. https://amzn.to/3tRgm1q
I won’t use coconut oil, because from my reading it is not a healthy oil. What would taste good in recipes like this instead of it? I’m hesitant using some oils, because I’m concerned they will alter the taste too much. I’d appreciate your suggestions.
Thank you,
Gail
Hi Carolyn!
First of all, I LOVE all your recipes. They’ve made this way of eating much easier and way more exciting.
Do you think these would do well as pancake bites? I love the convenience of your blueberry pancake bites, so I was just wondering if these might work that way as well. I realize it’s an entirely different cooking method, but was just curious.
Thanks!
Absolutely! But if you happen to have my baking book, The Ultimate Guide to Keto Baking, there are some pumpkin “donut bites” in there that are basically a very similar idea.
Is it okay to substitute the coconut oil for butter? Thanks!
I think that would work.
They were delicious! Thank you!
I used avocado oil in mine and then made in my mini waffle machine! So good!
These are delicious! They cooked up perfectly, without additional oil, in a Dash mini griddle. Even my 5 year old inhaled them!
Could this be made into the sheet pan pancakes?
I just made them. And it’s the vest recipe I love pumpkin ???? thank you so much for working so hard, I really love all your recipes. Thank you Thank you,
So good! I made them into waffles and am going to try to freeze them!
Can these be made into waffles?
Sure.
Is there any sugar in these recipes. I see that it has carbs but no sugar. Being Keto I also watch that.
Nothing but tiny amounts of natural sugars from things like cream, pumpkin, etc. The total carb count is the most important thing you should be looking at. If that fits your macros, you’re good.
I used collagen instead of whey protein. How long do you think these pancakes can last in fridge?
Okay… well then that’s part of the reason they were eggy.
Thanks for these pancakes. I wanted pancakes which doesn’t have nuts as I’ve been having too many nuts daily through my granola etc. I swapped whey protein with collagen powder and the pancakes came out fine. But these pancakes are eggy. Do you suggest any replacements to not make them eggy?
It’s likely your brand of coconut flour. Some are thinner than others. I always use Bob’s Red Mill.
What about using almond flour instead of coconut flour? I normally use almond flour for everything. What would the difference be or should I have to add a starch?
I have an almond flour pancake recipe already. You can try adding some pumpkin and some spice to that…
I had extra batter leftover so two days later I made a waffle and topped it with chopped pecans and Lakanto maple syrup, Next time I’m going to try the caramel syrup. I actually preferred the waffle to the pancakes however both were excellent. I used powdered monk fruit for the sweetener and it was a little to sweeet. This is definitely going to be my go to recipe! Thank you!
Made these tonight and I have to say they are by far the best low-carb pancakes I’ve ever had!! Simply amazing by themselves without syrup! Will definitely be additthese to my weekly food prep. Thank you for sharing!!
Thanks so much!
These pancakes are delicious with the perfect pancake texture and fluff. The pumpkin spice blend is Fall in every bite, giving some cozy warmth to this chilly gray PNW morning. Thank you for another fantastic recipe!
So glad you like them!
Hey! So I threw this recipe into My Fitness Pal to know the macros because I did not have the protein powder. Somehow it’s saying there should be 8.5 net carbs. Did I do something wrong?
No, it’s probably just counting the erythritol… which you shouldn’t because it doesn’t affect blood sugar. Please see my nutritional disclaimer at the end of the recipe.
Omg, must try this recipe. These look awesome.
I absolutely love your pancake recipe!!
I also love the tune in the video but have no idea who it is!
Are you allowed to tell me? X
Delicious! Gonna have to treat myself to these for a weekday breakfast since my family doesn’t like pumpkin (gasp)! Can’t wait!