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Published: Sep 14, 2022 by Carolyn

Keto Pumpkin Pancakes

Name: Keto Pumpkin Pancakes Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 6 large eggs (room temperature); 1/2 cup pumpkin puree; 1/3 cup Swerve Brown; 1/4 cup butter (melted); 1 tsp vanilla extract; 1/2 cup coconut flour ((55g)); 1/3 cup unflavored whey protein powder (or egg white protein powder); 2 tsp pumpkin pie spice; 1 tsp baking powder; 1/4 tsp salt; Liquid as needed ((water or non-dairy milk)); Oil for the pan

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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.

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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

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 25 votes

Print Pin Rate

Course: Breakfast

Cuisine: American, Breakfast

Keyword: keto pumpkin pancakes

Prep Time: 10

Cook Time: 20

Total Time: 30

Servings: 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.

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.

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