Fluffy Keto Protein Pancakes – THM-Fuel-Pull
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This is one of my most popular recipes. Keto, low-carb, sugar-free, high-protein, gluten-free, and low-fat, but also soft, moist, fluffy, and yummy, just as pancakes should be!
I tried sooo many keto pancake recipes and just kept being disappointed. For one, most are made mostly with cream cheese and/or nut flours (almond and coconut), making them very high fat/calorie. Some taste “eggy”. And then most really don’t have much protein. With Trim Healthy Mama, protein is very important and I try to get at least 20g protein in each of my meals/snacks. But I also tried various “protein” pancake recipes (most made with protein powders) and they were often flat, dry, crumbly and tasted like cardboard to me.
But I think I’ve discovered the perfect pancake formula. And these are not only keto, low-carb, sugar-free, high-protein, and gluten-free, but they are also low-fat and can be enjoyed in THM-Fuel-Pull – woot woot!!!
So what’s in them and how do I make them?
Well these can actually be made two different ways. One way uses more ingredients but they turn out fluffier. The other way uses Trim Healthy Mama Baking Blend and is simpler to make but aren’t as fluffy.
I actually just make my own Trim Healthy Mama Baking Blend by using this. But, for those who don’t have THM Baking Blend or have no desire to make your own, the first option (the “original” version) is your way to go. Of course, even those with THM Baking Blend can make the first option, as well. Personally I prefer it and, as I said, they are fluffier. But the second (THMBB) version is yummy, too.
Also, these pancakes can be either made ahead and frozen (then covered and reheated in microwave when ready to eat) or can be made as a dry mix that can be stored in a baggy in the freezer and a certain amount can be measured out and mixed with the wet ingredients whenever you want to make a quick batch of pancakes. But, depending on your specific ingredients, you will need to weigh/measure out your mix and figure out exactly how much dry mix you will need per batch/recipe.
Now for what’s in them:
It’ll seem like this is a lot of ingredients for just a pancake recipe but TRUST ME, it’s worth it. Here’s what the main ingredients do…
The Main Players:
- Whey protein isolate – gives protein (collagen peptides could probably be substituted if needed but protein content will be a little lower, and I’ve made these with a couple different brands of unflavored WPI and they both worked fine).
- Oat fiber – gives structure, is very absorbent, and is high fiber. I prefer Lifesource brand.
- Coconut flour – gives structure, is very absorbent, and provides “fluffiness” and “cakey” texture. But this is also rather high calorie/fat, so only a little is used.
- Golden flaxseed meal – helps keep moist and gives hearty flavor. This ingredient also is rather high fat, so, again, we’re only using a little bit.
- Psyllium husks – gives structure, heartiness, is very absorbent, high fiber, and provides “fluffiness” (I grind my NOW brand whole psyllium husks in a coffee/spice mill).
- Almond flour – gives structure and provides “fluffiness” and “cakey” texture. Another high fat ingredient, though, so we only use a small amount.
THM Baking Blend is mostly made of oat fiber, coconut flour, golden flaxseed meal, collagen peptides, and almond flour. While the coconut, flax and almond flours aren’t usually considered THM-Fuel-Pull, they are used in such small amounts that the mix stays low-fat enough to be used in THM-FP recipes.
Same is true for the “original” version I made for this pancake recipe. One full recipe makes about 8 pancakes, which is 2 servings of 4 pancakes each. One serving, based on the “original” recipe, is 4.2g fat, which is under the 5g fat limit for THM-FP. And, with over 20g protein per serving, they’re really a complete meal in themselves! But, of course, make sure to get-in some veggies, too! 😉
Oh and these pancakes are AWESOME with blueberries! I use organic frozen blueberries and add 1/2 cup per full recipe (yes, it’s still a FP) and omit the 1/4 cup almond milk. Just add to batter at the end right before frying them up.
So here are the recipes for the two different versions:
Fluffy Keto Protein Pancakes – THM-Fuel-Pull (Original version)Course: BreakfastCuisine: AmericanDifficulty: Easy
High-protein pancakes that are not only keto/low-carb/sugar-free, but that are also low-fat and THM-Fuel-Pull, and sooo yummy!!! 😋
- Dry ingredients:
2 TBS oat FIBER (I use Lifesource brand)
2 TBS coconut flour
1 TBS golden flaxseed meal
1 TBS ground psyllium husks
1 TBS almond flour
1 TBS sweetener* (I use Lakanto Golden)
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp sea salt
- Wet ingredients:
1/2 cup water
6 TBS egg whites (room temperature)
1/4 cup nonfat Greek yogurt (room temperature)
1/4 cup unsweetened almond milk (room temperature)
1 tsp apple cider vinegar
1/2 tsp vanilla extract
- Mix dry ingredients and set aside.
- Mix wet ingredients, except water, into Pyrex glass measuring cup and set in basin of hot tap water to quickly bring to room temperature.
- Then stir the water into the dry mix until smooth and set timer for 5 minutes to let ingredients absorb/expand.
- By now, your wet ingredients should be at room temperature. Add them to the dry mix/water batter and stir until just mixed.
- Cook at med-low setting in greased (I use Trader Joe’s coconut oil cooking spray) skillet or griddle. Batter will be thick so spread just a little with back of spoon (they’ll expand more as the cook). I usually cover my cast iron skillet while the cook. Flip over as soon as they start holding together on bottoms (about 2 minutes). They will then rise and expand. Once the sides/edges start feeling dry, gently remove from pan, careful to not deflate. It’s best to not let these over-cook or they won’t be as fluffy. It can take a little practice.
- Enjoy or freeze for later!
- If any ingredients appear to have a line through them, just click to side of ingredient (or on another ingredient) and the line should disappear. It’s a feature of the recipe plugin that allows people to cross off ingredients as they add them to a recipe. Also, the print feature of this plugin is a little wonky so always check over recipe print-outs to make sure all ingredients are included and correct. Another option is to copy and paste the recipe text and print through a different program.
- A full recipe makes about 8 pancakes, which is 2 servings of 4 pancakes each. Each serving of 4 pancakes is roughly 182 calories, 4.7g net carbs, 4.2g fat, and 22.7g protein.
- For blueberry pancakes, add 1/2 cup blueberries (yes it’ll still be FP) to a full recipe (and omit the 1/4 cup almond milk) just before frying up your pancakes.
- If using a different sweetener, check out this sweetener conversion chart.
Fluffy Keto Protein Pancakes – THM-Fuel-Pull (THM Baking Blend version)
- 6 TBS THM Baking Blend (or homemade/DIY version that I linked above)
- 3 TBS whey protein isolate (or collagen peptides)
- 1 TBS ground psyllium husks (I use NOW brand)
- 1 TBS sweetener (I use Lakanto Golden)
- 1 tsp baking powder
- ½ tsp baking soda
- ¼ tsp xanthan gum or glucomannan
- ¼ tsp sea salt
- ½ cup water
- 6 TBS egg whites (room temperature)
- ¼ cup nonfat Greek yogurt (room temperature)
- ¼ cup unsweetened almond milk (room temperature, I use Kirkland brand)
- 1 tsp apple cider vinegar
- ½ tsp vanilla extract
- Mix dry ingredients and set aside.
- Mix wet ingredients, except water, in Pyrex glass measuring cup and set in basin of hot tap water to quickly bring to room temperature.
- Stir water into dry ingredients until smooth and set timer for 5 minutes to allow ingredients to absorb/expand.
- When timer goes off, wet ingredients should be at room temperature. Stir them into the water/dry mix batter until just mixed.
- Cook at med-low setting in greased (I use Trader Joe's coconut oil cooking spray) skillet or griddle. Batter will be thick so spread just a little with back of spoon (they'll expand more as the cook). I usually cover my cast iron skillet with a lid while they cook. Flip over as soon as they start holding together on bottoms (about 2 minutes). They will then rise and expand. Once the sides/edges start feeling dry to the touch, gently remove from pan with spatula, careful to not deflate them. It's best to not let these over-cook or they won't be as fluffy. It can take a little practice but you'll get the hang of it.
- Enjoy or freeze for later!
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