google.com, pub-8827853767864601, DIRECT, f08c47fec0942fa0
top of page
Search
  • Writer's pictureKeto Upgrade
    • Sep 13
    • 4 min read

Fluffy Keto Coconut Flour Protein Pancakes-GF

I created this recipe in 2020 before I even had a Blog to post the recipe on. I watched my video again for the first time in forever and made my pancakes. But in the video I made the pancakes very fancy with a citrus compound butter and a bourbon maple whipped cream. It is delicious but the pancakes by themselves are very yummy as well. Nice and fluffy, soft and buttery. I included the recipes for the extra pancake toppings at the bottom of the post.


Original Keto Pancake Video-https://youtu.be/YyAnavBARAI

Pancake Showdown Video Comparing Keto Pancake Mixes- https://youtu.be/ggTYZ957H0g





This recipe is very customizable. You can choose any carbonated beverage to give you the nice fluffy texture. Just keep in mind flavor and sweetness of the batter. You don't have to add any sweetener at all to the pancakes if you don't want to. You can also add any extracts you want to the batter, like maple if you don't have a preferred keto maple syrup to top the pancakes.


The only thing with this recipe that I want to mention is that not all keto ingredients act the same depending on brands. So if the coconut flour is more absorbent or the xanthan gum has a stronger gelling power you may need to add more liquid to the recipe. Biggest thing is to just add the liquid some at a time until you reach the consistency of a pancake batter because you may even need less liquid. Also don't forget that coconut flour continues to thicken as it sits so you may need to add more liquid after the batter sits for a minute.





I do plan to revisit this recipe to see if I can lower the carb count on it. I have since learned that I can use way more whey protein powder than coconut flour. The brand I use, Isopure, is 0 carbs per scoop, so upping that and decreasing the coconut would lower the carbs significantly.


Amazon Affiliate Links for products I use and items I regularly buy on Amazon: If you want to support my channel in a small way by buying ingredients you already use or need by clicking my links, I'd really appreciate it. I get a few cents per purchase which could really help with all the testing I do, to make these recipes the best possible.


Silicon spatulas- https://amzn.to/3u8rQNw

Pyrex measuring cups - https://amzn.to/2QIcd0J

Restaurant 10 in Spatulas- https://amzn.to/3Tq1ALd

Restaurant 14 inch Spatula- https://amzn.to/3VUalP3

Measuring spoons- https://amzn.to/3N07v7b


Durelife Granular Monkfruit/Erythritol- https://amzn.to/3X9Mmgx

Granular monkfruit/erythritol- https://amzn.to/3u7ebGd

Isopure Unflavored whey protein isolate- https://amzn.to/2Saz1q9

Coconut Flour - https://amzn.to/3shHjuu (I prefer Great Value Brand)

Danncy Pure Vanilla Extract- https://amzn.to/4cO8nqM


(As an Amazon Associate I earn from qualifying purchases)



Keto Pancake Recipe: Makes 12 -3 inch pancakes


10 g/2 Tbs. Unflavored whey protein isolate (Isopure is my preferred brand)

30 g/1/4 Cup Coconut Flour

1 1/2 tsp. Baking Powder

1/4 tsp. Salt

1/4 tsp. Xanthan Gum

3 Tbs. choice of keto/low carb sweetener (to taste)

2 Eggs

28g/2 Tbs. Melted Unsalted Butter (if using salted omit the salt)

2 tsp. Vanilla Extract

1/2 Cup Club Soda or other carbonated beverage (as much as needed to create the consistency of a pancake batter)


Instructions:


  1. In a large mixing bowl, sift and whisk dry ingredients together.

  2. In a small mixing bowl beat eggs, melted butter, and vanilla extract together.

  3. Add the wet ingredients into the dry ingredients by whisking together.

  4. Once combined, whisk in club soda a little at a time until you achieve the consistency of a pancake batter (may need more or less)

  5. Spray a skillet with avocado oil and place over medium heat. Once the skillet is hot, pour batter onto skillet forming 3-inch diameter pancakes.

  6. Wait for bubbles to form and pop on the surface of the pancakes, then carefully flip. Cook for 1 minute and remove. Recipe makes approximately 12- 3 inch pancakes.


Macros for 12- 3 inch pancakes

539 calories

38 g fat

22 g total carbs

10 g fiber

12 g net carbs

27 g protein


Citrus Compound Butter recipe: (this can be customized to taste)

1/2 cup salted or unsalted butter

Zest of one lemon and one orange

Juice of half the lemon and a quarter of one orange (to taste)

5 drops liquid Stevia (optional and to taste)


Instructions:

  1. Whip all ingredients together until fully combined. Set aside at room temperature.

  2. Store unused butter in an airtight container, refrigerated for up to a month or more.



    Macros for 8 Tbs.

    829 calories

    92 g fat

    4 g total carbs

    0 g fiber

    4 g net carbs

    1 g protein


Bourbon Maple Whipped Cream recipe:

1 cup chilled heavy whipping cream

1/2 tsp. liquid Stevia (to taste)

1/2 tsp. maple extract (to taste)

2 tsp. bourbon (I used Old Foresters) (to taste)


Instructions:

  1. Whip the cream until soft peaks form, add in the Stevia, maple extract, and bourbon.

  2. Continue whipping until stiff peaks form. Store in an airtight container for up to a week.



If you would like to support the channel in some way or thank me for the recipes and work I do there are several links below you can use.


Also for any questions you can find my email address or contact me through my website.

I have a PO box for anyone interested in sending things also.



Code for 20% off- KETOUPGRADECHEF


Ketoupgrade is a participant in the Perfect Keto Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Perfect Keto. As an Perfect Keto Associate I earn from qualifying purchases.


I created a patreon account. I have many ideas for the future of this channel and maybe even creating my own keto line of desserts at some point. I'm going to be posting some inspirational stuff over there along with more information about my life, past, present and future. I'm excited to take this extra step and do some extra content for supporters. Some behind the scenes of my recipe testing successes and fails alike. Maybe even some merch down the line! If you would like to support me and this channel, please consider becoming a patron.


Address:

Alycia J Distefano

P. O. Box 56

Derby, NY 14047






Business Inquires:

Keto Upgrade e-mail - ketoupgrade.info@gmail.com

70 views0 comments

Recent Posts

See All

Comments

bottom of page