Perfect Keto Pumpkin Pancakes

Keto Pumpkin Pancakes are a perfect breakfast at this time of the year. When Fall comes anything that is made with pumpkin is a must. There’s something so delicious when you smell the pumpkin spice scent cooking in the kitchen.  Cookies, bread, pie, and of course pumpkin pancakes. They are easy to make and delicious to eat.

Who doesn’t love a nice warm stack of pancakes right out of the skillet? Plain, blueberry, chocolate chip, and now Keto pumpkin pancakes, which was a new low carb recipe for me. I am happy to say that once we figured out how to make them they were quite delicious. 

We made these as coconut flour pumpkin pancakes instead of almond flour pumpkin pancakes so that we could cater to our followers that have a nut allergy and are eating low carb. I’m torn between these and our Keto Chaffles as my new favorite low carb breakfast recipe.

Everyone that tried these low carb pumpkin pancakes loved them along with butter and our homemade sugar-free maple syrup poured all over them.

What are Pumpkin Pancakes?

Pumpkin pancakes are just like they sound, pancakes that have some canned pumpkin puree and some fall spices mixed in which make them take on a whole different flavor. 

They can be keto/low carb or can also be non-keto depending on your way of eating and the ingredients that you use. Whichever way that you choose, you can enjoy the warm fall taste of pumpkin, especially at this time of the year.

Are Pumpkin Pancakes Healthy?

Pancakes, in general, are not an unhealthy breakfast, there are certainly worse things that you can eat for breakfast than a few pancakes. By putting pumpkin in your pancakes, it’s adding an ingredient that promotes healthy eating because pumpkin in itself has a lot of health benefits.

Pumpkin itself is high in vitamins and minerals, especially Vitamin K and Beta-Carotine which turns into Vitamin A and is good for your eyesight. It is low in calories, high in antioxidants, and fiber which may benefit your heart health and promote healthy skin.

• For one cup of pumpkin, there are only 49 calories and 9 NET Carbs.

Is Pumpkin Keto-Friendly?

We have learned that pumpkin is low in calories which is good for losing weight. Pumpkin is also Keto-friendly and can be eaten on a low carb diet.

There are 9 NET Carbs in one cup of pumpkin, which is not the best but certainly not the worst. 

Eating pumpkin on the Keto diet is definitely approved because it has a lot of nutrients and health benefits with vitamins and minerals. However, you will want to make sure, like some fruits and vegetables, that you don’t overdo it.  Don’t eat 6 pancakes without calculating your macros for the day!

How Many Carbs are in Pumpkin Pancakes?

Just like when making regular Keto Pancakes or Low Carb Blueberry Pancakes, these pumpkin pancakes are very low in carbs and easy to work into a low carb breakfast.

When you make our low carb pumpkin pancakes they are only 105 calories and 3 NET Carbs per pancake. 

In comparison to regular pumpkin pancakes that are not low carb, they can range from 150-220 calories and 16-27 NET Carbs per pancake.

What Ingredients are in Low Carb Pumpkin Pancakes?

Dry Ingredients

• Pumpkin Puree – Canned pumpkin that is 100% pumpkin with no added ingredients, especially sugar.
• Pumpkin Pie Spice – This is a blend of 5 spices…Cinnamon, Nutmeg, Ginger, Allspice, Cloves that is perfect in so many Fall recipes including this yummy keto pumpkin pancake recipe.
• Coconut Flour – This fine flour is made from coconut and is good to use instead of almond flour if you have a nut allergy.
• Baking Powder – This makes the item rise, without it, the pancakes will be paper-thin, and horrible.
• Monk Fruit – A low carb sweetener substituting for sugar which has zero NET Carbs and doesn’t raise the glycemic index in most people. 
• Paleo Thin Egg White Protein – This helps the pancakes rise and be a little bit lighter.
• Salt – Without salt, the keto pumpkin pancakes would be flat tasting.

Wet Ingredients

• Eggs – When you use coconut flour you need to use a lot of eggs for extra moisture.
• Coconut Oil – A healthy fat made from coconuts used in a lot of low carb recipes. You can also use it in the frying pan to cook the keto pumpkin pancakes.
• Vanilla – An essential ingredient in baked goods and pancakes too.
• Almond Milk – This milk is made from almonds and is low in carbs with only 1.4 NET Carbs for 1 cup. It’s also a good milk to use especially if you have a dairy allergy. If you have a nut allergy then use heavy cream or coconut milk.

Almond Flour vs Coconut Flour for Pumpkin Pancakes

Both almond flour and coconut flour will make good low carb pumpkin pancakes but the rest of the ingredients you use will vary greatly between the two recipes. 

We have made them both ways, but the big difference when you are using coconut flour is that it is very dry and requires more eggs and liquid in the recipe.

If you compare almond flour pumpkin pancakes with coconut flour pumpkin pancakes you will see that when using almond flour, the quantity is much larger and when you use coconut flour the portion is much smaller. 

Almond flour is usually the go-to flour used in so many low carb desserts…etc. So to change it up, for this keto pumpkin pancake recipe I wanted to master the use of coconut flour instead, and happily, the taste and texture came out good. This way our friends with a nut allergy can have some great coconut flour pumpkin pancakes too.

In either way, you can make great low carb pumpkin pancakes, fluffy, and light. It’s just a matter of preference of which flour you want to use.

Fresh Pumpkin vs Canned?

Most of us have grown up on canned pumpkin. My mom always made pumpkin pie every year and never used fresh pumpkin. One year she decided to try the fresh pumpkin and decided it was too much work and didn’t taste the same or have the same texture. 

Needless to say, I have always followed suit and used Libby’s canned pumpkin all of these years. Most times I will opt to use fresh ingredients in my recipes because fresh to me is almost always better than canned or frozen, but not this time. My vote is for canned pumpkin puree, you can’t go wrong with it.

I notice that for some odd reason too the fresh pumpkin has 1 extra carb per serving than canned pumpkin which can also make a difference to you.

Best Sweetener

When you make your coconut flour pumpkin pancakes it’s best to use a low carb sweetener. Monk fruit and Swerve offer us 2 wonderful sweeteners, and you can use either granulated or powdered versions with no problems.

When you are making low carb pumpkin pancakes just make sure that you mix the sweetener in well so you don’t end up with a gritty taste.

Can I Use Buttermilk?

The reason that you have heard of buttermilk pancakes all of your life is because when you add buttermilk to them it makes them more fluffy. 

If you are watching your carbs, however, buttermilk is out of the question because it has more carbs than most of the other choices that you have. In 1 cup of buttermilk, there are 12 NET Carbs. 

The best options to use instead are heavy cream with 6.7 NET Carbs per cup or almond milk with 1.4 NET Carbs per cup. 

Sometimes in our recipes, we mix together half almond milk and half cream to give a recipe the richer texture of cream and the low carbs of the almond milk. If you really want to use buttermilk then mix it with almond milk to cut the carbs. 

If you are looking for fluffy pancakes without using buttermilk then add an extra egg white to the batter. Whip it up with an electric mixer until it forms stiff peaks and then fold it into the batter.

Variations of Low Carb Pumpkin Pancakes

Almond flour pancakes and coconut flour pancakes have the same variations as regular pancakes. The major differences between them are the type of flour and sweetener. 

So you can still add other things to the pancakes when making them. For instance:

• Blueberries
• Nuts
• Chocolate Chips – Of course, low carb chocolate like Lily’s chocolate chips with no sugar when you are counting your carbs

TIP: If you are adding any of these extra ingredients, wait until the pancake is in the frying pan and starting to form, then begin to add a few berries or nuts or choc chips, before you flip it over.

Tools to Use

You certainly don’t need too many things from your kitchen to make coconut flour pumpkin pancakes.

A mixer is a good tool to blend the batter with, but even a simple whisk does a good job in mixing the keto pumpkin pancakes.

A griddle or non-stick frying pan is a MUST for cooking them. Don’t forget to use a good spatula for flipping the pumpkin pancakes, one of the most essential tools.

Pancake Molds in the shape and size of a 4” circle are helpful for keeping the pancakes uniform in size.

How to Make Keto Pumpkin Pancakes from Scratch

Now, we are going to walk you through the steps and show you how to make this keto pumpkin pancake recipe. We can share with you how easy it is to mix up the batter and then the best way to cook the coconut flour pumpkin pancakes so they come out fluffy every time!

Mixing the Batter

STEP 1: The first thing you need to do is to get a large mixing bowl.

STEP 2: Next, add the dry ingredients in the bowl: the flour, sweetener, egg white protein, baking powder, salt, pumpkin pie spice. Mix it well. I use a whisk and it does a nice job.

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STEP 3: Now add the rest of the ingredients, the pumpkin puree, almond milk, eggs, coconut oil, vanilla.

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STEP 4: Use your whisk and blend it together with the dry ingredients until it is mixed well.

Cooking the Pancakes

Once your keto pumpkin pancake batter is prepared, now it’s time to cook them. Each pancake is about ¼ cup of batter so divide them up in those quantities. 

STEP 5: Put some butter, coconut oil, or avocado oil in the pan. Turn the burner on medium heat. Each stove is different so you might have to adjust your stove accordingly.

NOTE: You can either pour the batter into a pancake ring or mold, which keeps the pancake from spreading out and makes perfect circle shaped pancakes or you can do it freestyle by just pouring the batter into circles in the pan. 

Both ways are fine, just keep in mind they might spread out to be uneven without using a pancake ring so it depends on how you want the pancakes to come out in the end.

STEP 6: Either with a ladle or measuring cup, pour ¼ cup of batter in the frying pan to form your pancakes.

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STEP 7: As they start to bubble up it’s time to flip it. With low carb pancakes they are more delicate so be careful flipping them. Now cook it on the other side.

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When the underside looks golden brown then your pancake is done.

STEP 8: Continue filling the pancake rings with batter until you have finished. Take the pancakes out of the pan and place them on a plate and serve.

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Best Tips

The best size to make your coconut flour pumpkin pancakes is about 4 inches so that it will be easier to flip them over without breaking. As with any low carb pancakes the bigger they are the harder it is to flip them. 

If your keto pumpkin pancake batter gets too thick then thin it out with a little milk.

So that your pumpkin pancakes don’t stick to the pan, make sure that you grease the pan with butter, coconut oil, or avocado oil.

Be sure not to use pumpkin pie filling in a can because it has added ingredients including sugar and is not low carb.

If you don’t have pumpkin pie spice in your house then you can use cinnamon, nutmeg, and cloves. Try making our homemade pumpkin pie spice which doesn’t include any additives and is cheap to make.

To make your low carb pumpkin pancakes fluffier, take an extra egg white, and with an electric mixer whip it until it forms stiff peaks. Then fold it into the batter. This tip would also apply if you were to make almond flour pumpkin pancakes instead of coconut.

What is the Secret to Extra Fluffy Pumpkin Pancakes?

There are 2 things that make low carb pumpkin pancakes even fluffier.

1. Don’t forget to use baking powder because it is essential for fluffy pancakes. If you don’t use it your pancakes will not rise enough and will stay flat.
2. Take an extra egg white and beat it with the electric mixer until it gets stiff peaks. Then gently fold it into the batter which will make your pancakes fluffier.

Other Diets This Recipe is Good For

• Paleo – This recipe is a winner for the paleo diet plan with all of the ingredients being approved.
• Gluten-free – Another gluten-free recipe. Because of using coconut flour, there is no gluten like traditional pancake flour.
• Dairy-free – There is no dairy in these pancakes when you use almond milk instead of cream.
• Vegan – This recipe is possible for a vegan way of eating if you take out the eggs and replace them with “vegan eggs” which are made from chia seeds, or flax seeds, each mixed with water. 
• Vegetarian – Some vegetarians eat eggs, even though they don’t eat meat
• Sugar-free – If you are watching your sugar intake, then these pancakes are a good breakfast choice for you.

How to Make Vegan Pumpkin Pancakes

To make this keto pumpkin pancake recipe vegan take out the eggs and replace them with chia seeds or flax seeds.

• 1 Tbsp flax seeds and 3 Tbsp water = 1 egg
• 1 Tbsp chia seeds and 3 Tbsp water = 1 egg

Are These Pumpkin Pancakes Paleo?

I’m happy to say that this keto pumpkin pancake recipe is also paleo. All of the ingredients are approved because there is no dairy in these coconut flour pumpkin pancakes. Instead of butter, and milk, we used coconut oil and almond milk.

What to Serve with Keto Pumpkin Pancakes?

• Pumpkin pancakes are no different than any other pancakes, you can serve them with butter and Sugar-Free Maple Syrup.
• Low carb chocolate chips are a good addition to any type of pancakes. Sprinkle them on top, just make sure to count how many to not go over your macros.
• Keto Whipped Cream on top of pumpkin pancakes is a good topper.
• I love nuts, so if you love nuts as much as I do then try some pecans, or walnuts which are very good with pumpkin pancakes.

• The best thing to eat on the same plate with your keto pumpkin pancakes for breakfast is bacon! You can try cooking bacon in the oven, it’s the easiest way and makes the least mess!
• Sausage is always a good choice with pancakes too.
• A side of scrambled or over-easy eggs.
• You can also serve some fruit on the side of the pumpkin pancakes or on top of them.

How to Store Pumpkin Pancakes & Meal Prep

It’s always helpful to make things in advance when you may have some time and then reap the benefits later when you are hurried for time. You can make the batter ahead of time and then have it ready for when you need it.

Once you make your coconut flour pumpkin pancake batter you can store it in an airtight container in the refrigerator for 4-5 days BEFORE cooking them.

You can make all the pancakes at once or you can make one or two a day for breakfast. A quick and healthy breakfast.

If you make a batch of keto pumpkin pancakes and then don’t eat them all, don’t throw them away. Instead, just wrap them up in plastic wrap or aluminum foil and then place them in an airtight plastic container to stay fresh in the refrigerator. 

Another way to store them is to flip flop. Take the coconut flour pumpkin pancakes and put them in a plastic container and then put the plastic container in a Ziploc bag for freshness.

You can keep them in your refrigerator for 5-6 days, but they will be so good that I’m sure you will eat them up before that.

Reheating Coconut Flour Pumpkin Pancakes

I find that the best way to reheat the leftover pumpkin pancakes is to place them on your dish and pop them in the microwave for 30-45 seconds. They will come out nice and hot and then you can put some butter on top and then some low carb maple syrup for some yummy goodness!

If you are heating up a bunch of keto pumpkin pancakes all at once, then lay them out in a single layer on a cookie sheet and pop them in the oven at 250-300 degrees for about 5-10 minutes.

Can You Freeze Pumpkin Pancakes?

What’s nice if you have leftover pumpkin pancakes is that you can freeze them for future use. Place the low carb pumpkin pancakes in a shallow airtight container in the freezer for 2-3 months.

I like to double protect the pancakes by sticking the container in a Ziploc freezer bag. 

When you take the keto pumpkin pancakes out of the freezer you can stick them into the microwave, covered with a paper towel for about 2 minutes. Or you could stick them in a toaster to heat them up.

You can also freeze the pancake batter before cooking it or if you make up the coconut flour pumpkin pancake batter and you have extra. Just stick it in a Ziploc freezer bag for up to 1 month. 

To thaw it out just put it in the refrigerator the night before or take it out in the morning and put it in a bowl of warm water. When it is thawed just pour it right onto the frying pan or griddle.

Other Keto Pumpkin Recipes

If you’re looking for some other Keto-friendly pumpkin recipes, check out our:

• Creamy Keto Pumpkin Mousse
• Best Keto Pumpkin Cheesecake
• Easy Keto Pumpkin Bars with Cream Cheese Frosting
• Keto Pumpkin Cookies with Vanilla Icing
• Low Carb Pumpkin Muffins with Almond Flour

Other Low Carb Breakfast Recipes

If you’re in the mood for some other Keto-friendly recipes, check out our:

• Breakfast Egg White Muffins
• Keto Smoothies – Complete Guide
• Crispy Keto Corned Beef Hash
• Keto Blueberry Muffins with Almond Flour

All of them are Keto-friendly and low carb, and will have your friends raving!

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