For many Americans, having pancakes for breakfast is a nice treat to break up the routine. If you are following a low-carb diet, regular pancakes are not an option because of the high amount of carbs found in the wheat flour and sugar used in the batter as well as the high-carb toppings. For example, two pancakes contain about 45 grams of carbohydrates, without counting the 15 grams of extra carbohydrates you get from each tablespoon of maple syrup. If you miss pancakes, prepare tasty substitutes for regular pancakes by using low-carb ingredients to make your own low-carb pancakes.
Coconut Flour
Coconut flour contains fewer carbs and more fiber compared to any other flour, which makes it a good option for preparing low-carb pancakes. Mix 2 tablespoons of sifted coconut flour with 1 whole egg, a pinch of baking powder and vanilla. Add coconut milk or cream to get the right consistency and cook as you would cook regular pancakes. This whole batch of pancakes provides 18 grams of carbohydrates, including 11 grams of fiber, which yields a total of only 7 grams of net carbs. Most low-carb diet plans recommend tracking your net carbs, which correspond to the amount of total carbs minus the fiber.
Almond Meal
Almond meal is another tasty low-carb substitute for wheat flour. Make your own almond meal by grinding almonds in a food processor. You can mix about 1/4 cup of almond meal with 1 egg, a pinch of baking powder and vanilla. Add coconut milk or cream to get the right consistency and cook in a frying pan, either with butter or coconut oil. This whole batch of pancakes contains only 5 grams of total carbohydrates and 3 grams of fiber, which corresponds to only 2 grams of net carbs.
Egg-Based Pancakes
If you want to keep your carb intake as low as possible, you can prepare pancakes without using any flour or meal. Beat a few eggs, add vanilla and a pinch of baking powder. Add cream or coconut milk until you get the right consistency and cook your flour-free pancakes in a frying pan with coconut oil or butter. These low-carb pancakes contain less than 2 grams of carbohydrates if you use a total of four eggs.
Low-Carb Toppings
Even if your pancakes have a low carb content, using high carb toppings could ruin your good intentions. Choose low-carb toppings for your pancakes, such as sugar-free syrups or sugar-free jams. Look at their label because even though some of these products are labelled as being sugar-free, they may still contain carbohydrates. If you prefer to avoid artificial sweeteners, use cream, plain yogurt, butter, coconut milk, coconut cream, nut butter and berries to accompany low-carb pancakes while keeping carbs low.
References
- MayoClinic.com: Low-Carb Diet
- USDA National Nutrient Database: Nutrient Data Laboratory
- Tropical Traditions: Coconut Flour
- "The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable"; Stephen D. Phinney and Jeff S. Volek; 2011
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