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Healthy Home Economist / Archives / Recipes / Breakfast Recipes / Breakfast Pancakes / Keto Pumpkin Pancakes Recipe

Keto Pumpkin Pancakes Recipe

by Sarah Pope / Affiliate Links ✔

Jump to Recipe

stack of low carb keto pumpkin pancakes on a white plate

Almost any type of pumpkin puree makes an excellent stand-in for grain flour when making pancakes. Thus, it is quite easy to transform a conventional pancake recipe to Keto without any loss of enjoyment or satisfaction.

So, if you are low carbing it and need a change from almond flour pancakes, try this recipe for keto pancakes on for size!

stack of low carb keto pumpkin pancakes on a white plate
3.79 from 19 votes
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Keto Pumpkin Pancakes

Keto pancake recipe that uses pumpkin puree as a stand-in for grain flour that tastes like pumpkin pecan pie when blended with nuts and spices.

Course Breakfast
Keyword gaps, keto, low carb, paleo, pumpkin
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 8
Calories 105 kcal
Author Sarah Pope

Ingredients

  • 6 large eggs
  • 1 cup pumpkin puree preferably freshly made
  • 3 Tbl butter melted
  • 2 Tbl expeller pressed coconut oil
  • 2 tsp vanilla extract
  • 3 Tbl lucuma powder
  • 3/4 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp ground allspice
  • 1/8 tsp ground cloves
  • 1/8 tsp ground nutmeg
  • 1/4 tsp sea salt
  • 1/2 tsp baking soda
  • 1/3 cup chopped pecans optional, preferably soaked or sprouted

Instructions

  1. Whisk eggs in a large mixing bowl. Then, blend in pumpkin, vanilla and lucuma powder. Mix well.

  2. Add the spices and the melted butter to the mixture.

  3. Stir in chopped pecans until thoroughly blended.

  4. Drizzle coconut oil on griddle or large frypan over medium heat.

  5. Using a medium sized ladle drop the pancake batter onto the heated surface. As they thin they will be about 3-4” in diameter. When bubbles begin to surface it’s time to flip. Cook until lightly browned on both sides.

  6. Serve plain or with more butter and optional natural sweetener of choice. Alternatively, homemade whipped coconut cream adds additional sweetness with no carbs.

Recipe Notes

The lucuma powder adds sweetness with a low amount of net carbs.

Use virgin coconut oil instead of the expeller pressed if you don't mind a bit of coconut flavor added to the pancakes.

Nutrition Facts
Keto Pumpkin Pancakes
Amount Per Serving (1 pancake)
Calories 105 Calories from Fat 54
% Daily Value*
Fat 6g9%
Cholesterol 158mg53%
Sodium 47mg2%
Carbohydrates 5.8g2%
Fiber 2.4g10%
Protein 8.5g17%
Vitamin A 5000IU100%
Vitamin C 0.8mg1%
Calcium 30mg3%
Iron 0.9mg5%
* Percent Daily Values are based on a 2000 calorie diet.

keto style pumpkin pancakes on a platter

Low Carb Pancake Sweetening Options

Paleo but not Keto? Then, simply use maple syrup instead of the lucuma powder. It will make the pancakes a bit sweeter without blowing through your daily carb limit.

If you would like to keep the pancakes ultra low carb but a bit sweeter, you can add monk fruit extract to taste instead.

If you are on a gut-healing diet like the GAPS protocol or the Specific Carbohydrate Diet (SCD), then use date syrup instead of the lucuma.

The bottom line is to use whatever natural sweetener works for the dietary regimen you are following.

However, skip the sugar substitutes such as xylitol, Splenda powder (sucralose), or Ace K.

There is a very strong and growing body of scientific research that you shoot your health goals in the foot over the long term by using them!

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Category: Breakfast Pancakes, GAPS Recipes, Low Carb Recipes, Paleo Recipes
Sarah Pope

Sarah Pope MGA has been a Health and Nutrition Educator since 2002. She is a summa cum laude graduate in Economics from Furman University and holds a Master’s degree from the University of Pennsylvania.

She is the author of three books: the bestseller Get Your Fats Straight, Traditional Remedies for Modern Families, and Living Green in an Artificial World.

Her four eBooks Good Diet…Bad Diet, Real Food Fermentation, Ketonomics, and Ancestrally Inspired Dairy-Free Recipes are available for complimentary download via Healthy Home Plus.

Her mission is dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. She is a sought after lecturer around the world for conferences, summits, and podcasts.

Sarah was awarded Activist of the Year in 2010 at the International Wise Traditions Conference, subsequently serving on the Board of Directors of the nutrition nonprofit the Weston A. Price Foundation for seven years.

Her work has been covered by numerous independent and major media including USA Today, ABC, and NBC among many others.

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Reader Interactions

Comments (8)

  1. Maritza

    Sep 2, 2020 at 1:41 pm

    5 stars
    I’ve been making these pancakes since you first posted it. I make them year round. My family loves them, my guests love them. Another outstanding recipe Sarah!

    Reply
  2. Rodgers Marian Bacheller

    Sep 1, 2020 at 11:01 pm

    First time fresh pumpkin buyers:

    Do not use Halloween pumpkins! They are not for cooking and the meat is tough and hollowing. Grainy texture!

    You want fresh or canned Long Island Cheese Pumpkins or Sugar Pumpkins.

    I learned the hard way…

    Reply
  3. Steve Ault

    Mar 27, 2019 at 8:29 am

    4 stars
    I just made these and they are yummy, I didnt put the nuts in but added blueberries to the last few. Texture was a little mushy I was wondering if there is any low carb flour that could be added to give them a little more lift. thanks.

    Reply
    • Sarah Pope MGA

      Mar 27, 2019 at 10:25 am

      Try making them a bit thinner next time or cooking a bit longer … I haven’t added a non-grain flour before, but cassava or arrowroot would both probably work well.

  4. Karen

    Mar 18, 2019 at 8:35 pm

    Your link for monk fruit extract goes to the Lacuma page instead.

    Reply
    • Sarah Pope MGA

      Mar 18, 2019 at 9:38 pm

      Thanks for the heads up! I will fix that asap. Here’s the right link. https://www.thehealthyhomeeconomist.com/monk-fruit/

  5. Ali

    Mar 18, 2019 at 3:15 pm

    Do you have an alternative for lacuma powder? Thats not a regular ingredient i have on hand.

    Reply
    • Sarah Pope MGA

      Mar 18, 2019 at 9:43 pm

      There are some alternatives mentioned at the end of the article under the “low carb pancake sweetening options” section.

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