GLUTEN FREE. SUGAR FREE. HIGH PROTEIN.
Firm and a little fluffy, easy to cook and perfect for celebrating pancakes
on Pancake Day, any day or even every day!
Pancakes – flat cakes made from ground flours – date back as far as 30,000 year old grinding tools do. More modern pancakes were eaten with honey in ancient Greece and Rome. Today pancakes are eaten all year round, but celebrated on Pancake Day or Shrove Tuesday, a tradition rooted in the Christian tradition of lent, where the eggs and flour were used up before the 40 day Lenten fast began. Whatever their origin and tradition, pancakes are delicious and deserve to be celebrated!
This pancake recipe is made to be eaten anytime and often, is flexible as sweet or savoury, and is firm and a little fluffy. Like most pancakes, egg forms the basis of this recipe, with almond flour, some water (or almond milk for the sweet version) and either psyllium husk or whey to ensure firmness that the wheat flour would normally bring. Each pancake has about 7g protein and just 2g net carbs compared to 26 g net carbs in a regular traditional Irish pancake of similar size, so fuels you up instead of flattens you no matter what time of the day you eat them.
I give 2 options below, psyllium husk is great for a savoury pancake. If you want a sweeter pancake, use vanilla whey protein – both cook firm and a little fluffy. (If you have neither try ground chia but leave to thicken before cooking).
There is no sweetener in the base of this recipe, I find the vanilla and cinnamon enough with some berries or chicory syrup on top for sweetness. If you need a sweeter base, even with the whey protein, just add 1-2 teaspoons of erythritol, allulose or a pinch of pure monk fruit or stevia powder (pure monk fruit and stevia powder are natural sweeteners hundreds of times sweeter than table sugar).
I eat this a lot with berries and greek yogurt but also love a savoury pancake with ham, cheese, mushroom and rocket so for that I omit the vanilla and cinnamon and definitely use the psyllium husk.
Pancakes need a hot pan. I don’t use a non-stick pan, and this pancake cooks well with a drop of oil wiped all over the base of a hot stainless steel pan. Covering the pan for 30 seconds or so with a lid firm it up and makes flipping easy.
This recipe makes 2 x 6 inch pancakes, or about 10 smaller drop pancakes for stacking.
Low carb pancakes
Ingredients
- 2 eggs (medium to large)
- 3 Tbsp almond milk or water (or any other milk)
- 1 tsp vanilla extract
- 2 Tbsp almond flour
- 1 tsp psyllium husk (or use 2 tsp vanilla protein powder)
- 1/3 tsp baking powder (sifted)
- 1/2 tsp cinnamon (adjust to taste, I like a full teaspoon)
Instructions
- Beat the eggs until light and fluffy, then add the rest of the ingredients and mix until well combined. Set aside for a few minutes.
- Heat your frying pan over a high heat. The pan is ready when a drop of oil pulls away from the pan. At this stage add another 1/2 tsp oil, and wipe around with a tissue or cotton cloth.
- Pour on half the batter, swirling to the sides to ensure an even pancake.
- Reduce heat to 3/4, and cover for a few min to firm up the top of the batter.
- Loosen the pancake and flip with a fish slice when top is firm and underside is golden.
- Cook underside. Remove and enjoy
- berries and greek yogurt with a drizzle of chicory syrup
- peanut butter, berries and berry-chia jam
- dark melted chocolate and cream
- ham, cheese, mushroom and spinach for the savoury version
- or whatever your favourite filling is!
