Fluffy, sugar free and gluten free, these healthy Pumpkin Pancakes are nutrient dense to start your day right! Check out the macro nutrients! Only 9 ingredients and ready in 20 minutes. Keto too.
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Why Keto Pumpkin Pancakes
The pumpkin craze is almost over but there will be plenty of pumpkin pie baking next week. Don't throw away that leftover pumpkin! Make these fluffy, healthy pumpkin pancakes! And check out the guide Thanksgiving Gestational Diabetes.
Gestational Diabetes Diet
Pumpkin is low carb, heavy in Vitamin A, and the seeds have great nutrients, so if you’re using fresh pumpkin be sure to save the seeds and toast them. These pumpkin pancakes are made with cream cheese to give you an extra cushion just in case you are worried about eating pancakes on the diet.
Now before you look at the Nutrition Facts and get mad at me, there are 6g of fiber here. So take that away from 22g carbs and you have a net carb amount of 16g. I know not everyone counts net carbs, so also take into account the 15g fat and 12g protein. If you're still unsure, take away the banana....you're just going to douse these in sugar free syrup anyway! OR add a side of bacon or sausage for the protein and fat.
Recipe Modifications
I used coconut flour and I think it gives better taste and texture than almond flour, but I know that you're more likely to have almond flour than coconut flour on hand. So if you're using almond or another flour, you'll need ½ cup. Keep in mind that using another flour will change the nutrient counts.
If you want to try coconut flour, buy one pack and it’ll last you for the rest of your pregnancy, and I’ll give you enough recipes to use it all! It’s so great nutritionally, compared to the alternatives, that it’s really worth the buy if you’re looking to still have “carb-filled foods” the healthy way.
When it comes to the spices you can really do whatever you want. I like to keep it simple with pumpkin, and to honest, I really don't get what's so great about pumpkin pie spice. So just add whatever you like best.
Nutrition Highlights
- The Vitamin A is off the charts here! - Necessary for organ development like lungs, kidneys, heart, etc.
- The fiber is half the daily recommended amount! - Helps regulate blood sugar and bowels.
- Good source of calcium. - Good to lower high blood pressure and the risk of preeclampsia and strengthening bones
- Plenty of iron. - Key to carrying to term and thyroid function in you and baby.
The information above was found in Lily Nichols’ book Real Food for Pregnancy as seen below.
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Recipe
Keto Pumpkin Pancakes
- 1 oz Banana (about 2 inches of banana)
- 1 oz Cream Cheese (full fat) (oz marked on package)
- 5 Tbsps Pumpkin Puree
- ½ t Vanilla Extract
- 1 each Egg, large
- 1 tablespoon Coconut Flour
- ¾ t Cinnamon
- ¼ t All Spice (optional)
- ½ t Baking Powder
- Heat the skillet on a medium low heat.
- Mash the banana, cream cheese and pumpkin puree in a bowl with a fork. Small lumps are OK.
- Add the vanilla and egg and beat until well combined.
- Add all of the dry ingredients and mix well.
- Pour the batter into the skillet. Makes 3 pancakes using about ⅓ cup of batter for each.
- The tops will bubble similar to regular pancake batter. Let them cook a little longer until you see the edges of the top begin to cook. Flip and cook up to two minutes. The trick is low and slow. Total cook time is 10 minutes or less.
Barbara
I attempted this recipe 2 times and neither time did the pancakes come out fluffy. The first time I replace the 1 tablespoon of coconut flour with 1 tablespoon of all purpose flour. They were gooey inside no matter how long I cooked them. Then I noticed that under notes that I was supposed to replace the coconut flour with 1/2 cup of any other flour. It didn't make much sense to me but I have never used coconut flour so I don't know much about it. Anyways, I tried the recipe again this time using 1/2 cup all purpose flour and they still turned out gooey (but not as gooey) even after cooking them for over 10 minutes. I guess this recipe just doesn't work for me.
Simone
Hi I just got diagnosed with GD and I’m trying to figure this out. Is that 22G carbs per pancake or for the 3 pancakes? Thank you.
The Gestational Diabetic Chef
Hi Simone! The 22g carbs is for 3 pancakes. I wouldn't dare give you guys a 22g-pancake. If that were the case you might as well eat the regular stuff. 🙂 Interestingly though, a few moms have said that they eat pancakes at Ihop without spiking. Nuts, right! I have a menu review on Ihop if you want to check it out - Ihop review.