Keto Apple Oatmeal Pancakes (Low-Carb & Delicious)
For those following a keto or low-carb lifestyle, enjoying the comforting flavors of apple cinnamon pancakes doesn’t have to be off-limits. These Keto Apple Oatmeal Pancakes are a perfect solution—deliciously light, slightly sweet, and full of flavor, without the carb-heavy ingredients typically found in traditional pancakes. Using a combination of low-carb oats (or oat alternatives) and fresh apples, these pancakes are designed to keep your body in ketosis while satisfying your cravings for a hearty breakfast.
Whether you’re just starting your keto journey or looking for a new recipe to add to your rotation, these pancakes are an excellent choice. With a balance of healthy fats, fiber, and protein, they’ll provide you with sustained energy throughout the day without spiking your blood sugar.
Nutritional Information (Per Serving):
- Calories: 210 kcal
- Fat: 16g
- Protein: 5g
- Carbohydrates: 10g
- Fiber: 5g
- Net Carbs: 5g
- Sugar: 3g (naturally occurring from apples)
- Sodium: 200mg
- Cholesterol: 55mg
Note: Nutritional values may vary slightly depending on ingredient choices, portion sizes, and specific brands used.
Ingredients for Keto Apple Oatmeal Pancakes:
- 1 medium apple (choose a variety with lower carbs, like a Granny Smith apple or use a small portion of a sweeter apple such as Fuji)
- 1 cup of almond flour (low-carb, gluten-free flour alternative)
- 1/4 cup of unsweetened coconut flour (for added texture and to reduce carbs)
- 1/4 cup of ground flaxseed (adds fiber, omega-3 fatty acids, and thickens the batter)
- 1/2 teaspoon baking powder (to help the pancakes rise)
- 1/4 teaspoon baking soda (helps with fluffiness)
- 2 large eggs (provides protein and binds the ingredients together)
- 1/4 cup unsweetened almond milk (or any other unsweetened plant-based milk)
- 1/4 cup full-fat coconut yogurt (or dairy-free yogurt for a creamy texture and a keto-friendly alternative to regular yogurt)
- 1 teaspoon pure vanilla extract (for added flavor)
- 1/2 teaspoon ground cinnamon (for that cozy, fall-inspired flavor)
- 1-2 tablespoons maple syrup (or sugar-free maple syrup for a keto-friendly version, optional for sweetness)
- Pinch of salt (to enhance all the flavors)
- Butter or coconut oil (for cooking the pancakes)
Instructions for Making Keto Apple Oatmeal Pancakes:
Step 1: Prepare the Apples
Start by peeling and coring your apple. Choose a lower-carb variety like a Granny Smith apple or a Fuji apple in moderation. While apples are naturally higher in carbs, using just one medium apple between several servings will provide the delicious flavor and texture without derailing your keto goals.
Once peeled and cored, grate the apple using a box grater or a food processor. The finer the apple is grated, the better it will incorporate into the pancake batter. You want the apple pieces to blend in seamlessly, providing small bursts of flavor in each bite.
Set the grated apple aside in a small bowl.
Step 2: Combine the Dry Ingredients
In a separate large mixing bowl, combine your almond flour, coconut flour, ground flaxseed, baking powder, baking soda, and cinnamon. The almond flour will provide the pancake with a rich, nutty texture, while the coconut flour and flaxseed add fiber and absorb moisture. The baking powder and baking soda will help make the pancakes rise and become fluffy.
Stir the dry ingredients together until they are well combined. You can use a whisk or fork to break up any clumps of flour.
Step 3: Mix the Wet Ingredients
In a separate bowl, crack the two eggs and whisk them together. Add the almond milk, coconut yogurt, vanilla extract, and maple syrup (if using). If you prefer a sugar-free version, opt for a few drops of stevia or monk fruit sweetener instead of the maple syrup.
Mix the wet ingredients until the coconut yogurt is completely incorporated, and the mixture has a smooth consistency.
Step 4: Combine Wet and Dry Ingredients
Now it’s time to bring everything together. Pour the wet ingredients into the dry ingredients and stir until well combined. The batter should be slightly thick but still pourable. If the batter is too thick, you can add a little more almond milk until it reaches the right consistency.
Add the grated apple to the batter and gently fold it in. The apple will add moisture, flavor, and a touch of sweetness to the pancakes.
Step 5: Cook the Pancakes
Heat a non-stick skillet or griddle over medium heat. Add a small amount of butter or coconut oil to coat the pan. Once the pan is hot, drop spoonfuls of the pancake batter onto the skillet, forming small round pancakes. The batter should spread slightly, but not too much.
Cook the pancakes for about 3-4 minutes on each side, or until the edges start to brown, and small bubbles appear on the surface. Flip the pancakes carefully and cook for another 2-3 minutes on the other side until golden brown.
If the pancakes seem to be cooking too quickly or are browning too fast, lower the heat slightly to ensure they cook through without burning.
Step 6: Serve and Enjoy
Once your pancakes are cooked, remove them from the skillet and place them on a plate. You can serve them immediately while they’re warm, or keep them covered in a low-heat oven to keep them hot.
Top your pancakes with a drizzle of sugar-free maple syrup, a dollop of whipped coconut cream, or a sprinkle of extra cinnamon. Fresh berries or a few slices of almond butter also make excellent additions to the pancakes for more texture and flavor.
Why These Keto Apple Oatmeal Pancakes Work:
These Keto Apple Oatmeal Pancakes use a combination of low-carb flours (like almond and coconut flour) to keep the carbohydrate content low while still achieving a pancake texture that’s soft, fluffy, and satisfying. Ground flaxseed not only thickens the batter, but it also adds a healthy dose of fiber and omega-3 fatty acids. This is crucial for maintaining your keto goals, as fiber helps keep your digestive system on track and reduces the net carb count of the recipe.
The inclusion of grated apples provides the comforting taste of apple cinnamon pancakes, but in a way that doesn’t overwhelm your carb limit. By using just one medium apple and adding cinnamon for that fall-spiced flavor, you get all the deliciousness of a traditional apple pancake with a minimal carb impact. The apples offer a natural sweetness that blends well with the other ingredients.
Moreover, the coconut yogurt in the recipe adds creaminess and moisture, which is key in making these pancakes soft and fluffy without any dairy. If you’re following a dairy-free or paleo diet, coconut yogurt is an excellent alternative to traditional dairy yogurt and works beautifully in pancake recipes.
Additional Tips for Customizing Your Keto Apple Oatmeal Pancakes:
- Make Them Fluffier: For even fluffier pancakes, separate the egg whites from the yolks. Whisk the egg whites until they form soft peaks and gently fold them into the batter at the end. This will give your pancakes extra height and lightness.
- Boost the Flavor: If you like a bit more flavor, you can add a pinch of nutmeg, ginger, or even a dash of lemon zest to the batter. These warm spices work great with the cinnamon and enhance the overall taste.
- Add Protein: To increase the protein content of your pancakes, add a scoop of vanilla protein powder to the batter. This will make the pancakes even more filling and great for post-workout recovery.
- Make Them Vegan: To make these pancakes fully plant-based, replace the eggs with a flax egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water, left to sit for 5 minutes until it thickens). You can also use almond milk and coconut yogurt to keep it vegan.
- Store Leftovers: Leftover pancakes can be stored in an airtight container in the refrigerator for up to 3 days. You can also freeze them for up to a month. To reheat, simply pop them in a toaster or microwave for a quick and easy breakfast.
Why Choose These Keto Apple Oatmeal Pancakes?
These pancakes are not just a keto-friendly option—they’re also nutrient-dense and full of healthy fats, fiber, and protein. The low-carb nature of the recipe helps keep your blood sugar stable while providing long-lasting energy. Almond flour and coconut flour offer plenty of fiber, which is essential for anyone following a keto lifestyle, while the ground flaxseed provides omega-3s, which support heart health and brain function.
These pancakes are perfect for anyone who loves a cozy, comforting breakfast but doesn’t want the carb overload that traditional pancakes provide. They are perfect for those with dietary restrictions, whether you’re following keto, gluten-free, dairy-free, or paleo diets, and they’re incredibly versatile in how you can customize them.
Conclusion:
These Keto Apple Oatmeal Pancakes are