Keto Apple Oatmeal Pancakes (Low Carb, Grain-Free)

Recipe Overview:
Craving a delicious stack of pancakes that fit perfectly into your keto or low-carb lifestyle? These Keto Apple Oatmeal Pancakes are a delicious, healthy alternative to traditional pancakes. While we’ve replaced the high-carb oats with low-carb ingredients, you’ll still enjoy the comforting flavors of apples and cinnamon in every bite. With a touch of vanilla and a hint of sweetness from sugar-free maple syrup or erythritol, these pancakes are the perfect breakfast or brunch option.

Made with almond flour, coconut flour, and a pinch of cinnamon, these pancakes are not only keto-friendly but also gluten-free. We’ve also used unsweetened applesauce or finely grated apples to capture that apple flavor without adding too many carbs. These pancakes are fluffy, moist, and rich in healthy fats, making them the perfect start to your day!

Ingredients (Serves 2-3)

  • 1 medium apple, peeled, cored, and finely grated (or 1/4 cup unsweetened applesauce for fewer carbs)
  • 1/4 cup almond flour
  • 2 tablespoons coconut flour
  • 2 large eggs
  • 1/4 cup unsweetened almond milk (or any other unsweetened nut milk)
  • 2 tablespoons unsweetened applesauce (optional for extra moisture and apple flavor)
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/2 teaspoon ground cinnamon (adds warmth and spice)
  • 1 teaspoon vanilla extract
  • 1 tablespoon erythritol or stevia (optional, for sweetness; adjust to taste)
  • 1/4 teaspoon salt
  • Butter or coconut oil for frying

Nutritional Information (Per Serving – 2 Pancakes)

  • Calories: 250
  • Protein: 9g
  • Fat: 22g
  • Carbohydrates: 10g
  • Fiber: 6g
  • Net Carbs: 4g
  • Sugar: 2g (from the apple and applesauce)
  • Sodium: 180mg
  • Potassium: 160mg
  • Calcium: 10% DV
  • Iron: 6% DV

Note: Nutritional values are approximate and can vary depending on specific brands of ingredients used.

Step-by-Step Instructions

1. Prepare the Ingredients

Start by peeling and coring the apple. Then, grate it finely using a box grater or a food processor. You can also use unsweetened applesauce if you want to reduce the carbs. Set the grated apple aside to prevent it from browning.

2. Mix the Dry Ingredients

In a medium-sized bowl, combine the almond flour, coconut flour, baking powder, baking soda, cinnamon, and salt. Stir everything together until the dry ingredients are well incorporated.

3. Whisk the Wet Ingredients

In a separate bowl, crack the eggs and whisk them until smooth. Add the unsweetened almond milk, vanilla extract, and unsweetened applesauce (if using). Mix everything together until smooth.

4. Combine Wet and Dry Ingredients

Pour the wet ingredients into the dry ingredients and stir to combine. Add the grated apple (or applesauce) and mix it in gently. The batter should be thick but pourable. If it’s too thick, add a little more almond milk to reach your desired consistency.

5. Cook the Pancakes

Heat a non-stick skillet or griddle over medium heat and add a small amount of butter or coconut oil. Once the skillet is hot, pour about 1/4 cup of pancake batter onto the pan for each pancake. Spread the batter slightly with the back of a spoon to form a circle.

Cook for 2-3 minutes on each side, or until golden brown. Be careful when flipping as the pancakes can be delicate due to the coconut flour. Once both sides are golden, remove them from the pan.

6. Serve and Enjoy

Stack your pancakes on a plate and serve immediately with your favorite keto-friendly toppings. You can drizzle them with sugar-free maple syrup, sprinkle with more cinnamon, or add a dollop of whipped cream. If you’re feeling indulgent, top them with fresh berries (in moderation) for an extra burst of flavor.

Additional Tips and Variations

  1. Sweetener Options:
    The pancakes are lightly sweetened with erythritol or stevia, but feel free to adjust the sweetness to your liking. You can also use monk fruit sweetener if you prefer. Make sure to taste the batter before cooking and add more sweetener if necessary.
  2. Extra Moisture:
    If you like your pancakes even fluffier or need extra moisture, you can increase the amount of unsweetened applesauce. This also enhances the apple flavor, making it a perfect substitute for the grated apple if you want to keep the carb count lower.
  3. Topping Ideas:
    For a richer treat, you can top your pancakes with unsweetened almond butter or sugar-free whipped cream. A sprinkle of chopped nuts like almonds or walnuts adds texture and a bit of crunch. Coconut flakes can also be a delicious, low-carb topping.
  4. Make-Ahead Tips:
    You can prepare the pancake batter the night before and store it in the fridge for an easy, quick breakfast the next morning. These pancakes also reheat well. Just store leftovers in an airtight container in the fridge and reheat in a pan or microwave when ready to serve.
  5. Egg-Free Version:
    For an egg-free version, try substituting the eggs with a flax egg (1 tablespoon ground flaxseed + 2.5 tablespoons water). This will help bind the pancakes together and provide structure.

Health Benefits of Keto Apple Oatmeal Pancakes

  1. Low-Carb, Keto-Friendly:
    These pancakes are the perfect choice for those following a keto or low-carb diet. By using almond flour and coconut flour instead of traditional wheat flour, we keep the carbohydrate count low, making them suitable for anyone in a ketogenic state or looking to reduce their carb intake.
  2. Rich in Healthy Fats:
    The use of almond flour, coconut flour, and coconut oil (or butter) adds healthy fats to this meal, which are essential for maintaining energy on a keto diet. These fats help support your metabolism and improve brain function while keeping you fuller for longer.
  3. High in Fiber:
    Both almond flour and coconut flour are rich in fiber, which is important for digestive health and helps to maintain steady blood sugar levels. These fibers also promote satiety, helping you feel full after your meal.
  4. Packed with Nutrients:
    Apples, even in small quantities, are a good source of vitamin C, fiber, and antioxidants, which support immune function, skin health, and overall wellness. Plus, almond flour provides essential vitamin E, which has skin benefits and antioxidant properties.
  5. Gluten-Free:
    This recipe is naturally gluten-free, making it perfect for those with gluten sensitivity or celiac disease. By using almond flour and coconut flour, we avoid gluten while still maintaining a satisfying texture in the pancakes.

Final Thoughts

These Keto Apple Oatmeal Pancakes are a delicious, healthy, and satisfying breakfast option for anyone following a low-carb, keto, or gluten-free diet. They bring the flavors of traditional apple pancakes but without the carb overload, allowing you to indulge in a comforting, nutritious meal that fits within your dietary goals. With only 4g net carbs per serving, they’re the perfect way to enjoy a warm, filling breakfast without derailing your keto journey. Whether you’re serving them on a lazy Sunday morning or prepping ahead for the week, these pancakes are sure to become a staple in your keto breakfast rotation. Enjoy!