Traditional pancakes are basically a delivery system for flour and sugar — 50 to 70 grams of net carbs per stack, with the blood sugar crash that comes with it.
This week Nicole and I made pancakes with about 1.5 grams of net carbs per pancake, around 18 grams of protein for a three-pancake serving, and enough healthy fat to keep you full for hours. We make them for breakfast some weekends. More often, we have them for dinner.
The swap that makes it work isn’t any one ingredient — it’s the whole stack. Almond flour and flaxseed meal replace wheat flour. Monk fruit and allulose replace sugar. Eight eggs anchor the protein. Coconut oil supplies the fat. Cinnamon and a small amount of nutmeg do the flavor work without contributing carbs.
The flaxseed meal is doing more than texture. Lignans, omega-3s, and a soluble-insoluble fiber blend make the pancake itself a metabolic asset rather than a metabolic liability. The coconut oil supplies medium-chain triglycerides — a usable fuel source your mitochondria convert to ketones with very little friction, particularly useful if you’re already eating in a lower-carb pattern.
The toppings matter as much as the recipe. Maple syrup undoes the whole thing in two pours. We use berries and a side of peanut or almond butter — sweet hit and textural variety without the glucose spike.
Keep the experience. Change the ingredients. Protect your metabolism.
Featured ingredients: Almond flour, flaxseed meal, monk fruit and allulose blend, coconut oil, coconut milk, pastured eggs, cinnamon, nutmeg, fresh berries, peanut or almond butter.
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⚠️ This content is for educational purposes only and is not a substitute for individualized medical advice. Please consult with your own healthcare provider before making changes to your diet, medications, or lifestyle.
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This content is for educational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your health routine.
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