Light and fluffy Keto pumpkin pancakes topped with your favorite sugar-free maple syrup or a little whipped cream are the perfect Fall breakfast.
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These are my new and improved Fluffy Pumpkin Pancakes! Several months ago, I published a recipe for pumpkin pancakes that uses coconut flour and cream cheese.
This is an updated version that packs more pumpkin flavor, uses almond flour and oat fiber (see note below) and heavy cream instead of cream cheese.
Wow! What a difference just a few changes can make. You just have to give this a try.
I also use my Homemade Pumpkin Pie Spice mix! I actually prefer this version, the pancakes are fluffier and have better texture from the oat fiber.
How to Make Keto Pumpkin Pancakes
Ingredients
- Almond flour
- Oat Fiber (see note below)
- Eggs
- Pumpkin puree
- Heavy cream
- Vanilla extract
- Pumpkin Pie Spice
- Swerve confectioners
- Baking powder
- Avocado oil for the pan (or coconut oil, clarified butter, ghee)
*Exact measurements are listed in the recipe card below.
Preparation
Using a hand mixer, whip the egg whites until you get soft peaks and set aside.
In another bowl, add the egg yolks, Swerve, vanilla, pumpkin and the heavy cream. Mix well for about 2 minutes.
Add the egg whites in and mix briefly.
In a separate bowl, mix the almond flour, oat fiber, pumpkin pie spice, baking powder and salt.
Add the dry ingredients into the wet and mix until combined.
The batter should be a little loose, but not too runny. Add a little more heavy cream, if needed. The batter should be a little sweet, so I recommend tasting it now and you can add a little more Swerve if needed.
Add some avocado oil, coconut oil or clarified butter/ghee to a skillet on low heat and add the pancake batter to make pancakes of about 3-4” in diameter.
Cook them on low heat with a lid on for a few minutes on each side, this is key!
Top with grass-fed butter and Choc Zero sugar-free maple syrup. Enjoy!
Keto Pumpkin Pancake FAQs
- Is pumpkin okay on Keto? Yes, it most certainly is! There’re about 8 net carbs in a whole cup of pumpkin puree. Now, that might sound like a lot, but you will likely never eat an entire cup in one sitting. This recipe serves 4 and only uses 1/4 cup.
- Can gluten free pumpkin pancake batter be stored in the fridge? Yes! You can make a double batch and it will keep in the fridge for a couple of days. When you’re ready to use, if it’s too thick, just add a small amount of heavy cream, then whisk and it’s good to go!
- Can I freeze leftover pumpkin pancakes? Absolutely! For leftovers, line a sheet pan with parchment paper, place the pancakes in a single layer on the pan. Allow the pancakes to come to room temperature, before putting them in the freezer for 2 hours. Place the frozen pancakes in a freezer safe container or freezer bag.
- Why is it better to make pumpkin Keto pancakes smaller than traditional ones? Almond flour renders a more delicate pancake than regular flour. Making them smaller helps to keep them together when flipping. Plus, who doesn’t love the crispy edges around a pancake?
- Can I substitute the pumpkin for something else? Though this recipe was written using pumpkin, if you don’t care for it, try these Blueberry Pancakes, Fluffy Pancakes, Ricotta Almond Pancakes or these delicious Tiramisu Pancakes.
How Many Carbs are in Pumpkin Keto Pancakes?
Because they’re loaded with fiber, it brings the net carbs in Keto pumpkin pancakes down to just 3 grams per serving. How is that for a tasty low carb breakfast!
What is Oat Fiber? Is Oat Fiber Keto?
Note: The Oat Fiber is really important in this recipe! I use it in so many recipes, because of the amazing texture it gives whatever I am baking! It is hands down, the best ingredient I’ve baked with and is really worth buying. I use Lifesource Foods Oat Fiber 500 because they grind it to a very fine powder and has a mild flavor. I buy it in the 16 ounce bag here. The bag lasts a while, because you don’t need to use much in your recipes.
Oat Fiber is not the same as Oat Flour, which is made from grinding oats. Oat Fiber is made from grinding the outer husks of oats and is pure insoluble fiber. Insoluble fiber does not dissolve in water and is not broken down in the digestive tract, so it’s low carb and Keto friendly.
More Keto and Low Carb Recipes Using Oat Fiber:
- Lemon Meringue Cupcakes
- Blueberry Lemon Muffins
- Pumpkin Cupcakes
- Chocolate Chip Cookies
- Gingerbread Cupcakes with Cream Cheese Frosting
- Lemon Cupcakes with Creamy Lemon Frosting
- Chocolate Peanut Butter Cupcakes
- Pumpkin Donuts
- Cranberry Sauce and Walnut Muffins
- Tiramisu Pancakes
More Great Keto and Low Carb Pumpkin Recipes
- Pumpkin Coffee Cake
- Pumpkin Donuts with Maple Cream Cheese Glaze
- Pumpkin Cupcakes with Cream Cheese Frosting
- Pumpkin Spice Bulletproof Coffee
- Easy Pumpkin Cheesecake Mousse
- Pumpkin Vanilla Swirl Cheesecake Bars
- Pumpkin Pie Fat Bombs
Shop my favorite products on Amazon and check out my Keto Pantry List!
Fluffy Pumpkin Pancakes – Keto, Low Carb & Gluten Free
Recipe Video
INGREDIENTS
- 3/4 cup almond flour
- 1/3 cup Oat Fiber (see note below)
- 3 eggs, separated
- 1/4 cup pumpkin puree
- 1/2 cup heavy cream
- 1 teaspoon pure vanilla extract
- 1 teaspoon pumpkin pie spice (see my recipe)
- 1/4 cup swerve confectioners (or powdered Erythritol)
- 2 teaspoons baking powder
- Avocado oil for the pan (or coconut oil, clarified butter, ghee)
PREPARATION
- Separate the eggs. Whip the egg whites until you get soft peaks and set aside.
- In another bowl, add the egg yolks, swerve, vanilla, pumpkin and the heavy cream. Mix using a hand mixer for about 2 minutes. Add the egg whites in and mix briefly.
- In a separate bowl, mix the almond flour, oat fiber, pumpkin pie spice, baking powder and salt. Add the dry ingredients into the wet and mix until combined. Batter should be a little loose, but not too runny. Add a little more heavy cream, if needed. Batter should be a little sweet, so I recommend tasting it now and you can add a little more swerve if needed.
- Add some avocado oil, coconut oil or clarified butter/ghee to a skillet on low heat and add the pancake batter to make pancakes of about 4” in diameter.
- Cook them on low heat with a lid on for a few minutes on each side, this is key!
NOTES
Can I make this into Belgian waffles instead of pancakes???
I’ve not tried it with this batter, so I can’t say for sure.
How many carbs in 1/3 cup of oat flour? Thank you.
Your nutritional info is per serving. What is the serving size? Per pancake?
It all depends on the size that you make them. Anywhere from 3-4 small pancakes or 1/4th of the recipe is one serving.
I loved this pancake receipt. I use rice flour instead of…… I change none other ingredients. I did whipped everything so my pancakes would not be runny. Maybe I should not have whipped the whipped cream. But they were so so good.
Glad you enjoyed them! Just be careful with the rice flour, it’s not something you want to consume on Keto.
OK, I see … but I don’t want to omit it. I want to add it to things like banana bread and other baked goods. Should I add 1/3 of a cup and omit the coconut flour (if there is any) and maybe cut back on the almond flour? I’m not crazy about almond flour, I’m still getting used to the gritty texture. A lot of my recipes only use almond flour so maybe I can just add a little in and see what happens.
I really don’t have a set ratio that I use. You should be able to replace coconut flour in recipes that use both almond and coconut flour. But with oat fiber, you won’t need as many eggs or liquid. I’ve just learned through testing, how much to use in any given recipe that I create.
When you add the oat fiber to a recipe, do you just cut back on the flour and make it up with the oat fiber? I guess I’m just trying to figure out if it is an addition, or a substitution.
Hi Kathleen,
I suppose you could say it’s a cross between the two. Oat fiber isn’t really a substitution for almond flour because it acts so differently. If you omit it from the recipe, you’d want to replace it with something like a psyllium husk powder and coconut flour combination, rather than just using more almond flour.
I have to say that your keto recipes I have tried are by far the best. I have tried many pancake, cookie and pound cake recipes and yours are so much better. Wonder if it is truly the oat fiber. The textures of the recipes are better and there isn’t that keto “taste” that I think comes from the almond flour and sugar substitute. Thanks again and keep coming up with recipes!!
Hi Tina,
I’m glad to hear you’re enjoying the recipes! The oat fiber really adds such a great texture to everything I use it in, it’s one of my favorite ingredients! Thanks for stopping by to let me know and for your kind words!
Could you use psyllium husk powder instead of oats fiber
Hi John,
I can’t say for sure, since I’ve never tried it. I believe some have tried using a combination of psyllium husk powder and coconut flour, since both are very absorbent like oat fiber. If you’re able to get oat fiber where you are, it’s worth getting because it ads such great texture. I bake with it all the time and really love it!