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Dutch Baby Pancakes

Dutch Baby Pancakes

I love being in the kitchen and creating new recipes like this Dutch Baby Pancake, but I also spend a lot of time woking with clients and answering questions from all of you! When I am answering your questions and comments, I wanted you to get a picture of what it is like in the life of Maria and Craig! The boys are my little helpers too!

Dutch Baby Pancakes


Dutch Baby Pancakes

Pantry and Supplement List

Last night I spoke with a weight loss group and one of the questions was how do I make life easier and what tips do I have when shopping. Well, I rarely go to the grocery store! I get most of my items online.

You may have seen me mention this before, but we do not have advertisements on my blog. I get approached all the time to have advertisements on my website and I get offered thousands of dollars a month for it, but you know what? I tried it for a few days and I was horrified to see “healthy” chips and things that I would never recommend for people to eat. I found it so intrusive and it covered up the message I want you to leave my website with.

I ADORE that I now can fast forward commercials on the tv shows I record because right before bed I swear they always show foods like pizza and even though I wasn’t hungry, I wanted pizza after I saw it. I don’t want you to see temping junk food on my website. I want my website to be a safe place to be educated and encouraged on your ketogenic lifestyle. Not tempted by junk.

Click HERE to find my Keto Shopping and Supplement Guide!

Here is a video of me and Kai making this pancakes!

3 large eggs
3/4 cup unsweetened almond milk
1/4 cup vanilla egg white protein powder
1 tsp baking powder
1/4 tsp fine sea salt
1/2 tsp vanilla
1/2 tsp stevia glycerite (or 1/4 cup Swerve)

1 TBS butter or coconut oil

Place an 8 inch cast iron skillet into the oven and preheat oven to 425 degrees F (400 degrees F in convection ovens). Make sure the skillet preheats and gets very hot.

In a blender, combine the eggs, almond milk, protein powder (any flavor will work… strawberry??? yum!), baking powder, salt, vanilla, and natural sweetener. Blend for about 1 minute or until foamy.

Using an oven mitt, remove the skillet from the oven and place the coconut oil into the skillet. Swirl the skillet to coat the inside of the skillet.

Pour the batter into the skillet. Bake for about 18-20 minutes or until the pancake is puffed and golden brown. TIP OF THE DAY: POKE HOLES IN THE Dutch Baby with a toothpick about 5 minutes before they finish baking to release moisture so they don’t shrink.

Remove the pancake from the oven, spread additional butter or coconut oil on the pancake, cut into wedges and enjoy! Makes 2 servings.

Traditional Dutch Baby = 378 calories, 22.3g fat, 15g protein, 28.6g carbs, 0.8g fiber
“Healthified” Dutch Baby = 227 calories, 14g fat, 20g protein, 3g carbs, 1g fiber

Click HERE to find my favorite homemade sauce or follow this dairy-free option:

1 can (2 cups) coconut milk
1 cup Swerve
2 TBS coconut oil
1/4 tsp vanilla

Bring coconut milk and natural sweetener to a boil and vigorously simmer for 40-60 min until slightly brown in color. The longer you simmer, the thicker it will become.  Remove from heat and mix in oil and vanilla. Cool. Makes 12 servings.

Traditional Caramel = 120 calories, 9g fat, trace protein, 39g carbs, trace fiber (39 effective carbs)
“Healthified” Caramel = 66 calories, 7g fat, 0.5g protein, 1.1g carbs, trace fiber (1.1 effective carbs)



“This photo can show you some of my journey, and the Maria and Craig way of keto helped me get off of thyroid medicine.

In December 2020, not sleeping more than and a few hours, and my heart rate was constantly high. I had blood work down and i was off the charts hyperthyroid and my autoimmune system went crazy with ignoring my gall bladder issues for 8 months.
I fought hard to keep my thyroid and avoid radiating it.  It’s not my first rodeo fighting to keep it. I always tell them I refuse to have it out because I will never feel normal if you only treat me based on lab numbers. To some 2.5 is a normal TSH but honestly it makes me feel like a slug and my autoimmune is under control better at 0.5-1.0.
I was put on hyperthyroid medicine, and with 2 weeks gained 10 pounds.
April 2021 my numbers were a little high for me to feel normal so I cut back to every other day. This was the month I found PSMF and started the Maria and Craig way of keto.
August: 2 months med free, 4 months 85-90% consistent eating the Maria and Craig Emmerich’s way, about 2 days a week of PSMF.
December 2021: back to normal lab results, still pretty consistent with Maria and Craig way of keto. High protein, moderate fat and ~30 grams of total carbs a day. Can’t wait to have the conversation with the doctor on me being off all the medication again soon.
Maria helped me get off of my thyroid meds, and feel like myself again.  Always fight for what you feel is best. I know I would have given in on a thyroid removal or radiating it I would not be on where I am today.
Cheers to 2022 and to start back to PSMF days for a few moths for a cut.” – Tiffany

Most people I consult are doing keto totally wrong. Get fast results with the my NEW Keto Packages!

Click HERE to check out my NEW Keto Packages!


Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Anonymous says:

    I don’t have a cast iron skillet – will it work just as well in a baking dish or casserole dish?

  • Anonymous says:

    I love this comment from Rob! This is how I eat too! I can’t afford grass fed beef or organic chicken…so I don’t stress over it; I just do the best I can.

    I feel so much better since eliminating all the junk I used to eat and focusing on a low glycemic load diet.

    I am joining your forum! Thanks for a great website!

  • Anonymous says:

    Hi! I tried to sign up with another username/email, because I gave an incorrect email when I first registered. The message was that I can’t register multiple accounts on one computer. What should I do? I’d really like to be part of this forum. So sorry. I have multiple emails for different functions, and I messed up entering the email address. That’s what I get for juggling too many hats.

  • Emilie says:

    My family always had these growing up! Thanks for a healthy version!

  • Anonymous says:

    Awesome recipe – I used to love those pancakes but they never had a name at my house.
    Not to sound all bleeding heart, but I have to comment though – although it’s not a requirement on a program like yours to find cage-free, organic eggs from chickens “that did yoga every morning”, it is nice to eat meat and animal products that come from animals that didn’t have a sad, horrible, cramped, dark life before they died or were used up for our food. Like the lady said earlier, not everyone can afford free range and grass fed products for every meal and it’s nothing to work yourself up about, but do the best you can.

  • Angie says:

    I love Rob’s testimony. I’m so glad I found you on Facebook through a friend and I purchased your slow cooker book just recently. I’ve been on a roll doing all kinds of recipes for myself and for my family. I hope to transition them slowly into low carb and eating healtyfied vs. all the junk I’ve been feeding them and we’ve been accustomed to. I just ran out of Jay Robbs whey protein so I’m getting ready to order more through your Amazon link. Thanks again for all you do.

  • Anonymous says:

    will you be doing a post about what you eat on a daily basis. I thought I recalled reading that you were working on a post about what you and your hubby consume on a daily basis. I need to get on the ball start eating the maria way but I am one of those people who needs instructions. I have been tellin myself meats/veggies no carbs and I still can’t get it right.

  • alonamusic says:

    Those look amazing:) And yes, please do that post about what you eat. I just read a few articles that different body types deal better with different types of food. For example, if I tend to store fat on my thighs, I can eat more carbs than “apple”-shaped people, but should be careful not to overdo fats. What are your thoughts on that? Thanks:)

  • Anonymous says:

    Hi Maria, I read in one of your post about the importance of evening primose oil and now I cant find it. Could you give me the link to it and how much of it I should take a day?

  • Joann says:


    Scrumptious! What’s the diameter of the skillet? Thanks.

  • Anonymous says:

    I just made this and its like eggs inside, not bad but wondering if an ingredient is missing? Like almond or coconut flour?

    • They are an eggier pancake.

    • Cassie says:

      I was just about to comment along the same vein. I like it enough, but to me it much more closely resembles a sweet scrambled egg or omelet than a smooth or creamy Dutch Baby. I’m thinking of trying to add 3 ounces of cream cheese to the batter if I make it again. Had anybody terrors adding something that lessens the egg texture?

  • Annie B.Ros says:

    Hey Maria,

    thanks for this recipe! I was just wondering: you meant boil for 45-60 sec, not minutes… right? 🙂

  • Anonymous says:

    Any idea what I could use instead of Erythritol? For some reason it upsets my stomach.

    Sarah G

  • Anonymous says:

    If I take a multi vitamin and then take spirulina also is that too much iron?

    • Depends on how much of a dose is in each.

    • Anonymous says:

      Well my multi vitamin says it has 30 mg of iron and it has 100mcg of selenium(as seleno-methionine) so I was wondering if I needed more selenium than that. Also it says it has vit d 2 in it so can I take a vit d 3 supplement as well.

    • Anonymous says:

      And if I take spirulina is that too much as well with the other vitamins…im just trying to get optimal health and give my body what it needs…thank you.

    • Yes, you want D3. It really depends on what your symptoms are. I would need to do a health assessment to know what levels you need. 🙂

  • Anonymous says:

    Also if the multi has magnesium citrate but you recommend the glycinite one should I take both

  • Hannah A. says:

    Am I correctly interpreting the recipe as “(egg white or whey protein)” meaning either of these are a viable substitute for the protein powder? Thank you!

  • Anonymous says:

    Maria, can you tell me if you suggest hormone therapy for estrogen, pregesterone, and testosterone? How can I balance all of them and how can I know which one is off or has too much? I read that some of these cant really be correctly tested through blood test so how else will I know whats truly wrong and some natural ways to fix them. I dont want to have to take synthetic hormones or tinker too much with them that its unhealthy. Thanks Maria and you give amazing information through your articles.

  • Anonymous says:

    Can i take codliver oil with a vitamin d supplement or is that too much of vit d since cod liver oil has vit d as well?

  • Anonymous says:

    Should I take an omega 3 with the evening primrose oil to even out the omega 6? If so can I eat flax everyday instead of cod liver oil?

    • I would do evening primrose instead of flax. Flax is ok in moderation but it can be estrogenic like soy. I always take a cod liver oil supplement. 🙂

  • Anonymous says:

    I have irregular cycles so does that indicate a hormone problem? I read that blood testing is not accurate for estrgen, pregesterone, and testosterone? How else can I know what im lacking or have too much of?

  • The look is very new to me, considering that it is a pancake. But, I guess it’s because this is a healthified version of pancakes which I would like to try. I am also excited to try the “Dairy Free Caramel Sauce” seems like a perfect fit for this pancake. Thanks for sharing this recipe. 🙂

  • Mandy says:

    Hi Maria…just a quick question…do you use whey protein isolate or concentrate? I can buy whey protein concentrate in bulk from my favourite health food store, but I always assumed whey protein isolate was better. Can you shed some light on this?


    Mandy Jennings, Gold Coast Australia

  • Barbara says:

    Hi Maria, I took cod liver oil as a child and I remember always gagging and sometimes even throwing up. I have RA, so I really should take but I dread it so. How do you manage it? Is there a way of making it more palatable?
    I need your help badly!
    Thank you Maria. We enjoy your cookbook.

  • Dorothy says:

    Is cod liver oil different from other fish oil? It seems I’ve been reading a lot lately on how fish oil isn’t as good for you as we once thought.
    I took cod liver oil while I was pregnant (never been a big fan of fish but I was determined to help with brain development etc.) and now we’re trying for baby #2, wondering if I should start up again, I wasn’t really a fan. Even the lemon flavor wasn’t doing it for me 🙂

    • cemmerich says:

      You need to get a good quality fish oil and keep it in the fridge. If left out it can go rancid like any omega-3.

  • Tatti says:

    Can I replace Swerve in caramel sauce with my homemade erythritol/xylitol blend?

  • Eva says:

    Do you think using a 10″ skillet would make a difference in the texture or will it just not be as tall?

  • Emm says:

    Could you use egg whites only? If so, how many would you suggest? I’ve discovered that there is less of an eggy taste if you don’t use the yolks.

  • Melanie says:

    Can the batter be made the night before? Does the pancake freeze well after being cooked?

  • Cindy says:

    What is serving size on the sauce

  • Lara says:

    Do you recommend confection swerve or granule?

  • Lisa says:

    Hey Maria – This looks yummy! I’m nut-free, is it ok to replace the almond milk with coconut milk?

  • Olya says:

    OMG, the best breakfast ever!!! I can’t believe I missed out on them for so long! Thank you, Maria

  • Anita B says:

    Just made this for the first time since I inherited a cast iron skillet a few days ago. It came out perfect and tasted so wonderful. I literally could eat the entire thing and since it’s so low in carbs I just might. It would be interesting to add cinnamon to the batter before baking…..

  • Appletree says:

    Rather than dome like yours in the picture, I get high sides and a flat middle, uumm, is that normal?

    • Maria Emmerich says:

      It can happen like that sometimes, yes. Make sure whites are really stiff. 🙂

  • Appletree says:

    Sorry Maria, did you mean we need to beat the egg whites until stiff first before adding the other ingredients like the protein bread? Or do you mean just blend in a blender?

    • Maria Emmerich says:

      I’m sorry. Was thinking of a different recipe. You don’t need to make the whites stiff in this recipe. Just combine in a blender. 🙂

  • Carla says:

    If you make this with swerve there are 30g carbs in one serving? Please tell me I’m wrong, my husband and daughter made this for me for Mother’s Day today. I figured it was fine since it was your recipe but they used the swerve. Now I think I ate 30g carbs in one meal. Bad when I only eat 25g a day.

  • Carla says:

    Yeah!! Thanks Maria!

  • jill says:

    Hi! I am wondering if coconut cream can be substituted for the coconut milk in the syrup?

  • Christine says:

    Hi Maria, just made this wonderful meal and it was so delicious! Thank you!

  • Stacey says:

    I’ve looked at this recipe several times but finally decided to try it today. It is so good! I wish I had made it sooner. I love the swerve. It tastes so good but every time I eat it my esophagus feels funny, like it’s burning slightly. I don’t know why it should do that.

  • Teresa says:

    Help! I had an issue while making the syrup. It separated during the simmer process and became somewhat grainy. The sweetness is over the top! Do you have any suggestions?

  • Melanie says:

    This recipe has become a staple in our house. All my picky kids LOVE it and we even have it some nights for “brinner.” Thank you so much, Maria! This is such a winner. I double it every time and I bake it in glass pie dishes since I don’t have two cast iron pans and it turns out great.

  • michele says:

    Not sure what I am doing wrong…..mine comes out flat and rubbery. Am I blending it too long?

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