fbpx Skip to main content

The BEST Keto Pancakes

The BEST Keto Pancakes

Testimonies of the Day

“I bought your meal plan the big one 🙂 Really enjoying it. I actually lost 14lbs the first 12 days. Wow! Never lost that even in 1 month before.” Mary

“On day 8 of the 30 day Accelerated plan right now, dropped 9 pounds (from original 123 lbs)!”  Teri

“Maria, I just have to give you a BIG BIG thank you! I just started your 30 day meal plan and in 2 weeks, I’ve dropped 11 pounds total. I can definitely tell and it’s making me super excited to keep going. I am NOT hungry ever and I love how easy it is to follow. It takes all the pain and thinking out of the planning. It’s so, so simple and fail proof. I am learning how to eat proper proportions and and what to eat and when. I hate calorie counting and never wanted to do that. This was definitely the best thing I’ve ever done. Thank you girl. You are a huge inspiration.” -Rebecca

If you want to get started like Mary, Teri and Rebecca, click HERE to get you on the right path!  You deserve it!


The BEST Keto Pancakes

We call these keto pancakes Flappers!

I love taking my son, Micah, out on dates on Saturday mornings. We found a total gem of a place in Minnesota called The Colassal Cafe. I also saw that they were featured on Diner’s Drive-Ins and Dives! One of the restaurant’s specialties was Flappers.


CLICK HERE to get keto syrup with good ingredients!


The BEST Keto Pancakes

Maria Emmerich
Course Bread, Breakfast, Dairy Free, Nut Free, Vegetarian
Cuisine American
Servings 8
Calories 409



  • 1/2 cup coconut flour OR 2 cups blanched almond flour
  • 1/2 teaspoon baking powder
  • 1/4 cup Natural Sweetener or erythritol and 1/4 tsp stevia glycerite
  • 1/2 teaspoon Redmond Real salt
  • 1 cup unsweetened almond milk
  • 2 tablespoon butter or coconut oil, melted
  • 7 large eggs 4 if using almond flour
  • 1 teaspoon apple extract or vanilla, but apple tastes great with the Brie Cheese!


  • brie cheese
  • walnuts


  • 1/2 cup butter
  • 1/2 cup Natural Sweetener or xylitol
  • 1/2 cup unsweetened almond milk
  • 1/2 teaspoon guar gum optional thickener (or use THIS syrup)


  • In a large bowl, combine the coconut flour, baking powder, natural sweetener and salt. In a separate bowl, combine the almond milk, melted butter or oil, eggs and extract. Stir the egg mixture into the coconut flour mixture.
  • Place coconut oil or spray a skillet with coconut oil spray and heat to medium high heat. Pour the batter onto the hot skillet to make circles to your desired size. Cook the pancakes until bottom is golden brown and carefully flip the pancake. Cook the pancakes on the other side until golden on each side. Repeating with remaining batter.
  • Meanwhile, make the sauce by placing the butter in a saucepan over high heat. Using Swerve: Before you begin, make sure you have everything ready to go - the cream and the butter next to the pan, ready to put in. Work fast or the sweetener will burn. Heat butter on high heat in a heavy-bottomed 2-quart (2 L) or 3-quart (3 L) saucepan. As soon as it comes to a boil, watch for specks of brown (this is brown butter....so good on veggies!). Immediately add the Swerve and the almond milk to the pan. Whisk until sauce is smooth (whisk in guar gum if desired). Let cool in the pan for a couple minutes, and then pour into a glass mason jar and let sit to cool to room temperature. Store in the refrigerator up to 2 weeks.
  • Using Xylitol: Again have everything ready. Wear oven mitts; the caramelized sugar will be much hotter than boiling water. In a heavy-bottomed 2-quart (2 L) or 3-quart (3 L) saucepan, heat sweetener on moderately high heat. As it begins to melt, stir vigorously with a whisk or wooden spoon. As soon as it comes to a boil, stop stirring. You can swirl the pan a bit if you want, from this point on. As soon as all of the xylitol crystals have melted (the liquid should be dark amber in color), immediately add the butter to the pan. Whisk until the butter has melted. Once the butter has melted, take the pan off the heat. Count to three, then slowly add the almond milk to the pan and continue to whisk to incorporate. Note that when you add the butter and the cream, the mixture will foam up considerably. Whisk until caramel sauce is smooth (whisk in guar gum if desired). Let cool in the pan for a couple minutes, then pour into a glass mason jar and let sit to cool to room temperature. Store in the refrigerator for up to 2 weeks.
  • Place pancakes on a plate, top with walnuts, brie, and sauce. Enjoy! Makes 8 servings.


Almond Flour Pancakes = 375 calories, 35.8g fat, 13.4g protein, 3g carbs, 1.6g fiber
Coconut Flour Pancakes only (no sauce) = 116 calories, 7.9g fat, 6g protein, 5.7g carbs, 3.1g fiber
Almond Flour Pancakes only (no sauce) = 102 calories, 9g fat, 4.4g protein, 1.1g carbs, 0.9g fiber


Calories: 409 | Fat: 36.5g | Protein: 15.8g | Carbohydrates: 6.4g | Fiber: 4.2g | P:E Ratio: 0.4





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.".


  • Serendipity says:

    Oh, wow! I can’t wait to try these! Sunday morning flappers coming up!

  • Anonymous says:

    This may be a dumb question, but what is considered to be a serving? Is it one flapper… With how much sauce?

  • Jodi says:

    How can i make these egg free? My daughter is allergic to egg

  • Anonymous says:

    Maria, have you tried making a caramel sauce with Just LIke Sugar’s Brown sugar? It’s SO good. (Swerve has maltodextrin in it, which makes me sick)

  • Anonymous says:

    I made these this morning. They tasted great. The only thing is mine look good in the pan cooking, when I take them out they shrink! What am I doing wrong? I used coconut flour, so do I need to add more coconut flour to make it thick and fluff like the picture? Also, thank you for recommending oven mittens (next time I will wear them), hot sugar on the hands is not fun.

  • Anonymous says:

    how much Splenda would you use instead?

  • Anonymous says:

    I know this is off topic, but is swerve and stevia safe for pregnancy?

  • Anonymous says:

    Do these taste like coconut or does the extract cover up the coconut flavor?

  • Abbie says:

    Made the pancakes (sans brie & topping) for breakfast yesterday. My gluten loving boyfriend loved them! He said after those, I could make any of your recipe’s that I want- he will try them all! Thank you that I can have pancakes again- and that I don’t have to make two different kinds anymore!

  • LINDA BARES says:

    Would erythritol work in place of Swerve to make the sauce?

  • Rheanna S. says:

    Made these this morning. Delicious!!!

  • Anonymous says:

    What do you order when you go out to eat? I have a hard time eating healthy when I go out to eat.

  • Anonymous says:

    These were delicious. Next time I will make the sauce too!

  • Stephany13 says:

    Do you not use ez sweetz either since it is liquid splenda? I won some from another low carb blog and I am trying to use up my supply before ordering the other stuff. I am about to make so my boys can have them for breakfast tomorrow morning.

    Thanks for your help,

  • Anonymous says:

    When I looked at the link for the coconut flour to buy I looked at the nutriton infor it said that it had 64.8 g carbs. Doing the math and subtracting the fiber, the net effective carbs do not add up to what you have, is there something I am missing??

    • The coconut flour I use is 64g carbs per cup (25g net carbs). I use half a cup in this recipe and it is 8 servings give 1.5g net carbs from the coconut flour. 🙂

    • Anonymous says:

      Okay, I guess that is where I got confused, because I followed the link provided for the recipe, and it said a serving size was 3.5 oz which is roughly a half a cup. I am still confused, is the flour linked different than the one you use?

    • 3.5 ounces is actually about 1 cup. 🙂

  • Miss Deb says:

    The xylitol smoked like crazy when I made the sauce–should I turn my heat down next time (I had it at medium) or is that normal? Or do i need a heavier pan?

  • Aleigh says:

    5 STARS! I have registered for the blog twice, but I am still not receiving anything by email. 🙁

    • Aleigh says:

      …or I guess I should say Newsletter. Maybe your Newsletter is different than your blog posts?

    • cemmerich says:

      The newsletter is just emails of new posts when I post them. You will get a confirmation email from feedburner. Maybe check your spam folder. 🙂

  • Randi says:

    I have made the sauce twice. its great but I had a big problem with the Xylitol. It melted and then started smoking (gaseous) and clouded up my whole house and was awful. I kept waiting for a boil and it never boiled just made more “gas” smoke. I turned off the heat and just added the butter and then it boiled like crazy. Have you made it with Xylitol?

  • Margaret says:

    Is there a print friendly version available of your recipes? I have most of your cookbooks as ebooks but for some reason I am stuck on the wrong side of the digital divide in the kitchen. When it comes to cooking apparently I’m an old fashioned girl who prefers paper.

  • Joy Couture says:

    Can you substitute Just Like Sugar for the Swerve? If so, same amount? Thanks!

  • Stacie says:

    Hi Maria. Do you have a recommendation on using both almond flour and coconut flour for this recipe? I’m not crazy about baked goods using either one alone; however, I recently found a biscuit recipe that used both (the ratio was something like 1.5 cups almond flour to 2 tablespoons coconut flour). So, if I used that ratio for this recipe, I know I would need somewhere between the 4 eggs/7 eggs stated in the recipe. Would you suggest 5 or 6?

  • cosav says:

    I made the pancakes – didn’t use the sauce or cheese. They were delicious! One thing is that I thought they were just a little too dense and wondered if I should cut the coconut flour a little. I will give it a try and see what happens. By the way…I didn’t use sweetener in them and used 2 small pancakes as hamburger buns for another meal…they were great and held together well!

  • Amber says:

    I have noticed that you use the swerve confectioners sugar often in your recipes the problem is that they are out everywhere and online. Can you use their granulated version? I did just get a vitamix. Could you grind it in there and turn it into confectioners?

  • jodi says:

    can you tell us what extract you use? I am having a hard time finding apple

  • Melanie says:

    Does the nutritional info include the sauce & topping? If so, what is the cal/fat/carb/protein for just the pancake? Avoiding dairy for now……

    • cemmerich says:

      I added it above. Good example of how skewed the % can get without added fat. I would make the sauce with coconut oil. 🙂

  • Lisa says:

    Oh my GOODNESS!! I have finally found my “go to” pancake!! Thank you!! I grew up with my grandmother’s scratch pancakes, and as an adult, that is the only recipe I would use for pancakes. So far, I had not found a low carb pancake that was even close. THIS is IT!! Thank you, Maria, this is a delicious KEEPER!! 🙂

  • Ashlie says:

    These were delicious! I made them with the Apple extract the first time, then tried it with banana. Both were delicious, but the Apple was the best. The banana is great on the waffles or as a glaze on the zucchini donuts. Still haven’t found anything I don’t like. Thanks Maria!

  • Hélène says:

    Made these today and they were soooo runny 🙁 . (I used large eggs) I added 2T more coconut flour, that did nothing. I tried making a couple to see if the heat would swell them up. Nope, it was like cooking watered down eggs. I finally had to add almost a cup of grain flour so I wouldn’t waste the bowl of precious ingredients. If I added anymore coconut flour they would have been inedible. They were quite good & filling but had had to have grain in them 🙁
    I dont know what to lessen–the milk, the eggs, both? And why did no one else have this problem?

    • cemmerich says:

      What brand coconut flour? Some brands (like bob’s red mill) don’t absorb as much moisture as others. 🙂

  • Wendy says:

    I made these this morning and the pancakes were amazing. However I had serious problems with the Xylitol and only used 6 eggs with the Bob’s Red Mill Organic Coconut flour. For the syrup, I used NuNaturals Xyltitol crystals and used medium high heat (7.5 on my LG stove). The xylitol melted fine, but did nothing for 5 minutes, until is started smoking like crazy. It filled my whole house and I had to open all of the doors (it was 30 degrees outside). The xylitol did not boil until I turned it up to 9 and while I stood there swirling my smoking pan (an All Clad saucier), it finally boiled and started to turn light amber. I continued until it was a medium amber tossed in the butter. From here on out the recipe went as instructed, but it tasted a bit off, and was not very sweet at all. I had some Hannaford Truvia and added 3 TBS and that made it taste better. There must be a better way to make a good maple syrup substitute. Otherwise, the pancake recipe is a definite keeper!

  • Nadège says:

    Hi Maria!
    I’m a little bit confuse regarding net carbs per serving for pancakes only (they look amazing!!!) if I use coconut flour (2 g) versus almond flour (.5g). It seems like a big difference, is the number ok? Intrybtonkeep my net carbs a day around 25 so I want to be sure if I go with the alnobd version.

  • Jolene says:

    I don’t have brei cheese. Can you substitute cream cheese?

  • Connie says:

    Hi Maria. I have been on a keto diet for a few months now with great success. 50 lbs gone and unbelievable health improvements. I just came across your site and have spent the day just trying to take in the wealth of info you’ve shared. Thanks sooo much!! My question…on the nutrition info you have the almond pancakes having more fat % on the pancake only and less fat % on the pancake with toppings. Am I reading something wrong?

    • Maria Emmerich says:

      Way to go!!!

      Yes, the topping like walnuts add carbs. Plus the calories are so low on just pancakes, it can skew %. 🙂

      • Connie says:

        I’m having a problem understanding how the almond crust has more fat % than the coconut crust before you add toppings, and the coconut crust has more fat % after you add toppings if the toppings are the same on both crust. I think I worded it wrong in my previous post. I believe the almond flour has a higher fat % but now I’m confused. By the way, making your beef stroganoff as I type. Going to try to convert my 20 yr old son who has allergies.

  • Ty says:

    Best thing that ever happened to my mouth

  • Mama Owl says:

    Maybe a stupid question, but…. we do not like sweetened pancakes. 1/4 cup of sweetener is a large amount. If I left it out, would the recipe still work and not be runny?

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Free Email Updates

Don't miss any of our free content or sales!

We respect your privacy. We never share your information with anyone.