Fluffy Keto Pumpkin Pancakes | Healthy, Gluten-Free, Sugar-Free

Healthy | Sugar- Free | Gluten-Free | Dairy-Free | Keto | High-Protein

Nothing beats a warm, soft, and fluffy pumpkin pancake for breakfast, especially when it’s made with healthy and low-carb ingredients! These Fluffy Keto Pumpkin Pancakes are perfectly tender and incredibly delicious. With the perfect hint of pumpkin and cosy spices, every bite is like a taste of autumn in your mouth. They’re low-carb, sugar-free, gluten-free, and dairy-free, making them a guilt-free indulgence that doesn’t compromise on flavour or texture.

Whether it’s a cosy morning breakfast or a midday treat, these pancakes are sure to satisfy your cravings while keeping you on track with your keto goals. You’ll love the beautiful aroma of pumpkin pie spice filling your kitchen, making every morning feel special and setting the perfect mood for a lovely start to the day.

The combination of almond flour, lupin flour, and coconut flour creates a fluffy yet filling texture that’s perfect for keto-friendly pancakes. Pumpkin purée adds natural moisture and just the right touch of sweetness. Cinnamon and pumpkin pie spice bring that warm, comforting flavour you love. For something extra special, top them with a scoop of homemade sugar-free vanilla ice cream, drizzle with sugar-free maple syrup, and finish with a spoonful of creamy, nutty pumpkin almond butter sauce. The sauce is smooth and sweet, creating a delicious contrast to the soft pancakes.

I love pumpkin, and it’s one of my favourite vegetables because it’s so versatile. You can make everything from savoury dishes to sweet desserts with it. I always make my own pumpkin purée at home because it’s silky and soft, and I never use canned pumpkin. It’s quick and easy to prepare, and I keep it in the fridge for use in all sorts of recipes, from healthy snacks to desserts.

These pancakes are perfect for a comforting breakfast, a quick post-workout meal, or even a special brunch with family. You can also enjoy them as a delicious afternoon dessert. These Fluffy Keto Pumpkin Pancakes are made with wholesome ingredients and are sure to become a staple in your kitchen all year round. For the freshest flavours, try making your own homemade almond butter, almond milk (without preservatives), and pumpkin purée. It truly makes all the difference.

Ingredients Needed

For Pancakes:

• Almond flour: Provides a light, nutty texture while keeping the pancakes low-carb and gluten-free.
• Lupin flour: Adds protein and fibre for a fluffy yet filling texture, while keeping the recipe low-carb.
• Coconut flour: Helps absorb moisture and fluffs up the batter for a light texture.
• Baking powder: Helps the pancakes rise, making them soft and fluffy.
• Baking soda: Enhances the rise and reacts with the pumpkin purée for a lighter texture.
• Cinnamon & Pumpkin Pie Spice: Infuse warm, cosy autumn Flavors into the pancakes.
• Pumpkin purée: Adds moisture, natural sweetness, and a rich pumpkin flavour. For the best results, use silky and soft homemade pumpkin purée. Make your own silky pumpkin purée with this easy recipe here.
• Monk fruit sweetener: Keeps the pancakes sugar-free with just the right sweetness.
• Eggs: Bind the ingredients and help create a fluffy texture.
• Unsweetened almond milk: Adds moisture while keeping the pancakes dairy-free. For a creamy, fresh taste, you can easily make your own almond milk. See how to make almond milk here.
• Vanilla extract: Adds a subtle sweetness and depth to the flavour.
• Lemon juice or vinegar: Helps the egg whites whip up to stiff peaks, adding lift to the pancakes.
• Almond butter: Adds richness and a nutty flavour to both the batter and the sauce, providing creaminess. Check out how easy it is to make your own almond butter here for a healthier, richer, fresher taste!

Almond Butter Pumpkin Sauce:

• Pumpkin purée: Adds creaminess and a hint of sweetness to the sauce.
• Almond butter: Creates a smooth, nutty, and rich base for the sauce.
• Sugar-free maple syrup: Adds sweetness without the carbs, complementing the pumpkin and almond Flavors.

Is This Recipe Good for Post-Workout?

Yes, these pancakes are a great post-workout option! Here’s why:

• Packed with protein from eggs, almond flour, and lupin flour
• Healthy fats support energy and muscle recovery
• Low in carbs but still satisfying and energizing
• High in fiber to keep you full and support digestion
• Naturally sweetened with monk fruit for stable blood sugar
• Easy to digest, so they won’t leave you feeling heavy
• Great with add-ons like almond butter or protein-friendly yogurt
• Perfect for sweet cravings after training without the guilt

Health Benefits and Nutrition

• Rich in Vitamin A and Beta-Carotene
  Pumpkin purée is naturally high in beta-carotene. It supports your immune system, eye health, and helps keep skin glowing.
• High in Fiber
  Pumpkin, lupin flour, and coconut flour provide fiber that helps digestion, keeps you feeling full, and supports blood sugar balance.
• Protein-Packed
  Eggs, almond flour, and lupin flour add a boost of protein. This supports muscle recovery and helps keep your energy steady.
• Healthy Fats for Fullness
  Almond flour and almond butter are full of good fats. They help you feel satisfied and support heart health.
• Naturally Low in Sugar
  Monk fruit sweetener adds sweetness without spiking your blood sugar. It’s a great choice for low-carb and keto diets.
• Antioxidant-Rich
  Pumpkin, cinnamon, and warm spices contain antioxidants that help protect your cells and reduce inflammation.
• Gluten-Free and Grain-Free
  Made with almond, lupin, and coconut flours, this recipe avoids common allergens and supports easier digestion.
• Dairy-Free
  The use of almond milk and no dairy makes this recipe perfect for anyone avoiding lactose or dairy products.

Tips to Make the Best Fluffy Pumpkin Pancakes

1. Sift the dry ingredients: Always sift your flours and dry ingredients! Sifting breaks up any lumps and makes the flour lighter and airier, helping your batter come together smoothly and ensuring a fluffier pancake. Sift the almond flour, lupin flour, coconut flour, baking powder, baking soda, cinnamon, pumpkin pie spice, and sweetener into a large bowl. This ensures all the ingredients are well combined and the batter is lump-free and smooth. Whisking everything together after sifting helps distribute the leavening agents evenly, so your pancakes rise perfectly!
2. Separate the egg yolks and whites: This is key to getting your pancakes light and fluffy! Beating the egg whites until stiff peaks form adds air to the batter, making the pancakes rise beautifully. Keeping the yolks and whites together won’t give you that same fluffiness, as the fat in the yolks prevents the whites from whipping properly.
3. Add lemon juice or vinegar to the egg whites: Just a little bit of lemon juice or vinegar helps stabilise the egg whites as you beat them. This keeps them from deflating and adds a touch of acidity, which reacts with the baking powder and soda, creating more bubbles. The result? Extra fluffy pancakes!
4. Fold in the egg whites gently: When it’s time to add the beaten egg whites to the batter, be sure to fold them in carefully. Folding, rather than stirring, helps preserve all the air bubbles in the egg whites. This technique keeps your pancakes light and airy, making them rise perfectly.
5. Scoop and press the batter: Scoop about 1/3 cup of batter onto the skillet. I like using an ice-cream scoop, it makes the process so much easier! Once you’ve added the batter to the pan, gently press down on the top of the pancake with a spatula to flatten it slightly.
6. Cover the pan while cooking: For ultra-thick and fluffy pancakes, cover the pan with a lid while the first side is cooking! This traps steam inside the pan, helping the pancakes rise more. Once you flip them, you don’t need to use the lid anymore.
7. Cook over medium heat and flip carefully: Medium heat is just right for cooking your pancakes evenly without burning them on the outside. Cook for 2-3 minutes until golden and bubbles form around the edges. Flip and cook the other side for another 1-2 minutes. For this pancake, I like a bit of crispiness on the outside, so cooking them a little longer on each side helps achieve that perfect texture. Be gentle when flipping to keep them from breaking or losing their shape.

Fluffy Keto Pumpkin Pancakes | Healthy, Gluten-Free, Sugar-Free

Annie, Healthy Food by Annie

These Keto Fluffy Pumpkin Pancakes are soft, fluffy, and bursting with warm pumpkin spice. Low-carb, sugar-free, and gluten-free, they’re the perfect guilt-free indulgence for breakfast, brunch, or a healthy dessert! 

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Course Breakfast, Brunch, Dessert

Cuisine Dairy-Free, Gluten-Free, Keto, Sugar-Free

Servings 8 large pancakes

Calories 92 kcal

Ingredients

  

Dry Ingredients:

• 1/4 cup (30g) Almond Flour
• 1/4 cup (30g) Lupin Flour
• 2 tablespoons (15g) Coconut Flour
• 1 teaspoon Baking Powder
• 1/2 teaspoon Baking Soda
• 1 teaspoon Cinnamon
• 1/2 teaspoon Pumpkin Pie Spice
• 3 tablespoons Granulated Monk Fruit Sweetener or sweetener of choice

Wet Ingredients:

• 1/4 cup (60g) Homemade Pumpkin Purée or canned
• 2 Large Eggs + 1 Egg White
• 1/4 cup (60ml) Unsweetened Almond Milk (or milk of choice)
• 1 teaspoon Vanilla Extract
• 1 teaspoon Lemon Juice or Vinegar
• 1 tablespoon Homemade or Natural Almond Butter or nut butter of choice

For Cooking:

• 1 teaspoon Coconut Oil or your choice of oil

For Serving:

• Additional Sugar-Free Maple Syrup for drizzling

Almond Butter Pumpkin Sauce (Optional):

• 2 tablespoons Pumpkin Purée
• 3 tablespoons Homemade Almond Butter or nut butter of choice
• 1-2 tablespoons Sugar-Free Maple Syrup

Instructions

 

• Mix Dry Ingredients:

  Sift the almond flour, lupin flour, coconut flour, baking powder, baking soda, cinnamon, pumpkin pie spice, and granulated sweetener into a large bowl. Whisk together until combined.
• Prepare Wet Ingredients:

  In a separate bowl, whisk the egg yolks with the pumpkin purée and vanilla extract until smooth.
• Combine:

  Add the dry ingredients to the wet mixture and stir until fully combined.
• Whip Egg Whites:

  In another bowl, beat the egg whites with lemon juice or vinegar using an electric mixer until soft peaks form. Continue beating until stiff peaks form.
• Fold in Egg Whites:

  Gently fold half of the whipped egg whites into the batter, then fold in the remaining half. If the batter feels too thick, add a little more milk of choice to reach the desired consistency.
• Cook Pancakes:

  Heat a non-stick skillet over medium heat and add 1 teaspoon of coconut oil to the pan. Let the oil warm up. Scoop about 1/3 cup of batter onto the skillet, gently press down on the top of the pancake with a spatula to flatten it slightly and cover the pan with a lid. Cook for 2-3 minutes until golden and bubbles form around the edges. When you flip the pancake, there’s no need to use the lid. Cook the other side for another 1-2 minutes until golden.
• Repeat:

  Continue with the remaining batter, greasing the skillet between batches.
• Make the Sauce (Optional):

  In a small bowl, whisk together the pumpkin purée, almond butter, and sugar-free maple syrup until smooth.
• Serve:

  Place a spoonful of pumpkin almond butter sauce on the side of the plate, dragging it across with a palette knife or the back of a spoon. Stack the pancakes on the plate. For an extra indulgence, add a scoop of  sugar-free vanilla ice cream on top, and drizzle some sugar-free maple syrup over them, or serve them as you like.
• Enjoy:

  Serve warm and enjoy your delicious pancakes!

Video

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Notes

Note: Make sure to read “Tips to Make the Best Fluffy  Keto Pumpkin Pancakes.”

 

Nutrition Facts per Serving:

Nutrition per serving: 1 of 8 pancakes (about ⅓ cup batter each), Calories: 92 kcal, Protein: 5 g, Carbohydrate:4.4 g, Net Carb: 2.1 g, Sugars: 0.8 g, Fat: 7.1 g, Saturated Fat: 2.8 g, Fiber: 2.3 g, Cholesterol: 47 mg

 

Nutrition Facts Notes:

• Lupin flour and eggs provide most of the protein, helping balance the recipe.
• Almond flour, coconut flour, and almond butter supply healthy fats and fiber, keeping net carbs low.
• Pumpkin purée adds vitamins, fiber, and natural sweetness with very little sugar.
• Works well for low-carb or keto diets, especially when paired with sugar-free syrup or toppings.

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These values are approximate and actual values may vary based on the specific brands or type of ingredients used.

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