If you’ve done any searching for breakfast options that align with the ELMM dietary philosophy of a limited carbohydrate intake, you have probably found countless SAVORY recipes. But what if you are wanting something on the SWEET side of breakfast? If you do a quick search, you may become frustrated with the long, burdensome list of ingredients needed to make sweet breakfast items that are low in carbohydrates. We are, again, here to help!
In order to provide you with a satisfying experience while not jeopardizing your balanced eating habits, we are going to perform an overhaul of the beloved breakfast pancake!
A typical pancake recipe calls for the following ingredients:
- Flour- Typically “white” flour with little to no nutritional value and a high simple carbohydrate load which is more apt to leave you feeling tired and overloaded rather than energized.
- Milk- A hidden source of carbohydrates that most do not consider when analyzing their dietary intake.
- Sugar- Surprisingly, most pancake recipes do not call for a large amount of sugar. (This is likely because of overly sweet pancake toppings, which we will later address). Nonetheless, much like the flour noted above, there is little to no nutritional value in sugar.
- Eggs- A great source of protein and healthy fats. We love this ingredient!
- Butter- When selected with care, such as a grass fed option or ghee, this ingredient offers a great nutritional profile. However, when choosing more refined varieties, the nutritional value diminishes.
The ELMM approved recipe ingredients, as adapted from Low Carb Yum:
- Almond flour- As far as “flours” go, almond flour packs a nutritional punch. It is a low carb option that is full of healthy fat and a bit of protein as well.
- Eggs- See above. We love eggs!
- Water- A replacement for milk. Cuts down on the carbohydrate load of pancakes.
- Oil- When selecting oils for baking, choose milder oils with a balanced fat profile such as extra light olive oil, avocado oil, grapeseed oil, or melted coconut oil.
- Stevia- When selecting an alternative to white sugar, consider stevia, which is derived from the plant species Stevia rebaudiana. However, exercise caution when purchasing stevia products. Purchase those without unnecessary additives such as dextrose.
Now it’s time to look at the recipe:
2 cups almond flour
½ cup water OR sparkling water for fluffier pancakes
¼ cup oil of choice (see above)
1 teaspoon baking soda
½ teaspoon salt
2-3 teaspoons stevia
- Mix ingredients together in a blender or with a hand mixer.
- Let batter stand for 15 minutes.
- Pour batter in silver dollar portions onto hot griddle or pan over medium high heat.
- Flip when pancake edges begin to dry. Add toppings as desired.**
- Cook on second side until golden brown.
**ELMM-approved pancake toppings (use just a sprinkle on each pancake):
- Cacao nibs- low sugar/carb option for chocolate lovers
- Unsweetened coconut flakes
- Chopped nuts
- Fresh berries- lower sugar fruit option
Okay, here is the final thing about this pancake recipe. There is no other pancake topping needed. “WHAT?!?!” you may say. We know this seems tough to handle but we know that overtime, your sweet cravings will begin to dissipate as you teach your body to eat in a balanced way that focuses on fueling your body in the most efficient ways possible.
You can add this recipe to your MyFitnessPal food diary by searching for ELMM- Almond Flour Pancakes. Nutritional information is based on 1 plain silver dollar-sized pancake.