Sunday, October 9, 2011

Less Than 1 Carb Pancakes

A hot stack of flapjacks sounded amazing after being on a low calorie, sugar and carbohydrate restricted diet for 44 days! I made these pancakes for Sunday morning brunch served with Joseph's sugar free maple syrup, bacon, and hot coffee ^_^

1 Carb Pancakes
  • 4 ounces cream cheese (360 calories, 4 carbs, 8 grams protein)
  • 2 eggs (160 calories, 14.6 grams protein)
  • 1/2 c. egg whites (59 calories, 1 carb, 12 grams protein)
  • 6 Tbsp. Flax meal (180 calories, 9 grams protein, 12 grams fiber)
  • 2 Tbsp coconut flour (62 calories, 1 carb*, 4 grams protein, 6 grams fiber)
  • 2 Tbsp. Sugar Free vanilla syrup
  • 1 tsp. cinnamon (6 calories, 0.7 carbs*, 1.2 grams fiber)
  • 1/2 tsp. baking powder
*To calculate net carbs I subtract the amount of fiber from the number of carbohydrates. For most ingredients the fiber cancels out the carbs, or there isn't fiber at all such as the egg whites. I use that number as the total carbs, but I leave the original amount of fiber as the same. You can do it the other way, listing the total carbs, then the amount of fiber and total it up afterwards, you would get the same number.

Preparation & Cooking Instructions

Allow cream cheese and eggs to come up to room temperature, about 20 minutes. In a bowl combine all of the ingredients and with a whisk stir to combine. The mixture should come together relatively easy. The coconut flour is really what helps thicken the batter. If you only have flax meal you may need to use 10 full tablespoons versus 6 plus the 2 from the coconut. Heat a non-stick skillet over medium heat. Use a 1/4 cup measure to drop your pancakes, if you don't overfill the measuring cup this should make you 8 pancakes. Brush the pancakes with melted butter and top with syrup. Enjoy!

A quick tip! If you like the idea of a high fiber/protein and low carbohydrate breakfast but don't have the time to make these, then cook up a huge batch over the weekend. All you have to do is lay them on a cookie sheet to freeze them. Then put them in stacks of two or three and pop them in Ziploc baggies. When you're ready for breakfast you can grab a bag out of the freezer, throw them in the microwave (takes less than a minute) or if you take them to work with you they'll thaw in the car, and by the time you're ready to eat it literally takes seconds to throw these together. 

Nutrition Break Down, Per Pancake
  • 103.375 calories
  • 0.8375 grams net carbs
  • 5.95 grams protein
  • 2.4 grams fiber


Mary @ Bites and Bliss said...

That sounds delicious! I never thought to add cream cheese to pancakes before. Great idea!

Ashley's Cooking Adventures said...

Healthy pancake recipes are hard to find! Where do you find coconut flour?

Healthy & Homemade said...

It works really well in place of adding canola oil or extra eggs =D

Healthy & Homemade said...

I LOVE pancakes, but boxed recipes are terrible and most homemade call for buttermilk. I found the coconut flour at Sprouts, but I'm sure any store with an organic aisle that carries Bob's Red Mill brand products would have it ^_^ You could also sub almond meal, the coconut really helps thicken the whole thing =D

Stephanie Liu said...

WOW 1 carb! I can't wait to try this out for myself.

Ashley's Cooking Adventures said...

Thanks! I found the Bob's Red Mill coconut flour the other day and will give this a try ASAP! :)

Healthy & Homemade said...

They're almost too good to be true =D

Healthy & Homemade said...

Woohoo! =D Hope it turns out alright.

Ashley's Cooking Adventures said...

Made them this morning, they are awesome! I modified a bit...used 4 whole eggs and a half cup of pecans. Could I have your permission to share this recipe on my blog? I'll give you the credit and link it to your blog! :) Thanks!

Healthy & Homemade said...

Oh absolutely! I've been tweaking the recipe too =P I realized you really have to thin it out with some water near the end of cooking, the healthy flour just sucks up all of the moisture in the batter and you don't really have enough left to make the rest thin and fluffy. Definitely blog it, I'm so glad you liked it Ashley =D