Recipes · American · Breakfast
Berry and Cream Keto Pancakes
One serving has 505 kcal and 12 g protein, and at least a fifth of a woman's daily need of vitamin A (57%), cobalamin (42%), riboflavin (41%), choline (39%), selenium (35%) and phosphorus (31%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (222 g)
- Difficulty: Easy
- Diets: Gluten-free, Ketogenic (Keto), Low carb, Halal, Kosher
- Contains: dairy, egg
Ingredients
- 50 g Egg, whole, raw, fresh
- 50 g Cream cheese, light
- 2 g PSYLLIUM HUSK SOLUBLE FIBER POWDER
- 12.5 g Coconut oil
- 57.5 g Cream, heavy
- 50 g Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)
Method
- In a medium-sized mixing bowl, combine the eggs, cream cheese, and psyllium husk. Use a whisk or hand mixer to blend the ingredients until smooth and well combined. The psyllium husk acts as a binder, giving the pancakes a fluffy texture. Let the batter sit for 5-10 minutes to thicken slightly.
- Place a non-stick skillet over medium heat and add butter or coconut oil. Let it melt and coat the skillet evenly. Avoid overheating the skillet, as medium heat ensures the pancakes cook through without burning.
- Using a spoon or a small measuring cup, pour the pancake batter onto the skillet to form small pancakes. Keeping them small (approximately 8-10 cm in diameter) makes flipping easier. Cook for 3-4 minutes on one side until bubbles form on the surface, then carefully flip and cook for another 3-4 minutes until golden brown. Remove the cooked pancakes from the skillet and keep them warm while repeating the process with the remaining batter.
- In a separate bowl, pour the heavy cream. Use a hand mixer or whisk to whip the cream until soft peaks form. Be careful not to overwhip, as it may turn grainy.
- If using fresh strawberries, slice them thinly for an appealing presentation. Other berries like blueberries or raspberries can be used whole.
- Stack the pancakes on a serving plate. Top each pancake stack with a generous dollop of whipped cream and a handful of berries. For extra flavor, drizzle with a small amount of melted butter or a sprinkle of powdered sweetener (optional for keto).
- Chef's Tips Psyllium Husk: Do not skip this ingredient; it acts as a binder and adds a fluffy texture to the pancakes. Letting the batter rest allows the psyllium to absorb liquid and thicken. Cooking Pancakes: Keep the heat at medium to prevent burning. If the pancakes are browning too quickly, reduce the heat. Berries: Fresh berries work best, but if using frozen ones, thaw them first and pat them dry to avoid excess liquid on the pancakes. Whipped Cream: Chill the bowl and whisk before whipping cream for faster and fluffier results.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 505 kcal | 24% |
| Carbohydrates | 14 g | |
| Water | 148 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 12.1 g | 25% |
| Tryptophan | 0.08 g | |
| Threonine | 0.28 g | |
| Isoleucine | 0.34 g | |
| Leucine | 0.56 g | |
| Lysine | 0.46 g | |
| Methionine | 0.19 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.35 g | |
| Tyrosine | 0.25 g | |
| Valine | 0.44 g | |
| Histidine | 0.16 g | |
| Fat | 45.9 g | |
| Monounsaturated | 9.9 g | |
| Polyunsaturated | 2.5 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 2 g | |
| Saturated | 29.7 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 278 mg | |
| Calcium | 144 mg | 14% |
| Copper | 0.07 mg | 8% |
| Iron | 1.4 mg | 8% |
| Magnesium | 16.5 mg | 5% |
| Manganese | 0.09 mg | 5% |
| Phosphorus | 214 mg | 31% |
| Potassium | 293 mg | 6% |
| Selenium | 19.1 µg | 35% |
| Sodium | 269 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.07 mg | 6% |
| Riboflavin (vitamin B2) | 0.45 mg | 41% |
| Niacin (vitamin B3) | 0.4 mg | 3% |
| Pantothenic acid (vitamin B5) | 0.83 mg | 17% |
| Pyridoxine (vitamin B6) | 0.16 mg | 12% |
| Folate (vitamin B9) | 38.8 µg | 10% |
| Cobalamin (vitamin B12) | 1 µg | 42% |
| Choline | 165 mg | 39% |
| Vitamin A | 398 µg | 57% |
| Vitamin C | 1.6 mg | 2% |
| Vitamin D (D2 + D3) | 41 IU | 7% |
| Vitamin E | 1.4 mg | 10% |
| Vitamin K | 10.8 µg | 12% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.7 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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