This is a little off target to what I normally post but I just had to spread the word about this recipe I have stumbled across.
4 weeks ago, I decided to start a Ketogenic diet to try and shed some of my pregnancy kgs and prep my body for the inevitable event of wearing a backless bridesmaids dress 5 months post-partum (yikes!).
The best thing by far about changing my eating habits is being able to search and try new recipes. I do love experimenting so this usually ends in me researching 5-10 recipes and then jumping in the kitchen and coming up with my own version using a concoction of what I have read (plus anything else in my pantry).
Today’s craving was pancakes, a big no-no in the Keto world… or is it?
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First, a little about Keto
The Keto Diet is based in theory that if your body does not have carbs to burn, it will burn fat, your body fat.
It is not only a (very) low carb diet it is a high fat diet. The concept being that when there are no carbs to use as energy, your body will use the fat you put in your body (plus some from your butt etc.), convert this into ketones and then burn these as energy a process called ketogenesis.
The fat loss happens when you introduce a caloric deficit into the equation (that just means burning more calories than you consume) Sounds good right?
So far SO good! I have lost 6kgs from when I started and I am still going strong. I have more energy, higher clarity, no bloating and feel great (despite currently navigating the dreaded 4 month sleep regression – more about that LATER).
The best part is that I am not hungry at all! The high fat, moderate protein content of what I am eating is keeping me full and I actually can’t believe how much I am allowed to eat.
You may have to cut carbs, eliminate sugar and adhere to a strict macronutrient percentage guide BUT, to say this diet is restrictive? Is just not an accurate representation. Some days I actually struggle to meet my caloric needs and I find myself getting to enjoy a keto treat….
Ok I can’t tease you like that, here’s the recipe for my keto fat bombs while you are here:
Keto Almond Fat Bombs
- 2 Tbsp Coconut Oil
- 4 Tbsp Almond Spread Can substitute peanut butter in a pinch
- 2 Tbsp Cream Cheese
- 2 Tbsp Unsalted Butter (melted)
- 1 pinch Salt
- 2 Tbsp Coco Powder
- Mix all ingredients in a heat proof bowl over a saucepan of hot water
- Divide into 12 cupcake moulds
- Place on a tray and into the freezer for 2 hours at least
- Store in the fridge after they have set
But I digress,
You are here for guilt free, delicious pancakes, right?
OK. First let’s look at how pancakes are normally made and the fat, protein and carb content. I want you to have a good idea of how amazing this new recipe is and it will only work if we make the comparison.
Now the comparison… drum roll please!
- Calories: 321
- Carbs: 5 grams
- Protein: 21 grams
- Fat: 24 grams
- Look at the difference!
On the Keto diet these ratios are near perfect, although would probably even call for an increase in fat by adding butter on top, yum!
The ideal ratios for ketogenic macros are as follows:
- Fat: 65-70%
- Protein: 20-25%
- Carbohydrates: 5-10%
As a breast-feeding mama with a BMI of 32.5 at starting this diet to now a BMI of 30.4 my calorie intake is sitting at 1900 a day. Breast-feeding burns 500-800 calories today so I can easily create a deficit without exercising at all. Although I am quite active, weightlifting 3 times a week and walking 4kms twice a week.
I am trying to get it down to 23.5 as I know this is where I am most comfortable. You can calculate your own BMI HERE
If you are looking to start a keto diet then I would recommend you calculate your perfect macros HERE
**note these are affiliate-free links, I actually used these sites to calculate my own macros and do not receive an incentive for sending you to check out their sites**
I also use MyFitnessPal to track my diet. It is thought that you are 30% more likely to stick to a diet if you track what you are eating, just saying.
Do Keto Pancakes really compare to real, flour pancakes?
I believe they are better! I don’t like the doughy-ness of regular pancakes; they are heavy and you feel heavy after eating them.
These pancakes are fluffy, eggy and you feel light but satisfied after eating them. And, even if you are not on a Keto diet, and are merely counting calories you can literally have double with this recipe and come out on top.
So how do you make these delicious pancakes:
3 simple ingredients:
- Cream cheese
- Protein powder
Now my calorie/macro calculations mentioned previously are based on Power-Up Vanilla Flavoured Protein Powder.
You can substitute for a lower carb/higher protein/no sugar/ different flavoured protein powder. But note that doing this will change the macros of the final product.
This too goes for the type of cream cheese you use. I used regular full fat cheese but you can substitute this for low fat depending on your caloric and macro nutrient needs.
If you need more protein then pop a fried egg on top or smother them in peanut butter and bananas.
I myself am looking forward to trying them with a dash of coco next time for a chocolate hit, and blueberries maybe? Yuuuum!
Here is the full recipe for my Keto, Low Carb, High Protein Pancakes (this makes 2 x 15cm pancakes).
- 1 scoop Vanilla Whey Protein Powder
- 55 grams Cream Cheese
- oil spray
- Mix all ingredients in a bowl with a fork. Let sit 5 minutes
- Spray non-stick pan with oil spray and heat to medium-low heat
- Pour half the mixture into the pan and wait until the edges turn golden
- Use a spatula to flip pancake and cook for an additional 1 minute
- Serve with sugar-free maple syrup and butter
*May differ depending on brand of cream cheese and protein powder you use Calories: 321
Carbs: 5 grams
Protein: 21 grams
Fat: 24 grams
Have you got any other Keto hacks you’d like to share? I am on the prowl for more recipes to try that are keto friendly, easy and taste amazing. Leave a comment below!