My kids ask for these keto buttermilk pancakes every weekend. Thick, fluffy, and tasting like real pancakes instead of eggs, at 2.8g net carbs. Just one egg and a buttermilk trick get them there.
These are the pancakes I make when my kids say 'pancake Saturday.' Not the flat, eggy discs you get from most low carb pancake recipes. These are thick, fluffy, and taste like the buttermilk pancakes my grandpa used to make.
My grandpa used Bisquick and a cast iron griddle on Sunday mornings. I spent years trying to recreate that same tang and fluffiness without the carbs. The buttermilk is what finally cracked it. That fermented tang is the flavor I was chasing, and it happens to be the same ingredient that gives the pancakes their rise.
Most keto pancake recipes use 4-6 eggs to get any lift. The result? Pancakes that taste like scrambled eggs pressed into a circle. I use just one egg in this entire batch. When the acidic buttermilk hits baking soda, it releases carbon dioxide bubbles that puff the batter up. Add the sour cream (another acid), and you get even more lift. That's how I get thick, fluffy pancakes that taste like the real thing without a carton of eggs.
I chose coconut flour over almond flour for a specific reason. Almond flour burns faster on a griddle, leaving dark brown edges with a slightly bitter taste. Coconut flour cooks more evenly at low heat and gives the pancakes a tender crumb. This recipe uses just 1/3 cup of coconut flour, and the ratios aren't interchangeable with almond flour. If you prefer almond flour, I have a dedicated almond flour pancakes recipe that accounts for the different cooking behavior.
I've had readers tell me the batter looks too thick (Carol said hers was 'more like mashed potatoes'). That's exactly right. The thick batter is what gives you pancakes with actual height instead of flat crepes. Don't thin it out or add extra liquid.
If you love pancake mornings like my family does, I also make souffle pancakes with whipped egg whites for an even fluffier version, and a French toast casserole when I want to feed everyone without standing at the griddle. For something with warm spices, my chai pancakes make the whole kitchen smell incredible.
Is buttermilk keto?
Buttermilk is the liquid leftover from churning butter. It’s higher in protein, lower in fat than cream, and has that tangy fermented flavor I chase in these pancakes.
Yes, buttermilk has more carbs than heavy cream. But here’s how I think about it: 1/2 cup of buttermilk splits across 6 pancakes, adding barely over 1g of carbs per pancake from the buttermilk alone. I’ll take that trade for the flavor and chemistry it brings.
The real reason I use buttermilk goes beyond taste. It’s acidic. When I combine it with baking soda, the reaction creates carbon dioxide bubbles that make the pancakes rise without needing extra eggs.
How many carbs are in buttermilk?
In 1/2 cup of 2% buttermilk, there are about 7g net carbs. Divided across 6 servings, that’s just over a carb per pancake. I’ve done this math enough times to know it’s worth it.
Is there a buttermilk alternative for this pancake recipe?
If you want to skip buttermilk, add 1 teaspoon of white vinegar to 1/2 cup of heavy cream and let it sit for 15-30 minutes. That gives you the acid reaction without the extra carbs. I’ve also used unsweetened almond milk with vinegar when I’m out of cream.
Xanthan gum in pancakes
I add xanthan gum to this batter because without it, flipping is stressful. These are more delicate than wheat-based pancakes, and the xanthan gum acts as a binder that keeps them from falling apart on the spatula.
If you don’t have xanthan gum, you can leave it out. Just let the first side cook longer before you try to flip, and use a wide, thin spatula. I’ve made them both ways and the xanthan version is noticeably easier to handle.
Sour cream in pancakes
Sour cream does three things in this recipe: adds fat, adds tang, and acts as a second acid source for the leavening. Between the buttermilk and sour cream, I get enough acid to react with the baking soda and puff the batter up without extra eggs.
I use sour cream in a lot of my keto baked goods. It reduces egg and cheese flavors, which is why these pancakes taste like pancakes and not like an omelet. If you don’t have sour cream, full-fat Greek yogurt works as a substitute. Use full fat. The yogurt is acidic like sour cream, so the leavening reaction still happens and the pancakes rise and hold together the same way. The flavor is slightly less tangy, but my family didn’t notice the difference.
Low carb friendly syrup
My favorite sugar free syrup for these is the maple syrup from ChocZero. They make maple, maple pecan, and maple vanilla. I keep coming back to the maple vanilla. All of their syrups are sugar free and sugar alcohol free.
Besides syrup, I top mine with almond butter or peanut butter. A cold smear of almond butter on a hot pancake is my favorite way to eat these. They also pair well with French toast for a bigger weekend brunch, or alongside chicken and waffles if you’re going all out.
Camping pancake recipe
I started bringing these on camping trips because the dry ingredients travel well. I pre-measure the coconut flour, sweetener, baking powder, baking soda, salt, and xanthan gum into a zip-lock bag at home. At the campsite, I add the wet ingredients and mix right in the bag.
A cast iron skillet over a low campfire works, but you need to watch the heat more carefully than at home. I keep the flame low and give each side an extra minute or two. They won’t look as pretty as the griddle version, but they taste the same.
How to store and meal prep these pancakes
I make a double batch most weekends and store the extras for quick weekday breakfasts. They keep well in an airtight container in the fridge for 4-5 days. I stack them with a piece of parchment between each pancake so they don’t stick together.
To reheat, I pop them in the toaster for about 90 seconds. The toaster crisps the outside back up better than the microwave. You can also reheat on a dry skillet over low heat for a minute per side.
For freezing, spread them on a sheet pan in a single layer until frozen, then transfer to a freezer bag. They keep for about 2 months in the freezer. Reheat from frozen in the toaster (add an extra 30 seconds) or in a 350F oven for 5-6 minutes. I pull a couple out most mornings. They’re one of the easiest keto breakfast options I’ve found. For weekday variety, I rotate these with my oatmeal.
How to make keto buttermilk pancakes
I make these most Saturday mornings. Total time from bowl to plate: about 15 minutes.
In a small bowl, combine coconut flour, sweetener, baking powder, baking soda, salt and xanthan gum. Mix until combined. Set aside.
3
Mix wet ingredients
In a medium bowl, combine buttermilk, sour cream, egg and melted butter.
4
Make pancake batter
Mix in dry ingredients to the wet ingredients. Stir until just combined. Don’t overmix. Pancake mixture will be thick.
5
Cook flapjacks
Spray the griddle with cooking spray or add a teaspoon of coconut oil. Spoon pancake batter onto the griddle. Flatten out with the back of a spoon. Each pancake can have a diameter of up to 3.5 inches. Anything larger will be hard to flip.
6
Flip the pancakes
Cook the pancakes at low heat until the edges start to set and a spatula can easily slide under the pancake. If the pancake starts to break as you slide the spatula, let it cook for a minute longer. Flip the pancakes once ready (about 3-5 minutes).
7
Cook until set
Cook the pancakes on the flipped side until set.
Nutrition
Per serving: 1 pancake
Calories
76
Fat
4.9g
Protein
2.9g
Total carbs
5g
Fiber
2.2g
Net carbs
2.8g
Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.
Frequently Asked Questions
Can I use almond flour instead of coconut flour?
I've tested both, and they behave differently on a griddle. Almond flour browns faster and can scorch before the center sets. If you want to try it, use about 1 cup to 1 1/4 cups of almond flour in place of the 1/3 cup coconut flour since coconut flour absorbs far more liquid. Lower the heat even further and watch them closely. For a recipe I've already dialed in for almond flour, try my almond flour pancakes.
How many carbs are in one of these pancakes?
My keto version comes in at about 2.8g net carbs per pancake. A traditional buttermilk pancake runs 10-15g carbs each. Most of the carbs in my recipe come from the coconut flour and the small amount of buttermilk, which divides across the whole batch.
Can I make these with coconut milk instead of buttermilk?
Yes, but swap both dairy ingredients since they each feed the leavening. I'd use 1/2 cup of coconut milk with 1 teaspoon of white vinegar in place of the buttermilk, and 2 tablespoons of full-fat coconut cream in place of the sour cream. The vinegar keeps the acid reacting with the baking soda so the pancakes still rise, and the coconut cream covers the fat and texture the sour cream normally adds.
Can I make a savory version of these pancakes?
I've had readers ask about adding cheese, bacon crumbles, and green onion for a savory version. The base batter is neutral enough to go either way. I'd skip the sweetener and fold in about 1/4 cup of shredded cheddar and a couple tablespoons of cooked, crumbled bacon. The coconut flavor is mild enough that it won't clash with savory toppings.
Still has that slight spring in the center after three days in the fridge. Sour cream is what keeps the crumb from going tight, that’s why I keep a weekend batch going. Thirty seconds in a skillet, not the microwave.
The skillet reheat is better than I give it credit for, Danielle. I always go toaster out of habit but you get crispier edges on the skillet. And yeah, the sour cream is the thing stopping coconut flour from going dense and dry after a day in the fridge.
Saturday mornings feel like Saturday mornings again. I’d given up on making real pancakes at the griddle, but the buttermilk here fixes something I couldn’t crack with other recipes. The batter moves and sets like normal batter. For once I’m just making pancakes. First recipe I’ve actually bookmarked in months.
I kept expecting them to fall apart on the flip, one egg for a whole batch had me convinced this was going to be scrambled eggs on a griddle, but they held and came out thick in a way most of my other recipes just don’t. Something about the sour cream. Still can’t figure out how 1/3 cup of coconut flour gets this done.
Double the batch for company. I made one for a small brunch (four people, none of them keto) and ran short before second rounds. My neighbor, who has zero interest in eating low-carb, kept going back for more, and she made this specific skeptical face when I told her the carb count. The buttermilk keeps them fluffy enough that nobody would call them health food.
Batch seven and I finally tried swapping the buttermilk for regular whole milk with a splash of apple cider vinegar since I was out. They still cooked up fluffy, maybe a little less tangy, but the texture held. Probably going back to actual buttermilk once I restock but good to know it works in a pinch.
That’s basically homemade buttermilk. The ACV is hitting the baking soda the same way, so the rise should be identical. The tang is just the flavor depth you’re missing.
I’ve made so many keto pancake recipes and 90% taste like a sweetened omelet. The buttermilk and sour cream actually do something here. Genuinely fluffy, not ‘fluffy for keto’ fluffy.
Tried probably six different keto pancake recipes over the past year and this is the one that finally tastes like actual pancakes. The buttermilk and sour cream combo does something to the texture I couldn’t get with just eggs and almond flour.
One thing that took me a few batches to figure out: let the batter rest for 3-4 minutes before you pour. The coconut flour keeps absorbing and the batter thickens up to where you can actually shape it on the griddle instead of watching it spread. Noticeable difference in height. I also dropped the heat lower than I thought was right, closer to 275 on my cast iron, and the edges come out with this pale gold color that looks almost buttery. I swapped the sour cream for full-fat Greek yogurt once when I ran out, and it held up well (slightly tangier, which I liked). Annie’s right that the actual buttermilk matters though. Tried the almond milk and vinegar substitute once and the texture wasn’t close. Back to the real thing every time.
275 on cast iron is lower than I’d think, but those pale gold edges are the tell. I burn mine when I run it hotter. The rest tip is real too. Figured that out by accident.
Didn’t have sour cream so I used full-fat Greek yogurt instead, and they still came out thick and fluffy. Wasn’t sure they’d hold together but the coconut flour did its job. Making a double batch this weekend.
Greek yogurt works just as well. Acidic enough to activate the leavening, so the batter rises the same. Double batch freezes well, 90 seconds in the toaster brings them back.
I’ve written off coconut flour pancakes twice before (both times dense, weird texture, tasted like sweetened eggs). Saw the buttermilk trick here and figured one more try. The batter looked completely different than any keto pancake batter I’ve worked with, actually thick, not that runny egg-forward mess. First batch off the griddle and I cut one open just to check the inside, which is something I never do with regular pancakes, and it was genuinely fluffy. Not ‘fluffy for keto’ fluffy, just fluffy. The sour cream does something to the texture I can’t quite explain, kind of makes them hold together without going gummy. I’ve been making almond flour pancakes on weekends for two years and those are fine, but these have moved into the Sunday spot.
The thick batter is the tell. Every bad coconut flour pancake I’ve made had that same runny egg problem. Two years of almond flour giving up Sundays, not nothing.
My youngest just went dairy-free and I’m determined to make these work for her. If I use coconut milk with a splash of vinegar in place of the buttermilk, does the sour cream need to swap out too, or can that stay?
Both need to swap. I’d use 2 tablespoons of full-fat coconut cream for the sour cream. The coconut milk + vinegar handles the buttermilk side, and the coconut cream covers the fat and texture the sour cream usually adds.
These are genuinely the fluffiest keto pancakes I’ve tried, and I’ve made a few failed attempts before finding this one. The only thing I’d change: I cooked mine too hot at first and the centers came out gummy, so if you’re new to these, really do go low and slow on the griddle.
My daughter kept looking at me sideways the whole time she ate these, like she was waiting to find out what the catch was (she’s been burned by enough keto swaps to be suspicious). Told her about the coconut flour after she finished and she just shrugged and asked when I was making them again.
Made these Sunday morning and my son, who has turned down every keto pancake I’ve tried, ate his whole plate and asked where the normal ones went. The batter actually has body to it from the coconut flour, not that thin runny pour you get with almond flour.
My son has been on a mission to find every flaw in every keto thing I make (he’s 12, it’s his job). Made these last Sunday and watched him eat four of them without saying a single word about coconut flour. Then Monday morning he asked if we could have them again ‘before school.’ That’s never happened. Something about the buttermilk and sour cream combo gets the texture right in a way other keto pancakes just don’t.
Ha, ‘before school’ is the highest praise a 12-year-old gives. Buttermilk is what I kept testing until the texture clicked, most keto pancake recipes skip it entirely.
Tip: let the batter rest a couple minutes before hitting the griddle. Coconut flour keeps drinking up liquid, so waiting gives it time to thicken — pancakes hold together and flip cleanly.
Coconut flour does keep absorbing, but I don’t rest this batter — the xanthan gum and sour cream combo keeps it together on the griddle. If yours is coming out better with a rest that’s good to know though!
The flavor of these pancakes was nice. I like the taste of coconut. The “batter” is more like mashed potatoes and cooks up like potato patties. Once cooked, the pancakes are a bit fragile and crack easily. I might make them again the next time I’m trying to use up extra buttermilk. Thanks for the recipe.
Vanilla is a really good call with coconut flour, it adds something. For the crumble, wait until you see bubbles breaking through the top and the edges look matte before you flip – the xanthan gum needs that extra minute to set up.
What am I doing wrong? I followed your ingredients/instructions to a tee and have the same problem each time. No matter how high or low the burner is the pancakes finish up nice and brown on the outside yet the inside stays gummy. I even over cooked one to see what would happen, the inside never firmed up.
Hi ii made these pancakes and like the ingredients, however the batter was more like dough instead. I really enjoy all your recipes but this one did not turn out as well. Tastes good though.
