Keto Pumpkin Pancakes
Published September 7, 2019 • Updated March 1, 2026
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These fluffy low carb pumpkin pancakes are my Fall go-to. Four ingredients in a blender, pour onto a griddle, and you've got a stack that keeps my whole family full until lunch.
I’ve been making these since 2019, and they’re the pumpkin recipe I come back to every single Fall. The batter comes together in a blender (cream cheese, eggs, pumpkin puree, coconut flour), and the pancakes cook up with a tender, slightly custardy texture that tastes like pumpkin pie for breakfast. About 3g net carbs per serving, which is why I can eat these all season without thinking twice.
What I figured out early on is that coconut flour is the right choice here, not almond flour. I tested both multiple times. Almond flour burns on the griddle before the inside finishes cooking. Coconut flour gives you that golden brown color every time without a charred bottom. It’s the reason I switched and never went back.
The other thing that changed everything for me: letting the batter rest about 10 minutes after blending. The coconut flour hydrates and thickens, and the pancakes hold together so much better on the griddle. I didn’t do this for the first year I made these, and I wish someone had told me sooner.
Low heat matters more than anything else with this recipe. Every time a reader tells me the middles came out raw, it’s a heat problem. Reader Kim flagged it independently. Tyler asked about using a stovetop instead of a griddle. My answer is the same for both: medium-low, lower than you’d think. The edges need time to fully set before you flip, and that only happens if you’re patient.
If you like these, try my chocolate pancakes (same base, cocoa powder instead of pumpkin). For more of my pumpkin breakfast rotation, I also keep pumpkin granola and pumpkin bread in the weekly lineup during October and November.
How to make these pancakes
Key ingredients and substitutions
- Eggs. Three eggs give these their lift. They’re what makes the pancakes fluffy without any wheat flour.
- Cream cheese. With three eggs in the batter, you’d expect an eggy taste. I found that cream cheese completely neutralizes it and adds a richness that rounds out the pumpkin flavor. For a dairy-free version, skip the cream cheese and heavy cream, use full-fat coconut milk instead, and add an extra tablespoon of coconut flour to compensate. If you like dairy-free baking, my dairy-free chocolate chip muffins use a similar approach.
- Pumpkin puree. Use canned 100% pumpkin puree (not pumpkin pie filling). I grab mine from the baking aisle.
- Coconut flour. I specifically chose this over almond flour because almond flour burns before the inside cooks through. Coconut flour gets you that perfect golden color every time.
- Heavy cream. Adds richness and helps the batter blend smooth. Almond milk, coconut milk, or macadamia nut milk all work as substitutes.
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Ingredients
3 eggs -
4 oz cream cheese, softened
-
1/2 cup pumpkin puree
-
1/2 cup coconut flour
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1/3 cup heavy whipping cream
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1/4 cup monkfruit, or other favorite sweetener
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2 teaspoons baking powder
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1 teaspoon pumpkin pie spice, optional
Step by Step Instructions
Step by Step Instructions
Add ingredients
Add all ingredients to a blender.
Blend until smooth
Blend ingredients until combined and smooth.
Pour it
Pour pumpkin pancake batter onto a preheated electric griddle or skillet set to low heat. Pour enough batter to make a pancake about 3 inches in diameter. Smaller pancakes are easier to flip. Cook until the edges are set and a spatula can easily slip under the pancake.
Flip pancakes
Flip each pancake once the edges are set and continue cooking for another 3 minutes.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
How many net carbs per serving?
My recipe comes out to about 3g net carbs per serving. I calculated this based on the coconut flour, pumpkin puree, and cream cheese amounts. The pumpkin adds a few carbs, but split across the whole batch, it's a small number per pancake.
Can I make these dairy-free?
I've tested this. Skip the cream cheese and heavy cream, use full-fat coconut milk instead, and add an extra tablespoon of coconut flour. The texture is slightly different (less custardy, a bit more cakey), but they still hold together and taste great. My family didn't notice the swap when I tried it.
Can I use almond flour instead of coconut flour?
I tried almond flour multiple times and stopped using it for this recipe. The problem is almond flour burns on the griddle before the inside finishes cooking, so you end up with charred bottoms and raw centers. Coconut flour gives you golden brown pancakes every time. If almond flour is all you have, use about 1/4 cup and cook on the lowest heat setting.
Can I make these in a waffle maker?
Reader Betsy made these in her mini Dash waffle maker and loved them. I tried it after reading her comment, and the batter works without any changes. Just pour enough to fill the waffle plates and cook until the steam stops. They come out crispy on the outside with a soft pumpkin center.
Should I let the batter rest before cooking?
I started doing this and it made a real difference. About 10 minutes after blending, the coconut flour hydrates and the batter thickens up. My pancakes hold together much better on the griddle when I let them rest. I think this also explains why some people have trouble with raw middles. Thicker batter spreads less and cooks more evenly.
How long do leftover pancakes keep in the fridge or freezer?
In my fridge, they last 4-5 days in an airtight container. In the freezer, I've kept them for up to 3 months with no texture issues. I flash-freeze them flat on a parchment-lined baking sheet first, then stack with parchment between each one and seal in a freezer bag. Reheat in the toaster or microwave.
Is pumpkin pie filling the same as pumpkin puree?
No, and I've seen people grab the wrong can (I almost did once myself). Pumpkin pie filling has added sugar and spices mixed in, which throws off the sweetness and carb count. You want 100% pure pumpkin puree. I find it in the baking aisle, usually right next to the pie filling. Check the ingredients list and make sure the only ingredient is pumpkin.
Brought these to a spring brunch and my mom kept asking what mix I used. Had to walk her to the blender to prove there was no Bisquick involved. The pumpkin pie spice smell really sells it.
Ha, the blender tour. That pumpkin pie spice smell gets people before they even try one.
Added a teaspoon of vanilla on a whim and these went from good to something I keep thinking about. The pumpkin pie spice finally tasted balanced instead of sharp, and the batter smelled like actual fall when it hit the griddle. I've tried a lot of keto pancake recipes that taste like you're eating compromise for breakfast. This one, with the vanilla, doesn't.
Vanilla cuts the sharpness right out of pumpkin pie spice. Adding it to my notes.
Made these this weekend mostly out of curiosity since it's April and pumpkin season is long over. The blender step is what got me. I usually do pancakes by hand and the batter came out smoother than anything I'd get from whisking. Coconut flour absorbs a lot of liquid so it looked almost too thin at first, but once it hit the griddle it set up cleanly. Waited until the edges were completely matte before flipping and got zero fallout. 2.2g net carbs for a proper stack is the kind of number I don't usually see in coconut flour recipes. Running these until actual fall.
April pumpkin is underrated. And that carb count stays low because I kept the sweetener at 1/4 cup - most coconut flour pancake recipes overshoot it and that's where the numbers climb.
Made these for the seventh time this weekend and finally stopped second-guessing the batter thickness before pouring.
Seven times in and you've got it. The batter gets noticeably thicker as the coconut flour hydrates, that's when it's ready.
Tried this with a mix of monkfruit and just a few drops of maple extract instead of straight monkfruit, and the pumpkin flavor came through SO much more clearly. Something about that warmth really pulls out the spice. Also found that letting the batter sit about 2 minutes before pouring gives the coconut flour time to hydrate. Thicker pancakes, flip way cleaner, no tearing. Both made a real difference so figured I'd share.
Maple extract with monkfruit, hadn't tried that. And the rest tip is real - I go closer to 10 minutes but even 2 changes how they flip.
Made these this morning for the first time and the blender batter thing kind of stopped me in my tracks (I kept waiting for it to be more complicated). They held together way better than I expected given no regular flour. Do you ever freeze a batch, or is the texture better fresh off the griddle?
Both work but I freeze them all the time. Flash freeze flat on parchment first, then stack with parchment in between. They last 3 months easy. A couple minutes back on the griddle and they're basically fresh.
Hosted a little spring brunch last weekend and made these on a whim because I had a can of pumpkin puree I needed to use up (in April, I know). The blender batter came together so fast I kept looking back at the recipe thinking I'd missed a step. My friend Sarah, who eats whatever she wants and is low-key suspicious of anything labeled healthy, asked me twice what flour I used because she kept waiting to find something off about the texture. I didn't tell her until she'd already finished her stack.
Pumpkin in April, skeptic friend, empty plate. That's a solid test.
Swapped the coconut flour for almond and the texture got noticeably more tender, almost crepe-like at the edges, though I'd go a little lighter on the sweetener next time.
Almond flour actually worked? Mine always burned before the inside set. What temp were you running the griddle?
These fluffy keto pumpkin pancakes look absolutely delicious! I can't wait to try them out for breakfast this weekend. The combination of pumpkin and spices is just perfect for fall. Thanks for sharing this recipe!
Fourth time making these this morning. Accidentally used cold cream cheese instead of softened. Blender handled it totally fine, and the batter came out SO much smoother than usual. Pancakes puffed up more too, fluffier than any of my first few batches. Doing it cold on purpose from now on.
Cold makes more sense in the blender anyway. It emulsifies instead of just melting in, so the batter holds more air. I wrote 'softened' back when I was testing this on a hand mixer.
So my electric griddle gave up the ghost last month and I made these on cast iron instead. Was not prepared for how much better the edges come out. That slightly crisped, almost lacy border where the batter hits the hot iron (you hear that sizzle and you just know) while the center stays almost custardy from the cream cheese. Completely different pancake. I also added a half teaspoon of vanilla because I put vanilla in basically everything, and it rounds out the pumpkin pie spice in a way I keep thinking about. These are going on permanent rotation even though it's March and I keep getting looks for pulling out pumpkin puree in spring. I genuinely do not care. The blender method is the thing here, by the way. Takes longer to heat the pan than to make the batter, zero lumps, and I had six pancakes on the table before I even found the syrup.
I was sure the coconut flour would make these gritty, but they came out surprisingly soft. Not a diner-style stack, but close enough that I finished the whole batch.
The batter rest is what does it. Ten minutes after blending and the coconut flour has absorbed everything, no grit left by the time it hits the griddle.
First time making keto pancakes and I went in skeptical about whether they'd hold together. The blender step made this way less fussy than I expected. Flipped clean, pumpkin pie spice came through without being overwhelming. These are going in the weekend rotation.
Nice first run. If the pumpkin spice ever feels too subtle, I go up to 1.5 teaspoons.
I basically only use almond flour and I'm out of coconut flour right now. Will a straight swap make the batter too loose, or can I adjust the ratio somehow?
I stopped using almond flour for this one specifically because it burns before the inside cooks through. Charred bottoms, raw centers every time. Coconut flour is what makes these work on a griddle.
How do you know when to flip? I always look for bubbles with regular pancakes but wasn't sure if coconut flour works the same way.
Coconut flour doesn't bubble the same way. Look for the edges to set and the surface to lose its shine, then peek under with a spatula. If it releases clean, flip it.