Four ingredients in a blender make these fluffy keto pumpkin pancakes my fall go-to — 2.2g net carbs. Pour the batter straight onto the griddle, and the stack 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 2g net carbs per serving, which is why I can eat these all season without thinking twice. The rest of the year, my almond flour pancakes are the stack I make most.
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.
Is pumpkin keto friendly?
Pumpkin has more carbs than most vegetables, but I use just enough here to get that unmistakable Fall flavor without going over my macros. A half cup of pumpkin puree split across a whole batch means you’re looking at a few grams of net carbs per pancake. For a keto breakfast, that’s a solid trade.
I also like that pumpkin is loaded with Vitamin A and antioxidants. Good for your eyes, and it gives these that deep orange color that makes them look like a real Fall breakfast.
The pumpkin in this recipe is pure pumpkin puree, not pumpkin pie filling. You’ll find it in the baking aisle or canned vegetable section. Pie filling has added sugar and spices you don’t want here.
How to mix the batter
A blender is the fastest way to get a smooth batter. Cream cheese can leave lumps even when softened, and a high-powered blender (I use a BlendTec) makes quick work of it. I’ve tried skipping the blender and just whisking, and the cream cheese never fully incorporates.
No blender? An electric mixer works too. I start with the cream cheese, pumpkin, and heavy cream, beat until smooth, then add the eggs and dry ingredients. This order keeps lumps from forming without over-mixing. If you want a completely different texture profile, my almond flour pancakes use a simpler hand-mix method.
Tips for cooking perfect low carb pancakes
These are more delicate than regular pancakes since there’s no gluten holding them together. The cream cheese helps with elasticity, but they still need some care when flipping.
Keep them small, about 3 inches across. I learned this the hard way after losing several oversized pancakes to the spatula. Smaller ones are much easier to flip cleanly.
If you want bigger pancakes, add 1/2 teaspoon of xanthan gum to the batter. I tested this and it acts as a binder that makes flipping larger ones possible without them falling apart.
I use a griddle because the consistent heat means every pancake cooks the same. A nonstick skillet works too. Just preheat it and keep the burner on low to medium-low. You don’t want the bottoms burning before the tops set.
Let them cook longer on the first side than you think they need. The edges should look fully set and firm before you slide a spatula underneath. Once you can lift one cleanly, it’s ready to flip.
How to store and meal prep these
I make a double batch almost every time because these freeze so well. Here’s my method: lay the cooled pancakes on a parchment-lined baking sheet and freeze them flat for about an hour. Then stack them with parchment between each one, wrap in plastic wrap, and store in a freezer bag. They’ll keep for up to 3 months.
This flash-freeze step prevents them from turning into one frozen block. I skipped it the first time and had to pry them apart with a butter knife.
To reheat, pop them in the toaster straight from frozen, or microwave for 30-45 seconds. The toaster gives you slightly crispy edges, which I prefer. Leftovers in the fridge last 4-5 days in an airtight container. If you’re into breakfast meal prep, my chai pancakes freeze the same way and give you some variety in the rotation.
Toppings and variations
I usually keep it simple with butter and sugar free syrup, but here’s what else I’ve tried on these:
Whipped cream with a dusting of pumpkin pie spice
Chopped pecans (my favorite add-on)
Coconut chips
Sugar free chocolate chips
Almond butter or other nut butters
Reader Betsy mentioned making these in a mini Dash waffle maker, and I tried it myself after reading her comment. The batter works without any modifications. Just pour in enough to fill the plates and cook until the steam stops. If you want a dedicated waffle recipe, my chocolate chip waffles are worth trying too. For more Fall baking, I also rotate in my banana nut bread for afternoon snacks.
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.
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.
4
Flip pancakes
Flip each pancake once the edges are set and continue cooking for another 3 minutes.
Nutrition
Per serving: 1/8 of recipe
Calories
146
Fat
11.9g
Protein
4.4g
Total carbs
5.1g
Net carbs
2.2g
Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.
Frequently Asked Questions
How many net carbs per serving?
My recipe comes out to about 2g 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.
I’ve been putting off pancakes since going keto because most of them come out like rubber. These are fluffy for real. My griddle at medium low was the whole trick, gave the coconut flour time to set before I flipped.
Third batch and the kids are none the wiser. I’ve never told mine either. The pumpkin pie spice just makes it smell like a normal fall morning and that’s all they need. I usually do a double batch on Sundays so they can reheat through the week. Hope fall sticks around long enough for a fourth, Elaine.
I wasn’t sure if my griddle was hot enough the first time I made these, then figured out coconut flour needs medium-low, not medium. Otherwise the outside goes dark before the center’s cooked. Spreading the batter a little with the back of a spoon helps since it’s thicker than regular batter and won’t spread on its own.nnAlso: the cream cheese needs to be actually soft, not just sitting out 20 minutes. Cold cream cheese leaves flecks in the batter even after blending. Fully room temp, it disappears right in.
Picky about keto pancakes. What got me is that this batter actually pours. Most almond flour versions you’re spooning and pressing flat. Edges set clean, no sticking. Flavor’s there but structure’s why I came back.
Casey, the coconut flour is doing that. Almond flour batters turn thick almost immediately after mixing, you end up spreading them with a spoon and hoping. This one I pour straight from the blender.
2.2 net carbs was what made me save this one, and after four batches I’d add one thing: keep the griddle at medium-low, not medium. I pushed mine too high the first time and the outsides browned before the centers could set, which made flipping a mess. At medium-low they take a minute longer but lift cleanly. Worth it.
Quinn, I land at medium-low too, for exactly that reason. Coconut flour takes longer to cook through than regular flour and a too-hot griddle locks the outside before the center catches up.
Coconut flour usually makes things dense and grainy, but the cream cheese does something to the texture. Two batches in and I’m still a little surprised.
Fat in the cream cheese slows down how the coconut flour soaks everything up and goes dense. Without it I kept bracing for a brick. Two batches still surprised is a good sign.
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.
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.
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.
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.
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.
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.
That lacy edge. You don’t know you’re missing it until you see it. I’ve made these on a griddle for years, never thought to switch. Half a teaspoon of vanilla is exactly right here, Gina.
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.
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.
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.
We’ve had so many snow days lately and this keeps coming to mind as the perfect morning recipe. I don’t have an electric griddle though, just a regular nonstick pan. Does the heat control make a big difference or will these turn out okay on the stovetop?
Lower temp is the key with coconut flour. Try letting the batter rest 10 minutes after blending too – it hydrates and the inside cooks much more evenly.
OMG these are so good! I added a little bit of pumpkin pie spice to mine. I mixed mine with an electric mixer, rather than in my blender. Made mini waffles with my mini dash waffle makers. Will definitely make again and again. Thank you for the recipe.
