Healthy Pancakes & Waffles Recipe (Keto, Vegan & Gluten-Free)

Author: Dr. Alexis McNeil

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Time to read: 11 min

Pancakes & Waffles recipe feature picture
Finished Pancakes & Waffles with Detox Desserts ingredient swaps

Healthy Pancakes & Waffles Recipe

Prep time

10 min

Bake time

10 min

Servings

Makes 6 large pancakes or waffles, Serves 3

Category

Pancakes

Why you will love this Healthy Pancake & Waffle Recipe

Nothing’s better on a Sunday morning than a big stack of homemade pancakes drizzled with warm maple syrup. I could eat pancakes or waffles everyday and I actually do eat them most mornings! The recipe is intentionally created sweet so you’ll only need a small drizzle of maple syrup to make the most delicious guilt-free breakfast. Top these waffles and pancakes with a big scoop of high protein yogurt to make a balanced macronutrient breakfast loaded with fiber. They store well in the fridge and can be easily reheated in the toaster to make for a quick and nutrient dense breakfast for the whole family.


This recipe provides the basic formula for pancakes and waffles, but the flavor variations are endless if you’re creative with fold-in ingredients and toppings. Add a handful of sugar-free chocolate chips, blueberries or chopped bananas and walnuts into your batter before cooking. Create seasonal flavors by adding cinnamon, ginger, chai, or pumpkin pie spice. Top your low carb waffles with keto ice cream and coconut whipped cream to make a clean ice-cream sundae. I’ve even used the waffles as hamburger buns to make decadent sweet & savory burgers!


When I go out for breakfast, I always want the pancakes but NEVER order them because they are pure, rapidly digesting carbohydrates. These sugar-free, vegan pancakes and waffles will nourish and fuel the body without the carb crash or guilt that comes with a decadent pancake breakfast. 

Recommended Products for the Best Pancakes & Waffles Recipe

How the Keto Pancakes & Waffles made with Detox Desserts measures up against other recipes

Pancakes and Waffles Nutrition Chart

The Detox Desserts Flour Swap makes it easy to turn your favorite breakfast gluten-free, while promoting healthy digestion. The psyllium husk contained in the Flour Swap and inulin contained in the Egg and Sugar Swaps both help to feed and increase the number of friendly gut bacteria. Plenty of good flora in your intestines can promote a strong immune system along with digestive benefits we all appreciate from a hefty dose of fiber.


Whole psyllium husk binds waste and toxins in the intestines and helps clear them from the body. This easy recipe for keto pancakes is not only free from the unhealthy ingredients found in traditional pancakes but it’s actually gently detoxifying to the body…double win!


The plant soluble fiber in the psyllium husk and digestive resistant fiber in the inulin work synergistically to slow down digestion of these healthy waffles. The slowed digestion helps provide more blood sugar stability throughout your day which can keep you feeling full and satisfied. This also keeps energy levels consistent and prevents the sugar crash one would experience with a traditional, carb-loaded pancake breakfast.


I’ve tested this sugar free pancake and waffle recipe with Whole-Grain and Grain-Free Flour Swap numerous times. The Whole-Grain Swap pancakes will have a few more slowly digesting carbs and a soft, fluffy texture. The buckwheat in the WholeGrain Swap provides a delicious hearty, earthy flavor that combines wonderfully with a drizzle of warm maple syrup. The Grain-Free Flour will provide the lowest carb (keto/paleo) version of a pancake or waffle. They are soft and moist, with a slightly sweeter, nutty flavor. I LOVE this recipe using both flours (½ cup Whole-Grain plus ½ cup Grain-Free Flour to equal the full 1 cup of Flour Swap the recipe calls for) because it creates a flavor and texture profile that is most similar to a traditional pancake or waffle. Plus, mixing the flours is a great way to create a lower carb version of a gluten-free pancake and still allows for a small dose of healthy grains.


For most of my patients, I’m an advocate of balanced macronutrient meals for breakfast, lunch, and dinner. Here is an easy way to choose your Flour Swap to create a balanced macro meal that incorporates dessert. We’ll use dinner as an example. If your dinner consists of just protein and veggies, I recommend eating dessert made with Whole-Grain Flour Swap to serve as your healthy carb for that meal. Conversely, if you already had a healthy carb with dinner (quinoa, sweet potato, beans, etc), I would recommend the Grain-Free Swap dessert so you don’t overeat carbs at that meal. Easy, right?! Balanced macro meals are the best thing you can do to keep your metabolism firing optimally, create blood sugar stability, and keep you feeling full and satisfied throughout your day (or night). If you’re a diabetic or need to stay in ketosis, always bake using the Grain-Free Flour Swap.

How I crafted the perfect Vegan Pancake & Waffle Recipe

Fortunately, pancakes and waffles are usually made with the same batter; the only difference is how you choose to cook them. Put the batter in your waffle iron to make crispy waffles or use a hot skillet to make fluffy pancakes! Although there are keto, gluten-free and vegan pancake and waffle recipes online, I had trouble finding any that I would actually consider healthy. This keto pancake and waffle recipe is easy, absolutely delicious, AND the most nutritious “dessert” breakfast possible. It’s guilt-free, fuss-free, and makes a clean breakfast suitable for any day of the week. Plus, you’ll feel good about serving this breakfast to the people you love.


This recipe was very straight forward to detox. I referenced a 5-star recipe from one of my favorite baking blogs, “Once Upon A Chef”, to understand the ratio of wet:dry ingredients and leavening amounts found in traditionally made pancakes. I increased the Sugar Swap just a bit to reduce the amount of syrup needed to sweeten up the cakes, but overall, I stayed true to her recipe, and simply made the 1:1 swaps for flour/sugar/eggs/butter.


Remember, baked desserts like simple cakes, cookies, sweet breads, scones and muffins are usually straightforward and turn out great using the 1:1 swap method, but not all desserts can be made that way. I always recommend using our recipe index as a guide when baking with the ‘Sweet Swaps’.

The Best Ingredients & Substitutions for the Perfect Gluten-Free Pancakes and Waffles

Key Ingredients of a traditional waffle & pancake:


  • Flour
  • Butter
  • Eggs
  • Granulated Sugar
  • Whole Milk
  • Baking Powder
  • Baking Soda
  • Salt

Key Ingredients of a Detox Dessert Waffle:


  • Whole-Grain Flour Swap or Grain-Free Flour Swap: Our gluten-free, high fiber, low-carb healthy flour substitute (use Grain-Free Swap for Paleo/Keto version of this dessert).
  • Granular Sugar Swap: Our zero-calorie, zero-carb, naturally sweetened sugar substitute formulated with prebiotics to support healthy digestion.
  • Egg Swap: Our vegan egg substitute that contains 50% more protein than an egg, added prebiotics for digestive support and NO cholesterol.
  • Butter Swap: Our whole food, plant-based butter substitute that bakes and tastes like butter with added health benefits
  • Plant-Based Milk (unsweetened)
  • Vanilla Extract
  • Baking Powder
  • Baking Soda
  • Salt

Try Our Gluten-free, Vegan, Paleo AND Keto Baking System

Step-by-step: How to make Healthy Pancakes & Waffles

Dry Ingredients:


  • 1 cup Flour Swap
  • ¼ cup Granular Sugar Swap
  • 1 teaspoon baking powder (no need to double for Grain-Free)
  • ½ teaspoon baking soda (no need to double for Grain-Free)
  • ½ teaspoon salt

Wet Ingredients:


  • ¾ cup warm unsweetened plant milk (I use almond milk)
  • 3 Tablespoons Butter Swap
  • 1 Egg Swap
  • 1 teaspoon vanilla extract
Ingredients for the Grain-Free Flour
Step 2 GF Shortbread Crust for vegan lemon custard bars recipe
Ingredients for the Whole-Grain Flour

1. Preheat a large non-stick skillet or griddle on medium-low heat to make pancakes. Preheat your waffle iron to make crispy, guilt-free waffles.

2. Use a medium sized bowl to mix the dry ingredients well. Then add wet ingredients and mix until a smooth batter is achieved and no lumps remain. Allow the batter to rest for about 5 minutes to allow the fiber to absorb the excess moisture. Then mix for 1 more minute. The batter will noticeably thicken after the resting period.

Step 3 GF Flour for vegan lemon custard bars recipe
Pancakes & Waffles batter made with Detox Desserts Grain-Free Flour Swap
Step 3 vegan lemon custard bars recipe
Pancakes & Waffles Batter made with Detox Desserts Whole-Grain Flour Swap

3. Spray your skillet generously with cooking oil (I use avocado oil). Drop about ¼ cup of batter into the hot pan. I find it easier to shape my Grain-Free pancakes prior to putting them in the skillet because the batter is quite thick. Allow the pancakes to completely cook on one side before flipping (this took about 5-6 minutes for Grain-Free pancakes and about 4-5 minutes for Whole-Grain pancakes). Flip and cook both sides well. Serve hot.

Pancake Dough
Step 3 GF Flour for vegan lemon custard bars recipe
With Whole-Grain Flour
Step 3 vegan lemon custard bars recipe
With Grain-Free Flour
Step 3 vegan lemon custard bars recipe
Whole-Grain and Grain-Free Pancakes Compared

4. Grease your waffle iron generously with cooking spray and add about ¼ cup of batter into each section (I use my large cookie scoop for this). Close the lid tightly and cook until golden brown (this took 5-7 minutes in my iron) or follow cook time recommendations on your specific iron. Use a dull utensil to gently lift each waffle out of the iron and serve immediately.

Step 4 pressing vegan lemon custard bars recipe
Step 4 WG vs. GF flour vegan lemon custard bars recipe
Whole-Grain and Grain-Free Waffles compared

5. Cool any waffles or pancakes that won’t be eaten immediately on a wire rack to maintain the best texture.

Step 6 before mixing vegan lemon custard bars recipe
Pancake and Waffle Comparison
Step 6 let filling rest 5 mins vegan lemon custard bars recipe
Finished Result

Store uneaten pancakes and waffles refrigerated in a sealed container for up to 7 days or wrap them tightly and freeze for long term storage. Reheat in the toaster. 

Step 6 before mixing vegan lemon custard bars recipe

For best taste, texture and health benefits, refrigerate all Detox Desserts overnight before indulging.

How to store your Gluten-Free Pancakes and Waffles

Store your high fiber, gluten-free pancakes and waffles in an airtight container in the refrigerator for up to 7 days. You can wrap each pancake individually and store in the freezer for 2-3 months. Use a toaster to reheat.

How to make your Vegan Pancakes & Waffles stand out

  • Substitute ½ cup mashed banana or pumpkin for the Egg Swap for flavor variety.
  • If you follow a strict diabetic or keto diet, use a sprinkle of Powdered Sugar Swap instead of maple syrup to sweeten your low carb pancakes.
  • If you like a crunchy texture, add a handful of chopped nuts into the batter.
  • Fold in fresh blueberries or sugar-free chocolate chips.
  • Mix in cinnamon, pumpkin pie spice or chai seasoning for seasonal flavors.
  • Top with high protein Greek Yogurt for a balanced macronutrient breakfast.

Tips for making the best Sugar-Free & Vegan Waffles or Pancakes

  • Make sure your Butter Swap is well stirred and at room temperature before making your pancakes and waffles. Oil separation is normal in the Butter Swap. If you have trouble stirring your Butter Swap, pour the entire jar into a high speed blender. Your Butter Swap will stay smooth for a couple months after a minute in the blender.
  • Use HOT water in your Egg Swap, the warmth is needed to help the psyllium husk in the Flour Swap open up, relax and absorb the moisture.
  • Warm your plant milk prior to making your batter, it helps soften the fiber allows your pancakes and waffles to cook more evenly.
  • Let your batter rest for about 5 minutes after you’ve blended the wet and dry ingredients, then mix for one more minute.
  • You’ll need to shape your Grain-Free pancakes before putting them in the pan. The batter is quite thick and won’t spread like traditional pancake batter.
  • Make these pancakes and waffles ahead of time, then reheat in the toaster for a quick and nutritious breakfast. Allowing the finished pancakes to sit in the fridge overnight slows carbohydrate absorption, making your high-fiber pancakes tastier and healthier.

Recipe Card: Healthy Keto Pancakes & Waffles (Gluten-free, Vegan & Sugar-free)

Prep Time  Bake Time Total Time
10 minutes 10 minutes 20 minutes

Servings: 3 (recipe makes 6 large pancakes or waffles)

Calories per serving: 230 cal


Although not guaranteed, we have gone above and beyond to provide you with the most accurate nutritional information for this recipe.




Dry Ingredients:


  • 1 cup Flour Swap
  • ¼ cup Granular Sugar Swap
  • 1 teaspoon baking powder (no need to double for Grain-Free)
  • ½ teaspoon baking soda (no need to double for Grain-Free)
  • ½ teaspoon salt

Wet Ingredients:


  • ¾ cup warm unsweetened plant milk (I use almond milk)
  • 3 Tablespoons Butter Swap
  • 1 Egg Swap
  • 1 teaspoon vanilla extract




Instructions


1. Preheat a large non-stick skillet or griddle on medium-low heat to make pancakes. Preheat your waffle iron to make crispy, guilt-free waffles. 


2. Use a medium sized bowl to mix the dry ingredients well. Then add wet ingredients and mix until a smooth batter is achieved and no lumps remain. Allow the batter to rest for about 5 minutes to allow the fiber to absorb the excess moisture. Then mix for 1 more minute. The batter will noticeably thicken after the resting period. 


3, Spray your skillet generously with cooking oil (I use avocado oil). Drop about ¼ cup of batter into the hot pan. I find it easier to shape my Grain-Free pancakes prior to putting them in the skillet because the batter is quite thick. Allow the pancakes to completely cook on one side before flipping (this took about 5-6 minutes for Grain-Free pancakes and about 4-5 minutes for Whole-Grain pancakes). Flip and cook both sides well. Serve hot.


4. Grease your waffle iron generously with cooking spray and add about ¼ cup of batter into each section (I use my large cookie scoop for this). Close the lid tightly and cook until golden brown (this took 5-7 minutes in my iron) or follow cook time recommendations on your specific iron. Use a dull utensil to gently lift each waffle out of the iron and serve immediately. 


5. Cool any waffles or pancakes that won’t be eaten immediately on a wire rack to maintain the best texture. 


6. Store uneaten pancakes and waffles refrigerated in a sealed container for up to 7 days or wrap tightly and freeze for long term storage. Reheat in the toaster.


For best taste, texture and health benefits, refrigerate all Detox Desserts overnight before indulging.



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Nutritional information

Pancake and Waffles  nutritional value

*An important note on carbs:


Net carbohydrates are the sum total of carbohydrates that convert into glucose (therefore raise blood sugar) in the body. Anyone following a keto or diabetic diet should count net carbs NOT total carbs. To determine net carbs, simply subtract the fiber and sugar alcohols from the total carbohydrates on the nutrition label. Sugar alcohols are considered "carbs" for nutrition labeling purposes but our cells can't use them as energy which renders them inert in the human body. Thus, they are reduced from the total carb count. Fiber also counts towards the total carbohydrates for labeling purposes, but it is roughage. It stays in the intestines, doesn't absorb and isn't used as energy or converted to glucose in the body. Thus, fiber is also reduced from the total carbohydrate count. Anyone who counts macronutrients (carbs, fats, protein) should always count net carbs, not total carbs.

We love your feedback, please make sure to comment and share your experience with this vegan, gluten-free and keto pancake & waffle recipe with the healthy baking community!


Cheers to your delicious health,


-Dr. Alexis

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