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

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. 

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.

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.

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. 

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