These Low Carb Pumpkin Pancakes are naturally gluten-free and bursting with fall flavor. A super simple, coconut flour-based recipe to satisfy your sweet tooth, without extra carbs and sugar. These autumnal low-carb pancakes are the perfect breakfast for the whole family.
The first sign of fall means it's pumpkin season. We are also huge fans of making keto pancakes for breakfast. These pancakes are extra special with plenty of real pumpkin puree and warming pumpkin pie spice.
❤️Why we love this recipe
- Naturally gluten-free, nut-free, sugar-free & low carb - This recipe is made with wholesome ingredients that suit a variety of diet types. In addition, these pancakes can be made dairy-free and paleo as well. They taste great, and are only 5 net carbs per serving!
- Bursting with pumpkin flavor - Is there anything better than the taste of pumpkin and spice in the fall? We absolutely adore the flavor, and we know you will too! It's cozy, and comforting.
- Made with simple ingredients - This recipe is made with pantry and kitchen staples, and you can find whatever you don't already have at most grocery stores.
Here are the ingredients used for this pancake recipe. You can find nutritional information and full quantities in the recipe card.
- Coconut flour - Don't substitute for almond flour. We love almond flour and coconut flour a lot, but they are not a 1:1 substitute.
- Baking powder - To help the pancakes fluff up a little bit.
- Kosher salt - Balances the sweetness.
- Pumpkin pie spice - Store bought or homemade.
- Xanthan gum - Xanthan gum helps hold the pancakes together, and are especially important because of the added liquid from the pumpkin.
- Sugar free sweetener of choice - We opted for powdered Swerve, which is our favorite, but you can use any sweetener you prefer.
- Unsalted butter - Melted.
- Vanilla extract
- Pumpkin puree - Not pumpkin pie filling. Be sure the only ingredient is pure pumpkin.
- Milk of choice - Use your favorite low carb milk. Popular choices are almond milk, and coconut milk. You can also swap for half and half, or heavy cream.
- For serving - Sugar free maple syrup & butter, or load up the toppings like sugar-free chocolate chips, nuts, or whipped cream.
- Measure out all dry ingredients.
- Allow eggs and milk to sit out at room temperature for about an hour.
- Preheat a griddle or cast iron skillet over medium heat.
- Melt butter in a container and allow it to cool down.
- Crack eggs into a small bowl and fish out any egg shells if desired.
In a medium mixing bowl, whisk together melted butter and sweetener.
Followed by the pumpkin puree, and vanilla extract. Mix to combine, then whisk in the eggs one by one.
Sift the dry ingredients (coconut flour, baking powder, pumpkin pie spice, salt, and xanthan gum) into the bowl of wet ingredients.
Then, pour the milk of choice in slowly until it turns into a smooth batter.
Reduce the heat to medium-low, and add butter or oil to the griddle or skillet before adding the pancake batter or else they will burn.
This recipe makes about 12-14 medium sized pancakes, and we use a ¼ cup to measure the batter.
Cook until some bubbles form, about 1-2 minutes on each side. Flip, and cook for another 2-3 minutes until golden brown.
Top with more butter, powdered sweetener, whipped cream, nuts, chocolate chips, sugar-free syrup, and whatever you wish. Enjoy!
✨Tips and tricks
- Cook low and slow - To avoid burning, cook the pancakes slowly and don't rush it.
- Use fresh baking powder - Baking powder needs to be replaced about once a month or so in order for it to work properly. To test if baking powder is fresh, add some to a small bowl and pour on boiling water. If it bubbles, it's fresh. If not, then you need a new one.
- Sift ingredients - To ensure there are no lumps getting mixed in.
- Use room temperature eggs and milk - This will help create the best texture, and will help the batter from seizing if it becomes too cold.
🍂How to make pumpkin pie spice
Pumpkin pie spice is easy to make at home with just a few spices. The best part about making your own is that you can adjust the spices to taste. You can also buy it easily at almost any store in the fall.
- 4 tablespoons of ground cinnamon
- 1 tablespoon ground ginger
- 1 tablespoon ground nutmeg
- 2 teaspoons ground allspice
- 2 teaspoons ground cloves
- & about ¼ teaspoon ground cardamom (optional)
This makes a large batch, just under 8 tablespoons worth. Store in an airtight container in a cool, dry place and use in other recipes!
💭Frequently asked questions
Xanthan gum is a pretty essential part of gluten free sweets and baking. It's gluten free and paleo friendly. It helps create the same effect as the gluten does in bread does to bind things together, so your sweets don't crumble.
We have made these pancakes without it, but overall, we highly recommend using xanthan gum. If you don't want to use it, or don't have any, they will definitely crumble a bit more.
Coconut flour is used for this recipe. Coconut flour is not only gluten free, but also nut free, unlike almond flour.
Please note that coconut flour and almond flour are not a 1:1 substitute. Coconut flour is much more drying, so you don't have to use as much flour as you would almond flour. Since we have not tested this recipe with almond flour, we aren't able to suggest a substitute.
People often get tripped up on whether or not a food is "keto" or not. Ketosis is a metabolic state, and everyone's a little different. So basically, the answer is that yes, pumpkin puree is low carb and keto friendly as long as you are mindful of the portion size.
Just watch out for any sugar additives that some brands may have. Most canned pumpkin puree is pumpkin only, so you don't have to worry. For ½ cup of the standard pumpkin puree that we use in this recipe, there are 10 total carbs and 3g fiber, making 7g net carbs. Divide this across 4 servings and you can see why pumpkin is easily considered keto friendly!
Pumpkin is a good source of fiber, and is also very high in nutrients like Vitamin C, A, E, folate and antioxidants. Read more here!
✨Substitutions & variations
- Dairy-free - Just be sure to use your favorite unsweetened nut milk, as well as melted coconut oil, ghee, or avocado oil instead of butter.
- Paleo diet friendly - Follow all of the instructions for dairy-free, and swap out the sweetener for your favorite paleo-friendly sweetener, like stevia, monk fruit sweetener, maple syrup, honey, agave nectar, or coconut sugar. Please be aware, some forms of paleo friendly sweeteners will impact your blood sugar, so be sure to measure them carefully and be aware they will impact the carb and sugar count for these pancakes.
- More or less spiced - You can add as much or as little of the pumpkin pie spice as you like. Swap in your favorite cozy warm spices, or you can just use all cinnamon.
- Swap milk for heavy cream - For an extra rich and luscious pancake, use heavy cream.
- Griddle or skillet. We love our Lodge reversible griddle pan because we can make lots of pancakes all at once, but you can use your favorite pan.
- You will need a whisk, mixing bowls, measuring spoons, a rubber spatula, and a regular spatula.
- Other than that, you just need a kitchen scale. We highly recommend using one all the time since it's much more accurate, plus it saves on dishes.
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🎃More keto pumpkin recipes to try
- Keto pumpkin chocolate chip cookies
- Pumpkin bars with maple cream cheese frosting
- Keto pumpkin muffins
- Keto pumpkin pie crumb bars
- Pumpkin alfredo with turkey and rosemary
- Fudgy keto pumpkin brownies
- Keto bulletproof pumpkin spice latte
Store in an airtight container in the fridge for up to 5 days.
To freeze, place in a single layer on a baking sheet and freeze until solid. This should take roughly an hour. After that, transfer to a plastic bag or airtight container and store for up to 6 months.
Reheat gently on the stovetop, in the microwave, in the oven, in the toaster, or in the air fryer. If frozen, thaw in the fridge overnight.
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Keto Pumpkin Pancakes
- 3 tablespoons unsalted butter, melted and cooled
- 2 tablespoons granular erythritol
- 45 grams coconut flour (6 tablespoons)
- 1.5 teaspoons pumpkin pie spice
- ½ teaspoon baking powder
- ½ teaspoon kosher salt
- ¼ teaspoon xanthan gum (optional but highly recommended)
- 4 whole eggs
- 1 teaspoon vanilla extract
- 113 grams pumpkin puree (about ½ a cup)
- 210 milliliters milk of choice (14 tablespoons)
- Preheat your griddle over medium heat. In a medium bowl, whisk together melted butter and sweetener until combined. Add in the pumpkin puree, and vanilla extract. Mix to combine, then whisk in the eggs one by one.
- In a separate bowl, combine your coconut flour, baking powder, pumpkin pie spice, salt and xanthan gum. Sift the dry ingredients into the bowl of wet ingredients. Combine your wet and dry ingredients and mix until well combined. Then, pour the milk of choice in slowly until the batter is pretty thin.
- Reduce the heat to medium-low, and grease the skillet before adding the pancake batter or else they will burn. This recipe makes about 12-14 medium-sized pancakes, and we use a ¼ cup to measure the batter.
- Cook until some bubbles form, about 1-2 minutes on each side. Flip, and cook for another 2-3 minutes. Flip, and cook for another 2-3 minutes. Top with more butter, sugar-free syrup, powdered sweetener, whipped cream, nuts, chocolate chips, or whatever you wish!
- Store in an airtight container for up to 3 days in the fridge.
- The following nutrition facts are for the pancakes only & no toppings.
- For dairy free or paleo, use a dairy free oil in place of butter, a dairy free milk, and use any natural sugar you would like in place of the erythritol. Please note, replacing the sweetener may increase the carb count.
- Xanthan gum is highly recommended to keep the pancakes from crumbling.
- You can use cinnamon in place of pumpkin spice.