Keto Pancakes

[SouthernLord]

You need:

1 cup Egg Whites
1 tbsp Psyllium Husk powder NOW Foods - Psyllium Husk Powder - 12 oz.
Cinnamon to taste (~1tsp)
Splenda to taste (~1 tsp)


Mix all these in a bowl. Let the mixture sit for 5-10 minutes so the psyllium can absorb the egg whites and thicken up to pancake batter consistency. Spray a nonstick pan(s) with 0 kcal cooking spray and cook at medium high heat.

Let the pancake cook all the way on one side. It should separate easily from the pan. Slide it off onto a dish and carefully flip it over back into the pan. Cook the other side. Or if you're a culinary genius flip with with a spatula.

Each pancake comes out to 24g of protein and 9g of fiber. I cook two at a time and add two tbsp of ANPB and half a serving of sugar free maple syrup.

Two pancakes with the syrup and ANPB comes out to 56g Pro, 26g Cho (20g fiber ), and 16g fat for a total of 392 kcal (this is not counting the fiber as kcal).

I can tell you right now that these bad boys are super filling. Two of them plus the ANPB is a chore to eat. They are delicious though and a good change of pace when dieting.

 

[crulexis]

wow man amazing .. this sounds I never even thought I could eat pancakes on CKD! Is this safe to have on No-Carb days ?

Cause it still has 26G of carbs ( But I'm not supposed to count fiber ? )

 

[SouthernLord]

wow man amazing .. this sounds I never even thought I could eat pancakes on CKD! Is this safe to have on No-Carb days ?

Cause it still has 26G of carbs ( But I'm not supposed to count fiber ? )

Yeah. Don't count the fiber. The only cho is from the ANPB. One half serving of the sugar free mayple syrup is ~2g cho, but you don't have to use it

 

[beast1130]

sounds yummy

 

[beast1130]

must clean u out pretty dam good also

 

[hwydopehound]

So don't use the ANPB on no carb days?

 

[SouthernLord]

You doing zero carb days?

If so I'd skip the ANPB. They might be a little dry though. Maybe use some smart balance spread if you can fit it in with your macros.

I've made these a few tines now and it takes ~10 minutes of setting up to get pancake batter consistency out of the mix.

 

[hwydopehound]

What exactly should my macros be to keep me in ketosis?

 

[InGreatShape]

You need:

1 cup Egg Whites
1 tbsp Psyllium Husk powder NOW Foods - Psyllium Husk Powder - 12 oz.
Cinnamon to taste (~1tsp)
Splenda to taste (~1 tsp)


Mix all these in a bowl. Let the mixture sit for 5-10 minutes so the psyllium can absorb the egg whites and thicken up to pancake batter consistency. Spray a nonstick pan(s) with 0 kcal cooking spray and cook at medium high heat.

Let the pancake cook all the way on one side. It should separate easily from the pan. Slide it off onto a dish and carefully flip it over back into the pan. Cook the other side.

Each pancake comes out to 24g of protein and 9g of fiber. I cook two at a time and add two tbsp of ANPB and half a serving of sugar free maple syrup.

Two pancakes with the syrup and ANPB comes out to 56g Pro, 26g Cho (20g fiber ), and 16g fat for a total of 392 kcal (this is not counting the fiber as kcal).

I can tell you right now that these bad boys are super filling. Two of them plus the ANPB is a chore to eat. They are delicious though and a good change of pace when dieting.

Wow! Thanks for the info. I can eat pancakes nowadays! Thanks!

 

[SouthernLord]

Bump since I'm having this for dinner