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Carb-Up Spiced Banana Pancakes

4.4 stars, average of 18 ratings

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Banana pancakes are so delicious, especially when combined with cashews, cinnamon and whipped cream. This is a great carb-up meal for the Targeted Ketogenic Diet. Feel free to swap the cashews for the same amount of almonds or almond butter.

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Hands-on Overall

Nutritional values (per serving, 2 pancakes)

Net carbs13.6 grams
Protein9 grams
Fat22.6 grams
Calories294 kcal

Calories from carbs 18%, protein 12%, fat 70%

Total carbs15.6 gramsFiber2 gramsSugars7.2 gramsSaturated fat13 gramsSodium73 mg(3% RDA)Magnesium44 mg(11% RDA)Potassium306 mg(15% EMR)

Ingredients (makes 4 pancakes)

Instructions

  1. Place all of the ingredients in a blender and process until smooth.
  2. Heat a greased pan greased pan over medium heat. Pour about 1/4 cup (60 ml) of the batter on the pan creating 4 hand-size pancakes and cook until bubbles form on top. Then flip on the other side and cook for a minute.
  3. Serve with whipped cream, sour cream or coconut cream and a sprinkle of cinnamon.

Ingredient nutritional breakdown (per serving, 2 pancakes)

Net carbsProteinFatCalories
Banana, fresh
10.1 g0.5 g0.2 g45 kcal
Eggs, free-range or organic
0.4 g6.3 g4.8 g72 kcal
Cashew nuts
2.2 g1.5 g3.5 g44 kcal
Cinnamon, spices
0.1 g0 g0 g1 kcal
Spices, cloves, ground
0.1 g0 g0 g1 kcal
Coconut oil, extra virgin
0 g0 g6.7 g61 kcal
Crème fraîche
0.7 g0.7 g7.4 g71 kcal
Cinnamon, spices
0.1 g0 g0 g1 kcal
Total per serving, 2 pancakes
13.6 g9 g22.6 g294 kcal
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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (8)

Hi, i'm pretty knew to the keto diet- doing it because I have cancer, any way to make this recipe more friendly for me, I could obviously change the bananas to blueberries or raspeberries and change the cashews to almonds or macadamias?? any idea what the net carbs would change to?? very much missing my cereal based breakfasts in the morning, great site, glad i found it!

Reply

Hi Coralie, thank you!
You can use ground macadamia nuts (the lowest in net carbs from nuts) instead of cashew nuts. Because you won't use banana, you'll need 4 instead of 2 tablespoons of ground macadamias per serving (32 grams / 1.1 oz). Also, instead of banana, try with 1/3 cup / 50g / 1.7 oz blackberries (the lowest in net carbs from berries). Just top the pancakes with creme fraiche / sour cream / full-fat yogurt and add blackberries (fresh or frozen).For sweetener, use stevia (liquid is best) or 1-2 tablespoons of Erythritol / Swerve.
All these adjustments will decrease the net carbs a lot: a serving will have 6 - 6.5 grams of net carbs.
If you are missing your cereal, try oven-roasted coconut flakes with cinnamon and eat them with coconut milk, almond milk or pouring cream (if you use pouring cream, you will need to add some water).
As more people had a special request for "zero-carb" recipes, I'm planning to post more very low-carb recipes soon. I wish you all the best with your treatment!

Reply

Dont mean to sound stupid or "smart"!.... but what happened to the Ground cashews?

Reply

Trust me, it sounds nothing like that! Thank you for telling me. It was counted in the net carbs but I forgot to add them in the instructions 😊

Reply

As mentioned at the very beginning, this recipe is for a pre-workout meal as part of Targeted Ketogenic Diet (TKD) or even Cyclic Ketogenic Diet (CKD). Here are some links to help you understand why bananas are keto-friendly:
www.reddit.com/r/ketogains/wiki/index
http://en.wikipedia.org/wiki/Cyclic_ketogenic_diet

Reply

Bananas are not keto-friendly at all!

Reply

Thanks!
You can use nut butter instead (peanut, almond, cashew, etc.) or whipped coconut cream if you are allergic to lactose.

Reply

That's a great recipe, thanks for sharing it. I cannot eat dairy, is there anything I can use instead of yogurt? thanks.

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