Servings: 4 Prep: 10 mins Cook: 10 mins Total: 20 mins
What we have here is little more than my Vanilla OMM (One Minute Muffin) turned on its head. I’m pretty sure that the base batter for that particular muffiny treat is amongst one of the best little recipes I’ve come up with. It’s such a nice little ratio, it’s easy to pull together and it’s really amazing for just about anything sweet and bakey!
In this case, I’ve used the batter as a pancake, rather than as a muffin. The pancakes are fantastic. While it’s been years since I’ve had a grain based pancake, I confidently say that with this recipe in my life … I may very well never have a grain based pancake, again. I see no need. These are just better!
This particular recipe incorporates some spice and apples. Time and time again, I hear people discuss how low-carb doesn’t allow fruit. “Poppyco*ck!”, I say to that! I mean, I wouldn’t suggest sitting and eating a whole super sweet pineapple, but chopping up an apple and tossing it in a tasty pancake recipe isn’t going to hurt anything. In fact, the fact that you find yourself eating … not just pancakes, but … pancakes with APPLES removes that deep sense of depravity that many feel with a “diet”. People who feel depraved tend to stray … stray hard, and rarely return. Some well placed fruits and a nice collection of tasty diverse recipes will win and keep us all happy and on track … all the time.
Ingredient
Calories
Fat
Protein
Carbs
SA’s
Fiber
NetCarbs
1 medium (166g) apple (like golden delicious)
77
21
2
19
1/4 cup (54g) butter, ghee or lard (for sautéing and pan/griddle), divided
400
44
dash cinnamon
dash nutmeg
dash salt
1/4 cup (28g) coconut flour
124
3
7
18
12
6
1/4 cup (28g) almond flour
160
14
6
6
3
3
1 scoop (1/4 cup) (30g) sugar-free vanilla whey protein
110
25
1
1
1/4 cup (60g) ‘Swerve’ or other sugar replacement
60
60
2 tsp (8g) baking powder
10
2
2
4 large (200g) whole eggs
286
20
26
2
2
1/4 cup (60g) almond milk, unsweetened
11.3
0.9
0.5
0.8
0.3
0.5
1/4 cup (56g) butter, melted
400
44
1/4 cup (25g) toasted chopped walnuts
163.5
16.3
3.8
3.5
1.8
1.8
Grand Totals (of 4 servings):
1741.8
142.1
68.3
114.3
60
19
35.3
Totals Per Serving:
435.4
35.5
17.1
28.6
15
4.8
8.8g
63.7%
Fat
13.6%
Protein
22.7%
Carbs
5 from 2 votes
Print Rate
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4 Servings
Author: DJ Foodie
Ingredients
- 1 medium apple (like golden delicious)
- 1/4 cup butter ghee or lard (for sautéing and pan/griddle), divided
- dash cinnamon
- dash nutmeg
- dash salt
- 1/4 cup coconut flour
- 1/4 cup almond flour
- 1 scoop (1/4 cup) sugar-free vanilla whey protein
- 1/4 cup 'Swerve' or other sugar replacement
- 2 tsp baking powder
- 4 large whole eggs
- 1/4 cup almond milk unsweetened
- 1/4 cup butter melted
- 1/4 cup toasted chopped walnuts
Instructions
Pre-heat a medium sauté pan over medium-high heat.
While the pan is heating, cut the apples into small 1/4-inch cubes. Peeling is optional.
Once the pan is hot, some fresh butter and quickly swirl around the pan. It should lightly brown around the edges, but not burn. Quickly add the apple cubes and coat with butter. Turn the heat to medium and evenly distribute them along the bottom of the pan, so that a single layer of apple cubes is formed. Sprinkle a dash of cinnamon, nutmeg and salt onto the apples.
After about 1 minute, one side of the cubes will take on a nice caramelized color. Toss the apples, so that most have a new side facing down. Allow them to sit for about 1 minute. Continue cooking and tossing until they are nicely browned on the outside, but not overcooked, soft and mushy. The process should be fairly quick, taking about 3 to 4 minutes. Place the browned apple cubes in a plate to cool. Set aside.
In a medium mixing bowl, sift together coconut flour, almond meal, protein powder, sweetener (if powdered), baking powder and salt.
Add eggs, almomd milk, melted butter and half of the caramelized apples. If using a liquid sweetener, add it now. Mix until combined. If the batter is still too thick, add a little milk, cream, coconut milk or almond milk to thin.
Heat a heavy griddle or fry pan which is greased with a little butter or bacon fat on a paper towel. Pour a small amount of batter (approx 1/4 cup) into pan and tip to spread out or spread with spoon. When bubbles appear on surface and begin to break, turn over and cook the other side. Repeat this process until all the batter is gone.
Garnish the pancakes with more butter, your favorite syrup, toasted walnuts and the remaining caramelized apples!
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* Learn More: More about this recipe and nutrition …
