If you follow a low-carb regimen, breakfast has few choices. The popular picks are eggs but without toast; fruits work in some versions of low-carb diets that allow “good” carbs. But for something that’s universally loved and fills the bread need, try low-carb pancakes. In a daily regimen of 20 to 40 carbs per day this pancake mix is a good choice at about 8 carbs.
They’re made with soy flour and soy protein powder. Both of these ingredients used to be readily available. Whole Foods and supermarkets carried soy products but no longer. So-called natural food stores used to—but again they don’t show up often.
Lois’ Natural in Scarborough has soy flour, but it’s not available at their Portland store. Royal River, however, in Freeport, carries both Bob’s Red Mill soy flour and the harder to find pure soy powder under the brand name Peaceful Planet (unflavored) soy powder. This has zero carbs and the flour has 8 carbs per 1/4 cup serving. Be sure that you buy the pure protein powder, unflavored.
Low-carb pancakes topped with Benecol serve with sugar-free syrup and sour cream or yogurt
Additions to the basic pancake mix include sour cream (zero carbs), Greek-style unflavored and unsweetened yogurt (but some versions can be carb heavy), buttermilk (about 2 grams carbs per tablespoon) and heavy cream (zero carbs).
Make up your own mix to have on hand. Per serving use 1/4 cup of the pancake mix. Serve with butter or for a healthier touch, without fat, try Benecol, available at the Market Basket in Biddeford. Unsweetened maple-flavored syrup, which is a processed food, is an optional topping. One quarter cup of sugar-free Maple Grove Farms brand has 6 carbs per 1/4 cup serving. Other such syrups have much more so look for this brand, which has the lowest carb count. It’s sold at Hannaford and Shaw’s.
The total carb count per 1/4 cup is 8 to 12 carbs, depending on additions. Serving size is 4 pancakes using 1/4 cup pancake mix.
Ingredients
- 1 cup soy flour
- 1 cup soy protein powder
- 1 heaping tablespoon baking powder
- 1 tablespoon low-carb sweetener such as Splenda or Restiva
- 1 tablespoons oil
- 1/4 cup pancake mix
- 1 egg, beaten
- 1 teaspoon canola oil
- 1 tablespoon Unflavored Greek yogurt, buttermilk, full-fat sour scream or heavy cream
- Oil for cooking
Instructions
- Pancake mix. Sift together the soy flour, soy protein powder, baking powder and sugar. Make up your own baking powder with a 2-to-1 ratio of Bakewell Cream and baking soda. It’s much better than commercial baking powders.
- Store this in bulk refrigerated to use as needed.
- Pancake batter.Put the pancake mix into a small bowl or glass measure. Add the egg and enough cold water to make up a thickish batter; add more water as needed but don’t make the batter too thin. It should be the consistency of a standard pancake batter. Add the oil.
- Heat canola in a large saute pan or cast-iron griddle pan until very hot. Pour in the batter for 4 pancakes. Cook several minutes over medium high heat several minutes per side or until bubbles appear and then flip and cook the other side for a minute or two.
- Transfer to a plate. Top with Benecol, syrup or yogurt or sour cream.
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