TYP Logo


print report go to library previous page
HeartHawk's Miracle Pancakes for One

Breakfast has always been one of the hardest meals to find suitable low-carb replacements for. Here is a pancake I tested on myself for taste and glycemic response. The results: tastes great and zero glycemic effect one hour after consumption. A miracle? Perhaps not but pretty darn good nonetheless. Try them and tell us what you think!

I love pancakes and missed them greatly after going wheat-free and low-carb.  It took a lot of experimenting, judiciously adding ingredients like flaxseed for omega-3s as well as texture, removing salt, reducing baking powder to further remove excess sodium, and trying different sweeteners.

I got the taste and texture where I wanted them but the big surprise whas the absence of a glycemic response.  My fasting blood sugar was 87 mg/dL and my post-prandial measurement (one-hour) was 86!  Now this hardly qualifies as a scientific study, but hey, for me these tasty flat-cakes work well both on my tongue and in my stomach!

The recipe below was designed to serve one (me) and makes approximately 2, 5-inch pancakes.  Trust me, these are far denser than wheat pancakes so it only takes two!
1/2 cup almond meal
2 tablespoons flaxseed meal
1/4 teaspoon baking powder
1/4 teaspoon Truvia (mostly erythritol)
1 Grade A Jumbo egg
1/4 cup unsweetened almond milk
1/4 cup Walden Farms artificially sweetened maple syrup (sucralose)

The above ingredient list has been altered and tinkered with using every imaginable sweetener, egg whites instead of yokes, various "milks" so feel free to go crazy with it but this is the recipe that yielded a zero rise in blood sugar for me.  Multiply the recipe for multiple servings.


Combine all ingredients in a bowl and  thoroughly mix with a fork, whisk, or beater (for simplicity I use nothing but the fork I will eat them with).  The other beauty of this recipe is how fast and effortlessly it goes together.
Pour 1/2 the batter (about 3/8 of a cup) into in an oil-coated skillet at low to medium-heat. Flip when edges are cooked and bubbles form along the top (about 2 minutes). Almond meal pancakes are more delicate than their gooey, gluten-laden counterparts. If you encounter difficulty flipping them, release them around the edges first using a large flipper that allows you to get completely under the pancake before flipping.
I typically add 1/4 cup of blueberries or walnuts to the batter for variety (note that any fruit will provoke a rise in blood sugar).  Also note that you are working with nutmeal which is mostly fat.  The batter thickness will vary greatly with the temperature of your ingredients (but it also sticks to the pan less and is more difficult to burn).  If you use frozen blueberries warm them first or your batter will form hard clumps around the blueberries!.

Measure your fasting and one-hour post-prandial blood glucose and let us know how you do.  Bon apettit!



Want to get this recipe? Collaborative Cure Foundation and Track Your Plaque Members have full access to all Track Your Plaque recipes.

Already a member? CLICK HERE to log-in.

Want to become a member? CLICK HERE

Want to learn more about the benefits of membership? CLICK HERE


Copyright 2011, Track Your Plaque, LLC