Keto almond flour pancakes with butter

Why This Works for Intermittent Fasting

These pancakes deliver a high fat and protein combination that satisfies without spiking insulin — exactly what you want when breaking a fast. The absence of grains or sugar means your insulin stays low and your satiety hormones stay elevated for hours. They fit naturally into a 16:8, 18:6, or OMAD eating window as a filling first meal that won't trigger cravings an hour later.

Ingredients

• 1½ cups (150g) almond flour (blanched, fine ground)
• 4 large eggs
• 3 oz (85g) full-fat cream cheese, softened
• 2 tbsp butter, melted — plus extra for the pan
• 1 tsp baking powder
• ¼ tsp fine sea salt
• ½ tsp vanilla extract
• Optional: 1 tsp erythritol or a few drops of liquid stevia

Instructions

1. Add the cream cheese and eggs to a blender or bowl. Beat until smooth and well combined — about 30 seconds in a blender or 1–2 minutes by hand.
2. Add the melted butter, vanilla extract, and optional sweetener. Mix briefly to combine.
3. Add the almond flour, baking powder, and salt. Fold or blend just until a thick, smooth batter forms. Do not overmix.
4. Let the batter rest for 2 minutes — this helps it thicken slightly and prevents spreading.
5. Heat a non-stick skillet or cast iron pan over medium-low heat. Add a small knob of butter and let it melt and coat the surface.
6. Spoon approximately 3 tablespoons of batter per pancake into the pan. Gently spread into a round shape about 8cm (3 inches) in diameter. Do not make them too large — almond flour pancakes are more fragile than wheat pancakes.
7. Cook for 2–3 minutes until the edges look set and the underside is golden brown. Flip carefully with a wide spatula.
8. Cook for a further 1–2 minutes on the second side until cooked through.
9. Serve immediately with extra butter on top. Season with a pinch of cinnamon if desired.

Nutrition Per Serving

Fasting Compatibility

Best for: 16:8, 18:6, OMAD. These pancakes are an ideal first meal after a 16–20 hour fast because their high fat content slows gastric emptying, prevents an insulin spike, and keeps you satiated through the rest of your eating window. The protein content supports muscle maintenance without requiring large portion sizes.

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