Yesterday I was craving pancakes like crazy.
I didn’t want to use any of the nut-based flowers I had on hand, because none of them were sprouted.
I’m really trying to eat a low-lectin diet for autoimmune reasons. Nuts, unless fermented or sprouted, contain anti-nutrients like phytates and lectins, which have been linked to autoimmune disease in scientific literature all the way as far back as the 1980’s.
My favorite low-lectin baking flour alternative?
Cassava flour! It has a good texture, better for baking than nut-based flours, honestly. It is not as low-carb as nut-based flours, but the difference is still fairly negligible in the grand scheme of things.
My Paleo baking flour (almond meal, coconut flour, and tapioca flour) is 13 g carbohydrate per 1/4 cup and 3 g of fiber (if you believe in the net carb thing that makes it 10 g net carbs). Cassava flour is 28 g carbohydrate per cup (also 3 g fiber, so 25 g net carbs). It’s more than twice the amount of carbs as the nut-based flour, but I don’t eat it often.
You also need to take into account the density. Cassava flour is finer and fluffier, therefore, 1/4 cup of cassava flour just doesn’t get consumed as quickly as the nut-based flour does. That’s partly why it makes such a great pancake.
Not to mention, it’s a fantastic way to carb replete, once a week, or however often you like to cycle out of ketosis. It’s grain-free, low-lectin, and agrees with me better than sweet potatoes or white rice.
So…. you’re saying I can eat these if I live a ketogenic lifestyle?
These pancakes use 1 cup of cassava flour. I didn’t even eat a 4th of the pancakes I made from it. So, my serving was probably about 20 g of carbs. Those were the only carbs I had that day.
I almost just wrote that I probably didn’t even cycle out of ketosis, then I thought to myself “wait, I’m a scientist”. I got out my blood beta-hydroxy butyrate meter out and tested my ketones (about 45 minutes after eating).
I was at 3.0 mmol/dL, which is a solid reading. Therefore, I was still in ketosis… like serious ketosis, too, not teetering on some 0.5 mmol/dL noise like I expected.
Having said that, I have been fat-adapted for probably 4 years, now. If you’re in the first few weeks of initial fat adaptation, you can still eat these, but keep your portion to 1-2 pancakes (depending on size).
Added benefits to these pancakes
- I used Bulletproof CollaGelatin to give these guys the binding power that a sticky syrup like honey would normally add. I also chose it for its amino acid profile. Collagen has an amino acid profile that compliments the amino acid profile found in meat. I’ve been eating a lot of grass-fed steak and pasture-raised chicken, lately, so balancing out my amino acid intake has been on my mind.
- The amino acids in collagen also have benefits for connective tissues, and I have a connective tissue disorder.
- These are sugar-free, so your gut bacteria will like you
- They also contain eggs, which have a near-ideal copper/zinc ratio and an easily-absorbed amino acid profile
- 1 cup Otto’s Cassava flour
- 1/2 cup – 1 cup water (just start low and gauge it to consistency)
- 2 tablespoons Bulletproof CollaGelatin
- 1/4 tsp baking soda
- 2 eggs
- 1/4 tsp salt
- 1 tablespoons Swerve
- Lakanto maple flavored syrup
- Pre-heat skillet to low-medium heat
- Mix all dry ingredients
- Add eggs and mix well
- Add water and mix well
- Use a measuring cup to transfer the desired amount of batter to the skillet
- Wait for bubbles to break the surface
- Flip and continue cooking for a few more min
- Plate, cover in butter and Lakanto sugar-free maple syrup
Like I said, these were THE BEST grain-free/sugar-free pancakes I’ve ever had. They were just as fluffy and flavorful as normal pancakes. Literally every aspect of these pancakes perfectly fulfilled my pancake craving, and I stayed in ketosis!
No joke, I bet you could fool someone else with these and pass them off as any other delicious pancake. Give it a try! Serve them warm to your kids, partner, friends, neighbor, whoever… and drop a comment below to let me know if it passed the test!