Pumpkin pancakes are the fall breakfast everyone asks for once the weather turns. These sugar-free pumpkin pancakes are soft, golden and warmly spiced, made with real pumpkin, almond flour and Greek yogurt instead of white flour and sugar.
The batter comes together in two bowls, rests for 5 minutes, and cooks in small 3-inch rounds on medium-low heat. The recipe makes about 12 pancakes, and each serving of 3 comes to about 159 calories and 4g net carbs.
Why You’ll Love These Sugar-Free Pumpkin Pancakes
- Real pumpkin in every bite. Pumpkin puree and pumpkin pie spice give them a deep orange color and cozy flavor.
- No white flour, no sugar. Almond and coconut flour make the batter, sweetened with a little allulose.
- Quick weekend breakfast. About 10 minutes of prep and 15 to 20 minutes at the stove.
- 4g net carbs per serving. Three pancakes per portion.
Ingredient Notes
Almond and coconut flour. Half a cup of Bob’s Red Mill almond flour and 1 tablespoon of Bob’s Red Mill coconut flour make the base. The small amount of coconut flour helps the pancakes hold together.
Pumpkin puree. Use 100g of LIBBY’S pumpkin puree, which is plain pumpkin. Pumpkin pie filling is a different product with added sugar and spices, so do not swap it in.
Eggs, Greek yogurt and water. Two large eggs, ⅓ cup of FAGE Total 0% Greek yogurt and ¼ cup of water make the batter soft and spoonable.
Allulose. Two tablespoons of granulated allulose sweeten the batter. Allulose is a rare sugar that the FDA allows to be excluded from the total sugars and added sugars declarations on the Nutrition Facts label. It also browns quickly, which is why these sugar-free pumpkin pancakes cook on medium-low heat.
How to Make Sugar-Free Pumpkin Pancakes
You need a 12-inch nonstick skillet and a thin spatula. Prep takes about 10 minutes, the batter rests for 5, and cooking takes 15 to 20 minutes in batches.
Step 1. Whisk the almond flour, coconut flour, allulose, baking powder and pumpkin spice.
Step 2. In a separate bowl, whisk the eggs, pumpkin, yogurt and water until smooth.
Step 3. Gently combine the wet and dry ingredients. Let the batter rest for 5 minutes.
Step 4. Heat a nonstick skillet over medium-low heat and lightly grease it with the measured butter.
Step 5. Spoon about 2 tablespoons of batter per pancake, gently spreading each into a 3-inch circle.
Step 6. Cook for 2 to 3 minutes, until the undersides turn golden and the edges set. Cover briefly if needed.
Step 7. Flip carefully and cook another 1 to 2 minutes, until the centers are cooked through.
Step 8. Repeat to make about 12 sugar-free pumpkin pancakes, and serve 3 per portion.
Success Tips for Sugar-Free Pumpkin Pancakes
Keep them small. Three-inch pancakes are much easier to flip than large ones, because this batter is soft and has no gluten to hold it together.
Use medium-low heat. Allulose browns quickly, so higher heat darkens the outside before the center is cooked.
Wait for the edges to set. Do not flip until the edges look set and the underside is golden. Covering the pan briefly helps the tops firm up.
Do not press them. Pressing with the spatula flattens the sugar-free pumpkin pancakes and makes them dense.
How to Serve Them
For a syrup-style topping, a small drizzle of my sugar-free caramel sauce works well; it adds to the nutrition numbers above. If you prefer waffles, the sugar-free waffles are another weekend breakfast.
For more pumpkin at breakfast, try the sugar-free cinnamon sugar pumpkin donuts or the sugar-free cinnamon streusel muffins.
Storage
Refrigerate leftover sugar-free pumpkin pancakes for up to 3 days.
Sugar-Free Pumpkin Pancakes FAQ
Can I use pumpkin pie filling?
No. Use plain pumpkin puree. Pumpkin pie filling contains added sugar.
Why are my pancakes browning too fast?
The heat is too high. Allulose browns quickly, so cook them on medium-low.
How many pancakes does this make?
About 12 small pancakes, which is 4 servings of 3.
Is allulose a sugar alcohol?
No, allulose is a rare sugar, not a sugar alcohol. You can look up pumpkin and almond flour on USDA FoodData Central.
Golden, soft and full of pumpkin spice, these sugar-free pumpkin pancakes are the easy fall breakfast to make all season.
Sugar-Free Pumpkin Pancakes
Ingredients
Equipment
Method
- Whisk almond flour, coconut flour, allulose, baking powder and pumpkin spice.
- Separately whisk eggs, pumpkin, yogurt and water until smooth.
- Gently combine wet and dry ingredients. Rest 5 minutes.
- Heat a nonstick skillet over medium-low heat. Lightly grease with measured butter.
- Spoon approximately 2 tbsp batter per pancake, gently spreading into 3-inch circles.
- Cook 2–3 minutes until undersides turn golden and edges set. Cover briefly if needed.
- Flip carefully and cook another 1–2 minutes until centers are cooked through.
- Repeat to make approximately 12 pancakes. Serve 3 per portion.
Notes
- Keep pancakes small for easy flipping.
- Use medium-low heat; allulose browns quickly.
- Do not flip before the edges set.
- Avoid pressing pancakes with the spatula.
- Refrigerate leftovers up to 3 days.