Low Carb Pancake Sandwich
I really wanted to share with everyone a recipe from my cookbook. It’s one of the fan-favorites when it comes to breakfasts, for b…
1. Keto Kung Pao Chicken
Per serving: 232 cal | 16.5g fat | 4.2g net carbs | 16.6g protein
Kung pao chicken was the first takeout dish I tried to recreate when I started keto, and for good reason — the sauce does most of the work. Soy sauce, a touch of sesame oil, dried chiles, and peanuts at the end. The chicken comes out with that slightly caramelized exterior you get from high-heat cooking, and the peanuts stay crunchy because they go in at the last minute. Four net carbs per serving.
Peanuts aren’t just for texture here — they bring solid protein and the monounsaturated fats that make this dish more filling than it looks. If you’re tracking fat intake, they’re pulling real weight in this macro profile.
2. Strawberry Rhubarb Swirl Ice Cream
Per serving: 276 cal | 27.7g fat | 3.4g net carbs | 2.5g protein
Strawberry rhubarb ice cream was one my girlfriend spotted in the draft recipe folder and kept asking about until I finally made it. The tartness of rhubarb cuts through the richness of the cream base in a way that makes it taste lighter than it is. Nothing about it reads “low carb” — it just tastes like summer. At 3.4g net carbs a serving and 27.7g fat, it’s one of the best fat-to-carb ratios you’ll find in a frozen dessert.
3. Thai Style Low Carb Peanut Chicken
Per serving: 409 cal | 28.6g fat | 4.5g net carbs | 36.9g protein
My first attempt at the peanut chicken sauce was too thin — I didn’t reduce it long enough and it just slid off the chicken instead of coating it. The fix was simple: let the sauce simmer for an extra four or five minutes before the chicken goes back in. Once I figured that out, this became one of the recipes I make more than almost anything else. Earthy peanut, bright citrus, a little heat from the chili. Under 5 net carbs per serving.
Peanuts bring a solid hit of biotin, copper, and manganese — minerals that most people don’t think about but that matter for energy production. The fat content here is also high enough that this keeps you full for a long time after eating. If you want more on keeping your fat intake right, the keto macro calculator is the best place to start.
4. Almond Flour & Flax Seed Pancakes
Per serving: 220 cal | 20.4g fat | 1.3g net carbs | 6.0g protein
These pancakes aren’t trying to be a thin, delicate crepe — they’re dense and filling in the way that actually makes them work as a breakfast. A single serving of two or three pancakes will hold you until lunch without any question. Almond flour keeps the carbs at 1.3g net per serving, and the flax adds a slightly nutty depth that plays well with butter and a sugar-free syrup.
5. Low Carb Coconut Shrimp
Per serving: 363 cal | 20.0g fat | 7.6g net carbs | 35.5g protein
Coconut shrimp without the breading sounds like it’s missing the whole point. It isn’t. The coating here swaps breadcrumbs for shredded coconut, which crisps up better in oil than the original and gets golden-brown in about the same time. You still get the crunch and the slight sweetness. The dipping sauce brings the heat. At 35g protein and 7.6g net carbs per serving, this is one of the more substantial entries on this list.
Coconut milk in the coating brings MCTs — medium-chain triglycerides that get processed by the liver quickly and may support steady energy levels. It’s one of the reasons I’ll reach for coconut-based recipes specifically when I want something that’s going to fuel a longer afternoon.
6. Gooey Keto Cinnamon Rolls
Per serving: 369 cal | 31.0g fat | 6.1g net carbs | 12.8g protein
These cinnamon rolls use real yeast, which is the thing that makes them pull apart the way they should. I’ve tried versions without it and they come out like dense, sweet biscuits — not the same. The icing goes on while they’re still warm so it soaks in a little before it sets. There’s one tablespoon of maple syrup across the entire recipe, which amounts to almost nothing when you divide it across nine rolls, but it does something to the yeast activation that I haven’t been able to replicate otherwise. Almond flour and whey protein do the rest of the structural work. Check the low carb flour guide if you want to understand what each flour does in baking like this.
7. Low Carb Cauliflower Fried Rice
Per serving: 332 cal | 27.3g fat | 4.8g net carbs | 17.3g protein
The first few times I made cauliflower fried rice, I skipped the ricing step and just chopped it by hand. The texture was off — too chunky, didn’t absorb the sauce the same way. Once I started running it through the food processor, the texture got close enough to the real thing that I stopped thinking about it as a substitute. It just became the dish. Cook it in batches if you’re making a full portion — crowding the pan steams the cauliflower instead of frying it, and that’s what kills the texture.
Cauliflower is one of the few vegetables where the carb-to-volume ratio makes sense on keto. You get a full, satisfying plate for under 5g net carbs. It’s also worth reading the keto food list if you’re still working out which vegetables fit your targets.
8. Keto Chocolate Mug Cake Recipes
Per serving: 417 cal | 36.6g fat | 5.1g net carbs | 12.1g protein
Two minutes in the microwave and you have chocolate cake. That’s the whole pitch. Cocoa powder, almond flour, an egg, butter, and a sweetener — it comes together faster than anything else on this list. At 5.1g net carbs for the entire mug, it’s not breaking any macros.
Almond flour brings vitamin E and a meaningful amount of magnesium — most people on keto run low on magnesium, and even small amounts from food sources add up. It’s one of the reasons I’ll use almond flour over coconut flour when I can in recipes like this.
9. Keto Sausage Gravy and Biscuit Bake
Per serving: 365 cal | 30.8g fat | 4.2g net carbs | 16.6g protein
Sausage gravy and biscuits is the kind of breakfast that used to feel off-limits on keto, and this recipe makes the strongest case that it doesn’t have to be. The biscuits are almond flour-based and come out with a golden-brown top and a soft, almost pillowy interior. The gravy is built from sausage drippings with heavy cream, which gives it a depth that the original achieves with flour thickening — and honestly this version might be better. It comes in casserole form, which means you can make it once and eat it for the week. 4.2g net carbs per serving.
Pork sausage is a good fat source and brings B vitamins, particularly B12. The heavy cream gravy keeps the fat ratio exactly where it needs to be on a keto day. If you’re building weekly meal plans around recipes like this, the keto meal plan is the fastest way to map it out.
10. Low Carb Pancake Sandwich
Per serving: 668 cal | 50.9g fat | 5.1g net carbs | 43.3g protein
This one came out of my first cookbook and has stayed in regular rotation for years. The pancake “bun” is slightly sweet, soft, and sturdy enough to hold sausage, egg, and cheese without falling apart. If you ate McGriddles before going keto, this is the closest thing I’ve found. At 43g protein and 5.1g net carbs, it’s also a legitimate meal — not just a snack.
More Keto Chicken Recipes to Try
If you’re looking to round out your weekly rotation beyond these ten, here are some chicken recipes I’d point you to.
Frequently Asked Questions
Can I eat cauliflower fried rice every day on keto?
Cauliflower fried rice sits at about 4.8g net carbs per serving, so it fits daily without a problem for most people. The main variable is what you’re cooking it with — adding soy sauce, eggs, and sesame oil keeps the macros clean. If you’re not sure how much room you have in your daily carb budget, the keto macro calculator will give you a precise number based on your goals.
What flour works best for keto cinnamon rolls?
Almond flour with a whey protein addition is what makes these cinnamon rolls work structurally. The whey gives the dough enough elasticity to roll and cut without cracking — something that pure almond flour can’t do on its own. If you want to understand why each flour behaves differently in keto baking, I put together a detailed low carb flour guide that covers almond, coconut, flax, and a few others.
How do I get the coating crispy on keto coconut shrimp without breadcrumbs?
Shredded coconut is the swap, and it works better than you’d expect — it crisps up at roughly the same oil temperature and holds its crunch well. The key is making sure the shrimp is dry before it goes into the coating. Any moisture causes steaming instead of frying, and the coating won’t set right. Pat them dry with a paper towel before you start, and don’t overcrowd the pan.
Is this diet safe for beginners who are just starting keto?
These recipes are all solid starting points because none of them require unusual techniques or hard-to-find ingredients. The cauliflower fried rice, kung pao chicken, and peanut chicken are all weeknight-friendly and forgiving if you get the timing slightly off. If you’re new to keto and want to understand the basics before diving into recipes, I’d start with the keto beginner’s guide — it covers what to eat, what to avoid, and what the first week actually looks like.
Do keto pancakes made with almond flour taste the same as regular pancakes?
Honestly, not exactly the same — but close enough that I don’t miss the original. Almond flour pancakes are denser and more filling. They don’t have the light, airy texture of a white flour pancake, but they hold up better with toppings and don’t spike your blood sugar midmorning. The almond flour pancake recipe on the site comes in at 1.3g net carbs per serving, which makes them easy to work into any keto breakfast.
Putting It All Together — High-Carb Favorites, Done Keto
If I had to pick a starting point from this list, it’s the cauliflower fried rice — it’s the fastest to make, the most flexible, and the one most likely to change how you think about keto substitutions. After that, the kung pao chicken and the sausage biscuit bake are the two I’d bookmark for actual weekly use. The cinnamon rolls take the most time but are worth it for the weekend.
For your convenience, here are the links to all the recipes I covered in this roundup:
Ready to get started? Use our free keto calculator to find your ideal macros, and check out our keto meal plan for a full week of delicious low-carb recipes.
The recipes and nutritional information in this post are shared for informational purposes. If you have health conditions or concerns about the keto diet, please talk to your doctor or a registered dietitian before making changes to your diet.
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