Is Homemade Pancakes & Waffles Keto?

The Ingredient Breakdown

As a food scientist, I look past the marketing claims and go straight to the ingredient label. When analyzing this mix for keto compatibility, we encounter immediate red flags. The primary issue is the flour blend, which is the foundation of any pancake or waffle recipe.

First, we have Organic Buckwheat Flour and Tapioca Flour. While buckwheat is a nutrient-dense seed (not related to wheat), it is still very high in carbohydrates. Tapioca flour, derived from cassava root, is essentially pure starch. For a keto diet, where daily carb limits are often around 20-50 grams, these two ingredients alone provide a massive carb load that exceeds the allowance before you even add syrup.

Next, we see Organic Coconut Sugar. This is a common trap for health-conscious consumers. While coconut sugar has a slightly lower glycemic index than white table sugar, it is chemically similar—mostly sucrose. On keto, sugar is sugar. It is strictly prohibited because it causes an immediate insulin spike and kicks you out of ketosis.

Finally, the inclusion of Organic Tigernut Flour adds to the carbohydrate count. Tigernuts are tubers, and while they contain fiber, the net carb count remains significant. Combined with Coconut Milk Powder (which often contains fillers), this mix is simply too starchy to be considered a low-carb option.

Nutritional Value

From a nutritional standpoint, this mix provides energy, but mostly in the form of carbohydrates. A standard serving of pancakes made with this mix likely contains between 30 to 50 grams of net carbohydrates. For a standard ketogenic diet, this single meal would utilize your entire daily carb budget, leaving no room for vegetables or other nutrient-dense foods.

The fat content is relatively low unless you cook it in butter or oil, but the high sugar content is the dealbreaker. Even if you were to eat a small portion, the Organic Coconut Sugar ensures that the glycemic impact is high. Therefore, it does not fit the metabolic requirements of a diet designed to keep the body in a state of fat-burning (ketosis).