zucchini pancakes

Corina Nielsen is a professional recipe developer, photographer, and food stylist.

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Move over carbohydrate filled pancakes that are bound to kick you out of ketosis, this delicious stack may not be what you are used to, but will certainly peak your interest.  If you’ve gotten bored of eating the same breakfast over and over again, you’ll love the extra flavor and huge nutrient boost from these pancakes.  They are quick to prepare, great for meal prep and batch cooking, and of course a great fit into your ketogenic diet meal plan.

The Main Ingredients in These Pancakes Include:

  • Coconut flour
  • Zucchini
  • Chia seeds

A ketogenic diet is great for weight loss, but what many people fail to remember is that microdensity is important for overall health and wellness.  Many people who eat a keto diet forget that incorporating a wide variety of low carb vegetables and healthy fats not only keeps meals interesting, but will also give your body nutrients that can’t be obtained from bacon and butter alone.  

Chia seeds are a wonderful source of these nutrients and can easily be incorporated into meals.  You can sprinkle them onto your salads, grind them up into a powder for baking, add them to your smoothies, or use them as whole seeds in your recipes.  The chia seeds in these pancakes soak up the moisture and water from the zucchini, but also provide a unique texture. Not only that, they are a powderhouse when it comes to nutritional benefits.

Benefits of Chia Seeds:

  1. Rich in Omega-3 Fatty Acids
  2. Improve Digestion
  3. Lower Cholesterol

#1: Healthy Fats

One of the greatest reasons to incorporate chia seeds into your diet is they are a wonderful source of plant based healthy fats.  They are high in linoleic acid which helps the body absorb fat soluble vitamins.  In addition, these Omega 3 fatty acids can also protect the heart, lower blood pressure, reduce ‘bad’ cholesterol, and bring down inflammation in your body.

#2: Fiber & Prebiotics

Chia seeds provide a big dose of fiber in your diet.  Fiber is essential for gut health and balancing insulin levels.  It will also help regulate bowel movements and ease digestive issues such as constipation and IBS.  Chia seeds also work as a prebiotic that supports the growth of healthy bacteria in your stomach.

#3: Heart Healthy

These seeds may be tiny in size, but can make a big impact on your heart.  Chia seeds have a unique ability to reduce oxidative stress in your body by reducing and reversing inflammation.  The Omega 3 content helps raise HDL cholesterol that protects against heart attack and stroke.

The next time you want to change things up for breakfast, whip up a batch of these veggie pancakes.  You will love the extra boost of vitamins, minerals, and healthy fats they will provide. Don’t be afraid to add even more low carb vegetables for an even bigger dose of micronutrients.

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Delish Zucchini Pancakes

  • Author: Corina Nielsen
  • Total Time: 10 minutes
  • Yield: 6 pancakes

Ingredients

  • 1 Large zucchini (finely shredded and drained)
  • 1 cup chopped spinach
  • 1/4 cup coconut flour
  • 1/4 cup almond flour
  • 3 tablespoons chia seeds
  • 3 Large eggs
  • 1/2 teaspoon salt
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 teaspoon onion powder
  • 1/2 cup milk of choice
  • 2-3 tablespoons butter, ghee, or coconut oil for frying

Instructions

  1. Add coconut flour, almond flour, baking soda, salt, pepper, onion powder, and chia seeds to a large bowl. Stir to combine. Add in eggs and milk. Whisk batter until smooth. Stir in shredded zucchini and chopped spinach.
  2. Preheat a cast iron griddle or large pan and coat with butter. Pour in batter, cover, and cook for 3-4 minutes until golden brown on both sides.

Nutrition

  • Serving Size: 1 pancake
  • Calories: 146
  • Fat: 6g
  • Carbohydrates: Net Carbs: 1g
  • Protein: 5g
 

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