March 5, 2019 by Dr. Varner in Ketogenic Diet

Save the date! On March 5 Pancake Day is going down.

The Brits call it Shrove Tuesday, but we Americans usually celebrate it as Pancake Day or Mardi Gras. Either way, the principle is the same. In religious tradition, before the period of Lent, we eat richer, fattier foods before starting a fast.

The date changes every year, but it’s always in either February or March because Easter and Lent move around.

But you don’t need to be religious to partake in this great holiday. After all, who doesn’t love pancakes!?

Keto, for all intents and purposes, takes out an entire third of your dietary intake through carbs.

And yet, it seems to have no shortage of amazing replacements for traditional foods.

Pancakes are no exception. Read on to find out how to celebrate Pancake Day in style with these low-carb and low-sugar versions…

Keto-friendly pancakes

The pancakes we’ve come to know in the standard American diet are carb-heavy and loaded with sugar. Sure, the butter is a perfect keto add-on, but we need to shake things up if we want to enjoy them guilt-free…

I’m a big fan of these keto-friendly pancakes. What’s cool about these is they use both almond and coconut flour. These keto staples are incredibly versatile and you can put them in pretty much anything.

If you don’t like the traditional way of serving pancakes, why not add blueberries? They’re a great source of nutrients and very low-carb considering how sweet they are!

We all know protein is satiating. That’s why protein pancakes are a smart move, but especially on Pancake Day! Now you’ll build even more muscle with your daily HIIT workout.

Finally, we all know that cheese is a great keto food, but have you thought about using cream cheese in your pancakes?

Keto-friendly maple syrup

Maple syrup is such a staple on pancakes, it’s almost a sin to eat them without. While it has a low glycemic index, it’s still there, and we want our carbs to come from veggies!

Keto, yet again, has an answer for this. You can easily make it yourself!

I’ve mentioned this before with peanut butter, but for the times when you simply don’t have time to make your own, there are some low-sugar versions you can buy.

Lakanto uses monk fruit, which is one of my top recommendations for keto sweeteners, and it’s only one gram of carbs per serving!

If you want thickness, ChocZero might be your best bet, but I suspect it uses some artificial coloring.

I wouldn’t recommend Walden Farms for keto as it contains sucralose, which is too risky when it comes to spiking your blood sugar. It’s also full of artificial garbage!

The best ways to fast

As I said earlier, Pancake Day marks the day before Lent, a religious period of fasting and sacrifice. We almost ritualistically prepare for this fasting period by cramming as much food as possible into our mouths before we go without food.

Some countries use pancakes, others consume a lot of fatty food –Mardi Gras is actually French for ‘Fat Tuesday!’

In lieu of this period, I’m currently preparing for a 21-day fast. This will come as no surprise to you, but this epic fasting period will be far easier if I consume a lot of fat beforehand –so that’s exactly what I’m doing.

This is one of the reasons keto just works so well. Fat is satiating –if you gorge on carbs before fasting, your body is going to use up all that sugar very quickly, and you’ll just feel hungry and uncomfortable.

Our ancestors used ketosis to prepare for long periods without food. If you train your body to use fat before a fast, the transition will be way easier!

While this is an extended fast, there are other, sustainable ways to fast in your day-to-day life that have a slew of benefits such as weight loss and reducing your overall level of inflammation!


There’s no reason you can’t partake in holidays centred around delicious food. You can stick to your keto lifestyle far easier than you think by simply finding the right alternatives and planning beforehand.

Skip the IHOP food hangover and stick to your keto lifestyle while you celebrate Pancake Day. These delicious keto-friendly options are perfect to stack on your plate –and great to include in your intermittent fasting eating windows.

This information is intended to help readers be more informed about their health options when speaking with a professional, but it should not be used alone to diagnose, treat, prevent or cure any disease or condition. Be sure to speak to a qualified doctor before taking any action to make sure that your choices reflect your actual health situation.

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