Almond-Pumpkin Pancakes

Atkins Almond-Pumpkin Pancakes
Net Carbs
Prep Time: 5 Minutes
Style: American
Cook Time: 10 Minutes
Phase: Phase 3









calculator How are Net Carbs Calculated?


  • 4 oz Vanilla Whey Protein
  • 0.25 cup Blanched Almond Flour
  • 0.25 cup dry Whole Grain Soy Flour
  • 1 tsp Baking Powder (Sodium Aluminum Sulfate, Double Acting)
  • 0.5 tsp Pumpkin Pie Spice
  • 4 large Egg (Whole)
  • 0.25 cup Large or Small Curd Creamed Cottage Cheese
  • 0.5 cup Pumpkin (Without Salt, Canned)


Be sure to use canned pumpkin purée, not pumpkin pie mix (which has added sugar), to make these pancakes. Serve with sugar-free pancake syrup or almond butter.

  1. Mix the protein powder, almond meal, soy flour, baking powder and pumpkin pie spice mix in a medium mixing bowl. Stir in the beaten eggs, cottage cheese and pumpkin purée until blended. 
  2. Heat a large nonstick skillet or griddle over medium heat. Lightly grease skillet with butter or canola oil.
  3. Using about 1/4 cup per pancake, drop batter onto the skillet. When bubbles begin to form in the middle of the pancakes, turn and cook another 2 minutes or until firm.
  4. Repeat, keeping pancakes warm in the oven before serving.

How to Calculate Net Carbs

In order to calculate Net Carbs of any whole food item, it's a simple calculation based on the Nutrition Facts panel:

Total Carbohydrates - (Minus) Dietary Fiber = (Equals) Net Carbs

For low carb products sweetened with sugar alcohols (ie: glycerin, maltitol, etc), refer to the Nutrition Facts panel of the product:

Total Carbohydrates - (Minus) Dietary Fiber - (Minus) Sugar alcohol = Net carbs

This reflects the fact that Dietary Fiber doesn't impact blood sugar levels. Sugar alcohols also have a negligible impact on blood sugar, they too are subtracted from total carbs to yield the Net Carb count.