Overhead image of low-carb almond meal pancakes with arugula salad and parmesan sunny side eggs

Low-Carb Almond Meal Pancakes and Parmesan Eggs

Back when I was following a paleo diet, I didn’t get much opportunity for your standard pancake. I did, however, discover the art of low-carb almond meal pancakes, which are quite quick and easy to prepare.

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Almond flour vs. almond meal

When you’re looking for low-carb or gluten-free pancakes, you may find recipes that require blanched almond flour. This type of almond flour comes from blanched almonds, which means the almonds’ outer skin has been removed and then the naked nuts have been pulverized from there. Almond meal and almond flour (minus the “blanched”) technically mean the same thing, but most of the time almond meal includes the skins and almond flour doesn’t. Also, almond flour tends to be more finely ground, while almond meal is a bit coarse.

Almond meal with skins included
Photo by Joan Ho from FreeImages
Blanched almond flour being prepped for cookies
Image by jennyleenaguirre from Pixabay

So, it makes sense that a more finely ground product will more closely resemble wheat flour and result in fluffier cakes and cookies. For something like meatballs or my heartier low-carb almond meal pancakes, though, you can just use almond meal.


Low-carb almond meal pancakes are good for you

I tend to reach for the almond meal with the skins inside originally out of habit and convenience—back in the day, Trader Joe’s only had almond meal, and, since I lived next door to Trader Joe’s back then, I had very practical reasons not to try anything else.

Picture from an apartment building fire escape with the Trader Joe's sign in the background.
The view from my fire escape circa 2013. Those cars are in the Trader Joe’s parking lot.

These days, TJ’s has plenty of gluten-free flour options, including the blanched stuff, and I live equidistant to both TJ’s and three other supermarkets. My reasons now are that almond meal not only is cheaper but also has more health benefits: according to this study, the dietary fiber of an almond is mostly present in its skin. Almond meal is also really easy to make at home just with a food processor. So there you go, I’m gonna stick to almond meal.

So what effect do the skins in low-carb almond meal pancakes have on the final product? They aren’t gonna be fluffy like the pancakes you’re used to, but I don’t claim to be making a traditional pancake anyway. I do, however, claim that you’re getting much more nutrition and a lot fewer empty carbs and calories with these savory low-carb almond meal pancakes. If you can’t find almond meal in stores, you can order it on Amazon, or, if you plan to make your own at home, I’d recommend this food processor or a Ninja.


And bring on the veggies too

Naturally, if I’m gonna stay true to my health goals, I want to ensure I get my veggies alongside these savory pancakes. Originally, I tried this recipe with sautéed spinach and mushrooms, which were great but, alongside the poached eggs, made this meal a little too involved to prepare. So, I decided to stick to my natural inclination for raw veggies and prepped an arugula and mini pepper salad.

White wine vinaigrette ready for low-carb almond meal pancakes. From left: jar of everything bagel seasoning, jar of vinaigrette, bottle of apple cider vinegar, and bottle of white wine.

I stuck to the original white wine vinaigrette, from my first test of this recipe, and tossed it with a healthy and quick veggie that goes great with the hearty low-carb almond meal pancakes. I also used everything bagel seasoning (also from TJ’s) for a quick but abundant and efficient flavor punch. This seasoning contains sea salt, garlic, onion, sesame seeds, black sesame seeds, and poppy seeds, so you should always add it first, taste, and then add any extra salt or garlic as applicable.

Eggs for the breakfast theme

Finally, I decided to fry the eggs instead of poach them. Although I have silicone egg poacher cups that make poaching really easy (see my quick eggs benedict recipe for an example of their prowess), I still wanted to scale down the recipe. However, I did want to punch up the eggs just a bit, so I decided to add a little Parmesan. Turns out Parmesan sunny-side eggs are really easy to make, and the husb loved the crispy cheese as a warm-up for the final act: creamy, jammy yolk.

Sunny side eggs over crispy melted Parmesan in a large skillet

I hope you enjoy these savory low-carb almond meal pancakes as much as we did! Have them for breakfast, lunch, or dinner!


Meal prep options

almond meal, pancakes, vinaigrette

Just a note

Vegetarian, paleo, gluten-free, and even non-dairy with just one minor adjustment.

Make this …

Vegetarian: It already is!
Paleo: It already is!
Gluten-free: It already is!
Non-dairy: Just do regular sunny-side eggs.

Shopping list


½ lb. arugula
mini peppers



Oils and spices

olive oil
apple cider vinegar
black pepper
everything bagel seasoning

Nuts and seeds

raw pecans
almond meal


baking powder


white wine


salad spinner
kitchen knife
cutting board
small lidded jar
large skillet
wooden spoon
large mixing bowl
rubber spatula
large wide spatula

Low-Carb Almond Meal Pancakes with Arugula and Parmesan Sunny-Side Eggs

Serves: 4
Total time: 45 minutes

Prep time: 5 minutes
Cook time: 40 minutes

Ingredients and preparation

½ lb. arugula: Rinse, spin, and drain
6 mini peppers: Slice
¼ cup pecans: Chop


1 cup almond meal
2 eggs
2 tbsp water
2 tbsp olive oil
1 tsp baking powder
1/4 tsp salt
4 tsp butter, divided

White wine vinaigrette

2 tbsp olive oil
2 tbsp white wine
2 tsp apple cider vinegar
1 ½ tsp salt
dash black pepper
sprinkle everything bagel seasoning

Parmesan sunny-side eggs

4 eggs
½ cup Parmesan cheese: Grate or shred


  1. For the white wine vinaigrette, whisk all the ingredients together in the small lidded jar and refrigerate.
  2. Heat the skillet on medium high and toast the pecans for 3–5 minutes or until they are browned and aromatic. Remove from the skillet and set aside. Wipe out the skillet to use for the next step.
  3. Heat the same skillet on medium high while you prepare the pancake batter. In the large mixing bowl, mix all the pancake ingredients except for the butter together using the rubber spatula. Melt 1 teaspoon of the butter in the skillet, making sure to coat the pan. Drop ¼ of the batter into the center of the skillet and quickly spread it out with the rubber spatula. Little bubbles will form. Cook until most have popped and the edges are firm. Flip and cook for another 2–3 minutes or until the other side is browned. Remove the pancake to a plate, and repeat with the remaining batter (makes 4 pancakes total). When all the batter is gone, wipe out the skillet to use for the next step.
  4. Heat the skillet on medium high and spread the Parmesan cheese evenly across the bottom. Break the eggs over the cheese evenly and cook for 8–10 minutes, or until the whites are set and the cheese is crispy.
  5. Top each pancake with the arugula, peppers, and toasted pecans, and drizzle the white wine vinaigrette over it. Serve each pancake with a Parmesan egg on the side.

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