birch benders keto pancake mix

Birch Benders Keto Pancake and Waffle Mix Review

Pancakes and waffles are a classic American breakfast food that is a part of many peoples’ daily lives. However, most of the time it contains non-ketogenic flour or oats and you can not eat it on the keto diet. 

On the bright side, companies such as Birch Benders have released keto lines that may make it possible to enjoy delicious pancakes while still being in ketosis. These products will be discussed in this article to find out if you can eat them on the keto or a low-carb diet. 

About Birch Benders

Birch Benders is a company that was started by a young married couple that had just finished college. They had an idea to make pancakes that were easier to make than from scratch pancakes and better than pancakes in a restaurant- and they successfully made their idea a reality and even more.

Today they have a variety of pancake and waffle mixes, along with other products such as toaster waffles and pancake cups, and all you have to do is just add water. 

They also have a few lines such as their keto line, which consists of their Birch Benders Pancake & Waffle Mix, Chocolate Chip Keto Pancake & Waffle Mix, and Keto Toaster Waffles. 

birch benders keto pancake mix
Photo courtesy of

Nutritional Facts

In the table below is the nutritional information on Birch Benders Keto products. The information is on one serving, 2 pancakes /waffles or 35 grams of the Pancake and Waffle Mix, 45 grams of the Chocolate Chip Mix, and 48 grams of the Keto Toaster Waffles. 

Pancake & Waffle MixChocolate Chip Keto Pancake & Waffle MixKeto Toaster Waffles
Calories160 kcal210 kcal160 kcal
Fat11 grams14 grams12 grams
Protein9 grams9 grams5 grams
Total Carbs10 grams15 grams9 grams
Fiber5 grams6 grams3 grams
Net Carbs5 grams9 grams6 grams

Birch Benders Keto Line Ingredients

In the list below are the ingredients in the keto line of Birch Benders pancakes and waffles:

Pancake & Waffle MixAlmond Flour, Eggs, Tigernut Flour, Organic Coconut Flour, Cassava Starch, Buttermilk, Leavening (Monocalcium Phosphate, Sodium Bicarbonate), Salt, Spice
Chocolate Chip Keto Pancake & Waffle MixPancake & Waffle Mix + No Added Sugar Dark Chocolate Chips (Unsweetened Chocolate, Erythritol, Cocoa Butter, Stevia Extract, Sunflower Lecithin)

Keto Toaster Waffles
Eggs, Water, High Oleic Sunflower Oil, Coconut Flour, Cassava Flour, Tiger Nut Flour, Buttermilk, Leavening, Yogurt Powder, Psyllium Husk Powder, Spices

Are Birch Benders Keto Pancakes Healthy?

Most pancake and waffle mixes are usually not considered as healthy, but the Birch Benders Keto pancake and waffle mixes may be different. They have 0 grams of trans fats, they are low glycemic, they don’t contain any grains, they are gluten-free and they don’t have any artificial ingredients. 

The flour they use is almond flour- made from almonds, which have many health benefits that are associated with them. 

Almonds are known to contain antioxidants. Antioxidants are chemical compounds that help prevent and combat oxidative stress caused by free radicals. They do this by binding to free radicals. Almonds have an antioxidant group in their skin called polyphenols. (*), (*), (*)

Almonds are also rich in vitamin E. Vitamin E is an essential vitamin that has been linked to the prevention of coronary disease, some types of cancer, and Alzheimer’s disease. (*), (*), (*

The pancake mixes also contain high oleic sunflower oil which is why they don’t have any trans fats. They are also rich in fiber and have sufficient amounts of protein. 

This makes them healthier than other options. 

Can You Eat Birch Benders Keto Products On The Keto Diet?

When you look into the table of the nutritional information you can notice that the Birch Benders Keto line of pancakes and waffles contain 5 grams, 9 grams, and 6 grams of net carbs per serving of 2 pancakes. This makes them easy to fit into a low-carb or keto dieters’ macros. 

But, while they mostly contain keto-friendly ingredients, when you look into the ingredients table you can see that they do have some non-ketogenic ingredients. Those are the cassava starch, cassava flour, and tiger nut flour. 

Cassava starch and cassava flour are made from the cassava plant- a starchy tuberous root and they are high in starch and therefore not ketogenic. The tiger nut flour is made from tiger nut, which is also a tuber, but it is not as high in carbs as cassava flour. 

The cassava flour, cassava starch, and tiger nut flour are most likely present only in small amounts in order to keep the net carbs as low as they are.

The pancake and waffle mixes are free from grains, gluten and they contain no artificial ingredients. The chocolate chips in the mix are sweetened with keto-friendly sweeteners- stevia extract and erythritol.

Overall, the Birch Benders Keto line of pancake and waffles mixes are low in carbs, they are made with quality ingredients and contain only small amounts of non-ketogenic ingredients.

This makes them great for those who are on the keto diet or a low-carb diet and do not mind small amounts of non-ketogenic ingredients and still want amazing, flavourful breakfast pancakes and/or waffles. 

Where to Buy

You can find Birch Benders Keto products in common grocery stores or you can order online on their official website or you can order from sites such as 

Bottom Line

Are Birch Benders keto-friendly?

The Birch Benders Keto products contain small amounts of non-ketogenic ingredients, so they are not strictly keto-friendly, but they are still very low in carbs.

How many carbs does the Birch Benders Keto Pancake & Waffle Mix have?

Their Keto Pancake & Waffle Mix contains 10 grams of carbs, out of which only 5 are net carbs. 


If you are looking for a tasty breakfast that contains quality ingredients and will not take up all your daily carbs then Birch Benders Keto products are a great choice for you. 

They do contain small amounts of non-keto ingredients, but they are still very low in carbs and if you do not mind that or if you are on a low-carb diet looking for something tasty to fit into your macros, then you can freely enjoy a breakfast of delicious pancakes or waffles. 

If you’re looking for keto snack brands, check these Best Low Carb Keto-friendly Chips Alternative Brands.

Scroll to Top