Sardine & Egg Pancakes (Dairy-Free) – Savory Pikelets Recipe
These savory pikelets, a twist on traditional pancakes, are a protein-packed, nutrient-dense treat that’s both simple and delicious. The combination of eggs, sardines, and bone broth creates a satisfying meal that’s perfect for a hearty breakfast, lunch, or snack. Not only are these pancakes dairy-free, but they’re also easy to make and come together with just a few basic ingredients. This recipe is ideal for those following a carnivore, keto, or paleo diet.
Ingredients:
- 4 free-range eggs
- 1 can (110g) sardines in spring water (choose a high-quality brand like John West Wild Scottish Sardines)
- 1 tablespoon gelatinous bone broth (or 1 heaped teaspoon of bone broth concentrate)
- Duck fat (or butter) for frying (you can also use ghee or tallow)
- Optional: 1 teaspoon gelatin (if you prefer a firmer texture)
- Optional: 1 heaped teaspoon bone broth powder (for extra richness)
Instructions:
1. Prepare the Ingredients:
Start by cracking all 4 eggs into your blender or food processor. These eggs form the base of your pancake batter, providing moisture and structure. You’ll want to use fresh, high-quality eggs, ideally from free-range hens, for the best flavor and nutrition.
2. Add the Sardines:
Open the can of sardines and drain the liquid. Add the sardines directly into the blender with the eggs. Sardines are an excellent source of omega-3 fatty acids, protein, and important vitamins like vitamin D and B12, making them a nutritional powerhouse in this recipe.
If you’re not familiar with the taste of sardines, don’t worry—their flavor is well balanced by the eggs, and the blending helps create a smooth, cohesive batter that doesn’t feel overwhelmingly fishy.
3. Incorporate Bone Broth:
Add a heaped tablespoon of gelatinous bone broth to the blender, or if you have bone broth powder, use 1 heaped teaspoon. Bone broth not only adds flavor but also brings in collagen and minerals, contributing to the health of your joints, skin, and gut. The gelatin helps to thicken the mixture, giving it a more pancake-like consistency.
If you don’t have access to bone broth, feel free to try making the pancakes without it. The recipe still works wonderfully with just eggs and sardines, though the bone broth does add an extra layer of richness.
4. Blend Until Smooth:
Turn on the blender and blend the mixture on high speed for about 30 seconds to 1 minute, or until smooth and frothy. The eggs will help emulsify the sardines, and the bone broth will further enrich the texture. You’ll notice a thick, pancake-batter consistency forming. If you want the batter a little thinner, you can add a small splash of water or broth to adjust.
5. Fry the Pikelets:
Heat your preferred fat (duck fat, butter, or another choice) in a frying pan over medium heat. Once the fat is hot, pour the pancake mixture into the pan. You can make one large pancake, or if you have a pancake maker, you can make several smaller pikelets (mini pancakes).
If making a large pancake, pour in the entire mixture, and let it cook for 3-5 minutes on one side. Once it starts to set around the edges and a golden brown crust forms, flip the pancake over gently and cook for another 2-3 minutes on the other side. The pancake will shrink and settle a little as it cools, so don’t worry if it looks a bit larger when you first pour the batter in.
For smaller pikelets, pour in just enough batter to fill each section of your pancake maker and cook for 2-3 minutes, until each pikelet is golden brown on both sides.
6. Serve and Enjoy:
Once cooked, remove the pancakes or pikelets from the pan and place them on a plate. Allow them to cool slightly, then serve with your favorite carnivore-friendly toppings. You can top them with extra sardines, avocado, or a sprinkle of sea salt and pepper for an added kick.
Optional Variations:
- Gelatin for Texture: For a firmer, more dense pancake, add 1 teaspoon of gelatin (powder form). This step is particularly useful if you want the pancakes to hold together better, especially when making smaller pikelets in a pancake maker.
- Bone Broth Powder: If you don’t have access to liquid bone broth, using bone broth powder will still provide the rich, savory flavor. It’s a great option for those looking to increase their collagen intake.
Nutritional Benefits:
This savory pancake recipe is packed with protein, healthy fats, and micronutrients. Eggs provide essential amino acids, while sardines offer omega-3 fatty acids and vitamin D. The bone broth adds collagen, which supports joint and skin health. These pancakes are perfect for those looking to fuel up with whole, nutrient-dense foods that align with the carnivore and paleo lifestyle.
Serving Suggestions:
- Serve as a hearty breakfast or brunch with a side of greens or avocado.
- For a snack, pair with a small amount of fermented vegetables or a few olives for a salty contrast.
Enjoy these simple, savory sardine and egg pancakes—whether in a larger pancake form or as individual pikelets, they are guaranteed to keep you full and satisfied.