Keto Pancakes Inspired by Ancient Roman Alita Dolcia

Pancakes. They hold a special place in my heart, whether as a cozy weekend treat or a quick, comforting breakfast. But when I switched to keto, I thought my pancake days were numbered. That is, until I stumbled upon an ancient Roman recipe that turned my kitchen into a time machine—Alita Dolcia.

Loosely translated to “another sweet,” this delightful dish was a staple in the days of gladiators and emperors. With a few keto-friendly tweaks, I’ve transformed this classic into something both indulgent and guilt-free.

A Bite of History: How the Romans Loved Their Pancakes

Long before maple syrup and fluffy American pancakes, the Romans were flipping their own version of breakfast treats. Alita Dolcia, referenced in Apicius’ ancient Roman cookbook, was a simple yet satisfying dish made with eggs, milk, flour, and honey. Unlike the carb-heavy versions of today, these pancakes had a dense, protein-rich texture, often flavored with spices and sweetened with fruit or honey.

Inspired by this, I wanted to create something that honored the history while aligning with keto principles. Instead of wheat flour, I use almond flour, and rather than honey, a touch of keto-friendly sweetener does the trick. The result? A delicious fusion of past and present, with a soft, slightly crisp texture that pairs beautifully with a drizzle of sugar-free syrup.

What You’ll Need

Before you start channeling your inner Roman cook, gather the following tools:

• Mixing bowls – For combining wet and dry ingredients
• Whisk – To create a smooth batter
• Non-stick pan or griddle – For perfect golden pancakes
• Spatula – For flipping without breaking your masterpiece

Ingredients

• 3 large eggs
• ½ cup almond flour
• 2 tbsp coconut flour
• ¼ cup unsweetened almond milk
• 1 tbsp olive oil (Romans used olive oil instead of butter!)
• 1 tsp baking powder
• 1 tbsp keto-friendly sweetener (like erythritol or monk fruit)
• ½ tsp cinnamon (optional but highly recommended)
• ½ tsp vanilla extract
• Pinch of salt
• Olive oil or butter for greasing the pan

Instructions

1. Whisk It Up – In a mixing bowl, whisk the eggs until frothy. This adds air to the batter, making your pancakes lighter.
2. Blend the Dry Ingredients – In a separate bowl, combine almond flour, coconut flour, baking powder, cinnamon, and a pinch of salt.
3. Mix It All Together – Slowly add the dry ingredients to the eggs, whisking as you go. Pour in the almond milk, olive oil, vanilla extract, and sweetener. Stir until you get a smooth, lump-free batter.
4. Heat Things Up – Place a non-stick pan over medium heat and grease it with a little olive oil or butter.
5. Cook with Patience – Pour about ¼ cup of batter into the pan. Let it cook for 2-3 minutes until bubbles form on the surface. Flip carefully and cook for another 2 minutes.
6. Serve and Enjoy – Stack them high, drizzle with sugar-free syrup, or top with fresh berries. If you want a true Roman experience, drizzle a little olive oil and sprinkle cinnamon on top!

Special Notes

• Texture Matters – Because we’re using keto-friendly flour, these pancakes will be slightly denser than traditional pancakes. Whisking the eggs well helps create a fluffier texture.
• Don’t Skip the Olive Oil – The Romans were onto something! It gives a unique depth of flavor while keeping the pancakes moist.
• Storage Tip – Make a batch ahead of time and store leftovers in the fridge for up to 3 days. They reheat well in a toaster or pan.

Nutrition (Per Serving)

Whether you’re a history buff, a keto warrior, or just someone who loves pancakes, this recipe is proof that great food transcends time. Give it a try, and let me know—how did your Roman-style keto pancakes turn out?