Gluten Free Pancake Sausage on a Stick (Low Carb Breakfast Corn Dog)
/A breakfast corn dog sounds like a gimmick until you try one and realize it's the most practical grab-and-go breakfast format ever invented. Sausage on a skewer, dipped in low carb pancake batter, fried in coconut oil until golden — you get the sweetness of pancake and the savory sausage in one portable, no-fork-required format.
2g net carbs per stick. 5g protein. 14 sticks from one batch. Kids go insane for them, non-low-carb adults enjoy them, and they reheat in the air fryer in 3 minutes. The most efficient breakfast meal prep on the site.
This post also includes the honest comparison you didn't ask for from a food blogger but actually needed: which low carb pancake mix to use, and which pancake syrup to choose — including whether pure maple syrup might actually be the right call for your goals.
Why you'll love these gluten free pancake sausage sticks
2g net carbs each • 5g protein each • 14 sticks from one batch • Gluten free • Grab and go — no plate or fork needed • Kids love them • Reheat in the air fryer in 3 minutes • Make-ahead friendly — keep 4 days refrigerated
Ingredients
THE STICKS
14 breakfast sausage links — your preferred brand (see notes on clean ingredient options)
1 cup low carb pancake mix — see comparison guide below for brand recommendations
Coconut oil for frying — approximately 1 inch deep in a skillet
14 wooden skewers or lollipop sticks
FOR SERVING
Low carb syrup of your choice — see syrup guide below
Low Carb Pancake Mix Comparison — Which One to Use
The pancake mix market for low carb and gluten free has genuinely expanded since 2018. Here's an honest breakdown of every option worth knowing about, from the strictest keto to the cleanest paleo to the best all-around texture.
1. Lakanto Pancake and Waffle Mix — Best for Strict Low Carb
The original recommendation in this recipe and still a solid choice. Sweetened with monk fruit and erythritol, zero added sugar, dairy free, vegan, gluten free. Requires eggs, coconut oil, and water. Makes a light, slightly sweet batter that works well for the sausage sticks — the neutral flavor doesn't compete with the sausage.
Where to buy: Amazon, Walmart, Whole Foods, Sprouts, and Lakanto.com
Pros:
• Zero added sugar, Monk fruit sweetened — no artificial sweeteners
• Dairy free and vegan
• Neutral flavor pairs well with savory applications like sausage sticks
Cons:
• Contains small amount of tapioca starch (not ideal for strict keto purists)
• Lighter flavor than traditional pancake mix — some people find it slightly bland on its own
2. Birch Benders Paleo Pancake and Waffle Mix — Best Texture
The best texture of any low carb or paleo pancake mix — closest to a traditional buttermilk pancake. Made with almond flour, arrowroot starch, coconut flour, and coconut sugar. Important caveat: the coconut sugar adds natural sugar content, making this significantly higher in carbs than the other options on this list. Not keto. Paleo and gluten free.
Where to buy: Target, Whole Foods, Walmart, Amazon, Kroger — the most widely distributed mix on this list
Pros:
• Best-in-class texture — legitimately close to traditional pancake
• Great flavor, works for the whole family including non-low-carb members
• Grain free and gluten free
Cons:
• NOT low carb or keto — approximately 20g net carbs per serving due to coconut sugar
• More expensive per box than Lakanto
3. Wholesome Yum Keto Pancake Mix — Best Clean Ingredients
The cleanest ingredient list of any packaged low carb pancake mix — blanched almond flour, organic coconut flour, and Besti (monk fruit allulose blend). No erythritol, no sugar alcohols, no starches, no gums. The allulose in the sweetener blend is genuinely impressive — it produces a more moist, fluffy pancake than erythritol-based mixes and has no cooling aftertaste. This is the highest quality option on the list.
Where to buy: wholesomeyumfoods.com and Amazon. Less available in physical stores than other brands — primarily an online purchase.
Pros:
• Cleanest ingredient list — no artificial ingredients, no sugar alcohols, no starches
• Monk fruit allulose blend: no cooling aftertaste, more moisture than erythritol mixes
• Produces fluffy, legitimately good pancakes
• Gluten free, grain free, dairy free, paleo
Cons:
• Primarily available online — harder to find in physical stores
• More expensive than Lakanto
4. Simple Mills Almond Flour Pancake and Waffle Mix — Best Store Availability + Clean Ingredients
Simple Mills is the most widely available clean-ingredient pancake mix in mainstream grocery stores — found at Target, Whole Foods, Sprouts, Trader Joe's, and most natural food sections. Made with almond flour, arrowroot, and coconut sugar (small amount). Higher in carbs than Lakanto or Wholesome Yum but the cleanest ingredient list of any store-shelf option. 6g protein per serving, grain free, certified gluten free, non-GMO, paleo friendly.
Where to buy: Target, Whole Foods, Trader Joe's, Sprouts, Kroger, Amazon — the most universally available clean-ingredient mix
Pros:
• Most widely available clean-ingredient mix — works for grab-it-today situations
• Certified gluten free, grain free, non-GMO, paleo
• Real food ingredients you can read and recognize
Cons:
• Not low carb or keto — 15g net carbs per serving
• More expensive than conventional pancake mixes
• Slightly denser texture than Birch Benders
Can I make my own batter from scratch?
Yes — coconut flour pancake batter works well. A simple version: 1/2 cup coconut flour, 4 eggs, 1/2 cup almond milk, 1 tablespoon monk fruit sweetener, 1 teaspoon baking powder, pinch of salt, 1 teaspoon vanilla. Whisk until smooth. This scratch batter is lower in carbs than any packaged mix. Here is the full recipe for coconut flour pancake batter.
The Syrup Guide — Every Option, Honestly Ranked
Picking a syrup is actually more nuanced than it sounds. Here's every option worth knowing about, with a real pros and cons breakdown so you can decide what fits your goals — not just what the marketing says.
1. Pure Maple Syrup (Grade A Dark or Amber) — The Real Thing
Pure maple syrup is a real-food, single-ingredient sweetener made from maple tree sap. Grade A Dark Color (formerly Grade B) has the strongest, most complex maple flavor — deeper, richer, and more intensely maple than the lighter grades. It contains trace minerals including manganese, zinc, and potassium, and small amounts of antioxidants not found in any artificial syrup.
Best brands: Shady Maple Farms Organic (Canadian, sustainably harvested, caramel and warm spice notes), any 100% pure maple syrup from Vermont or Canada with one ingredient on the label
What to avoid: anything labeled 'maple flavored syrup' or 'pancake syrup' that is not 100% pure maple — these are typically high-fructose corn syrup with artificial maple flavoring (Aunt Jemima, Log Cabin, etc.)
Pros:
• Best flavor — no sugar-free syrup replicates it completely
• Real food, single ingredient, no artificial ingredients, no aftertaste
• Lower glycemic index than white sugar (54 vs 65)
Cons:
• 13g carbs per tablespoon — not low carb
• Raises blood sugar (though less than white sugar)
2. Wholesome Yum Zero Sugar Maple Syrup — Best Overall Sugar-Free Option
Sweetened with monk fruit and allulose — the same clean sweetener combination as their pancake mix. The allulose is the key ingredient: it creates a thick, sticky, pourable consistency nearly identical to real maple syrup without the carbs, and it has essentially no aftertaste. Multiple reviewers report it passing blind taste tests against real maple syrup when used as a topping. 20 calories and 2g net carbs per serving.
Net carbs: 2g net carbs per serving (2 tablespoons)
Sweetener: monk fruit extract + allulose (no erythritol, no sugar alcohols)
Where to buy: Amazon, select Walmart and Whole Foods locations
Pros:
• Best sugar-free flavor of any option on this list — closest to real maple
• No aftertaste (allulose eliminates the cooling sensation of erythritol)
• Thick, sticky consistency like real syrup
• No artificial ingredients
• Only 2g net carbs per serving
• No erythritol or sugar alcohols — better for those with digestive sensitivity
Cons:
• Primarily available online — harder to find in stores
3. Lakanto Maple-Flavored Syrup — Best Widely Available Sugar-Free Option
The most widely available clean-ingredient sugar-free syrup — at Walmart, Target, Whole Foods, Sprouts, and Amazon. Sweetened with monk fruit and erythritol, zero net carbs. The consistency is slightly thinner than real maple syrup. Flavor is good — genuinely maple-forward — but some people detect a mild cooling aftertaste from the erythritol, especially at room temperature. Works very well for dipping (small quantities) and cooking.
Net carbs: 0g net carbs per serving
Sweetener: monk fruit extract + erythritol
Where to buy: Walmart, Target, Whole Foods, Sprouts, Amazon — the most universally available sugar-free syrup with clean ingredients
Pros:
• Zero net carbs
• Widely available — easiest to find in stores
• No artificial sweeteners
• Monk fruit forward — better for keto purists than sucralose options
• Works well for dipping and cooking applications
Cons:
• Erythritol can cause a mild cooling aftertaste for some people
• Slightly thinner consistency than real syrup
• Not identical to real maple — noticeable difference if consuming a large pour
How to Make Pancake Sausage on a Stick — Step by Step
Cook the sausage. Cook sausage links in a skillet over medium heat according to package directions. Let cool on a paper towel to absorb excess grease. Pat very dry before skewering — excess grease prevents the batter from adhering.
Make the batter. In a medium bowl combine the pancake mix, water, eggs, and coconut oil. Whisk until smooth. Pour into a tall, narrow glass or tumbler — this shape makes dipping the skewers much easier.
Skewer the sausage. Push a wooden skewer or lollipop stick lengthwise through each cooled sausage.
Heat the oil. Pour coconut oil to approximately 1-inch depth in a skillet over medium heat. Give the oil 3-4 minutes to reach temperature — the oil is ready when a drop of batter sizzles immediately.
Dip and coat. Hold a sausage skewer by the stick and dip into the batter. Use the edge of the glass to scrape off excess batter until there's approximately a 1/4-inch coating on all sides. Even coating = even cooking.
Fry. Place battered sausage into the hot oil. Cook for approximately 45 seconds per side, rotating to brown evenly on all sides. Total cook time: 2-3 minutes. Remove when golden brown all around.
Drain. Place finished sticks on a wire rack or plate with paper towels to absorb excess oil.
Serve. Immediately with dipping syrup on the side. Or let cool for meal prep.
Air fryer option
You can bake these in the air fryer instead of frying. 375°F for 8-10 minutes, turning halfway. Spray the basket and the battered sausages with avocado oil cooking spray. The result is less golden than fried but still good — lower in fat if that's a consideration. Reheating from refrigerated: air fryer at 350°F for 3-4 minutes restores most of the original crispness.
Make-Ahead and Meal Prep
These are one of the best meal prep breakfasts on the site — make a full batch on Sunday and refrigerate or freeze for the week:
Refrigerator: store cooled sticks in an airtight container for up to 4 days
Reheat: air fryer at 350°F for 3-4 minutes — crispiest result. Microwave 30-45 seconds works but softens the exterior.
Freezer: freeze on a parchment-lined sheet for 1 hour then transfer to a zip-lock bag. Up to 2 months. Reheat from frozen in the air fryer at 350°F for 6-8 minutes.
Grab and go: keep a small container of Lakanto syrup in your bag or desk for dipping at work
Frequently Asked Questions
Why won't the batter stick to my sausage?
Two common causes: the sausage is still hot (batter slides off hot sausage — always let it cool completely), or the sausage has excess grease on the surface (pat very dry with paper towels before dipping). Also make sure the batter is thick enough — it should coat a spoon and hold its shape. If too thin, add a tablespoon of pancake mix.
Can kids eat these?
Yes — kids generally love them. Use mild breakfast sausage (not hot sausage) and serve with pure maple syrup or Lakanto syrup for dipping. The format is inherently appealing to kids — food on a stick.
Can I use a different pancake mix?
Yes — Birch Benders Paleo Mix, King Arthur Gluten Free Mix, or any pancake mix with similar consistency to traditional pancake batter works. Avoid very thin batters (they won't coat) or very thick batters (they won't spread evenly). The batter should pour slowly and hold its shape when you dip the sausage.
More Gluten Free Breakfast recipes
Fluffy Coconut Flour Pancakes (Keto, Low Carb & Gluten Free)
Keto Sausage Gravy and Biscuits — Cream Cheese Thickened, No Xanthan Gum
Easy Low Carb Chorizo, Egg, and Cheese Scramble Recipe (Keto-Friendly & High Protein)
Low Carb Veggie Breakfast Casserole — High Protein Meal Prep (14g Protein Per Slice)
Gluten Free Pancake Sausage on a Stick (Low Carb Breakfast Corn Dog)
Gluten free pancake sausage on a stick — the low carb breakfast corn dog made with your choice of pancake mix and fried in coconut oil. 2g net carbs, 5g protein each
Ingredients
Instructions
- Cook the sausage. Cook sausage links in a skillet over medium heat according to package directions. Let cool on a paper towel to absorb excess grease. Pat very dry before skewering — excess grease prevents the batter from adhering.
- Make the batter. In a medium bowl make the pancake mix according to package. Whisk until smooth. Pour into a tall, narrow glass or tumbler — this shape makes dipping the skewers much easier.
- Skewer the sausage. Push a wooden skewer or lollipop stick lengthwise through each cooled sausage.
- Heat the oil. Pour coconut oil to approximately 1-inch depth in a skillet over medium heat. Give the oil 3-4 minutes to reach temperature — the oil is ready when a drop of batter sizzles immediately.
- Dip and coat. Hold a sausage skewer by the stick and dip into the batter. Use the edge of the glass to scrape off excess batter until there's approximately a 1/4-inch coating on all sides. Even coating = even cooking.
- Fry. Place battered sausage into the hot oil. Cook for approximately 45 seconds per side, rotating to brown evenly on all sides. Total cook time: 2-3 minutes. Remove when golden brown all around.
- Drain. Place finished sticks on a wire rack or plate with paper towels to absorb excess oil.
- Serve. Immediately with dipping syrup on the side.
Nutritional information is provided and I keep it as accurate as possible. Keep in mind nutrition facts on all ingredients may vary depending on the different brands you may use. I am not a doctor and advise solely from personal experience. Please read our full Terms and Conditions and consult your doctor before adding any supplements or foods to your current diet.
This dairy-free peanut butter apple dip uses Cocojune coconut yogurt, peanut butter, cinnamon, honey, and Lily's sugar-free chocolate chips. 2 minutes, 5 ingredients, one apple for dipping.