Sourdough Rye Pancakes Recipe – Delicious & Fluffy!

Sourdough Rye Pancakes

Pancakes. Mmmmm. They are my favorite breakfast! And sometimes even lunch or dinner. Mmmm. I could eat them for breakfast every day. I like them fluffy and soft and perfect. And that’s just what these sourdough rye pancakes are!

When making pancakes from grains such as wheat and rye, it’s best to use sourdough starter and allow them to ferment overnight. This makes them easier to digest and increases the nutrients they provide as well. The first time I made sourdough pancakes, they were annoyingly chewy–I forced myself to eat them because I don’t like wasting food. But I didn’t give up. Eventually I found perfection, and today I’m going to share it with you!

Sourdough Rye Pancakes
Print Recipe
5 from 2 votes

Sourdough Rye Pancakes Recipe

Course: Breakfast
Keyword: Sourdough
Calories: 92kcal


Overnight Mix

  • 1 cup sourdough starter
  • 2 1/4 cup milk
  • 1/2 cup rye flour
  • 1 1/2 cup all-purpose flour

Morning Mix

  • 1 egg
  • 3 tbsp melted butter
  • 1 tsp vanilla
  • 3 tbsp raw honey
  • 1 pinch sea salt
  • 2 tsp baking soda

Essential Extras

  • Lots of butter to cook with
  • Maple syrup, honey, fruit for toppings


Before Bed

  • Mix the sourdough starter, milk, and rye flour together and break up any clumps. If your starter is on the thinner side (ie. you use 1 cup water to 1 cup flour instead of measuring grams), start with only 1 3/4-2 cups of milk–you can always add more in the morning, if needed.
  • Add the all purpose flour and mix again then cover with plastic wrap.
  • Ideally you’ll let the mixture soak for 8-12 hours.

Before Cooking

  • Set your griddle or skillet to preheat on low heat.

  • Melt 3 tbsp butter and whip together with the egg, honey, vanilla, and baking soda. If you are adding other extracts or spices, you’d add them now as well. I recommend using a sweeter variety of honey, especially if you plan to eat these pancakes without syrup!
  • Combine egg and honey mixture with flour mixture from last night.
  • Add butter to the griddle and use a 1/4 cup measure to pour batter in. You may spread gently if you kept your batter pretty thick.
  • As soon as pancakes are flippable (the edges will dry out a little and the top will be bubbly), flip them. Do not press down! Let cook for 30 seconds or so and remove to plates outstretched, or a warmer.
  • Continue cooking all the pancakes, then serve with plenty of butter and your favorite toppings.


Do not press down pancakes! Let them be fluffy!
Sourdough Starter: If you do not have a sourdough starter or need more information on what that is, click here to read my posts about sourdough starter and where to get a FREE one.
Raw Honey: Click here to order a deliciously thick raw honey on Amazon.

I love my pancakes with butter, strawberries and Grade B maple syrup. What are your favorite pancake toppings? Let us know by leaving a comment!

Keto Diet Constipation Blues? Here’s What To Do

Keto diet constipation can cause pain

Keto diet constipation is a common complaint among those who choose to adopt this diet. Constipation is defined as having three or less bowel movements per week. If you are not having at least one bowel movement per day, you are storing toxic chemicals. You need to adopt habits to change that immediately. This article has great information that will help you fix your constipation issues while on the ketogenic diet.

In addition to not getting rid of toxic waste when you are constipated, infrequent bowel movements also leads to hard stool that can be difficult to pass. It can also lead to anal fissures, hemorrhoids, and abdominal pain. Nobody wants to deal with that!

Is constipation normal on the ketogenic diet?

Yes, constipation is normal when you first begin the keto diet. Your body is adapting to its new fuel, switching from using carbohydrates for energy to now utilizing fat. You are likely consuming significantly less fiber. Your gut bacteria is changing. Your body now has the task of figuring out how to digest all this fat you are introducing. Diarrhea is also a normal response to these changes, especially if you are switching to keto from the Standard American Diet.

How do I fix constipation on the keto diet?

If you are struggling with constipation since beginning the keto diet, have no fear. You will be happy to know that there are many things that you can do to get relief naturally. An important part of improving your health is avoiding chemicals as much as possible. Thankfully, constipation is an issue that can be fixed without the use of modern medicine majority of the time.

The following is a list of things you can do to improve your body’s elimination process. Many of these constipation remedies will solve your diarrhea problem as well.

Exercise, exercise, exercise.

Many people underestimate the role of physical activity in normalizing bowel movements. Stretching, yoga, Pilates, and jogging are all great ways to aid your body in the detoxification process. You do not have to do hardcore workouts. Your goal is to activate your lymphatic system and encourage your body to eliminate all the yucky stuff. A rebounder can help immensely with that as well.

Drink more liquids.

You probably already know this one. Sufficient liquid intake is crucial for avoiding and fixing constipation. When you do not drink enough liquids, your body is forced to use liquid from your stool (eww!). This causes your stool to harden up. This becomes a cycle that results in your discomfort.

For some people, drinking a healthy amount of water can seem impossible. Here are some simple tips for increasing liquid intake:

  • Squeeze fresh lemon juice in your water
  • Make herbal infusions
  • Make infused water
  • Have soup more often
  • Make your smoothies more liquid
  • Get fresh coconut water (or frozen without any additives or pasteurization, if possible)

Fresh squeezed lemon juice added to your water helps constipation by increasing stomach acid. Stomach acid is important for you to digest your meals. Apple cider vinegar (with mother, please!) provides the same effect.

Soup made with meat broth has a soothing effect on the gut. Meat broth also helps coat the gut lining, which is a powerful aid for digestion and elimination.

Avoid inferior fats.

Hopefully you’ve done your research and cut vegetable oils and the like out of your diet. Fats from pastured animals should be a staple in your diet, and they are easier on your digestive system than fats like canola, corn or vegetable oil.

Eat more vegetables.

Low carb veggies (broccoli, cauliflower, Brussels sprouts, cabbage) will provide your body with much needed roughage for helping things get going. Drizzle with good quality salt and olive oil.

Include probiotics and fermented foods in your diet.

As stated earlier, when you begin the keto diet and move away from eating carbs, your body’s microbiota begins to change. Probiotics and fermented foods help to bridge the gap and make sure you have the proper yeasts and bacteria working away to make sure your food is fully digestible, the nutrients are highly bioavailable, and the elimination process is working efficiently.

The probiotic I recommend most is Body Biotics. I have been recommending it for years because it is high quality, free of allergens and unnecessary fillers, and most importantly it actually works. You start with a tiny dose and eventually bump it up to 1 or more capsules per day. The capsules are easy to open–if you don’t want to consume the capsule itself you can empty the tasteless powder on your tongue or into a drink. This is the probiotic I used for my son starting before he could swallow pills, so it was very helpful to be able to add the powder to homemade applesauce. I am glad it is finally available on Amazon Prime so it is more accessible for all. Click here to try it now.

If you are already at your max net carbs, you’ll be delighted to know that you will get large amounts of probiotics just from the liquid in a ferment! Fermentation also breaks down vegetables, and you can choose to stick to low carb veggie ferments. Try this sauerkraut or spicy daikon recipe for a yummy addition that will help you to get your gut in order.

Up Your Vitamin C

Depending on what your daily diet looks like, you may need to include more Vitamin C in your diet. Smoothies or a Vitamin C supplement can help.

Get More Magnesium

Some of the symptoms of low magnesium include difficulty sleeping, brain fog, muscle cramps and constipation. Epsom salt baths, magnesium oil spray, and magnesium supplements can help with this. I personally prefer skin absorption for magnesium because it bypasses the gut and is easier for your body to utilize.

Pay attention to resistant starch

Resistant starch is a complex carbohydrate that isn’t broken down in the small intestines by amylase. Amylase is a digestive enzyme that breaks down starch. Resistant starch is a prebiotic that feeds beneficial flora, and is converted to butyrate. It has been noted that butyrate improves insulin sensitivity (source).

Aside from these benefits, resistant starch has a light laxative effect that can speed up transit time and ease constipation, without resulting in diarrhea. My favorite source of resistant starch is green bananas. One green banana, however, contains 25-30g net carbs. So you would only want to consume 1/4-1 finger per day depending on your daily net carb allowance. Even that small amount would be very helpful for moving bowels.

Take a tablespoon of Chia or Flax seeds

Consider detoxifying with Psyllium husk/Diatomaceous Earth

Kiss inferior quality dairy goodbye

Most adults can’t digest lactose and pasteurized dairy is stripped of the lactase enzyme naturally found in raw milk to help us digest lactose. Substitute pasteurized milk and cheese with raw dairy, milk kefir, and yogurt with live active cultures.

Chew your food well

It is such a simple thing, but one often overlooked by many. However, you have teeth for a reason. Chewing your food properly ensures that the digestive process occurs as it should. Enzymes in your saliva begin breaking down the food you are eating. The process of chewing also kick-starts a process that signals other parts of your body to gear up for proper digestion and elimination. There are several benefits to chewing your food properly, and helping avoid constipation is one of them.

Nettle infusions

Nettle infusions are a great source of vitamins and minerals, including magnesium. When included in your diet regularly, it supports immune function and regular bowel movements.

When should I see a doctor?

If you are experiencing severe abdominal pain, excessive blood in stool, or not seeing progress with these remedies within a week (some can take longer to have an effect due to the current backed up stool), then you may want to consider seeing a doctor.

Raw Ginger Beer Recipe (Easy, Natural Soda)

Raw Natural Ginger Beer

This is a super simple recipe for a delicious raw ginger beer soda. This is soda that is raw and completely natural! The benefits of raw ginger are plentiful. This drink is amazing for calming stomach aches, fighting indigestion, squashing acid reflux, and delighting tastebuds.

If your ginger bug is in good health, this will make a very fizzy drink and you won’t ever crave for a modern day soda again. You can also use this recipe as a base for delicious fruit flavored shrubs and cocktails! Enjoy!

Raw Ginger Beer Soda Recipe

Course: Beverage, Ferment
Keyword: Ginger Bug
Servings: 4 people


  • 4 inches ginger juiced
  • 1-2 lemons juiced
  • 2 quarts water
  • 3/4 cup sugar
  • 1/4 cup active ginger bug


  • Juice the ginger WITH the skin on if it is organic!
  • Add everything together, and taste-test.
  • Pour into bottles and let ferment 1-7 days until sufficiently bubbly. It may take longer if your house is colder, but please do check daily. You don't want exploding jars!


Prior to putting in jars to ferment: If you think the ginger is too strong, add more water. If you’d like it stronger, juice a bit more ginger. Keep in mind it tends to taste stronger after fermentation! Maybe because of all the bubbles? 🙂
Swing-Top Jars: I highly recommend swing-top jars because they lead to a fizzier product. Plus it’s easy to make then just grab one from the fridge, which encourages having fermented drinks more often. Click here to buy my favorite type on Amazon. The 8oz jars are great for kids!

My house is always on the warmer side, so my soda is usually very bubbly after a day or two. I then put them in the fridge to chill until the flavor is perfect, generally another 2 days. I don’t like it too sweet, but don’t like it alcoholic either!

Once your jar has some fizz, it’s time to open carefully and enjoy your cold, refreshing, raw ginger beer soda! Also be sure to try this naturally fermented pineapple ginger soda! Click here for the recipe!

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NOTE: I haven’t had the chance to try these with honey just yet, but plan to soon. If you try it before I do, let me know how it goes!

This recipe is a raw version of the one posted in Wild Fermentation.