Coconut Flour Pancakes are paleo friendly, dairy-free, gluten-free, and delicious! Learn 2 ways to make nutritious coconut flour pancakes! This grain-free coconut flour pancakes recipe can be made naturally sweet with the addition of banana, or lower carb and with no sweetener added. Either way, you’ll be hooked!
Well well well, look what we have here. The third pancake recipe, like legit pancake recipe, I’ve ever shared. I did not cheat this time and make pancake bread, although that’s equally delicious. Nope, today’s recipe is brought to you by old blogger syndrome. An OLD 2013 recipe I finally brought back to life again, and in two ways! Coconut flour pancakes that are lightly sweetened with berries and banana. And coconut flour pancakes that are low carb, no sugar added, and make an excellent pancake brinner with sausage or eggs. You drooling yet?
Okay good! Cause if you’re like me, you’ll make a ton of these at once and freeze them for meal prepping. Or, you might just want something easy and healthy to make for Sunday Brunch. Either way, you’re winning and that’s what we like to hear.
Here’s the back story.
You see, 5 years ago my husband was knee deep in triathlon training. Sundays were his long run days, which meant that I was in charge of recovery meals. Hence the pancakes.
Well, back then, keto was not a thing, but grain free was definitely thing in our household. We tested out tons of grain free recipes for post recovery fuel. And guess what we found? IT HELPED with recovery and reducing inflammation. At least for us. To each their own, right?
Today I’m sharing that oldie but goodie grain free pancake recipe made with just a few ingredients. Coconut flour being key!
SIDE NOTE –> COCONUT FLOUR BAKING TIP:
If your coconut flour is clumpy or heavy, grind it in the food processor before using in a recipe, like say… a coconut flour pancake recipe.
Let’s discuss these two options here, shall we?
The first way to make coconut flour pancakes is the lightly sweetened way. Blend in a banana and that’s all you need for perfectly lightly sweetened paleo pancakes.
If your body needs more natural glycogen (sugar) and carbs, drizzle that maple syrup on top and smidge of nuts. BALANCED MACROS YO!
But… if you’re looking for llower carb paleo or sugar free pancakes made with coconut flour, then just skip the banana and use my adjustments in the recipe below. Both are delicious!
The coconut flour pancakes without banana cook faster and are a different texture, but it’s all good because you can fancy them up however you’d like.
Obviously I have a serious obsession with flowers, so my coconut flour pancakes come with a side of edible flowers, nuts, and berries. No syrup needed.
Last cooking side note here:
Cooking times will vary per pan. A cast iron pan will cook the pancakes faster. A crepe pan will cook more evenly. I used a large skillet (stainless steal) which works great but I recommended adding a little oil or butter after making 1-2 pancakes
Either way, these grain free pancakes (2 ways) will be satisfy that carbalicious craving. I made 2 batches abd froze half for the next weekend.
Actually, I lied. I froze half then had a serious hankering for pancakes midweek. So I thawed out a few to go pair with poached eggs. It was my solo dinner brinner and It was glorious!Print
grain free coconut flour pancakes, made 2 ways; Lower carb or lightly sweetened. Paleo friendly.
FOR LIGHTLY SWEETENED COCONUT FLOUR PANCAKES –
- 2 eggs and 1 extra egg white
- 1/4 cup coconut flour & 1 tbsp starch, sifted or ground together in food processor. Ex starch or substitutes see notes.
- 1/3 c of almond milk or coconut drinking milk
- 1 very ripe small banana or half a large banana
- 1 teaspoon vanilla extract
- 2 tsp quality apple cider vinegar or distilled vinegar
- 1/2 teaspoon baking powder
- 1/8 teaspoon salt
- 1/8 teaspoon cinnamon optional
FOR LOWER CARB COCONUT FLOUR PANCAKES
Note: This recipe makes fewer pancakes (3 pancakes)
- 1/3 c coconut flour (sifted or blended to fine flour)
- 2 large eggs
- 1/2 tsp baking powder
- 2 tsp quality apple cider vinegar
- 1 tsp vanilla extract
- 1/3 c almond or coconut milk
- 3 tbsp melted coconut oil, grapeseed oil, or butter (2 to 2.5 tbsp for batter and 1/2 tbsp to 1 tbsp for pan)
- 1/4 tsp sea salt or kosher salt
TO MAKE COCONUT FLOUR PANCAKES with or without banana :
Before you start – See notes on cooking techniques and times.
- First place egg and milk in a blender or bowl to mix/beat. Blend until mixed. Add the remaining ingredients and beat/blend again until smooth batter is formed. Place in fridge to set for 10-15 minutes.
- Remove from fridge once batter has set.
- Heat a skillet to medium high, adding a few teaspoons of oil to coat the pan.
- Once hot, scoop 1/4 cup batter and pour into the center of the pan. Pancakes flip better with thinner batter (See notes). Also, a crepe pan or non stick griddle for pancakes works best! The lower carb batter will be thicker, but easy to flip.
- Cook until the edges start to brown or the middle starts to bubble, which is usually no more than 2 -3 minutes. Flip over and let pancake cook another 1-3 minutes. See notes for cooking times.
- Remove pancake and place on plate. Repeat to get 3-6 pancakes. The banana sweetened coconut flour pancakes will produce more. All 5-6 inches wide.
- Top pancakes with extra berries, nuts, and, butter, optional maple syrup.
Notes – Example starches to use with coconut flour: tapioca, potato, or arrowroot starch. You can also use 1/4 cup heaping scoop coconut flour if you don’t have starch
Cooking tips for both kinds of pancakes –
Cooking times will vary per pan. A cast iron will cook the pancakes faster. A crepe pan will cook more evenly. I used a large skillet (stainless steal) which works great but I recommended adding a little oil or butter after making 1-2 pancakes.
Flipping tip – pour the batter into the pan then thin it out (tilt pan) so they cook evenly and flip easier.
The lower carb pancakes make 2-3 per batter. They will cook faster and are more brown in color if you are using cast iron. The batter is thick but will cook up more fluffy.
The coconut flour pancakes with banana create crispy edges. They are delicious and will fry best in crepe pan or cast iron. They are thinner in textures. Both freeze well!
Estimated Nutrition for coconut flour pancakes (low carb version):
Calories 150-16O per pancakes 12 grams saturated fat, 7 carbohydrates, 4 grams of fiber, 2 grams of sugar, 6 grams of protein.
Nutrition for coconut flour pancakes with banana (per pancake) shown below
- Serving Size: 1 pancake
- Calories: 100
- Sugar: 4.3 g
- Sodium: 500.6 g
- Fat: 2.5 g
- Saturated Fat: 1 g
- Carbohydrates: 14 g
- Fiber: 3 g
- Protein: 4.5 g
- Cholesterol: 71.5 g
Keywords: coconut flour pancakes
Sorry kiwi, I just ate the pancakes I promised to save you.
What’s your trick to making grain free or paleo friendly pancakes?
Which came first, the banana pancake or the coconut flour pancake? Bahaha don’t answer that. Just laugh. #ineedcoffee