No Fuss Coconut Flour Pancakes – Gluten-Free, Proper Tasty!
- Updated on Jul 28, 2016
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My goal was to create easy to make everyday Coconut Flour Pancakes. Not an easy task as it turned out. But my relentless testing eventually paid off.
Let’s dive into the nitty gritty of Coconut Flour Pancake making:
1. Coconut flour is “dusty” – so, if you use too much of it your pancake becomes crumbly and you get a “sick” tummy feeling.
2. Coconut Milk vs No Coconut Milk – I thought it would be nice to go the full throttle coconut flavour, but using coconut milk is just too overwhelming → “sick” tummy feeling again.
Plus, if you just make pancakes for two, you’ll end up with an open coconut milk can that goes bad within one or two days. Not good, unless you’ve planned to make a coconut curry or something.
3. I saw some recipes calling for almond milk. While it’s surely fine to use I think it’s super expensive.
Coconut flour isn’t already the cheapest ingredient in the world and I didn’t want to make these pancakes more valuable than an ounce of gold. Everyday pancakes – remember?
4. Do you know the book The Flavor Bible? It’s basically a list explaining which food pairings go really well together.
After making a quick investigation my Coconut Flour Pancakes finally went from okay to awesome. These are the two pairings I made use of:
- Coconut – Banana
- Coconut – Cardamom
It really made all the difference, honestly.
And since we have a reputation to lose (all our other pancake creations have been humongous successes, eg. the Cottage Cheese Pancakes or Cream Cheese Pancakes), I really couldn’t settle for less with these Coconut Flour Pancakes.
A note about cardamom: you can replace it with cinnamon if you don’t have any of the former and would like to save a few cents.
Coconut Flour Pancakes – Health Benefits
The star of the show is clearly coconut flour. And that’s what we want to focus on in this part.
Coconut flour gained popularity because it’s actually not “flour” as we think of and therefore doesn’t contain any wheat or nuts.
Instead, coconut flour is 100% ground coconut meat making it ideal for anybody with a gluten- or nut-intolerance.
But on top of that and for everyone else coconut flour offers these awesome health benefits:
1. It’s high in fiber, like really high. In 100g it contains around 35g of fiber. Wheat flour clocks in at 3g, maximum.
That’s pretty awesome, because most people get only half of the recommended daily intake of that indigestible carb in their body.
It’s a shame because fiber helps you feel full (excellent for weight loss), and improves colon health (1). And you want to have a healthy colon!
2. Coconut flour is a great source of iron. Did you know around 3 Million people in the US suffer from iron deficiency per year?
It’s often because of an unhealthy diet. Symptoms are dizziness and fatigue – not good if you want to tackle your day with full force (2)!
3. I should also mention coconut flour is high in protein and healthy fats in comparison to regular flour, which is a nice addition too.
See this post by Dr. Axe for an easy nutrition break down of coconut flour.
Alrighty, that’s it from my side. So let me make way for this tasty as recipe:
Ingredients
- 2 banana (medium, ideally with spots)
- ½ cup coconut flour (½ cup = 1.8 oz = 50 g)
- 1 tsp cardamom, ground
- Salt to taste
- 4 eggs
- 1 cup soy milk (you can use any kind of milk. Almond milk would go well too. Just keep it gluten-free if needed)
Instructions
- Peel and mash the banana in a bowl. Add the coconut flour, cardamom, salt and eggs and start whisking away. You can keep using the fork for this. Now slowly add the milk and keep whisking until all lumps in the batter are dissolved. The texture should be similar to a yogurt.2 banana, ½ cup coconut flour, 1 tsp cardamom, ground, Salt to taste, 4 eggs, 1 cup soy milk
- Heat up some fat, butter or coconut oil are ideal, and make sure it’s spread evenly in the pan.
- Pour in half of the batter. Best is to pop a lid on and let the pancake cook for about 3-4 minutes on low to middle heat.
- Time to flip! A spatula is easiest.
- Let the other side cook for a minute or two. Then have a peek at the underside using the spatula. When it’s nice and brown your lovely coconut pancake is ready. Woo!
- I recommend serving the pancake with hot blueberries. But the options are endless.
- Que aproveche!
NOTES
Then you definitely need to try out our other very popular pancake recipes. How about these Cottage Cheese Pancakes (37.5g of protein per batter) or these Vegan Banana Pancakes that are actually incredibly and unbelievably good? Or, of course, our world famous 2 Ingredient Banana Egg Pancakes!
Nutrition
Comments
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40 comments
now I’m craving pancakes…they look wonderful
sounds interesting! My kids likes pancakes so i can try this out one day!!
Coconut flour can be tricky when you don’t consume eggs, but I’ve found ways to get around it! Still not a very used flour in my kitchen!
Yes, I see what you mean! Coconut flour can be really tricky due to it’s “dusty” consistency!
Hi they are still falling apart. Any idea why?
I wanted to make 4 so i added another half cup of milk and 2 tabke spoojs of flour. The consistency is not runny its quite thick.
Hmm, maybe you used a bit too much coconut flour? It’s quite “dusty” and too much of it can make the pancakes crumble.
So how do you make 4 then?
Hi Prina!
I’d double all the ingredients. It should work without problems, I’ve been making them a lot last week as well 🙂
As long as you don’t overdo it with the coconut flour I’m sure you’re fine. Banana, eggs and milk binds really good together.
I really hope your next try turns out great! 😀
Hi there,
Have just stumbled across your page and am keen to try this recipe as well as some others.
Quick question though – re the flour, do you know what that amount is in grams? Cups confuse me (US/AUS etc) and I just never get it right when I try to convert 🙂
Thanks so much.
Adrienne
Hi Adrienne,
glad you like our website, thanks! Well, actually I over here in Germany we also use grams, but I started to like the cups, because it’s so easy. You can basically just take a mug (about 300ml) and use that. 🙂
As for the coconut flour I think it’s about 3 tbsp or 30g
For the soy milk it’s about 150ml
Now I’m curious if you like those pancakes 😀
The recipe currently reads “1/2 soy milk.” I presume 1/2 CUP, but thanks for confirming!
oh dear, half a cup, you’re absolutely right!! Thanks for pointing this one out, Kavita!
Can I replace the banana with something else as I don’t like banana!
Hi Donna,
now that was the fastest comment on a new post we every received! 😀
Hmm, funny enough just after adding the banana I thought these pancakes are just right. It makes the pancake sweeter and the “dough” softer. Right off the bat I’d say apple sauce could be a great alternative. It has similar characteristics as the mashed banana. Though, I didn’t try it yet. But now that you asked, I’ll give it a go the next couple of days 🙂