Coconut Flour
Grain-free, naturally low-carb, and they actually taste like coconut. Coconut flour absorbs liquid like a sponge, so the ratio is completely different from normal pancakes. More eggs, more liquid, smaller portions. They're denser than wheat pancakes. If you're doing keto or just avoiding grains, these are the real thing, not a sad substitute.
From Original recipe · Recipe facts not copyrightable (US law)
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Prep
10 min
Cook
15 min
Makes
8 pancakes
Difficulty
easy
Nutrition
Per serving (2 pancakes) · USDA FoodData Central: Coconut flour + eggs (adjusted for keto pancake composition)
168kcal
Calories
8.9g
Protein
12.3g
Fat
5.8g
Carbs
2.4g
Fiber
Ingredients
Servings
1x- 1/3 cup coconut flour
- 4 large eggs
- 1/4 cup coconut milk (full fat, from the can)
- 2 tbsp coconut oil, melted
- 1 tbsp honey or sugar-free sweetener
- 1/2 tsp baking powder
- 1/4 tsp salt
- 1/2 tsp vanilla extract
- 1/4 tsp ground cinnamon
Instructions
- 1
Whisk 4 eggs in a large bowl until well beaten and slightly frothy.
- 2
Add 1/4 cup coconut milk, 2 tbsp melted coconut oil, 1 tbsp honey, and 1/2 tsp vanilla. Mix until combined.
- 3
In a separate small bowl, whisk together 1/3 cup coconut flour, 1/2 tsp baking powder, 1/4 tsp salt, and 1/4 tsp cinnamon.
- 4
Add the dry ingredients to the wet and stir until smooth. Let the batter rest 5 minutes. Coconut flour needs time to absorb the liquid.
- 5
Heat a non-stick pan over medium-low heat. Grease with coconut oil.
- 6
Pour about 2 tablespoons of batter per pancake. These are smaller than regular pancakes. Spread gently with the back of the spoon since the batter won't flow on its own.
- 7
Cook 3-4 minutes until the bottom is golden and the edges are set. These take longer than wheat pancakes.
- 8
Flip carefully and cook another 2-3 minutes.
- 9
Serve with fresh berries, a drizzle of honey, or sugar-free syrup.
Notes
things we learned along the way
- Don't try to substitute coconut flour 1:1 for regular flour. It absorbs 4x as much liquid. The ratios here are intentional.
- Small pancakes. Three inches max. Bigger ones fall apart because there's no gluten holding them together.
- Let the batter rest before cooking. The coconut flour keeps absorbing liquid for a few minutes after mixing.
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Source and credits
Recipe adapted from Original recipe. License: Recipe facts not copyrightable (US law).
Photos from Unsplash (free license). Nutrition data from USDA FoodData Central.