Coconut Flour Pancakes {Grain-Free}

I have a new favorite breakfast….

 

Coconut Flour Pancakes via Treble in the Kitchen

But first…

Can I just throw in a little something about The Bachelor?  When I mentioned that I was watching last week, SEVERAL of you mentioned that you were watching too, so I just thought I’d see what you all thought of this week’s episode.  I gotta say…Chris is definitely playing by his own rules, and I feel like Chris Harrison mentioning to the ladies “there are no rules…” is just asking for drama! But, that’s why we all keep watching, right?

Now, onto these pancakes.

Coconut Flour Pancakes via Treble in the Kitchen

I have been doing really well with the whole low FODMAP thing so far.  I am trying a variety of foods and spices and most of my mornings start with eggs of some sort.  For the time being, I have taken a break from my beloved morning bowl of oatmeal because there are a medium amount of FODMAPs in the oats.

Eggs are great in the morning, but I was getting a little bored and craving something a little sweet.  I started to play around with some coconut flour and these pancakes were born!

 

Coconut Flour Pancakes via Treble in the Kitchen

These have seriously been my go-to.  I just throw the ingredients in a protein shaker bottle, cook them in a pan and they are ready to go!  A couple of times I doubled the recipe so I had extra pancakes on hand for snacks and for a morning when I was short on time and they were perfect.

Coconut Flour Pancakes via Treble in the Kitchen

Coconut Flour Pancakes via Treble in the Kitchen

These pancakes are low FODMAP friendly, paleo, gluten-free, and grain-free but I promise they are filling, slightly sweet and very tasty.  Typically, I serve mine topped with a bit of banana, blueberries, and strawberries.  The berries add just enough sweetness and the flavors pair great with the pancakes.

Coconut Flour Pancakes via Treble in the Kitchen

If you are new to using coconut flour, these do not taste coconutty. (Brian does not like coconut, but he loves coconut flour pancakes!) They don’t taste like traditional pancakes, but the flavor is very neutral and great for pairing with maple syrup and other traditional pancake toppings if you wish.

Here is the recipe if you want to try them out!

Coconut Flour Pancakes (grain-free)

Yields:  1 serving (2 pancakes)

Ingredients:

  • 1/2 banana, mashed (ripe bananas work best!)
  • 1 Tbsp coconut milk
  • 1 egg
  • 1 egg white
  • 3 Tbsp coconut flour
  • dash of cinnamon and nutmeg
  • **You may need to add a little water to thin out the batter.  For me, it depends on the day, but I start by adding 1 Tbsp of water if the batter is too thick, mix it in and then go from there.

Directions:

  1. Grease skillet with coconut oil (or use coconut oil cooking spray) and heat to medium high heat.
  2. Combine the banana and the coconut milk in a shaker bottle**.  Seal and shake until thoroughly mixed.
  3. Add the egg, egg white, coconut flour, cinnamon and nutmeg.  Seal and shake the bottle again until the mixture is totally combined.  You may need to scrape the sides and bottom with a spoon to make sure everything is mixed because the coconut flour makes the mixture very thick.
  4. Pour half of the mixture onto the heated skillet cook for 1-2 minutes or until you notice the edges of the pancake beginning to dry out.
  5. Flip the pancake and cook on the opposite side for 1-2 minutes.
  6. Pour the remaining batter into the pan and cook in the same manner.
  7. Serve with your favorite toppings (I love bananas, blueberries, and strawberries) and enjoy!

*You can easily double this recipe to make two servings.

**If you don’t have a shaker bottle, you can simply mash the banana and coconut milk together in a large bowl and combine the ingredients by stirring with a spatula or spoon.

Please note that coconut flour has not been tested for FODMAP content.  Please listen to your own body and eat the foods that make you feel the best.

I’ll be back later with fun stuff from The Dailey Method!

Question of the Morning:

  • What’s your go-to morning meal?

Comments

  1. These look fabulous! I wonder if there is an alternative to the banana. I have a terrible food sensitivity to bananas, unless they are cooked properly.

    • Tara Deal says:

      Hey Jen! I haven’t tried it myself, but I bet you could sub a starchy veggie like sweet potato or pumpkin for the banana. Those are both limited on the low FODMAP diet so I am stearing clear for now. If you give either a try, let me know how it turns out!

  2. I just ordered some coconut flour so I’m excited to try this version of the banana/egg pancakes! I had a ton of them when I was petsitting in Golden and living by myself and got hooked 🙂

  3. Great recipe! Don’t want to be a downer, but you should possibly add a note to be careful with portion sizes when it comes to coconut flour – the Monash app (it’s so good!) gives a quarter cup serving the thumbs up whereas a half cup serving has a moderate amount of polyols. It’s so easy to go over sometimes! :/

    • Tara Deal says:

      Good point! The portion size in my recipe is within the recommended amount (thank goodness!). I LOVE that app too. So great when I am dining out and about!

  4. Where do you find coconut flour? I can’t find it at Publix or Trader Joes? These look amazing, I’m definitely going to have to try. I typically have a smoothie every morning but it’s nice to switch it up and I love me some pancakes!
    On another note…I know what you mean about the Bachelor. I feel like they’re trying to stir up some serious drama! I’m not so sure about Chris. He’s definitely handsome but he plays that “nice guy” card a lot and I’m not so sure he really is! 🙂

    • Tara Deal says:

      In the past I have ordered it online through iherb (you can use this link for a discount! http://www.iherb.com?rcode=OGA946), but now I am fortunate to have it at my Safeway, King Soopers and Trader Joe’s 🙂 You are sooo right about Chris…this “nice guy” thing is getting interesting!

  5. Definitely pinning these! I need to start using coconut flour more often. I need to experiment.

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  1. […] Coconut flour pancakes with peanut butter and coffee. I tried this recipe and really enjoyed them! The banana flavor was strong and they were very light and […]

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