New grain-free pancakes

By January 30, 2015Breakfast, Lunch

These delicious pancakes will remind you of breakfasts past, while swapping the wheat flour for a low-carb, high-protein and high-fiber meal with the goodness of whole eggs.

Step 1
Mix liquid ingredients in a bowl. Then whisk in the coconut flour using a fork to break up the clumps. Add the rest of the dry ingredients and mix thoroughly.

Step 2
Heat a cast-iron skillet to medium temperature. Melt coconut oil in skillet then pour a small amount of batter in the center to form a pancake.

Step 3
Watch carefully as the pancake cooks to avoid scorching. Run a thin spatula around the edge to loosen from pan before placing it underneath to flip.

Step 4
Serve with butter, fruit, berries and a small drizzle of honey.

Serves: 2
Prep: 10 minutes
Cooking: 10 minutes

  • 4 eggs
  • 1/2 cup heavy cream or coconut milk
  • 5 tbs coconut flour
  • 1tbs honey
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 1-2 tbs coconut oil (to grease skillet)
  • Fruit, butter and honey to top


  • Katrina W says:

    Tried out this recipe today but without the honey for breakfast during the 2 week test. I used heavy whipping cream and added some pure vanilla extract and cinnamon. It’s quite good! Almost surprising there’s no real flour in there. Though I can’t wait to add some fruit to it in T-12 days! My kids also seemed to enjoy them and didn’t seem to notice any difference to the usual pancakes I make. Though they got maple syrup.

  • Zoran says:

    can teff flour be used in place for coconut flour?

  • Barbara L says:

    Can almond flour be used in place of the coconut flour? Plan to start the 2 week test tomorrow and these sound great

  • Mike says:

    Hi there, I’m reading lots of recipes using coconut oil in here, which I never used before. I thought that organic olive oil was the best oil out there, so I’m just wandering about the benefits of using coconut oil to olive oil. Are these recipes made to be used with coconut oil, or can I use olive oil instead?
    Answers would be most appreciated!

    • Coconut oil and olive oil have different benefits, but both are extremely beneficial to health. I don’t know if there is a culinary reason that coconut oil must be used; it may be possible to replace with olive oil. However, I caution you to not come to the conclusion that you are making the pancakes more healthy by swapping olive oil for coconut oil; they are just as healthy with coconut oil (albeit in different ways).

  • Drew says:

    I found a similar recipe on (pretty much), with the exception that the eggs are separated and the whites are beaten to stiff peaks and then folded in the rest of the mixture towards the end. Pancakes are even fluffier 🙂

  • Carol says:

    I had heard date sugar-ground up dried dates, are a healthy alternative to sugar. I don’t tolerate honey well so I was looking for an alternative to sweeten my recipes. Your thoughts?

    • Carol:

      Date sugar is processed identically to any kind of sugar, and that includes HFCS. What makes HFCS less healthy isn’t that it is metabolically different from sugar, but rather that it has more fructose. The importance of fructose is that only glucose (not fructose) lowers the body’s appetite. So the big problem with HFCS is that the potential to eat much more sugar is much higher, because it takes that much longer to become satiated. Honey, for example, is healthier than HFCS not because it is any less glycemic, but because it is alkaline and has a variety of anti-inflammatory and antiseptic properties.

      • Rendy says:


        On that note, what is your take on actual dates? Are real dates an ‘OK’ type of sugar to eat, like honey?

        • Rendy:

          Essentially the same amounts of HFCS are healthy to eat than the sugars of honey or dates. Honey and dates have their benefits, like honey being antibacterial/anti-inflammatory and dates having whatever vitamins they have, but it’s NOT the sugars in honey and dates that makes them OK to eat—it’s all the other stuff they have. And metabolically speaking, the sugar they have detracts from their benefits. Let me put this in stronger terms: if you’re eating dates for the sugar, don’t eat even a few. If you’re eating dates for their health benefits, pick another food and eat that instead.

          Hope this helps.

  • Anne says:

    Can this recipe be used during by the two week test, if the honey is removed?

  • Chris W. says:

    Loved them! Simple and tastey. I think I’m going to add cinnamon next time I make them. Cinnamon pancakes are the best!

  • Erika says:

    I had a hard time getting the cast-iron skillet the right temperature without scorching. I’d recommend using an electric griddle if you have one. I cooked mine at 325* for 3 minutes on one side and 1 on the other. The pancakes are delicious!

  • Kate says:

    MAHvelous pancake recipe. Simple, simple. Gonna make it a point to whip up. Mahalo!

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