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3 Easy Coconut Flour Pancakes Recipes

Looking for tasty low-carb breakfast recipes? Have you tried coconut flour pancakes? If not, now’s the time! 

Pancakes are such an excellent weekend breakfast treat! Coconut flour pancakes are soft and fluffy. They are fast and simple to prepare, and you’ll be able to create them with simply half a dozen ingredients. And it’s nice that coconut flour pancakes are not only gluten-free but also have more fiber and protein than your traditional pancake recipes.

These coconut flour pancakes are what breakfast dreams are made of. Although coconut flour pancakes do require very precise measurement, they’re still pretty straightforward to make.

You could prepare a big batch, then reheat and have pancakes ready for breakfast the entire week. You could enjoy them with your favorite keto-friendly syrup or eat them plain. These coconut flour pancakes are especially great if your diet is gluten-free, paleo, or keto.

What Is Coconut Flour?

Made from the dried pulp of coconut, coconut flour could be cream-colored and much denser than typical flour. It does not replace one-for-one in typical recipes, giving it a small learning curve for brand spanking new users.

Coconut flour pancakes
Image by Irene Kredenets / Unsplash

Is Coconut Flour Keto Friendly?

Coconut flour is flour that is made from dried coconut meat. It is low in carbohydrates, high in fiber, and a good source of protein. This means it is a perfect grain-free flour and suitable for the keto diet.

Coconut is technically a fruit and not a nut, which means coconut flour is generally safe for people suffering from tree nut allergies. (Although, do check if you are cooking or baking for anyone with a nut allergy!)

Another great thing about coconut flour is that a little amount goes a long way. Low carb baking ingredients are expensive, and coconut flour is one of the less pricey options available around.

Is Coconut Flour Paleo?

Coconut flour is becoming increasingly popular in Paleo recipes, although it is not as easy to use since it does not substitute out other flours one-for-one like almond flour can. However, coconut flour comes with arguably more nutritional benefits, as we have seen before.

Coconut flour is ideal for the Paleo diet because it is hypoallergenic and also benefits the digestive system. While a Paleo lifestyle should still primarily revolve around vegetables and quality meats, coconut flour pea few luxurious treats that may preferably be missing.

Is Coconut Flour High In Fat?

Coconut flour pancakes
Image by Tamas Pap / Unsplash

Since it comes from coconut, this flour is naturally high in fats, with 14g on average per 100g, of which 12-16g is saturated fat. This varies between brands, with some listed as containing 65g of fat, of which 67g is saturated fat, per 100g. So, it is better to check the labels of the brands you are buying.

The type of saturated fat present in coconut flour is called medium-chain triglyceride, which provides health benefits including supporting healthy cholesterol, anti-inflammatory benefits and may play a part in helping to manage weight. However, more research needs to be done in this area, and coconut-based products should still be consumed sparingly to keep overall fat intake within daily reference Intake.

Is Coconut Flour Healthy?

Yes, coconut flour is an incredible flour to cook and bake with since it has many benefits. Here are some health advantages of coconut flour:

  • Coconut flour is grain and gluten free-This makes it a great flour to use in baking for people sensitive to wheat and other grains.
  • It is lower in carbohydrates-These coconut flour pancakes are much lower in carbohydrates than traditional pancakes made with wheat flour.
  • It is packed with nutrients-One of the best parts about coconut flour is that it naturally packs healthy fats while being gluten and grain-free. The extra nutrients make these coconut flour pancakes deliciously filling, and you will find that you will not have to use as much sweetener because of the natural sweetness in coconut flour.
  • It is high in fiber-Coconut flour is seen as a high fiber food with up to 45g per 100g. Government guidelines recommend that we aim to have 30g of fiber a day, so 1 tablespoon of coconut flour provides 10% of recommended daily intake.

It is important to increase our fiber intake. Evidence suggests it is associated with a lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer. Increasing fiber in your diet can also help digestion and prevent constipation.

  • Protein is essential in our diet as it plays a vital role in the growth and repair of the body. It is high in protein-Coconut flour has a good content of protein with 18g per 100g. However, it is an incomplete protein, which means it contains only five of the eight essential amino acids that we need in our diet daily. ‘Essential’ means that we can only get these amino acids from food because the body cannot prepare them by itself.

The nutritional information for coconut flour is as follows:

  • Calories: 120
  • Carbohydrates: 18 grams
  • Sugar: 6 grams
  • Fiber: 10 grams
  • Protein: 6 grams
  • Fat: 4 grams
  • Iron: 20% of the daily value (DV)
Coconut flour pancakes
Image by Tijana Drndarski / Unsplash

What Is The Taste Of Coconut Flour

Not surprisingly, the flavor of coconut flour is similar to dried unsweetened coconut. The flavor is not overwhelming in this pancake recipe, especially if you serve it with fruit or maple syrup on top, but still, you can taste a hint of coconut.

Coconut flour is a somewhat heavy flour, yet it is also fluffy. This is maybe due to the fragile nature of coconut flour. It is not quite as refined as general-purpose flour. Because coconut flour is crumbly, it is not the type you could use as a thickener in sauces. However, if you do not mind the graininess, you can use it as a thickener in sauces.

A Unique Low Carb Flour

The funny thing about coconut flour is that it behaves entirely different from other low-carb flour. 

But coconut flour? No way. If you use too much of it, your product ends up dry. Too little, and it ends up crumbly. Coconut flour requires lots of eggs as compared to other flour. And you will need a lot less of it, between ⅓ to ½ the amount of almond flour, because it soaks up liquid.

To make it even more clear, coconut flour is the diva amongst keto flour!

In terms of pancakes, coconut flour needs more than only eggs to be happy. The most popular additions to coconut pancake batters are banana or applesauce, which both balance out the dryness of the flour. Keto versions like to increase the amount of fat by using cream cheese, heavy cream, or plenty of butter or coconut oil. Of course, these are Paleo options and are not low in carbohydrates.

Coconut flour pancakes
Image by Hannah Grapp / Pexels

How Coconut Flour Is Different From Other Flour Types

Coconut flour looks and feels like regular wheat flour, but that is where the similarity ends.

It has an appealing coconut scent, and because it is very absorbent, it requires more liquids than you would use to make a regular pancake batter. 

A coconut flour pancake recipe also uses more eggs compared with the wheat flour pancake recipe. If you substitute eggs with milk or water, your pancake mix will fall apart once it hits the pan. Therefore, eggs are a must.

Aside from its handling, coconut flour also has a rich texture and natural sweetness, which means that your keto coconut flour pancakes won’t be needing a lot of sweetening. Its glycemic index is lower than all other traditional flours, making it ideal for keeping your blood sugar down.

Its lack of gluten and rich protein content makes it suitable for anyone on a grain-restrictive diet.

How to Make Coconut Flour Pancakes

Preparing these pancakes is very easy as making any other pancake recipe. All you need to know is that coconut flour does require a precise level measurement. It is better to dip the measuring cup into the flour, then use the back of a knife to level off the top, removing any excess flour from the top.

After that, you’ve got to merely combine the few ingredients along in an exceedingly giant bowl, and so cook the pancakes in an exceedingly lubricated pan. It is vital to use medium-low heat, so the outer part of the pancake doesn’t get burnt before the within of the pancake is cooked.

Coconut flour pancakes
Image by Ash / Pexels

Can You Freeze Coconut Flour Pancakes?

You will place the pancakes on a baking sheet, so they are not touching, place in the freezer for 30 minutes, and then place them in freezer-safe containers and freeze for up to 3 months. Once ready to reheat, put all pancakes on a plate and microwave them until warm.

Basic Coconut Flour Pancakes Ingredients:

  •  Coconut flour
  • Eggs
  • Melted butter or coconut oil melted
  •  Almond milk or coconut milk(Unsweetened)
  • Baking powder
  • Vanilla Extract

So, these are the six ingredients needed to prepare the basic fluffy and gluten-free coconut flour pancakes.

Coconut Flour Pancakes Recipes:

Now, let us look into the most common, tasty, and easy coconut flour pancakes recipes, which you definitely would want to try.

1. Fluffy And Gluten-Free Coconut Flour Pancakes Recipe:

Ingredients :

  • ¼ cup /38g coconut flour
  • 3 eggs large
  • 2 tablespoons butter or coconut oil melted
  • 6 tablespoons / 84ml almond milk or coconut milk, unsweetened
  • 1 tsp baking powder
  • 1 tsp vanilla extract
  • 1 tablespoon powdered sweetener (optional)
  • more melted butter/coconut oil for frying
Coconut flour pancakes
Image by Chokniti Khongchum / Pexels

Instructions:

  1. Beat the eggs with a whisk or with an electric mixer until it gets frothy. Add the remaining ingredients and beat until a smooth batter is obtained. Let the batter sit for a few minutes so the coconut flour can absorb the liquids.
  2. Melt butter or coconut oil in a nonstick frying pan over a low flame. Use 2 tablespoons of batter for 1 pancake and spread out gently using the back of the spoon. You could make two to three pancakes per pan. Pancakes should be approximately 4 inches or 10 cm in diameter.
  3. Fry the pancakes on low heat until bubbles form on the top. Don’t move them during this time. Then flip the pancakes and cook for a further minute. Please don’t be tempted to rush this and increase the heat because you may end up with burnt pancakes.

That is it! Your basic coconut flour pancake recipe is ready.

Notes:

  • The mix makes 8 pancakes. 2 pancakes per serving. 
  • Net carbohydrates: 1.6g per 2 pancakes / 1 serving. 
  • The additional butter/coconut oil for frying is not included in the nutrition calculation. 
  • These pancakes are small in size – about 10 cm or 4 inches in diameter. The size makes them easier to flip. This also means that you could reheat them in the toaster! 
  • Store in the refrigerator for 4-5 days, or you could also freeze them for up to 3 months. 
  • For best results, measure with a food scale. That would give you an exact idea.
  • Coconut flour brands can differ in texture. If your batter is too thick, add another tablespoon of nut milk. If it is too thin, add a sprinkle of coconut flour. The batter should not be pourable. You will need to spoon it into the pan and spread it slightly and gently. 

Sweet And Savory Toppings

  •   Sugar-free syrup
  •   a knob of butter
  •  sour cream or Greek yogurt or coconut yogurt
  •   berries such as blueberries, strawberries, raspberries
  •   Sugar-free Lemon Curd
  •  Keto Caramel Sauce
  •   bacon
  •  sauteed mushrooms, spinach, and melted cheese

2. Fluffy Coconut Flour Pancakes with Wild Blueberry Maple Syrup Recipe:

Delicious coconut flour pancakes served with fresh wild blueberry maple syrup! These easy, banana coconut flour pancakes are delicious, paleo, dairy-free, gluten-free, and made without baking powder. These pancakes are a good source of protein and healthy fats.

Coconut flour pancakes
Image by Tijana Drndarski / Pexels

Ingredients:

  • 1/4 cup coconut flour
  • 1/4 teaspoon baking soda
  • 2 tablespoons of your favorite natural nut butter of choice
  • 2  slightly beaten eggs
  • ½ tablespoon maple syrup
  • 1/2 medium very ripe banana, mashed (about 1/4 cup mashed banana)
  • ¼ cup unsweetened vanilla almond milk(plus more, if necessary)

Instructions

  1. In a large bowl, whisk together coconut flour and baking soda. Keep that aside.
  2. Mix the nut butter, eggs, honey, banana, and almond milk until smooth and well combined in another bowl. Add these to the flour mixture and mix them.
  3. If you find that the batter is too thick (almost paste-like), you can add in a teaspoon or two of milk until it turns smooth.
  4. Lightly coat a large nonstick skillet with butter or coconut oil and place over medium-low heat (Coconut flour is sensitive to burning. Therefore, the low flame is best).
  5. Spread about 3 tablespoons of the batter onto the skillet. You could use a spoon to spread out the batter. It is important not to place more than 3 tablespoons of batter at a time; the pancakes can be hard to flip if they are too large, so smaller pancakes are best. It is very important to cook until bubbles appear on top and the edges are well cooked. 
  6. Flip them and cook until they turn golden brown on the underside for 2 minutes. If you find that the pancakes are browning too quickly, you should lower your skillet heat slightly. Wipe the skillet to clean and repeat with more melted butter and remaining batter. Makes 2 servings, 3 pancakes each.
  7. To make the syrup, place maple syrup and blueberries in a saucepan over medium flame. Wait until mixture begins to simmer and boil, and stir every few minutes. 
  8. Once the mixture breaks down and blueberries get cooked, remove from heat and serve warm over pancakes immediately.

That is it! Your fluffy coconut flour pancakes with wild blueberry maple syrup are ready.

Notes:

  • The mix makes 6 pancakes. 2 pancakes per serving. 
  • Net carbohydrates: 1.6g per 2 pancakes / 1 serving. 
  • The additional butter/coconut oil for frying is not included in the nutrition calculation. 
  • These pancakes are small in size – about 10 cm or 4 inches in diameter. The size makes them easier to flip. This also means that you could reheat them in the toaster! 
  • Store in the refrigerator for 4-5 days or freeze for up to 3 months. 
  • For best results, measure with a food scale. That would give you exact results.

3. Coconut Flour Pancakes Recipe With Cream Cheese:

Ingredients:

  • 2 slightly beaten eggs  
  • 1/4 cup cream cheese 
  • 1/4 cup coconut flour 
  • Heavy cream (whatever quantity you prefer)
  • 1 tablespoon Erythritol 
  • 1 tablespoon gluten-free baking powder 
  • 2 tablespoons vanilla extract 
Coconut flour pancakes
Image by Nadi Lindsay / Pexels

Instructions:

Make coconut flour batter-

Mix all the ingredients, eggs, cream cheese, coconut flour, heavy cream, erythritol, baking powder, and vanilla, until the batter looks smooth. 

Let batter thicken up-

Let the batter remain still for a few minutes so that it can thicken up a bit.

Fry pancakes-

Scoop pancake batter in small circles onto a buttered pan. Since the batter is thick, you may need to spread it a bit. Fry the coconut pancakes for 1-2 minutes per side.

They are done when both sides of the pancake turn brown. How much brown they turn will vary depending on the temperature of your cooking pan.

Best Tips For Coconut Flour Pancakes:

  1. Keep them on the tiny facet. Three to four inches in diameter is concerning excellent and makes for easier flipping.
  2. Like regular pancakes, you wish to visualize some very little bubbles in the prime before you attempt to flip them. Then rigorously wiggle your flipper underneath all-time low facet and turn in one motion.
  3. The batter should not be so thin that you can pour it. You should be able to scoop it onto the pan and then spread it in the form of a circle.
  4. If your batter is too thin, then add another tablespoon of coconut flour. If it is too thick, add another tablespoon of water.
  5. Various brands of coconut flour will vary in their absorbency, so it can be tricky to find out if your battery is right. Try one mini pancake before you go and prepare them all. That would give you the best results.

How To Store Coconut Flour Pancakes?

These coconut flour pancakes will be created ahead and are nice for batch preparation once you have tried it out. It’d be higher to form a triple or quadruple batch and easily store the pancakes in an Associate in Nursing air-tight instrumentality icebox. They stay for 4-5 days.

This way, all you have got to try and do within the morning is pop a handful of pancakes within the microwave or the toaster!

Coconut flour pancakes
Image by Cottonbro / Pexels

Can I Make Larger Pancakes?

No, it won’t be a good idea to create larger pancakes. Coconut flour doesn’t contain any gluten. This suggests that coconut flour pancakes are a lot of fragile than wheat pancakes. The tiny size helps flip them without breaking them.

It additionally suggests that you can reheat them within the toaster! Also, don’t forget that coconut flour is incredibly filling. These pancakes could look little. However, two create a breakfast that may keep you filled till lunch.

If you liked this article, do not forget to check out other interesting articles on our website.

Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.

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