Easy Coconut Flour Pancakes (Only 5 Ingredients)

Breakfast is the most important meal of the day, so don’t skip it. With these easy coconut flour pancakes you won’t want to either! These aren’t your average unhealthy pancakes, these are full of protein, don’t use sugar and are gluten free. Check out the recipe!

Easy Coconut Flour Pancakes

I Never Skip Breakfast

I know there’s lots of people that get their day started without eating breakfast. I am not one of those people.

For me a healthy but hearty breakfast is exactly what keeps me fueled all morning long. It’s what also prevents my sugar crashes from happening.

These pancakes are one of those hearty, healthier breakfasts that get me out of bed and give my body plenty of energy. Unlike other pancakes these don’t give me that heavy bloated and sleepy feeling. I know there’s lots of you out there who also get that feeling from regular pancakes.

Are Pancakes Eaten in Mexico

Yes, yes they are!

We call them “hot cakes”. But said with a Mexican accent, of course. Hehe

Growing up my parents would super treat us to hot cakes con cajeta. The creamy milk caramel sauce gives them a delicious touch, you must try it sometime. In fact also give it a try with some crepes. Heavenly!

So while the pancakes I’m sharing with you are neither your typical American pancake, nor Mexican hot cakes, they are one of my most favorite breakfasts. Specially when I want a special morning treat, these feel like such a treat.

Gluten Free Healthy Pancakes

Coconut Flour Pancakes

So a huge reason why these pancakes won’t leave you feeling bloated is because instead of regular wheat flour, we are using coconut flour.

Coconut flour is a lighter flour and full of fiber, this helps our bodies digest it better. Fiber is great for the digestive system and for gut health.

Coconut flour is also a low carb food, it helps stabilize blood sugar, has plant-based iron, will help you feeling fuller longer and it’s also a naturally gluten-free flour.

If you’re worried about your pancakes having a strong coconut flavor, don’t be!

Coconut flour, though it does smell like coconut, the smell and taste aren’t strong. It has a slight sweetness to it that once combined with the other pancake ingredients, you won’t even notice it.

Ingredients used for banana egg pancakes

Will The Pancakes Fall Apart

No. The eggs used in the recipe will help bind all the ingredients together. You can see in the video and in the pictures that they hold up well when being sliced into.

Other Flour Options

Though coconut flour is my favorite when making these easy pancakes, there are a couple others that I’ve used with great results too.

  • hemp flour
  • almond flour
  • whole grain oat flour

Both the hemp and almond flours are also naturally gluten free and share many of the same benefits as the coconut. The oat flour you need to make sure that the oats used in making it are gluten free, if you’ve got celiac disease.

Each of these flours will give you a slightly different taste. In case of the oat flour, it’ll yield slightly denser pancakes.

How to Make 5 Ingredient Pancakes

Banana Egg Pancakes

Have you ever heard of banana egg pancakes? They started becoming quite popular a few years back. With only 5 ingredients, or sometimes less, it’s really no wonder they rose in popularity.

The pancakes I’m sharing with you today are a combination of these popular 5 ingredient pancakes and coconut flour ones.

Protein Packed and No Sugar Added

One of the things I love most about this breakfast is that they are protein packed. This ensures that you’ll feel fuller longer. Not to mention have plenty of energy to go work out and get the day started off right.

Something that I’ve never really liked about regular pancakes is that they can be incredibly sweet. I really don’t enjoy that, because it feels like you’re having dessert instead of breakfast.

So unlike regular pancakes, these don’t have any added sugar. The sweetness comes from the banana, blueberries, and date syrup. So they’re still sweet but not overly so and not with processed sugar.

How Are Banana Egg Pancakes Made

It’s super easy and quick! I actually prefer making these than regular pancakes. It takes me less time to make them.

All you need is a large banana (or two small), mash it up. In a separate bowl whisk two eggs with a pinch of salt (optional). Then add the coconut flour and whisk until you have a smooth batter. Now the mashed bananas are added to the egg mixture and mixed until well combined. Lastly add some baking soda to help the pancakes become a bit fluffier.

Then you heat up some oil (or butter) and cook the pancakes just as you normally would.

The recipe amounts below serve one. What you can do is make a bunch of small silver dollar size or make them larger or make just one large normal size pancake.

It’s fun to make the smaller ones and have a big stack of pancakes. But any size works well.

Healthy Blueberry Sauce Topping

Have you ever topped your pancakes with a warm fruit sauce? It’s an amazing flavor and makes them fancier.

My favorite fruit sauce for these little pancakes is blueberries. It pairs fantastic with the coconut flour and other ingredients. But when I’ve also used strawberries and raspberries or a mix of berries.

Fresh or frozen they all work well. I love how they add a slight tartness to the sweet pancakes. You can also add a splash of vanilla for an even more delicious taste.

Low Glycemic Date Syrup

While normally maple syrup is used for pancakes, I happen to love my with date syrup.

Date syrup is a dark molasses color syrup made from just dates and water. It has just the right amount of sweetness without being overpowering to the other ingredients.

You can find it in health food stores or on Amazon. It’s not the cheapest thing in the world, but so much worth it.

Dates are a low glycemic food. What that means is that they won’t raise your blood sugar and leave you with a sugar crash in a couple of hours. So though sweet you don’t really have to worry about drizzling it generously over your pancakes — well don’t go crazy either.

Easy Gluten Free Healthier Coconut Pancakes Recipe

Ok amigos do check out the recipe below for this yummy breakfast. Heck you could even make it as a dessert! They are everything the title says.

  • easy to make
  • gluten free
  • healthier
  • no added sugar
  • protein packed pancakes

If you make them please do leave a star rating review in your comment. It’s a huge help for my blog if you do so. Gracias!

Easy Coconut Flour Pancakes

Easy Coconut Flour Pancakes (GF, Dairy Free & Only 5 Ingredients)

Nancy Lopez-McHugh & MexicanMadeMeatless.com
These aren’t your average unhealthy pancakes, these are full of protein, don’t use sugar and are gluten free. Make them for breakfast or for dessert.
5 from 1 vote
Save Recipe
Prep Time 10 mins
Cook Time 15 mins
Course Breakfast, Dessert
Cuisine American, fusion
Servings 4 pancakes
Calories 157 kcal

Ingredients
  

Blueberry Sauce Ingredients

  • 1/4 teaspoon coconut oil
  • 1/2 cup blueberries fresh or frozen
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon cornstarch

Banana Egg Pancake Ingredients

  • 1 large banana (or 2 small ones)
  • 2 medium-large eggs
  • pinch sea salt optional
  • 2 Tablespoons coconut flour
  • 1/2 teaspoon baking powder
  • 1 Tablespoon coconut oil
  • 2 Tablespoons date syrup adjust to your taste (nutrition calculations will depend on amount used)

Instructions
 

Blueberry Sauce Instructions

  • Heat the oil in a small pot then add the blueberries and the vanilla extract. Cook until they release their juices, about 5 minutes. (If the fruit doesn’t release liquid you can add a couple of tablespoons of water or almond milk.) Mix in the cornstarch and stir until well combined. Turn the heat off, cover and set aside.
    How to Make 5 Ingredient Pancakes

Banana Egg Pancake Instructions

  • In a small bowl, break up the peeled banana and mash with a fork. Mash until smooth but still has some lumps. (see video). Set aside. In a separate bowl whisk the eggs with the salt until well combined. Then add in coconut flour and mix until there are no lumps. Next mix in the mashed banana until well combined then mix in the baking powder.
  • Over medium heat, warm a large nonstick pan then add the coconut oil once hot. I used a quarter cup measuring cup to make my pancakes. You can do the same or use an 1/8 cup or just make one extra large pancake, your choice. Cook the pancakes for 5 minutes before flipping over and cooking another 2 minutes. Repeat until all of the batter has been used up.
    Banana Egg Pancakes

To Serve

  • Stack or lay the pancakes on a plate then pour the blueberry sauce over them. Drizzle with as much date syrup as desired and serve right away. Enjoy!
    Small Stack of Coconut Flour Pancakes

Video

Nutrition

Serving: 4pancakesCalories: 157kcalCarbohydrates: 20gProtein: 5gFat: 7gSaturated Fat: 5gTrans Fat: 1gCholesterol: 104mgSodium: 103mgPotassium: 178mgFiber: 3gSugar: 11gVitamin A: 183IUVitamin C: 5mgCalcium: 49mgIron: 1mg
Keyword 5 ingredients, bananas, coconut flour, pancakes
Tried this recipe?Mention @MexicanMadeMeatless or tag #mexicamademeatless!

Similar Posts

3 Comments

  1. The blueberry syrup is delicious but the pancake isn’t that great. It has eggs so maybe adding some optional ingredients if the user wants to have more of an improved pancake texture. I try to eat vegan, although I am not perfect. I don’t impose some of my restrictions on my family so it would be nice to some optional ingredients.

    1. Hi Nat! These aren’t your traditional pancakes, they’re heavily protein based and of course that being the egg. But feel free to use the blueberry syrup on the pancake recipe you normally use. Enjoy!

Leave a Reply

Your email address will not be published.

Recipe Rating