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!
Table of Contents
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.
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.
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.
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
- 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 (GF, Dairy Free & Only 5 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)
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.
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.
Nancy Lopez is a food blogger and author of the cookbook Mexican Tamales Made Meatless. Born in Mexico, raised in the US, and currently living in Southern Mexico, she has followed a meatless diet for almost 10 years. It is her passion and mission to share all she has learned about vegan Mexican cooking and vegetarian Mexican recipes. Mexican Made Meatless is a blog dedicated to preserving the authentic flavors of Mexican cuisine just without the meat. It’s a place to celebrate Mexican culture and all it’s delightfully delicious traditional foods. Read more…