Low Carb Coconut pancakes are slightly higher in carbs so are a treat for my active children, so please do not send the low-carb police round, I have not gone crazy.
Update: I have since perfected the best keto waffle – ever! I even won the “keto waffle goddess” award.
Gluten-free coconut pancakes
I keep on trying to find the best low carb pancake. I have previously made paleo pancakes but because the main thickener is coconut flour, many find coconut flour tricky to work with. You must wait for it to absorb the liquids to thicken the batter and the amount of coconut flour required is dependent on the humidity in the air and the size of eggs used.
I have adapted my previous recipe to include more unsweetened desiccated coconut which gives the pancakes a great texture and is easier to turn over in the pan.
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Serving suggestion
You’ll see I serve the coconut pancakes with low-sugar fruit for my children as they can tolerate more carbs than adults and they are incredibly active. Coconut pancakes are their weekend breakfast treat and so much healthier compared to regular wheat and sugar pancakes served with maple syrup.
Serve with whipped cream or coconut cream and berries for a tasty breakfast, or make a double batch and pop them in the fridge ready for school lunches.
Gluten-Free Coconut Pancakes Recipe (Lower Carb)
Ingredients
- 4 ripe bananas
- 4 eggs – medium
- 250 ml coconut cream
- 3 tsp granulated sweetener of choice or more, to your taste
- 150 g desiccated/shredded coconut
- 2 tsp baking powder
- 50 g coconut flour
- 1 tsp vanilla extract
- 1 tsp ground cinnamon
Instructions
- Mash the bananas, and add the eggs one at a time.
- Mix in the coconut cream.
- Add all the other ingredients. Mix well with a stick blender with the blade attachment, to make a smooth batter
- Heat butter in a frying pan on a medium heat. Add more butter in between cooking each batch of pancakes.
- Fry a spoonful of pancake mixture until golden on both sides. Allow them to cook through to the centre before flipping them.
Notes
Nutrition
For more breakfast ideas, see these posts:
- Top 20 low carb breakfasts
- Chocolate green smoothie
- Chia breakfasts – 4 ways
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I made amazing low carb cocounut pancakes last week. They were so good my friends prefered them over normal pancakes! 🙂
I´ll be posting my recipe later this week (probably next weekend). My serarch for the perfect low carb pancakes is finished now! 🙂
Can you freeze the coconut, paleo and blueberry pancakes? If not how long will they last in the fridge. Thinking of using for a snack after school
Yes they can be frozen (for up to a month), but put some greaseproof paper or baking paper in between each one otherwise they may stick together. Good on you for being prepared and making extra for school lunches. They will stay fresh in the fridge for up to 3 days.
Thank you 🙂 what other baking items can be frozen on your website. I’m new to this way of eating…… decided this, this week after taking a good look at my kids lunch boxes and realising they have mainly packaged foods
Most baking can be frozen, I would just make sure it is in a really well sealed airtight container and lined with baking paper so it won’t stick once frozen and can be lifted out easily. Well done you to make the change. Take a look at my low carb kids series for ideas on kids lunch boxes. Go slowly, and be proud of every day that is a success.
These aren’t very “low carb”.
You’re going to eat more than one.
Great recipe though!
They’re mainly for my children and like all recipes, it depends on how low carb you need to go.
What is vanilla “paste” I don’t know if we get that in South Africa?
Any kind of vanilla extract or essence will work well.
Hi, firts of all thanks for this blog, you really do a great job and everything is delicious.
I am a rookie so when you say 1 cup how much in grams it is? is a way to say 100g or depends on the ingredient, in this case what size of cup, is a 250ml one?
thank you in advance
I have updated it for you. I am trying to standardise all my recipes by weight now as it is more accurate and there will be no confusion between US and UK cups.
Much better!! Thanks a lot
Could i use soy milk instead of coconut cream?
Soy milk will be too runny. Coconut cream is 25% or more fat which is needed for the pancakes to hold together and give the right consistency.
Hi there – I am just about to start on the LCHF way of eating – I thought we should hardly say ANY fruit, yet in here it uses 4 bananas? Could you explain how this works? I keep reading conflicting information 🙂
Sure, I do not eat much fruit at all, only berries really, yet my children can have more. They are fit, healthy and active and do not need to restrict their carbs as strictly as adults. Your carb limit is incredibly individual. It depends on your health goals and your weight. People who may have health issues such as – weight loss, inactivity, has diabetes, needs strict blood glucose control etc will all require a lower carb limit to those who are metabolically stable, can maintain a healthy weight, are active, and have no health problems. I mentioned in the recipe that I rarely have these, they are reserved as a treat for my children, so they do not make up a huge part of their daily diet. They also eat more fruit generally than I do, but nowhere near what they used to. I would think of nothing of giving them mangoes, pineapple, grapes, bananas and dried fruit. They are low carb, not no carb. These pancakes easily serve my 3 children for breakfast and for their lunch boxes for another day.
Is there a low carb alternative to bananas? This recipe looks yummy but very decieving, it might be helpful to those who are new to the low carb way of life and looking to lose 20 or more pounds to place these recipes and any others that aren’t great for weight loss, in a separate location to avoid confusion. Maybe a family recipe page for those with kids. If someone is trying to lose weight the low carb way these are going to stall their weight loss.
That’s why I discuss at the beginning of the recipe these are higher in carbs. Everyones carb limit will be different so what would be an acceptable carb content for one person, may not be for another. With all recipes, it’s up to you whether the carb content fits onto your goals 🙂
You mentioned humidity affects cooking with coconut flour. I live in Hugh humidity city 365 days of the year. Is it more or less coconut flour in high humidity? Any other tips for high humidity cooking?
I would use slightly more coconut flour, maybe an extra tablespoon per cup, but you may have to experiment. The problem with high humidity is the coconut flour stored in the bag may have absorbed some of that excess moisture in the air, so it won’t absorb as much liquid once you start baking with it. It may come down to trial and error. I often have to add another tablespoon of coconut flour or add an extra egg to some baking. No 2 days are the same and eggs are different sizes.
Can I use shredded coconut in place of desiccated?
Yes they are pretty much interchangeable and different countries refer to the same baking item with different names. This page might help you. it shows what I keep in my pantry.
I have intolerance to wheat, dairy, soy & bananas – any recommendation to substitute the bananas?
These are for my children really, another lower carb option (which I prefer) is my keto waffles. If you are intolerant to butter, you may have to swap the melted butter for coconut oil, some salt and extra vanilla .
Hello. The recipe smells delicious but I had trouble flipping the pancakes — totally fell apart. I added almond milk at the end because the batter was very thick and it still seemed thick (I patted down the spoonfuls once I dropped them in the pan). I’m wondering if a made them too big or too hot. Any suggestions?
These are a little trickier to flip over, a gentle slow heat helps (and plenty of butter). I have since developed my keto waffles which are perfect and can be cooked in a waffle maker, or a frying pan also. I hope you enjoy them.
I found the same thing. Tried adding more liquid and low heat but still couldn’t flip.