Coconut Flour Pancakes
Everyone loved the coconut flour pancakes I made this morning. I only made a small batch but these pancakes are so dense and filling, you don’t need much to feel satisfied.
Coconut flour is extremely nutritious (much more so than regular flour, which is empty calories), it’s high in fiber, and it’s lower in carbs.
The other great thing about cooking with coconut flour is you need to use a lot of eggs, which greatly boosts the nutrition. There’s 1/2 of an egg in each and every one of these pancakes. (Not to mention 1/2 tablespoon of butter per pancake.)
This recipe is GAPS and SCD friendly. If you use coconut oil and coconut milk instead of butter and whole milk, it’s GFCF (gluten-free, casein free).
Coconut Flour Pancakes
(I modified this recipe based on an unattributed one I found on the internet, but I’m pretty sure it comes from Bruce Fife’s new book, Cooking With Coconut Flour)
Makes about 6 pancakes
Ingredients:
3 eggs (preferably pastured)
3 tablespoons butter (preferably butter from grass-fed cows; I use Kerrygold butter) or coconut oil, melted (plus extra butter or coconut oil for cooking the pancakes)
3 tablespoons coconut milk or whole milk (preferably raw, from grass-fed cows)
1 1/2 teaspoons rapadura ( I think you could also use raw honey or maple syrup)
1/4 teaspoon sea salt
3 tablespoons coconut flour (I use Bob’s Red Mill)
1/2 teaspoon baking powder (Bob’s Red Mill)
Instructions:
1. Using a wire whisk, mix together eggs, melted butter, milk, rapadura, and sea salt.
2. Continuing to whisk, add the baking powder and coconut flour until thoroughly mixed.
3. Heat 1 tablespoon of butter (or coconut oil) in a skillet on a medium flame.
4. Spoon 2-3 tablespoons of batter onto skillet making pancakes about 3-4 inches in diameter.
5. Serve with lots of butter and real maple syrup.
As you can see, Kate especially enjoyed the butter. 
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17/10/2008 at 9:55 pm Permalink
I think I’ll have to give coconut flour another go. I made banana muffins once, and no one liked them, and I made pancakes that turned out so-so. I wasn’t fond of the texture. I will have to try your recipes out. It sure looks like Kate enjoyed them! Did you put syrup or honey on for her, or just plain from the pan?
I also wanted to let you know that I contacted Dr. Ron, and he will be at the WAPF conference selling his products. I think there will probably be a lot of vendors there, hopefully selling their products at a special conference rate. All the better for me as I can skip the shipping cost.
17/10/2008 at 11:37 pm Permalink
I have had mostly success with coconut flour. My 10 yo son is happy to have pancakes back on the weekend breakfast menu again. Sometimes I double, tripe, or quadruple the batch so he can eat them later, warmed in the toaster oven or a warm skillet. I’m glad to get eggs into him.
This week I’ve been experimenting with pumpkin coconut flour muffins. I make mine a bit spicier and less sweet than Fife’s low sugar recipe and add chopped crispy pecans or walnuts. I’m also experimenting with maple syrup instead of sugar, so far so good. I also usually double the batch to make 12, as they go fast around here. I like to eat one with a generous amount of Italian mascarpone cream cheese. Yum!
Last night my son and I made 36 of these for his class Halloween party today. My son said everyone ate the muffins.
The only bomb I’ve made with the coconut flour was with Fife’s ginger cookies. My son ate them, but the conventional gingersnaps from the BH&G cookbook was preferred (made with non-hydrogenated palm shortening instead of vegetable shortening).
Wow, I go through an extra high amount of eggs when I bake with coconut flour, though. I don’t mind, though, I think eggs are super.
18/10/2008 at 4:41 am Permalink
How I wish we could get coconut flour in Denmark
– we can only get coconut flakes.
and it would be too expensive order it abroad.
18/10/2008 at 9:10 am Permalink
LOL!!!!
I told you that girl had a reach!!!!! Too funny!
Oh and the pancakes look really yummy.
Diane
18/10/2008 at 11:11 am Permalink
Anna, would you mind posting your recipe for the pumpkin-coconut muffins when you get a chance. They sound really good!
18/10/2008 at 11:56 am Permalink
You know what I also love about coconut flour pancakes? It’s an easy spur-of-the-moment breakfast. You don’t have to soak the flour — and if you forgot the night before, you can just whip these up.
18/10/2008 at 12:11 pm Permalink
Christine,
Yes I gave her maple syrup — and butter. But she was still grabbing for more butter!
You are right there are going to be lots of vendors at the conference. Including me! I have rented a booth for my new venture which I will unveil soon. I can’t wait!
They had great sales at the Deidre Currie Festival. I bought a ton of cod liver oil and some butter oil and Biokult. I got great deals!
18/10/2008 at 12:12 pm Permalink
LOL! Diane, you should see her in restaurants. Every time we go to a restaurant and there are packets of butter on the table, she grabs for them. I just give them to her. She ends up eating a few tablespoons worth of butter at every restaurant meal (which of course is a good thing).
18/10/2008 at 12:35 pm Permalink
What a great opportunity for recipe testers! I’m developing this one for a paleo-oriented cookbook I’m writing. I’ve been using butter because I’m out of coconut oil. Please let me know about your experience or success/failures/adjustments (annaandguy at roadrunner dot com). I’m planning to try this with honey, too.
They were a hit with my son’s class yesterday at their Halloween party. I was up quite late baking 36 of these the night before!
Pumpkin Nut Muffins
(wheat and gluten-free)
RECIPE FEATURES (gluten-free, kid-friendly, for company, seasonal, fast & easy)
SERVINGS 12
½ cup coconut flour
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
¼ teaspoon ground cloves
OR 2 teaspoons pumpkin pie spice mixture
½ teaspoon baking soda
½ teaspoon salt
6 eggs, whisked
4 Tablespoons coconut oil (or unsalted butter), melted
1/3 cup pure maple syrup, preferably Grade B
1 teaspoon vanilla extract
(optional)
½ cup coarsely chopped pecans OR walnuts
INSTRUCTIONS
Preheat oven to 400°F. Grease muffin pan(s) well or use aluminum disposable muffin liners (muffins stick too much to paper liners).
Sift coconut flour, baking soda, salt, and spices into small bowl. Stir to blend well and set aside.
In medium bowl blend eggs, melted coconut oil or butter, maple syrup, spices, and vanilla extract.
Add flour mixture to egg mixture and blend well with a whisk until most of the lumps have disappeared, but don’t stir more than necessary to blend. Gently fold in nuts, if using.
Spoon into greased muffin pan or cup liners, about ½ to 2/3 full, distributing evenly.
Bake at 400°F for 18-20 minutes, until light golden brown on top (just starting to develop “brown spots” and toothpick inserted into center of a muffin is “clean” when removed.
Turn out and cool on wire rack. Serve warm or room temperature.
(not strictly “paleo”, but we love these with a huge shmear of Italian mascarpone cream cheese).
18/10/2008 at 12:41 pm Permalink
“You don’t have to soak the flour — and if you forgot the night before, you can just whip these up.”
Yes, but make sure you stock up on eggs if you make a lot of stuff with coconut flour. I panic when my supply gets below 2 dozen now.
I’ve been making so many of these pumpkin muffins lately, sharing with neighbors and visitors plus my son’s classroom, so I’m continually running out of eggs (my pastured egg supplier isn’t an option anymore and I haven’t located a new supplier yet). So I’ve been running to Trader Joe’s for more eggs every few days, four dozen at a time.
19/10/2008 at 10:27 pm Permalink
Whenever I eat coconut flour I have such bad abdominal pain from gas! I read Fiber Menace like you suggested, and it makes me wonder about ingesting too much fiber… Do you have any problems with digestion of the coconut flour?
19/10/2008 at 11:02 pm Permalink
Hmm no I have not had any problems. Of course I have never eaten a lot of it at one time — just 1 or 2 muffins or pancakes. I find that it is so dense that I can’t eat much.
Do you get gas and abdominal pain from any other foods?
Maybe someone else can respond…
20/10/2008 at 12:40 pm Permalink
Henriette – I have a hard time finding coconut flour as well (it has been out of stock at the last two places I have tried to order from). The owner of our local nutrition store recommended processing coconut flakes, especially the macaroon style, in a coffee bean grinder or food processor to a flour-like consistency. I’m not sure how it will work, but it’s worth a try, right?
20/10/2008 at 8:49 pm Permalink
McKenzie,
Grinding coconut flakes might work, but I suspect the results might differ somewhat. I think coconut flour is made from the coconut after the oil is pressed out, so finely ground coconut flakes will be much oilier. you might need to adjust the fat content of the recipe downward to compensate. Let us know how it goes.
BTW, there are a number of places online that sell coconut flour for about the same store price. A while back I blogged about some online sources I found: http://web dot mac dot com/gandasalvesen/iWeb/Site/Blog/AF5AA1C3-2105-4CF2-BDD4-C8261B9A7C80.html (substitute . for dot)
21/10/2008 at 3:48 am Permalink
McKenzie thank you
- I actually did that and my coconut/pinapple muffins came out fine – a bit rich – but I don´t mind that
Anna
Thank you
– it is simply that If I buy stuff from US/ outside EU I have to pay duty AND a 25 % tax… so I try to avoid non EU product.
21/10/2008 at 10:55 am Permalink
Henriette,
I understand the customs issues. It seems to be more strict on the other side of the Atlantic. My SIL’s family in Norway has the same issues. I mail them a lot of things and have to be very careful with the customs descriptions and package total values to avoid extra charges for them on their end – and they send me cool Norwegian “fiber arts” tools and supplies I can’t easily get in the US.
I sent a “UV light box” once to my MIL in the UK as a gift (I got it at a reduced price, but it was still expensive), packed with a cashmere sweater for my other SIL that I got for very low price -about $25) on end-of-season clearance, but it was diverted to customs for inspection, repacked, and she had to pay not only £15 for customs charges (I think UK customs overvalued the sweater, too), but a “courtesy” fee of £25 for the extra handling and repackaging. That hasn’t happened with other packages, but because of the high value of the light box, I guess it triggered attention from customs.
21/10/2008 at 1:42 pm Permalink
Well one of my friend wanted to try an American clothes diaper
- and after tax and duty it ended up costing 45 dollars ! for 1 !!!
I can´t even get stuff from Norway ( since they are not members of EU) even though it is so close to Denmark.
And they make fantastic wollen clothes…
22/10/2008 at 5:19 am Permalink
I have a recipe–really yumbo one too, using coconut flour
looking see here http://joyfulhomemaker.blogspot.com/2008/08/low-carb-chocolate-brownie.html.. I know you don’t use Xylitol so replace that with sweetner of your choice
22/10/2008 at 5:25 am Permalink
oh i just read thru the posts..and I do get abdo pains when I eat to much coconut flour , you have to drink alot of water I think when you eat CF
01/11/2008 at 1:05 am Permalink
Hi Ann Marie,
I noticed coconut milk as an option in the ingredients. Is coconut milk ok on gaps? I am still waiting for my book but for some reason thougth it was a no-no.
Thanks!
01/11/2008 at 12:04 pm Permalink
Coconut milk is legal on GAPS. They don’t recommend canned coconut milk though — they recommend fresh — due to some of the ingredients in canned. I always used canned though…
01/11/2008 at 2:15 pm Permalink
Fresh coconut milk. I wonder if I can find that at Whole Foods. I know I have seen fresh coconut water but don’t remember fresh milk. That would be awesome. I use the canned stuff also.
We had some marrow with lunch. Not too bad. Very rich. The kids will have to get used to it I think.
Appreciate you help!
01/11/2008 at 2:37 pm Permalink
I think you have to just buy the coconut and then poke holes in it to get the milk out. You can get coconuts at a lot of Whole Foods (they have them at mine).
I bought a coconut to do this but have not gotten around to it yet — too busy lately!
01/11/2008 at 2:39 pm Permalink
Hey I love your blog!
01/11/2008 at 8:52 pm Permalink
Got it now. Our local hfs and Whole Foods carry the fresh coconuts also. I call the liquid that comes out of them coconut water. Maybe a local thing? Thank you for taking the time to explain it. I am looking forward to reading the book.
Thank you so much!!
01/11/2008 at 9:29 pm Permalink
I think that is coconut water actually — and coconut milk is well… something else. I don’t know! LOL! I never got around to it.
I was going to google it and find out how to do it…
01/11/2008 at 9:34 pm Permalink
The milk is the meat and water mixed. Guar gum(atleast that is what Native Forest uses) is added to keep them from seperating. It would be awesome to find it fresh.
02/11/2008 at 3:49 pm Permalink
Here you go:
http://www.marksdailyapple.com/coconut/
Mark’s Daily Apple post and videos explain the difference between coconut water (the liquid in the center of coconuts) and coconut milk (man-made from water soaked in pureed coconut meat, then strained) and how to get both from fresh coconuts. I’ve been able to find canned coconut milk without guar gum or other emulsifiers and preservatives, but I am interested in making my own, too. I’d like to get one of those Pacific Island clamp-down rotary graters that fits inside the coconut shell, too.
My son loves to drink fresh coconut water from the young (immature) coconuts served at the local Caribbean restaurant. After the liquid is gone, they hack it open in the kitchen and he scrapes out the coconut “jelly” and eats it. I love the curried goat or oxtail that is often featured as a “chef’s special”.
03/11/2008 at 9:38 pm Permalink
Thanks Anna! Could you let me know what brand of coconut milk you get that doesn’t have any emulsifiers or preservatives? My local hfs will order stuff in for me and I would love to request it.
Thanks!
04/11/2008 at 12:41 pm Permalink
I have four different brands of canned coconut milk in my pantry at the moment; two do not list gum/emulsifier additives or preservatives. Natural Value brand (purchased at a local “natural food” store) lists Pure Coconut Extract & water as ingredients. Golden Star brand, which I think I purchased at Ralph’s (Kroger-owned) in the International Food aisle, lists coconut milk & water as ingredients.
04/11/2008 at 2:26 pm Permalink
Thanks Anna!
12/11/2008 at 2:04 pm Permalink
Hi, this is the first time I have ever done this:)
I’d like to get coconut pineapple muffins that Henriette mentioned. They sound so yummy.
Also, you informed gals, I got some coconut milk the other week and it was so extremely high in saturated fats; I just could imagine what it does to our arteries; I could be wrong but it was soooooo thick… any thoughts to ease my mind?
12/11/2008 at 2:51 pm Permalink
Henriette, can you post your recipe for coconut pineapple muffins? They do sound really good.
Hi, Kibby and congrats on your first comment! I love blogs and commenting — it reminds me of being in high school and passing notes in class.
As far as the health benefits of saturated fats, read this article first:
http://www.westonaprice.org/knowyourfats/import_sat_fat.html
You can learn more here:
http://www.westonaprice.org/knowyourfats/skinny.html
Mary Enig also wrote a book on the topic called Know Your Fats. I read it and it’s very easy to understand — it’s basically a primer of which fats are good for you and which ones are bad.
http://www.amazon.com/Know-Your-Fats-Understanding-Cholesterol/dp/0967812607
Another good book which I am about to start reading is Good Calories Bad Calories by Gary Taubes
http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=sr_1_1?ie=UTF8&s=books&qid=1226515770&sr=1-1
Ann Marie
Another book to read is
12/11/2008 at 8:13 pm Permalink
Very interesting, thanks for the information, Henriette.
Do you have the conconut pineapple muffin recipe handy?
15/11/2008 at 4:39 pm Permalink
Looking at your pancake recipe just made my stomach growl!
I am enjoying using more coconut products in my cooking/baking. I have not used coconut flour, yet, but I will have to try this. I bought almond meal and now I can’t figure out what to make with it!
25/11/2008 at 2:00 pm Permalink
I made these a couple days ago and they were DIVINE! I have used coco flour in other things (brownies what?) but not pancakes. These were delish. Kind of reminded me of cornmeal pancakes. Thanks!!!
11/02/2009 at 7:37 am Permalink
Made these this morning. Thanks for the recipe, we have a new favorite. YUM.
Did you have a hard time with these making a mess and sticking tho? I used tons of butter, well seasoned pans.
No matter. Messy but good.
Carrie at NaturalMomsTalkRadio’s last blog post..Died. Gone to Breakfast Heaven
11/02/2009 at 9:19 am Permalink
Hi, Carrie,
As with all pancakes, my first few always come out bad.
I really think the trick to coconut flour pancakes is, as you said in your blog post, making them SMALL. I do mine about 2-3 inches in diameter.
You might try fiddling with the recipe some. I think it depends on your altitude and all that jazz as far as how stuff like this comes out. I have made these with and without baking powder and they’ve come out fine… but maybe you need to adjust the amount of butter vs. flour.
Or maybe… maybe you could add another egg? It could be that your eggs are a little on the small side…
06/04/2009 at 5:15 pm Permalink
Made these today. VERY good! Thank you for sharing!
This was my first time using coconut flour and I was so surprised at how it bulked up when mixed!
My kids LOVE you, (haven’t had pancakes for months)!
Julie Gavin’s last blog post..The “Fran” Challenge
17/05/2009 at 1:32 pm Permalink
I’ve been making these frequently, but not to eat as pancakes. I use them as a “flat bread” substitute to soak up the sauce when making curry dishes. When I gave up grains, including rice, it really seemed like something was missing from my curry meals. The pancakes fill the gap perfectly.
When cooking them for this purpose, the sweetener is unnecessary.
04/07/2009 at 12:29 pm Permalink
This recipe was as good as it looks! I had never heard of coconut flour, but I’m thrilled to discover it. I used raw whole milk with melted coconut oil in the recipe. Topped with real butter and real maple syrup was heavenly. Thank God for real food! And thanks for posting this!
20/11/2009 at 4:27 pm Permalink
My kids love these so much! But my son has been asking recently for waffles. I’m wondering if you have ever tried these in a waffle maker or if you have a coconut flour waffle recipe. I never love to experiment because I’m afraid of wasting ingredients. Thanks for your help and your wonderful recipes!!