Primal Coconut Flour Pancakes

I never used to consider myself a pancake person. For some reason, the whole pancake-thing never really did it for me. I was always left unsatisfied, always wanting more, not because I was still hungry, just not thrilled.

As I’ve become more of a “foodie,” the idea of different pancakes has intrigued me. You can do almost anything with them–sweet or savory, thick or thin. Big stacks or one big cake. While I never enjoyed drenching my plate in maple syrup, the idea of special sauces on top or in between each fluffy layer is something I think about when planning a new recipe.

These pancakes are simple, healthy and filling with only a few ingredients and minimal effort. If you follow a dairy-free diet, I would think that the yogurt could be replaced with applesauce or mashed banana–other types of pancakes on their own and definitely worth a try!




1.5 TBL plain Greek yogurt
2 TBL coconut flour
1 flax egg (1 TBL flax+2 TBL water, mix and let sit for 2 minutes)
1 egg
1/2 TBL chia seeds (optional)
1/4 cup coconut milk
1/2 tsp. vanilla extract
Pinch of salt
Sprinkle of cinnamon

To Top:
Remainder of plain Greek yogurt container or 1/3 of a cup or so if using a larger tub
1/2 TBL peanut flour (or peanut butter/almond butter)
1/4 tsp. vanilla extract

To Prepare:

In a small bowl, make your flax egg and put aside. In another bowl, combine coconut flour, chia seeds, yogurt, egg, vanilla and cinnamon. Mix to combine using a fork. Add coconut milk a little at a time until the batter is thick but can easily be mixed and spooned onto a pan. Ensure all lumps are mixed out. Fold in blueberries and let sit for 2 minutes.

While waiting, mix together yogurt, vanilla and peanut flour in a bowl and put to the side.

Grease a skillet and place over medium heat. When up to temperature, check consistency of batter. If it has thickened, add a little more coconut milk to get it back to the original consistency. Spoon batter into the pan and spread evenly into a circle. It will not expand or rise.

Do not turn until the sides and top begin to cook, then flip. When pancake is cooked completely through, remove from pan. Spoon a dollop (about 1/2 a tablespoon) of peanut butter yogurt onto the top. Repeat with remainder of the batter.

Spoon all leftover yogurt over the top of the pancakes and sprinkle with additional berries.



Cauliflower Protein Pancakes

Sorry for the absence.

This week has been my first crazy one in grad school that was filled with a very long and tedious first draft of an article as well as a big presentation.  At least both are over, but I of course still have the final draft to finish and a midterm early next week to study for! All the big assignments always come at once. So stressful.

When I’m stressed is actually when I do the most cooking. Going to the grocery store and making food to enjoy for a few minutes definitely relaxes me for a bit.

Last week I bought a cauliflower solely for the reason that I was craving cauliflower pizza so I ended up having a TON left. After including some florets in a few meals, I decided to rice the whole thing up to have on hand for some cauliflower fried rice, a cauliflower and zucchini pancake and real pancakes.

Yes, I put cauliflower into pancakes and I will do it again, and ask you to do the same. So fluffy, moist and definitely filling. This picture shows two but it actually made three–I snuck one before taking a picture to taste test.


Cauliflower Protein Pancakes (Makes 3 pancakes)
You’ll Need:

1/3 cup riced cauliflower (put it in your food processor until it’s in tiny pieces)
1/2 Tablespoon coconut flour
1/2 scoop protein powder
1 egg
1 tsp. baking soda
1 tsp. stevia (or sweetener of choice)
Approx. 2 Tablespoons water/milk of choice
Oil/Spray for cooking

In a bowl, mix everything but the liquid.
Slowly add water or milk until the batter smooths out a little but is still thick. It should be a little thicker than regular pancake batter.

Heat a pan over low heat and spray with cooking spray or swirl oil around.

Put a dollop of pancake batter into the hot pan and spread out a little into desired size. Cook as you would a regular pancake, about 3 minutes, when bubbles start to form, flip and cook for another 2-3 minutes until done.

Keep pancakes on a warm plate in the oven while you make the rest. Top with your desired pancake toppings.

Pumpkin Pancakes (Paleo)

I wish the title bar in WordPress that the option to make numbers with powers because this recipe is also known as P(3)-P to the three. P cubed.

Last night I decided I wouldn’t set an alarm to wake up on this fine Saturday so I got to sleep later than usual.  A nice, lazy, weekend morning where I had not a care in the world. I was all set to make eggs as I do everyday but I was sick of eggs and the can of pumpkin was calling to me from the cabinet.

Since my house was chilly and fall-like I decided to go all out. I attempted a pumpkin latte, made these pumpkin pancakes and made a pumpkin smoothie bowl later in the morning for a snack. I have a mild pumpkin obsession all the time but today it got weird.

Pumpkin latte

These pancakes though? Ugh. The best Paleo pancakes I’ve ever made. They had taste, they didn’t break when flipped and they looked delicious. Perfection.


To Make:
Approximately 2 tablespoons canned pumpkin
1 egg
1/2 tsp. vanilla
1 tsp. cinnamon
1/2 serving vanilla protein powder (I happened to have this on hand to use as a binder. I’ve made these with coconut flour before too. Usually about a tablespoon/a little less with a pinch of baking soda). **With the “binder” I add until the consistency is not runny but not too thick. About the wetness of regular pancake batter.
Coconut oil for frying
Coconut butter+ vanilla + cinnamon for topping

Turn oven on as low as possible and place a plate inside.

Mix the pumpkin, vanilla, cinnamon, binder of choice in a bowl until everything is well incorporated.

Heat up coconut oil in a frying pan. When it is hot, spoon a thin layer of the pancake batter into the pan. Cook approximately 2 minutes or until the sides begin to brown and the pancake starts forming small bubbles. Flip and cook another 2 minutes.

Put pancake on the warmed plate and repeat with all remaining pancake batter.

To top, melt coconut butter in a pan with a tiny drop of vanilla (optional). When melted, drizzle over pancakes. Sprinkle with cinnamon.

Dig in!


Morning Glory Pancakes

Let me begin by saying, yes, you are in the right place. A new computer means all my programs aren’t currently installed which means a new header is takin’ some time. 

I woke up ravenous this morning and quickly came to the conclusion that pancakes were the only thing that would satisfy my growling stomach. I quickly assessed the food situation and decided to spice up my normal banana/egg pancakes with a little somethin’ extra. I was a little nervous to see how they turned out but they.were.perfect.

I feel like I’m being a copy cat by naming these pancakes Morning Glory Pancakes but is it me, or does every breakfast item with carrots become “Morning Glory”? I think so. I feel like I’ve definitely had different morning glory pancakes/muffins/waffles all including carrots. 

In not being sure what these would taste like, I took a terrible phone picture but I guess it’s better than nothing (maybe not actually…)


You Need:

1 ripe banana

Somewhere around 1/8 a cup of oats (less than a 1/4 cup..I just sprinkled)

1 egg plus 1 egg white

Half a carrot, shredded

Small handful raisins

1/2 tsp. cinnamon (more if you desire)

Sprinkle baking powder (I didn’t measure this. literally just sprinkled)

Drop of vanilla extract

1 tsp. coconut oil 

To Top:


Almond/Peanut Butter

To Make:

Mash up banana in a bowl, then add all other ingredients except for coconut oil. *The oats should give the batter more of a pancake-like consistency. You may need more or less depending on the size of your banana. I think it helps to skip measurements and just eye ball on this one.

Melt coconut oil in a pan over medium/medium low heat. When hot, place large spoonfuls of batter into the pan. Cook for about 4 minutes or until the edges begin to turn brown and bubbles form all over the pancake then flip and cook for another 3-4. 

Top with a drizzle of honey or dollop of nut butter (or both!) and dig in! 




Healthy Pancakes

The other day I was reading through some older posts on Nourish and Flourish and stumbled across these delicious looking healthy pancakes. I’ve made pancakes with just eggs and a banana before, but I’ve never added coconut flour like Sara did. These pancakes were delicious and fluffy as well as filling. To be honest, I was a little nervous about how I would like them and didn’t expect to take a picture hence the little green plate.

You’ll Need:

4 egg whites

1 ripe banana

2 tablespoons coconut flour

1 tablespoon cinnamon

1/8 teaspoon vanilla extract

Pinch of salt

1/2 teaspoons coconut oil

1 tablespoon peanut butter

Drizzle of honey

Mash banana, cinnamon and salt in a bowl using a fork.

Beat eggs until light and fluffy then add vanilla and mix. Pour over banana mixture then add coconut flour and mix well until it resembles a normal pancake batter.

Heat teaspoon of coconut oil in a pan until hot then place a spoonful of batter onto the oil and cook until the sides begin to brown. Flip and cook for almost the same amount of time. Repeat with remaining batter, adding oil to the pan if needed.

Warm up peanut butter and honey and drizzle over pancakes.

Enjoy while warm!