Coconut Flour Pancakes (Dairy-free + Keto-Friendly)
User Reviews
4.3
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Prep Time
5 mins
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Cook Time
10 mins
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Total Time
15 mins
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Servings
2
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Calories
343 kcal
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Course
Breakfast
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Cuisine
gluten-free
Coconut Flour Pancakes (Dairy-free + Keto-Friendly)
Description
This recipe mixes coconut flour with eggs, olive oil, maple syrup, baking powder, vanilla, and salt to form a thick batter. Because coconut flour absorbs liquid heavily, the batter is dense and requires careful cooking over medium-low heat. Cooking each small pancake slowly allows bubbles to form and ensures the interior cooks through without burning the exterior.
The pancakes result in a golden exterior and a softer, slightly moist interior with a mild coconut flavor. The maple syrup adds sweetness, balanced by vanilla and baking powder leavening. Serving warm with preferred toppings allows customization.
The recipe advises against substituting eggs or coconut flour to maintain the texture. It also notes that using coconut oil instead of olive oil thickens the batter more, making it harder to handle. Water can replace syrup but may alter flavor to something biscuit-like and saltier. For grain-free diets, look for baking powder without cornstarch. The batter yields about five small pancakes, perfect for an individual or small portion.
Ingredients
- ¼ cup coconut flour (use a level measurement)
- 3 egg large
- 2 tablespoons olive oil
- 2 tablespoons maple syrup (or sugar-free syrup for keto)
- 1 teaspoon baking powder (see note)
- 1 teaspoon vanilla extract
- ⅛ teaspoon salt fine sea salt
Instructions
- In a large bowl, combine the coconut flour, eggs, oil, maple syrup, baking powder, vanilla extract, and salt. Use a whisk to stir it all together, breaking up any clumps. (If you use coconut oil as a swap, the batter will be much thicker and harder to work with.)
- In a greased skillet over medium-low heat, add 2 tablespoons of the pancake batter and allow it to cook until bubbles start to form in the middle of the pancake, about 4 minutes. Flip the pancake and let it cook on the other side, about 4 more minutes, or until both sides are golden. Don't be tempted to increase the heat to speed up the cooking time, or the outsides of the pancake might burn before the inside is cooked through and fluffy.
- Repeat with the remaining batter, making roughly 5 small pancakes (about 4 to 5 inches in diameter). Serve warm with your favorite toppings. Leftover pancakes can be stored in an airtight container in the fridge for up to 5 days.
Notes
- Nutrition info is calculated for half the batch using real maple syrup rather than sugar-free alternatives.
- The recipe was updated to use 2 tablespoons of batter per pancake for better texture and cooking control.
- Avoid swapping out eggs or coconut flour as it affects the pancake structure and texture negatively.
- Replacing maple syrup with water produces a more biscuit-like and saltier pancake, requiring no additional salt.
- Use baking powder made with arrowroot starch for grain-free diets; 3/4 teaspoon baking soda can substitute but will reduce fluffiness.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 343 kcal
% Daily Value*
| Calories | 343kcal | 17% |
| Carbohydrates | 24g | 8% |
| Protein | 10g | 20% |
| Fat | 22g | 34% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 13g | 65% |
| Trans Fat | 0.03g | 2% |
| Cholesterol | 246mg | 82% |
| Sodium | 275mg | 11% |
| Potassium | 341mg | 7% |
| Fiber | 5g | 20% |
| Sugar | 14g | 28% |
| Vitamin A | 356IU | 7% |
| Calcium | 146mg | 15% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.3
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