Hot pancakes straight off the griddle are a symbol of the coziest mornings; feeding yourself and your loved ones becomes the whole delicious point, and not just a mindless means of fueling for the day. Even if you’re keeping a watchful eye on your refined carb and sugar intake, there’s no reason to forgo a pile of fluffy pancakes in the name of good health when you can indulge in ones made with fiber-rich and blood sugar–stabilizing coconut flour.
The amount of eggs in the recipe may seem excessive, but they provide the right amount of moisture and structure; a few of these pancakes will satisfy you past breakfast long beyond when its carb-laden cousins ever could.
Grain-Free Coconut Flour Pancakes
1/4 cup coconut flour
1/4 teaspoon sea salt
1/2 teaspoon baking powder
2 tablespoons melted coconut oil
1/2 cup milk
1 tablespoon vanilla extract
1 tablespoon maple syrup or honey (optional)
- Sift together the coconut flour, salt, and baking powder in a mixing bowl, making sure to press out any lumps in the flour.
- In another large bowl, whisk together the eggs, oil, milk, vanilla extract, and sweetener, if using.
- Add the dry ingredients to the wet, and whisk together thoroughly, until the lumps are gone.
- In a large skillet over medium-high heat, drop in 3-tablespoon dollops of batter. Cook for about 2 minutes, until golden, before flipping to cook on the other side. Serve drizzled with warm maple syrup or honey.
- Fruity Seasonal Pancakes. Immediately after pouring the batter onto the skillet, lay some fresh fruit onto each pancake before the batter sets and flip them. Try bananas or frozen berries in fall and winter, fresh berries in spring, or sliced fresh peaches at the height of summer.
- Orange-Almond Pancakes. Add 1/2 teaspoon orange zest, and juice of one orange and 1/2 teaspoon almond extract to the wet ingredients.
- Savory Herb Pancakes. Omit the vanilla extract, replace the coconut oil with olive oil or butter, increase the salt to 1/2 teaspoon, and add in 1 tablespoon chopped fresh herbs. This recipe is great with roasted vegetables, sliced tomatoes, or smashed avocado and sea salt.
Before you go replacing other flours with coconut flour one-for-one in all your baking recipes, know that coconut flour is a different beast than most grain or nut flours. If you want to tweak your favorite baked goods to experiment with coconut flour, start with replacing up to 20 percent of the usual flour, and add an equal amount of liquid; the highly absorbent fibers soak up an extraordinary amount of liquid and can make a dry, mealy mess out of cakes and breads if you add any more. To help bind and moisten 100 percent coconut flour recipes, a high proportion of eggs is often used.
Two tablespoons of coconut flour gives you five grams of gut-healthy fiber. Low in digestible carbohydrates, coconut flour won’t spike blood glucose to levels that cause a subsequent energy crash and brain fog.
Most pancake recipes tell you to “gently fold the wet ingredients into the dry” and “stir just until there are few lumps remaining.” For coconut pancakes, don’t bother being delicate. Why? The reason most recipes involving grain flours tell you to baby your batter (and certainly never whisk it !) is because when water and gluten collide, microscopic gluey strands form that crosslink and bind; overstirring assists the reaction, and makes for tough and non-pillowy pancakes. Since coconut flour doesn’t have any gluten, you can whisk away the lumps with no fear of de-fluffing your pancakes.