The weekend is nearly upon us! Personally, I love to spend one of my weekend mornings making a more elaborate breakfast than usual. This means spending more time in the kitchen to create multiple dishes for breakfast rather than a weekday singular dish like yogurt and granola or avocado toast. One breakfast favorite that makes a recurrent appearance is: PANCAKES!
I’ve had acid reflux for several years. Last summer, when my intermittent heart burn turned into a daily issue, I went on an elimination diet to identify my triggers. One of the unexpected findings was that foods with high wheat content, such as muffins and pancakes, caused me mild discomfort. While wheat is not a common acid reflux trigger, it is a common allergen, and a lot of people have sensitivities to the modern day wheat. Since eliminating pancakes was not a long-term option I knew I could stick to, I started using alternative flours and trying out various pancake recipes. This coconut flour pancake recipe is just as delicious as buttermilk pancakes, and nearly as fluffy!
Compared to a 2 buttermilk pancakes, 2 coconut flour pancakes have several benefits:
- Lower in carbohydrates – this is beneficial if you need to manage your glucose levels, such as if you have diabetes, or if you’re trying to lose weight.
- Higher in fiber – more fiber means the carbohydrates will take a little longer to absorb into the blood stream, which is also helpful for blood glucose control and weight management.
- Lower in sodium – lowering sodium intake is recommended for people with high blood pressure or kidney disease.
Try out the recipe for yourself and let me know what you think!
Coconut Flour Pancakes
1. Gather all ingredients.
|Standard Recipe||Optional Substitutions|
|1/3 cup plain Greek yogurt||If lactose intolerant, use lactose-free yogurt or an almond, cashew, or coconut based yogurt|
|2 Tbsp honey||If fructose intolerant, use packed brown sugar|
|3 large eggs||If vegan, use a flax egg (I have not actually tried this yet!)|
|1 tsp vanilla extract|
|2 Tbsp unsalted butter, melted||If vegan, substitute coconut oil|
|1/2 tsp baking powder|
|1/4 tsp baking soda|
|1/4 tsp salt||If you have high blood pressure, use a salt substitute like Morton’s lite salt, but do NOT use this if you have kidney disease|
|1/3 cup coconut flour|
|Optional Toppings: |
fruit, syrup, seeds, nut, nut butters
|Increase the fiber content of this meal with your favorite fruit, or seeds like hemp, flax, or chia|
If you need to manage your blood sugar, use sugar-free syrup
Add protein to this meal by topping with yogurt, nut butter and/or a side of eggs
2. Combine the wet ingredients in a large bowl.
- 1/3 cup plain Greek yogurt
- 2 Tbsp honey (or brown sugar)
- 3 eggs
- 1 tsp vanilla extract
Whisk the above ingredients together until well combined.
Then add in 2 Tbsp melted butter (or coconut oil).
3. Gently whisk in dry ingredients
- 1/2 tsp baking powder
- 1/4 tsp baking soda
- 1/4 tsp salt (or salt substitute)
4. Fold in 1/3 cup coconut flour with a spatula
4. Let stand for 10 minutes.
This allows the batter to thicken as the flour absorbs the liquid, keeping the batter from getting too dry.
5. Spoon 1-2 Tbsp of the batter onto a griddle or greased pan over low to medium-low heat.
Go slow with low heat, taking 3-4 minutes on the first side.
Watch for bubbles to appear. Test the edges to see if your pancake is solid enough to flip. Once flipped, cook for 2-3 minutes on the opposite side.
6. Top with your favorite toppings and serve!
Serve with your favorite fruit like bananas or berries! Add protein by serving the pancakes with eggs or topping them with a nut butter or plain Greek yogurt.
Be sure to leave a comment and let me know if you try this recipe! I would love to know your thoughts, and what are your favorite toppings!