Deliciously fluffy and healthy coconut flour pancakes are keto and low carb. They can be dairy free and paleo if you use coconut milk in the batter.
These low carb and keto coconut flour pancakes are fluffy, tender and delicious. They’re wonderful even for someone who isn’t fond of coconut because they don’t actually taste like coconut.
How do you sweeten these coconut flour pancakes?
I sweeten these coconut flour pancakes with a touch of stevia. You can use any granulated sweetener instead (Swerve, coconut sugar) – about 2 tablespoons should do it.
How do I substitute coconut flour for regular flour?
Cooking and baking with coconut flour is challenging, because it is extremely absorbent so baked goods made with it can become dry. That’s why I don’t recommend trying to substitute coconut flour for regular flour in your tried and tested pancakes recipe. It’s best to go with a recipe that was specifically written for coconut flour.
Even though coconut flour is challenging, once you get the ratios right, it is a wonderful, healthy, high fiber and gluten-free flour substitute.
When working with coconut flour, it’s always a good idea to allow the batter to rest for a few minutes. This enables the coconut flour to absorb as much liquid as it can, and then you can check the batter. If it’s very dry, add a tablespoon or two of liquid – milk or even just water.
Is coconut flour keto?
Yes! Coconut flour is basically very finely ground dried coconut. The coconut meat is dried, and as much oil as possible is extracted from it to make coconut oil. The remaining coconut mass is then ground into a fine powder, and this is coconut flour. So it’s high fiber and low carb.
Is it difficult to make coconut flour pancakes?
These keto coconut flour pancakes are not the easiest to work with. They are thin and delicate. The batter tends to spread quite a bit in the griddle. So measure just a scant 1/4-cup scoop for each pancake (making them smaller makes flipping them easier), and when it’s time to flip them, do so slowly and carefully, using two wide spatulas.
If you’re OK with using almond flour instead of coconut flour, these almond flour pancakes are excellent, and easier to work with than coconut flour pancakes. Another tasty alternative to these coconut flour pancakes is baking coconut flour popovers. They’re not the same as wheat flour popovers, but they are very good.
I need these pancakes to be dairy-free and/or paleo
If you replace the milk with canned coconut milk, the pancakes become dairy free and paleo. The no milk version is also sturdier, possibly because of the thickener added to canned coconut milk. I have made both versions, and both are excellent, so it’s really up to you.
So, are these coconut flour pancakes healthy?
They are vastly superior in terms of health to wheat flour pancakes, that’s for sure! But yes, I think they are healthy. Coconut is healthy, so that’s a good start.
A serving of these coconut flour pancakes contains 260 calories and 18g fat, some saturated and some monounsaturated. It has 12g carbs, 5g fiber, and 13g protein. It also has 14% of your daily vitamins A and B12 requirements, and 17% of vitamin D, phosphorus and riboflavin. Overall, I would say, not a bad choice.
What about leftovers?
You can keep completely cooled pancakes in the fridge in storage bags for 2-3 days. Separate them with wax paper squares. Reheat them gently in the microwave on 50% power.
You can also freeze these coconut flour pancakes for up to three months. Use freezer bags, and again, add wax paper squares between the pancakes. You can reheat them directly from their frozen state in the microwave, on 50% power, turning once or twice.
Coconut Flour Pancakes
INGREDIENTS
- 4 large eggs
- 1/2 cup whole milk
- 1 tablespoon vanilla extract
- 1/2 teaspoon stevia glycerite (equals 2 tablespoons granulated sweetener)
- 1/8 teaspoon kosher salt
- 6 tablespoons coconut flour (42 grams)
- 1/2 teaspoon baking soda
- 2 tablespoons unsalted butter for griddle, divided
INSTRUCTIONS
- In a small bowl, beat the eggs until frothy. Whisk in the milk, vanilla, stevia and salt.
- Whisk in the coconut flour, and then the baking soda. Mix until smooth.
- Heat a double-burner griddle over medium heat, about 4 minutes.
- While the griddle heats up, the batter will thicken as the coconut flour absorbs the liquids. Give it another mix. If it seems very dry, add a bit of milk, one or two tablespoons, or just add water, and mix again.
- Grease the griddle with half the butter. Measuring a scant 1/4 cup per pancake (I use an ice cream scoop), pour 6 mounds of the batter into the griddle.
- Cook the coconut flour pancakes until golden, set and slightly puffed, about 3 minutes per side. Flip them very carefully using two wide spatulas, they are fragile.
- Grease the griddle again and repeat the process with the remaining batter.
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