Saturday, June 12, 2010

Primal Recipe: Coconut Flour Pancakes

This morning I came down with a mad craving for some pancakes.  Trying to stick to a primal diet, I made a third attempt at some coconut flour pancakes.  Have you ever had coconut flour?  It is a primally delicious and nutritious staple.  Coconut flour is a low-carb, high protein, high fiber, gluten-free flour alternative.  Click here to learn more about the many benefits of coconut flour. 

So my previous two attempts at coconut pancakes were either too dry or too delicate.  Coconut flour is a little tricky that way.  I remembered reading about a coconut pancake recipe over at Girl Gone Primal and decided to give it a go this morning.  Yum!  The hubby came in from the other room asking what yummy concoction I was cooking.  Coconut pancakes!  Hubby:  "Those are primal, aren't they?" (He's super into this primal thing, as he's lost about 20 pounds and looks younger, more cut, and more rested, in my opinion.)  Me:  "Yes, they're totally primal!"  I got two thumbs up on this batch.  Finally!

Here's the recipe:


*1/4 cup coconut flour
*4 large eggs
*3 tbsp. melted coconut oil
*about 1/3-1/2 cup water


1.  Preheat skillet to medium heat.
2.  Combine flour and eggs in a large bowl.
3.  Add oil and stir well.
4.  Gradually add water to the mixture while stirring until the consistency is just shy of runny.  (A runnier mixture will make your pancakes more delicate, a problem I had in the past).
5.  Spoon desired amount of mixture onto preheated, oiled skillet.  (You can use coconut oil or butter to oil the skillet, although butter is not really primal).
6.  Leave to fry until base is firm and edges begin to brown.  Flip and repeat.
7.  Remove from heat and serve immediately.

I served these puppies up with some defrosted frozen organic strawberries.  They were sweet and mushy and added just the right amount of sweetness.  You could also go a non-primal route and add a little maple syrup. 

Let me know if you try these as well, or if you have any favorite coconut flour recipes!

*Note:  I feel like I do have to warn you:  these pancakes will not taste like the ones you are probably use to.  I don't think any recipe will ever come close to the fluffy, carby, indulgent treats they serve up at pancake houses or grandma's house.  But if you want to satisfy your craving while maintaining your weight and health goals, give these a go! 


  1. Cool! I can't wait to try this! Thanks!

  2. These are soooo good Laura, we tried them this morning. Thanks for the recipe!

  3. Hi Elana! So glad to see you on here! Missed you guys at karate:)

    Allegra, so glad you liked them!

  4. Love these! We tried them this morning. Wonder if using them like a soft taco with a more savory filling would work as well? I couldn't believe how fluffy they turned out actually!

  5. I'm so glad you liked them too, Holly! We used a similar recipe in some primal enchiladas and they worked well there too.