Coconut Flour Pancakes : Fluffy & Healthy!

Sorry eggs, we’ve got a new breakfast crush

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Coconut Flour Pancakes : Fluffy & Healthy!

Lets be honest…

There is no better way to start the day than with sugar infused, syrup smothered, chocolate chip topped pancakes.

We all remember chowing down a platter full of these on our beloved days off from school.

My Mom would wake up early to start prepping…

The sound of the sizzling batter hitting the pan would instigate a race down the stairs and into the kitchen between my brother and I.

Her pancakes were made with extra love!

Preparing and eating moms pancakes was a nostalgic memory for me

Anytime I was homesick pancakes became my go-to!

As I got older and gaining weight became easier, I had to choose between pancakes and being overweight. It wasn’t an easy decision!

It was easy in high school after playing soccer and hours of gymnastics. My college life found an older metabolism, fewer sports, and more time on my butt studying.

On top of that, I was told by my doctor my stomach aches and bad digestion were caused by gluten. I had to cut it out of my diet immediately.

This was quite a shock to my 18 year old self, who thought she had life figured out!

But it ended up being the best thing that ever happened to me.

I completely changed my eating habits.

I started researching the nutrients and health benefits of everything I put into my body.

I was able to school my nutrition teacher on each of the vitamins and their respective benefits!

Health and nutrition became my passion and the coolest part was I had set myself up for a healthier, cleaner and nutrient based future!

Coconut flour pancakes in a parchment paper sprinkled with shredded coconut

I lost the freshmen 15 (ok, maybe is was more like freshman 25) I had gained, restocked my fridge and prepped for my new life!

Yes, sometimes I do miss eating gluten, refined sugar and those yummy processed foods.

However I would not trade that taste for the way living gluten free makes me feel! I’m over it (gluten that is).

I am happy to say that now I am able to identify my hunger, know what I am craving and why I am craving it. Before, I’d get these hunger pangs, I’d get tired too. I was craving something sweet because my body was craving a blood sugar spike.

Being able to identify this has helped me radically change my eating habits!

In addition, not eating processed sugars like I used to has seriously helped to cut down my sugar craving.

I will admit, the way I eat is not for everyone, but I think making small changes (like eating these coconut flour pancakes instead of regular pancakes) will make a difference in your life too!

Don’t feel alone if you have a serious sweet tooth…

It took me a LONG time to stop craving refined sugars and start craving fruit.

Back in the day, I was the first person in my family to eat all of my Halloween candy every year! And my Mom had to literally hide the Girl Scout cookies from me.

Coconut flour pancakes in a parchment paper sprinkled with shredded coconut

We are wired to crave sugar and carbohydrates.

From the marketing campaigns behind each of these products, to the graphics and labels they are packaged in.

Although the primary problem is the way our bodies are programed.

It is unfortunate, but sweet is actually the first taste humans prefer from birth – we are essentially hard wired to crave sugar! (source)

It is no wonder that Americans consume an average of 22 teaspoons of added sugar a day, when the recommended daily serving for woman is 6 teaspoons and for men it’s 9. (source)
Coconut flour pancakes in a parchment paper sprinkled with shredded coconut

Coconut Flour Pancakes

So, since I love pancakes so much, I was on the look out for the perfect gluten free/healthy recipe so I could continue eating one of my favorite foods!

I wanted the recipe to be low in sugar, fluffy, not dry and have SOME nutrients in it (as many nutrient as a delicious pancake could handle!)

Here are some of the benefits of these coconut flour pancakes…


Coconut flour pancakes in a parchment paper with milk and other ingredient on the side

A Little More on the Ingredients in these Coconut Flour Pancakes

Coconut Milk – I am a firm believer in making my own coconut milk at home. It is easy (follow the recipe here), tastes 20 times better than store bought and doesn’t contain any of the nasty ingredients in store bought coconut milk.

Coconut milk is an awesome source of Niacin (also known as vitamin B-3). This vitamin “helps you metabolize the nutrients in your food so that you’re able to use them for energy” (source).

Coconut milk is a great source of iron when compared to regular milk. It contains “almost half the recommended daily intake for men and 22 percent for women” (source).

Raw Honey – Honey is one of the few natural sweeteners the FDA recognizes as being generally safe (along with fruit juices, nectars, maple syrup and molasses). (source)

However, when honey and sugar are broken down in your body, they both end up as fructose and glucose. (source) So don’t con yourself, eating honey is not vastly healthier than eating sugar, however there are some benefits.

“Research suggests that raw honey’s active phytonutrients – as well as its antibacterial and antifungal properties – contribute to its vast array of health benefits” (source).

Honey is also said to help coat your throat when you have a cough and potentially help boost your immune system (source).

Coconut flour pancakes on top of a cutting board with ingredients on the side

Coconut Flour – Coconut flour is awesome when used in baked goods and is a free bi-product of coconut milk! (check out the recipe here). To be completely honest, coconut flour is time consuming to make. If you would like to purchase this product check out the links below.

There are countess benefits to consuming coconut flour over regular flour.

To name a few benefits, Coconut flour contains the highest amount of dietary fiber when compared to other flours, making up 58% of its nutrients! (source)

In addition, this flour is higher in protein and fiber and lower in carbohydrates than other options, making it a great choice for those who have a high protein diet (paleo).

Coconut Oil – Alright, it may seem like we are going a little coconut crazy with this recipe, but I like keeping the flavor consistent and each of the listed coconut products contain different benefits!

Yes, like other oils coconut oil is calorically high. However the benefits are so incredible I may just have to start eating it by the spoonful (not really)!

“Studies have show that… coconut oil can help our bodies mount resistance to both viruses and bacteria that can cause illness. Even more, it also can help to fight off yeast, fungus and candida” (source).

Additionally, coconut oil can help boost our thyroid function, which as we know increases energy, metabolism and endurance. Coconut helps to improve insulin intake in our bodies and helps to absorb fat soluble vitamins. (source)


Coconut flour pancakes on top of a cutting board with ingredients on the side

As you can see, there are many reasons to eat these pancakes other than the fact that they’re gluten free!

In additional to being full of nutrients, this recipe took a lot of time and TLC to perfect, but I think I finally have!

Let me know what you think in the comments below and list out some of your favorite pancake toppings!

Coconut Flour Pancakes | The Little Pine
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Coconut Flour Pancakes

Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings 14 2-3 Inches Pancakes
Calories 115 kcal


For the Peaches


  1. Heat 1 tablespoon of coconut oil in a skillet on low heat. Once the coconut oil has melted, add the peaches, making sure to stir occasionally. These will cook for about 20 minutes or until they have started to brown. Make sure to keep this on super low heat and stir the peaches around continuously, ensuring they are evenly coated and do not stick to the skillet.
  2. In the meantime, beat the eggs in a medium bowl for about two minutes, or until they are frothy.
  3. Add the milk, vanilla and honey and combine.
  4. In a second medium bowl, combine coconut flour (making sure to get out all the lumps in the flour, it tends to stick together after being stored), baking soda, sea salt and cinnamon and whisk together.
  5. Pour the dry mixture into the wet mixture and fully combine.
  6. Coat the sides of a skillet with coconut oil evenly and turn the pan onto medium heat.
  7. I use a tablespoon to scoop out two spoonfuls into the skillet per one pancake. Recipe note: this mixture will spread and does not cook the same as regular pancakes. I had to work to shape the pancakes into circular forms.
  8. Cook the pancakes for a few minutes on each side, making sure it gets cook thoroughly.
  9. After the peaches have started to lightly brown, add the cinnamon and nutmeg and give it one final stir.
  10. Serve the pancakes with warm peach on top. You can also add butter, agave nectar (I buy this kind), maple syrup (I buy this kind) or even shredded coconut (I buy this kind). Enjoy!

Recipe Notes

  • If you want to make coconut flour pancakes from a different recipe, you cannot substitute coconut flour and regular flour at a 1:1 ratio.
  • When you first start baking with coconut flour, I recommend using only coconut flour recipes, that way you will fully understand how coconut flour works when baking with it!

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Nutritional Information

Nutrition information will vary based on the specific products. To be safe, check the nutrition facts labels of your products. Optional object listed above have been left out of nutritional data.

Nutrition Facts
Coconut Flour Pancakes
Amount Per Serving
Calories 115 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 5g 25%
Cholesterol 46mg 15%
Sodium 199mg 8%
Potassium 73mg 2%
Total Carbohydrates 10g 3%
Dietary Fiber 3g 12%
Sugars 5g
Protein 3g 6%
Vitamin A 2.1%
Vitamin C 1.1%
Calcium 1.3%
Iron 5.7%
* Percent Daily Values are based on a 2000 calorie diet.


  1. sophie

    How many pancakes does this recipe yield?


      Hi Sophie, It makes 14 2-3 inch pancakes. Thanks!

  2. Kathleen

    Gorgeous photos!!!