If you wanted an excuse to eat pancakes, now’s your chance! It’s pancake week! There’s no reason why you can’t make a healthier version of pancakes by skipping on the refined sugar, the cream and the wheat flour. In this case we’re skipping the grain flour all together! This recipe uses only a little coconut flour, eggs, banana and protein powder. You don’t really need any extra sweeteners as the banana will do that job for you – you could add some berries on top if you liked. We used strawberries and even cacao nibs would be delicious!
I’ve always loved pancakes and crepes. I remember Bastille Day in Primary School we would always have a french man come to cook us crepes! Forget the canteen! I think these crepes were healthier than anything in the canteen, especially in those days! Everybody had lemon and sugar pancakes but i went the strawberry route. I loved the way they cooked them on a big round hot plate and they would smooth the batter out until it was paper thin and package your goodies inside whether that was chocolate, strawberry or lemon. Ogh! i can taste it now!
Well this pancake recipe you could have all the time, they are nutrient dense with no refined ingredients of course!
Protein
These pancakes are a protein power house! Eggs are one of my favourite foods and definitely help me to get my protein intake up to scratch. No need to worry about Cholesterol as eggs have a perfect balance of cholesterol anyway. I would suggest getting free-range, organic eggs – these will have the most omega-3, especially if they are not fed soy or corn, and of course they will be made by happier and healthier hens.
Bananas
Bananas are full of fibre and potassium. They are great for sweetening and thickening up smoothies and they’re also great for making dairy free ice-cream! You can see our tropical ice-cream here that uses bananas, so delicious!
Coconut flour
Coconut flour is a great alternative flour to use if you are avoiding gluten or grains. It can be tricky to cook with though. You really don’t need much coconut flour in your recipes as it absorbs a lot of liquid. It also tends to crumble quite easily so you will need a good ratio of liquid and emulsifiers like eggs or chia seeds.
Protein Powder
Be sure to use a good protein powder, i recommend hemp or pea protein. The more ingredients there are on the label that you don’t understand the worse it probably is! Look for Pea Protein that has Pea protein isolate, vanilla powder and some use thaumatin which is the sweet protein from the Katemfe fruit found in West Africs. It is also low calorie. In Australia i recommend Nuzest Clean Lean Protein or Vital Pea Protein.
What you need:
Serves 1-2
- 1 banana mashed with a fork or blended until smooth
- 2 eggs whisked
- 1 tablespoon coconut flour
- pinch sea salt
- 1 scoop protein powder – i used vanilla pea protein
- 1/4 tsp cinnamon
- coconut oil for cooking
- Extras: cacao nibs, strawberries or natural yoghurt to top
What to do:
- Once you have mashed your banana and whisked you eggs, combine all ingredients together until smooth
- If it’s a little too thick you can add a splash of nut milk
- Heat your coconut oil in a pan on medium to high heat
- Spoon out the mixture into small pancakes 3-4 depending on how big you want your pancakes
- Cook for a few minutes or until golden and then flip over to cook on the other side until golden.
- Serve with yoghurt and berries or your favourite topping
Enjoy!
Presentation idea: I stacked up my pancakes and spooned some yoghurt in between each layer
Grain-Free Pancakes Print Prep time 5 mins Cook time 5 mins Total time 10 mins Grain-Free Pancakes Author: Brooke Jonsson Recipe type: Breakfast Cuisine: Paleo, Gluten-free, Vegetarian Serves: 1-2 Ingredients
- 1 banana mashed with a fork or blended until smooth
- 2 eggs whisked
- 1 tablespoon coconut flour
- pinch sea salt
- 1 scoop protein powder – i used vanilla pea protein
- ¼ tsp cinnamon
- coconut oil for cooking
- Extras: cacao nibs, strawberries or natural yoghurt to top
Instructions
- Once you have mashed your banana and whisked you eggs, combine all ingredients together until smooth
- If it’s a little too thick you can add a splash of nut milk
- Heat your coconut oil in a pan on medium to high heat
- Spoon out the mixture into small pancakes 3-4 depending on how big you want your pancakes
- Cook for a few minutes or until golden and then flip over to cook on the other side until golden.
- Serve with yoghurt and berries or your favourite topping
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