Peanut Butter Banana Coconut Flour Pancakes

 

Have you ever used coconut flour before? Maybe I’m the only one in this boat, but this was actually my first time using coconut flour. Yep, my first. And believe me when I say I’m HOOKED!

 

 

A few fun facts about coconut flour:

(most of which I had NO idea)

Coconut flour is a grain-free, gluten-free flour made from the meat of coconuts (duhh) that has tons of health benefits.

First off, it’s high in protein, fiber, and fat, which means that it’s extra filling. Not a bad thing when it comes to pancakes!

Secondly, it’s high in manganese, which supports bone health, thyroid health, and helps maintain blood sugar levels.

These health benefits are awesome of course, but coconut flour is also special in the way it is used. It’s very different from other flours, so it can’t be substituted 1:1 for typical flours like whole wheat, white, or spelt. You’ll notice that this recipe only calls for 1/4 cup of coconut flour and that’s because coconut flour is extremely dense and absorbent. It needs to be combined with more liquid and eggs due to this quality. Mashed fruit really helps as well (especially in baked goods) to increase the moisture in the recipe. I used mashed banana in these pancakes and it worked like a charm!

information from nourished kitchen

 

I thought pancakes would be a great way to introduce myself to the wonders of coconut flour because you can adjust the ingredients pretty easily to get the perfect texture and flavor. So after a little tweaking and testing, I finally ended up with this gem of a recipe!

I was honestly shocked at how much I loved the texture and taste of these pancakes. I usually make whole wheat pancakes, which are pretty dense and heavy, but these came out surprising fluffy and almost melted in your mouth. The mashed banana and maple syrup gave them just a slightly sweet taste, but the addition of the peanut butter balanced out the flavors so beautifully and kept them deliciously savory. I honestly didn’t even need to put anything on them! But of course you can spread your with some more peanut butter and sliced banana, regular butter, or some gooey maple syrup.

 

 

One thing is for sure, these pancakes are definitely very filling. My research was right on target in explaining how the high fat, fiber, and protein content in coconut flour makes it extra filling. I only ate two pancakes and I was full for hours (which is strange for me because I can usually put away a crazy amount of pancakes)!

So if you’re in the mood for pancakes or just want to change up your breakfast (or dinner 🙂 ) a little bit, try these deliciously healthy pancakes! I promise you’ll be hooked on coconut flour just like me.

Peanut Butter Banana Coconut Flour Pancakes

Serves 5-6 pancakes
Prep time 10 minutes
Cook time 10 minutes
Total time 20 minutes
Dietary Gluten Free
Meal type Breakfast

Ingredients

  • 1/4 cup coconut flour
  • 1/4 teaspoon baking powder
  • 2 eggs, slightly beaten
  • 1/2 ripe banana, mashed
  • 1 tablespoon maple syrup or agave
  • 1/4 cup milk of choice (I used unsweetened soy)
  • 2 tablespoons natural peanut butter
  • nonstick cooking spray (I used coconut oil spray)
  • optional: sliced banana for topping

Note

inspired by ambitious kitchen's fluffy coconut flour pancakes with wild blueberry maple syrup

Directions

Step 1
Begin by mixing together coconut flour and baking powder in a small bowl. Set aside.
Step 2
Mix all the wet ingredients together in a separate bowl: eggs, milk, maple syrup, banana, and peanut butter. Once the wet ingredients are combined and fairly smooth, pour in the dry ingredients and mix until it just on the verge of thick. You don't want it to be paste-like, but you also don't want it to be runny. If it is a little too thick, add in another teaspoon or two of milk.
Step 3
Heat a large skillet on medium low and spray with nonstick spray or a teaspoon of coconut oil (I used coconut oil spray). Drop about 2 tablespoons of the batter for each pancakes and use the back of a spoon to spread the batter out a bit. Cook the pancakes on each side for about 2-3 minutes. You'll know they are ready to flip when the edges are bubbly and you can easily slide your spatula under the pancake. Spray your pan again and repeat to make 5-6 pancakes!

pumpkinandpb

Hi, I’m Liz and this is my food blog where I share my love of healthy foods and whole ingredients. You will find mostly vegetarian dishes, plenty of sweets, and lots of love from this little kitchen in Durham, North Carolina!

10 Comments

    • Thanks Beeta! They are definitely some of the best pancakes I’ve made. Totally worth a try!

    • Thanks Emma! You’ll have to let me know what you think. I’ll definitely be checking out your blog for some more coconut flour recipes!

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