As with most things sweet you'll find on my channel... my husband inspired me to make the perfect keto coconut flour pancakes. His favorite type of food is 'all things breakfast'.
We wanted these to be 100% coconut flour... and.... shhhhh... we've been working on coconut flour waffles too. Stay tuned for those.
In fact, make sure you've subscribed to my weekly newsletter so you don't miss when they post! I'll send one email a week with the new keto recipe and/or other new stuff on the website.
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Why Coconut Flour?
Coconut flour is a keto-friendly flour made 100% from coconuts. It's high in fiber, which many of us struggle to get enough of on the keto diet. It also contains MCTs which our body will convert to ketone bodies.
Plus, coconut flour has a number of health benefits. Including helping to maintain healthy blood sugar levels, promote heart health, assist in lowering "bad" LDL cholesterol, prevent constipation, and aids our metabolism (due to the MCTs in coconut flour).
If you look at the nutrition facts of coconut flour, you will see some carbohydrates....
First, keep in mind that ¼ cup coconut flour is roughly equivalent to 1 cup of regular flour.
You'll find that for ¼ cup coconut flour you're looking at 120 calories, 16 grams carbohydrate (10 grams of which is fiber) for a total net carb count of 6 grams. Plus, 4 grams of fat.
Coconut Flour is Healthy + Keto-Approved
Now... the last reason I choose coconut flour is that it tastes amazing in sweets... and is my #1 choice for keto cakes. So, I knew coconut flour would be the STAR ingredient in my keto pancake recipe.
Can I Substitute Coconut Flour for _______?
The short answer is NO.
Coconut flour is not an ingredient you can substitute with. For more information on this, I want to point you to a few resources I made explaining how coconut flour works. It's a very unique ingredient that doesn't substitute 1:1.
Though there's a learning curve with using it, the end results are well worth it for those of us committed to a keto diet, a grain-free diet, or a gluten-free diet.
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Top with Homemade Keto Maple Syrup
My homemade keto maple syrup recipe is REALLY easy to make and tastes delicious on these coconut flour pancakes.
If you aren't up for making the homemade version, we would recommend Lakanto Maple Flavored Sugar Free Syrup. So many of the sugar-free options on the market are made with artificial sweeteners (which we personally avoid) or contain fibers that could spike your blood sugar (which we don't want on a keto diet).
Ingredients for Keto Coconut Flour Pancakes
There are a few important keto ingredients you'll need to make your keto coconut flour pancakes:
Ingredients for Keto Coconut Flour Pancakes:
- coconut flour
- baking powder
- xanthan gum
- salt
- pure vanilla extract
- eggs
- sour cream
- heavy cream
- BochaSweet
- avocado oil
Why BochaSweet?
My #1 pick for a natural sugar substitute is BochaSweet. Not only does it taste amazing with no aftertaste... it's good for my body.
BochaSweet is made from the Kabocha Pumpkin which has long been a superfood staple of the Japanese diet. The compound that makes BochaSweet.... sweet...is called Pentose.
If you do a little research on pentose you'll find out just how good it is for our body.
An amazing taste + good for you benefits? Yes please!
Tutorial Video: Keto Coconut Flour Pancakes
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Keto Coconut Flour Pancakes
Ingredients
- 1 cup coconut flour (123 grams)
- 1 teaspoon baking powder
- ½ teaspoon xanthan gum
- 9 large eggs
- ½ cup avocado oil
- ½ cup heavy cream
- ¾ cup water
- ¾ cup sour cream
- ¼ cup BochaSweet or 30 drops stevia
- 1 teaspoon pure vanilla extract
- ½ teaspoon salt
Instructions
- In a small bowl, combine coconut flour (preferably sifted), baking powder and xanthan gum. Stir together and set aside.
- In a medium/large mixing bowl combine eggs, oil, heavy cream, water, sour cream, Bocha Sweet, vanilla and salt and use a blender to mix until combined.
- Add the dry ingredients to the wet ingredients and blend together for 3 minutes. It is very important to blend for the full 3 minutes. After three minutes your batter will have thickened considerably as the coconut flour absorbs moisture.
- Preheat your pan to medium heat and spray lightly with avocado oil. Cook pancakes just like you would normal pancakes. Cooking time is approximately 3 minutes for the first side and 2 minutes for the second side. But keep in mind that pancake size and pan heat will make these times vary.
Notes
Nutrition
Other Keto Breakfast Recipes
Linda says
Can these be made ahead of time and keeled frozen or in fridge?
Linda says
I see the coconut flour pancakes makes 32 pancakes. Are the nutrition facts for just 1 pancake? or how many equal 1 serving? Thank you
Janelle says
Yes, great question and you are correct! Nutrition facts are per pancake. 1 serving size = 1 pancake. Keep in mind the nutrition facts are an estimate. 😊
vm says
Any dairy substitutes please?
Janelle says
You'll have to replace the sour cream and heavy cream with non-dairy substitutes you like and see how it turns out. We have not made this recipe non-dairy, so test it out and let us know how they turn out for you. 🙂