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Keto Coconut Flour Pancakes

Recipe and content provided by Tara Wright, Whole Body Living

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’. 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 1/4 cup coconut flour is roughly equivalent to 1 cup of regular flour. You’ll find that for 1/4 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.

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.

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Keto Coconut Flour Pancakes

Start to Finish: 40 minutes

INGREDIENTS:

  • 1 cup coconut flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon xanthan gum
  • 9 large eggs
  • 1/2 cup avocado oil
  • 1/2 cup heavy cream
  • 3/4 cup water
  • 3/4 cup sour cream
  • 1/4 cup BochaSweet
  • 1 teaspoon pure vanilla extract
  • 1/2 teaspoon salt

INSTRUCTIONS:

  1. In a small bowl, combine coconut flour (preferably sifted), baking powderand xanthan gum. Stir together and set aside.
  2. In a medium/large mixing bowl combine eggs, oil, heavy cream, water, sour cream, BochaSweet, vanilla and salt and use a blender to mix until combined.
  3. 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.
  4. 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.

Servings: 32 pancakes

NUTRITIONAL INFORMATION (PER SERVING):

  • Calories: 93
  • Carbs: 3g
  • Protein: 3g
  • Fat: 8g
  • Saturated Fat: 3g
  • Cholesterol: 67mg
  • Sodium: 74mg
  • Potassium: 48mg
  • Fiber: 1g
  • Sugar: 1g
  • Vitamin A: 174IU
  • Vitamin C: 1mg
  • Calcium: 24mg
  • Iron: 1mg

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