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Keto Coconut Flour Pancakes
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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
Chocolate Chip Cinnamon Swirl Pancakes
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Feast on a diabetic-friendly and gluten-free pancake recipe that combines raw cacao chocolate chips with cinnamon swirl for a mouth watering flavor combination! There is not a store bought pancake batter used here.  Instead we mix three gluten-free flour sources that are then sweetened with zero calorie BochaSweet, a diabetic-friendly sugar substitute!

Chocolate Chip Cinnamon Swirl Pancakes

 

INGREDIENTS


Pancake Mix

  • 1/2 cup almond flour
  • 1/2 cup tigernut flour
  • 3 tbsp coconut flour
  • 2 eggs
  • 1/2 cup almond milk
  • 1 TBSP BochaSweet
  • 1 tsp baking soda
  • 3 TBSP cacao nibs

 Cinnamon Swirl

  • 3 TBSP coconut oil
  • 2 TBSP BochaSweet
  • 2 tsp cinnamon

  Icing

  • 1/4 cup dairy-free yogurt (coconut, cashew, or almond)
  • 1 TBSP BochaSweet
  • 1 tsp vanilla
  • 1/4 tsp salt

 

DIRECTIONS

  1. Coat a non-stick cast iron pan or skillet with coconut oil. Whisk all ingredients for the pancake mix in a medium sized bowl.  Set aside. In a small bowl whisk together the cinnamon swirl ingredients. Set aside. Repeat the same process for the icing in a separate bowl.
  2. Pour the cinnamon swirl into a pastry bag. In a separate pastry bag do the same for the icing.
  3. Using a 1/4 cup measuring cup mold out pancake batter onto skillet. Then take the cinnamon swirl pastry bag and squeeze in a circular motion on top of pancakes while cooking. Flip once it starts bubbling and cook through. Repeat for rest of batter.
  4. Add the icing on top of the finished pancakes, with some extra BochaSweet sprinkled on top and bananas (if desired).

 

 

 

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