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Coconut and Sweet Potato Flour Allergen Free Pancakes (AIP, Paleo)

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I played around and experimented until I came up with these pancakes, which I am very happy with! They are Grain Free, Egg Free, Dairy Free, Nut Free, Seed Free, Nightshade Free, Legume Free, Tapioca and Arrowroot Free Pancakes that are AIP Autoimmune Protocol compliant, Paleo and Allergy Friendly.

It is great to have another breakfast option that I can eat safely and enjoy. I think when I go away from home, I could make up this batter/dough and take it with me in an airtight container, ready to fry in my own little frying pan I travel with.

 

Further Food Nutritionist Commentary:

With food allergies on the rise, having a go-to recipe free of so many common allergens (wheat, dairy, egg, and soy) is key! Using naturally sweeter flours (coconut and sweet potato) vs. traditional flours reduces the need for added sugars. These pancakes also contain coconut milk, which is rich in medium-chain fatty acids (MCFAs). Our bodies process MCFAs differently from other saturated fats, and research suggests MCFAs may help promote weight maintenance without raising cholesterol levels.

By Samantha Bernstein Gordon, RD
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Coconut and Sweet Potato Flour Allergen Free Pancakes (AIP, Paleo)

  • Prep Time:5-10 mins
  • Cook Time:5 mins
  • Servings: 6

Ingredients

1 cup coconut milk

2 medium bananas

1 tablespoon honey or coconut syrup

1 tablespoon gelatin powder

3/4 cup sweet potato flour

1/4 cup coconut flour

1-2 tablespoons coconut oil

Suggested pairings: Freshly squeezed lemon juice and a sprinkled coconut sugar!

Instructions

  1. Place all ingredients, except coconut oil, in food processor and run until a smooth and creamy dough forms.
  2. Melt a little coconut oil in a small frying pan on a low heat.
  3. Spoon out the mixture to make a small pancake shape.
  4. Cook slowly on low heat until golden brown.
Place all ingredients, except coconut oil, in food processor and run until a smooth and creamy dough forms. Melt a little coconut oil in a small frying pan on a low heat. Spoon out the mixture to make a small pancake shape. Cook slowly on low heat until golden brown.

Nutrition Information

Per Serving:  Calories: 246; Total Fat: 12g; Saturated Fat: 10g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 30mg; Potassium: 235mg; Carbohydrate: 33g; Fiber: 4g; Sugar: 8g; Protein: 4g

Nutrition Bonus:   Iron:11%

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18 thoughts on “Coconut and Sweet Potato Flour Allergen Free Pancakes (AIP, Paleo)

  1. Sara

    Amending my first comment. I couldn’t bear throwing away the other half of the batter, so I tried a bizarre work around. I put a coin sized amount of coconut oil in the bottom of three small bowls (bowls are about 3 inches), then two tablespoons of batter in each and microwaved the three bowls for 1.5 minutes on full power. They cooked! They made tiny coin-sized pancakes that even my 2 and 4 are eating up! Wow. I’m not a microwave person, but the through-heating is what they needed. They’re very chewy but nice. Huh! Might give it a try. I wish I could attach a picture to show the difference between the two. Thanks for an experimental recipe, even if I didn’t have the gonads to get through round 1.

    Reply
  2. Sara

    I stopped halfway through the batter (which was an hour into the process). I followed many of the recommendations but they didn’t make the experience any better. They remained uncooked in the middle, so I cooked them for a very long time on low heat. To get to a substantial cook in the middle, they were just so dark. Even on low heat. Then when trying to flip they’d fall apart or smoosh. Not a good enough flavor to make it worth the trouble in my opinion.

    Reply
  3. Jessica

    Mine fell apart too. If I try this recipe again, I will use a gelatin egg. I think that will help it stay together better.

    Reply
  4. Liz

    Glad I looked through the comments, as I made a few adjustments. In addition to the ingredients listed above, and omitting the sugar because I figured it’d be sweet enough since I used a ripe banana and very ripe plantain, I added 1 tablespoon arrowroot powder, 1 tablespoon vinegar, 1/2 teaspoon baking soda, 1/2 teaspoon cream of tartar, 1/4 teaspoon cinnamon, pinch of salt, 1 teaspoon vanilla extract (alcohol free). The first batch was a little precarious but with time it gelled and with careful flipping it held together.

    Reply
  5. Pingback: How to Make Sweet Potato Flour for Paleo Baking -

  6. Kristen King

    These are great! I subbed green banana flour for the sweet potato flour. I loved them! Thank you so much for the recipe. 😊

    Reply
  7. Pingback: Soup for Breakfast and 62 Other Paleo/ AIP Breakfast Adventures - Adventures In Partaking

  8. Joy

    I just made these for breakfast. They were edible. But they were not easy to make. They kept breaking apart. I tried at first to cook in a frying pan one pancake. It was very thick so I added more coconut milk to it to thin it out as it was taking 10 minutes just on one side to cook. So then I broke out the griddle. Then they were over-cooking on one side and they could never flip. I used coconut oil to grease it generously. They were a mess. So then I tried my silicone waffle oven bake mold and put the rest of it into the oven. They did not cook well. With the mold you let it cook for 20 minutes and flip them out and cook for 5. When I went to flip a lot of them stuck to the mold (I greased it with coconut oil) and fell apart uncooked and so I had to leave it on the pan to bake. My husband got those and he said that he liked them. But I think he just said that because this took me 2 hours to do. Well we tried. That is our motto for our 2nd week into AIP. Most of the recipes, even though I follow them to the T I find are not coming out like they should. They were still edible and I think they just needed less gelatin.

    Reply
  9. Megan T

    I’m actually really glad I saw this recipe today. I’m having some friends over for brunch this weekend, one of whom is on the AIP diet. I’m going to give this a try, although I may use Emilie’s modified recipe if I can’t find sweet potato flour locally.

    Reply
  10. Emilie

    Hey Allegra– I had a similar problem, but solved it by changing the recipe like this!
    1 cup coconut milk
    1 medium bananas
    1 tablespoon honey or coconut syrup
    1 tablespoon arrowroot powder
    3/4 cup coconut flour
    1/2 sweet potato, steamed
    1-2 tablespoons coconut oil

    Reply
  11. allegra

    I’m not familiar with two of the ingredients-gelatin powder and sweet potato flour. Where do I find them? I don’t remember ever seeing sweet potato flour in the baking section. Are there any substitutes if I can’t find it?

    Reply
    1. Healthyhappycoeliac Post author

      Hi Allegra, I bought both the gelatin powder (Great Lakes Brand) and Sweet Potato flour online via Amazon. Hope that helps.

      Reply

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