Recipe: Low-carb Cinna-Coconut Pancakes



Who doesn’t love pancakes? Pancakes are a traditional breakfast meal because they are fun and easy to eat. The downfall is that they are usually loaded with sugar and white flour that spikes insulin levels and contain low amounts of protein and fiber. Then  you top it off with more sugar like maple syrup. This is a breakfast disaster for anyone trying to stick to healthy diet or fuel their hard training. The solution – my Low-Carb Cinna-Coconut Pancakes! They are high in fiber and protein and low in fat and carbs (7g active). Enjoy!

Ingredients (Makes 3 pancakes):

• ¼ cup raw coconut flour
• 3 egg whites
• ¼ cup almond milk (or any preferred milk)
• 2 packets stevia
• 1 tsp cinnamon
Directions:
In a medium bowl mix dry ingredients first; coconut flour, cinnamon and stevia. Then add in wet ingredients; almond milk and egg whites. Stir until well combined, since we are not using any oil you may have to mix longer. Spray a non-stick pan with cooking spray and spoon batter mixture onto pan. Use the back of the spoon to flatten the pancake. Pancake is ready when each side is golden brown. (For a healthy alternative top with applesauce or sugar free maple syrup)
Nutritional Facts: Makes 3 pancakes
182 calories
17g carbs
15g protein
4g fat
270g sodium
10g fiber
2g sugar
(Net carbs: 17gcarbs-10g fiber= 7g active carbs)

4 Comments

  1. dlwhitman@rcn.com'

    ok – someone please tell me where to find coconut flour! I must try these!!!

  2. hikeratal@earthlink.net'

    You can get coconut floursome supermarkets thatsell GF (gluten-free flours) or at most natural foods stores. i.e. whole foods type stores – Bob’s Red Mill sells it on the net but shipping is expensive and it usually works out the same when you buy it from a local store.
    Since I have Celiac Disease, this recipe is wonderful for me – I guess you could also use egg beaters in lieu of egg whites?
    You could also use a coconut milk product that is marketed as a milk similiar to rice or soy milk.

  3. hikeratal@earthlink.net'

    You can get coconut floursome supermarkets thatsell GF (gluten-free flours) or at most natural foods stores. i.e. whole foods type stores – Bob’s Red Mill sells it on the net but shipping is expensive and it usually works out the same when you buy it from a local store.
    Since I have Celiac Disease, this recipe is wonderful for me – I guess you could also use egg beaters in lieu of egg whites?
    You could also use a coconut milk product that is marketed as a milk similiar to rice or soy milk.

  4. noone@noone.com'

    I bought coconut flour, and attempted to make these with my professional cook friend…. it comes out looking like the pictures, but the flavor is not great… it has a gritty texture, does not “feel” like a pancake in your mouth at all. If someone makes these and likes them, I’d be interested to hear it! Good luck!

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