GF Recipes

Banana Pecan Pancakes (high protein and sugar free)

17 Comments 01 October 2011

Banana Pecan Pancakes (high protein and sugar free)

Happy Saturday!  What’s for breakfast this morning?  I’m thinking pancakes!

I love almost everything there is about pancakes.  I love the smell and the sizzling sounds when they’re cooking, I love the leisurely Saturday morning feeling that accompanies them.  I love the shape, the taste, the texture, and the oodles of toppings that can grace them.  What’s not to like about pancakes?

Well, there are several things:

  • Most pancakes are so high in carbohydrates that breakfast becomes dessert, and starting my day with dessert tends to result in poor food choices for the rest of the day.
  • My blood sugar spikes and crashes immediately after eating pancakes, leaving me feeling lethargic and regretful.
  • Although I’m full after my breakfast, I don’t feel satisfied because I’m missing my much-needed protein.

So I usually avoid pancakes.

But some Saturday mornings just beg for pancakes, and when you’re gluten-intolerant, you’re used to experimenting and finding your way around dietary restrictions.  By using a few pantry staples, eggs, and a banana, I came up with these Banana Pecan Pancakes that are high protein, sugar free, gluten free, and dairy free.

They are high in protein, because they are made with Blanched Almond Meal Flour and chopped pecans. They are sugar-free, because I sweetened them with banana.  And they are far lower in carbohydrates than any pancake mix I’ve ever tried, keeping my blood sugar stable.  I was thrilled with the delicious taste, the consistency, and the fact that these wholesome pancakes satisfied my pancake craving and set me up for an active, healthy Saturday.

Banana Pecan Pancakes

by Heather

Ingredients:

  • 2 large eggs
  • ½ banana
  • 1/2 T vanilla extract
  • 1/2 c. Unsweetened So Delicious Coconut Milk
  • 1 ½ cups Blanched Almond Meal Flour
  • ½ tsp. sea salt
  • ½ tsp. cinnamon
  • ½ tsp. baking soda
  • 1 T tapioca starch
  • 1/2 T coconut oil
  • ½ c. chopped pecans

Directions:

1.  Place the eggs, banana, vanilla, and coconut milk in a Kitchen Aid mixer and mix for 30 seconds.

2.  Add the dry ingredients except for the pecans and mix until smooth.  The batter will resemble cookie batter.  If you prefer thinner pancakes, add more coconut milk.

3.  Add the pecans and mix on low until the pecans are chopped and well incorporated.

4.  Heat coconut oil in a large skillet on medium-low heat, and then scoop batter into the pan and spread it into a pancake shape with a spatula.  This batter is thick.

5.  Flip when the underside has browned, about 3-4 minutes.

Serve plain or with fresh fruit and extra pecans for a sugar-free breakfast, or add toppings of your choice.

Makes 6-8 pancakes

So my maple syrup wasn’t sugar free, but I just couldn’t resist!

Have a wonderful Saturday!

  • Do you make your pancakes from scratch or from a mix?
  • What’s your favorite gluten-free pancake mix?
  • How do you top your pancakes?
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Your Comments

17 Comments so far

  1. Debi says:

    I love that you used coconut oil to cook them in the pan! Pancakes are my favorite and I love adding good stuff to them to make them more wholesome and complete. You did an amazing job with that!

  2. Lana says:

    OK, these look AMAZING. I’m trying these soon! Thanks for sharing!

  3. These look fantastic. They remind me of the GF pancakes from Elana’s Pantry Almond flour cookbook except your recipe uses banana for the sweetener instead of agave. I afore Elana’s pancakes but have wanted to find alternative sweeteners. The banana will be perfect! Great job Heather!!!

    • Heather says:

      Ellen, I never would have known about almond flour were it not for Elana! I just assumed that all flours made my blood sugar wonky. So thankful for her pioneering spirit in the gluten-free, grain-free world. I need to check out your children’s music now that I’m teaching Kindergarten. We sing all day long!!

  4. Nadya says:

    They look so yummy!! I’m also a coconut oil fan – yikes, the price is sure going up!! (another oil war?) ….
    I love adding some coconut flour (replace some of the almond meal w/3 Tbsp) & usually use ground flax for the eggs if I want vegan – increase the liquid a bit for both of those :) & with my ripe apples, I often use applesauce for body & sweetness! Or a little later in the season, pumpkin or squash!

    • Heather says:

      Nadya, you just made me really excited about Fall! Apple pancakes, pumpkin pancakes, and squash pancakes sound amazing! (I’d love to visit your garden!) And thanks for adding the vegan solution for the eggs. Have a beautiful Saturday!

  5. Felice says:

    WOW! These look amazing! Bananas, pecans, and So Delicious coconut milk? YUM! The only thing that would be better is if they didn’t contain eggs. I’m going to try making this with flax instead. Wish me luck!

  6. Maggie says:

    Yum! I feel the same about pancakes so I like to pump mine up a little too. I also LOVE trying new pancake recipes so I’ll be testing yours out on the kiddies. I love the high amount of almond flour and the low amount of starch. I’m going to try a chia-egg version, maybe even tomorrow! Thanks for another great recipe :)

  7. Beautiful job, Heather! I rarely make pancakes because I never feel great afterwards. Will have to give your recipe a try. :-) Maybe instead of maple syrup or honey (which is what we normally use), I could top mine with some homemade refined sugar free chocolate syrup. Just thinking about the banana factor. Bananas and chocolate always go together, right? ;-)

    Shirley

    • Heather says:

      Ooooh, sugar free chocolate syrup sounds incredible! You are so right. Bananas and chocolate are almost as good as peanut butter and chocolate. Almost. ;)

  8. Melanie says:

    Those look delicious! It sure is pancake season, I made them last night for dinner! I also use almond flour in my pancakes and the high protein almond flour means no spike in blood sugar for me too. I love it how there are so many variations to pancakes and I have yet to eat one I didn’t love. Going to try yours out soon!

  9. Emma says:

    Yum these sound really good. I love the fact that there is no dairy and no soy in these! And the fact that with the almond meal these are high in protein too!

    Not too sure where to source almond meal where I live -may have to make the effort to make some from scratch…


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A Curious Girl in the Gluten-Free World

I'm a curious girl, wife, teacher, friend, fitness fanatic, foodie, high raw vegan, child of the King, and Mama Cat. I've made the transition from baking and cooking gluten-free to creating raw vegan recipes that are naturally gluten free. My gluten intolerance opened up my diet to a whole new world of nutritious plant-based foods. And now I have another challenge ahead...I'm moving to New York City! I look forward to Living Raw Vegan in the City and sharing my experience with you.

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