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Soul Food Coconut Pancakes

As a kid there was nothing better than watching my mom pour pancake batter onto a sizzling pan and watch the edges start to bubble in expectation of the flip. The flip is key in the perfection of the pancake. I would tug my mom’s leg and chirp, make the pancake lighter mom, make a round circle. Preparing food was my mom’s way of expressing her love and she would graciously oblige my food requests.

Many of us have memories in the kitchen with our moms or dads or grandparents. When we eat certain foods it is not just the taste and nutrients we are absorbing, it is also those memories that flood back into our consciousness. These are soul foods.

When I could no longer eat gluten, it was not just the smell and taste of pancakes I missed, but the enjoyment of continuing a family memory. I tried to eat the gluten free pancake mixes but they were loaded with sugar and making my own from scratch always resulted in a batter blob that could barely hold together for the critical flip. I resigned myself to a pancake void life.

After experimenting with many different flours in my quest to make my mom’s pancakes, I finally discovered that coconut flour has a light and airy texture that is ideal for these morning . The pancakes not only taste great, but the batter also holds together well for the flip. As an added bonus, coconut flour is packed with body healing properties.

Coconut Flour Health Benefits

  • Contains an impressive 25% of dietary needs.

  • Rich in MCT’s or medium chain fatty acids and these fatty acids are easily digestible and go straight into the liver where they have a thermogenic effect to positively affect metabolism.

  • The fiber acts as a prebiotic that helps probiotic bacteria thrive and encourages optimal digestion.

  • Low in carbohydrates so it maintains healthy blood sugar levels.

  • Studies also show that coconut flour has the ability to lower “bad” cholesterol levels, so it’s a great choice for those looking to lower their cholesterol.

Boot the Trans Fats!

Most store bought pancake mixes contain partially hydrogenated oil which is basically a trans fat that raises your bad cholesterol and lowers your good cholesterol. This is bad news for your heart. Even if you want to substitute a wheat based flour, make your own pancakes, skip the trans fat in lieu of butter and enjoy a better tasting breakfast.

Coconut flour absorbs more liquid than other flours so you need to be sure to add more eggs. It took me awhile to figure this out! Bob’s organic coconut flour is my favorite go to flour. Since I am sugar intolerant, I pour on a homemade date paste instead of using a high glycemic syrup.

I can now eat as many pancakes as I want with my family in the morning without any guilt. There is nothing better than feeling the comforts of home. We all deserve to nurture ourselves, just like our moms did when we were young. I love recipes that bring back memories of growing up in rural Pennsylvania but are also prepared with healthy, non-inflammatory ingredients.

Give this recipe a try if you want to lower your sugar intake and boost your fiber. Kids will love them too! Experiment with adding berries, nuts, and unsweetened coconut flakes.

When we feel our healthiest - our minds are sharper and our energy increases. This in turn allows us to connect to our creativity on a deeper level.

RECIPE : Soul Food Coconut Flour Pancakes


  • 1/4 Cup favorite coconut flour

  • 1 teaspoon baking powder

  • 1 teaspoon pure vanilla

  • 2 Tablespoons olive oil

  • 1/2 teaspoon sea salt

  • 3 eggs

  • 1 teaspoon cinnamon

  • For Date Paste - 8-10 dates


Mix dry ingredients. Whisk eggs, vanilla, and olive oil. Mix together the dry and wet ingredients till lumps are gone. Butter pan on medium heat and pour batter onto pan. Smaller pancakes are easier to flip. Once the edges bubble and turn brown, use a spatula and flip. Coconut flour cooks quickly, so you may only need to flip over one more time.

For date paste - soak 8-10 dates in water for 10-20 mins. Once dates soften a bit put them in a blender or food processor with 1/2 cup of water. Blend dates till a date liquid forms. Feel free to add more liquid if needed. Pour on top of pancakes.

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