Flour-Free Pancakes: A Five Ingredient Recipe

Flour-Free Pancakes

Flour-Free Pancakes: A Five Ingredient Recipe

Today’s recipe for flour-free pancakes is going to blow your socks off!

I’m including it in our Sunday Prep Series as I like to make a batch on the weekend and nibble on them throughout the week. You might decide to go all in and devour them for Sunday brunch. Whatever floats your boat.

I’ve spoken with many of you about what kind of recipes you would like to see on JDW. The verdict? Recipes that are quick, simple to prepare, use the least number of ingredients, and are healthy but still tasty. 

Got it!

With that in mind I wanted to remind you to download your free copy of  The Healthy Living Made Easy Menu

It includes five delicious recipes that can be prepared on the weekend and quickly served up throughout the week.

The Menu Includes:

  1. Grilled white fish with quinoa, asparagus, and peach & avocado salsa
  2. A loaded “taco” sweet potato
  3. Grass-fed beef burger salad with polenta wedges
  4. Cheat’s teriyaki chicken
  5. Mini ricotta and berry cheesecakes

Click here to download your free week.

Moving on to today’s recipe — Flour-free pancakes made with banana, coconut, eggs and blueberries.

Jennifer Dene Wellness is not a Paleo website, I don’t believe in no-carb diets (heck, I don’t believe in any kind of diets), and I don’t think that gluten is the enemy, if your stomach can digest it.

But the reality is that traditional pancakes just aren’t that healthy. Not only are pancakes packed with refined flour and sugar — two major players on the “less-is-more” ingredient list — they also don’t offer up enough protein or fiber.

Ever wondered why you get hungry quite quickly after visiting IHOP? Fiber and protein (both missing in classic pancakes) are the key to feeling full, and fueled, after eating.

That’s not to say you can’t ever eat pancakes. You can eat whatever you want. But we need to be honest and admit that they’re just not an “every day food”.

While there are loads of “healthy pancake” recipes on the internet they often use whole-wheat flour, or some kind of nut flour. But that’s just more ingredients for you to buy, and more money for you to spend.

I also don’t love the “swap-flour-for-nut-flour” craze. Nut flours are high in Omega 6 fatty acids, high in calories, and can easily go rancid if not used shortly after grinding. But perhaps that’s a topic for another day.

These pancakes are so easy to prepare— after reading the recipe once you’ll be able to whip them up in your sleep. They also require very few ingredients, and include fiber (bananas), protein (eggs), and healthy fats (coconut)

One Final Tip … 

If you choose to top your pancakes with maple syrup I want you to remember three things:

  1. Buy real maple syrup. The ingredient list should only read maple syrup. Nothing else.
  2. Measure your pour. One tablespoon of maple syrup has 14g of sugar! Gah! If you pour two tablespoons that’s your entire sugar intake reached for the day.
  3. Consider alternatives. Try the pancakes plain, they’re delicious. Or add a berry sauce: Heat 1/2 cup blueberries with 1 tablespoon of water and 1 teaspoon sugar in a small saucepan, or the microwave. Once the berries have softened, and the water is mostly absorbed, pour over your pancakes.

Banana & Coconut Flour-Free Pancakes

(Makes 10 pancakes) (Gluten Free)

Flour-Free Pancakes


  • 3 ripe bananas
  • 6 eggs, lightly beaten
  • 1/2 cup desiccated coconut, plus extra for sprinkling
  • 1 cup blueberries (fresh or thawed if frozen)
  • 2 tsp coconut oil, for frying


  1. Mash the bananas with a fork. Place in a medium-sized bowl and whisk together with the eggs and coconut. Add the blueberries (reserve a few for serving) and stir well.
  2. Heat the coconut oil in a 10in (25cm) non-stick frying pan over a medium hear. Add two to three tablespoons of batter for each pancake. You should be able to fit 3 to 4 pancakes in at a time. Use a spatula to carefully flip the pancakes when they have set and the bottom is golden — about 2 minutes on the first side and 1 minute on the other.
  3. Stack the pancakes and top with reserved blueberries.

This recipe was created by Green Kitchen Stories

Now I’d Love To Hear From You

Are you going to try these pancakes? Let me know by leaving a comment below!

With love,

JDW Signature

P.S. I’m not totally hating on pancakes! Remember the expression: everything in moderation, including moderation.

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