Coconut Flour Pancakes


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Amazing.  Not gritty. Nice & fluffy.


  • 4 grass fed chicken eggs, room temperature
  • 1 cup Aroy-D coconut milk (Amazon – no gums or fillers)
  • 2 tsp vanilla extract
  • 1 tsp melted honey (or a pinch of stevia)
  • 1/2 cup coconut flour – I’ve used Bob’s Red Mill
  • 1 tsp baking soda
  • 1/4 tsp sea salt
  • coconut oil for frying


Special notes:  if your eggs aren’t room temp, the honey and coconut oil will clump so it does matter if they are room temp!

  1. Preheat skillet over medium-low heat. You don’t want to scorch your oil.
  2. In a medium sized bowl beat eggs until frothy, about two minutes. Mix in Aroy-D coconut milk, vanilla, and honey (or stevia).
  3. Now add your coconut flour, baking soda, and sea salt and whisk together.
  4. Allow to sit for 3-5 minutes.  This is important because the coconut flour continues to soak up extra liquid with time.
  5. At this stage your batter should be just right.
  6. Generously grease pan.   Ladle a few tablespoons of batter into pan for each pancake. Spread out slightly with the back of a spoon. The pancakes should be 2-3 inches in diameter. Cook for a few minutes on each side, until they bubble, the tops dry out slightly and the bottoms start to brown. Flip and cook an additional 1-2 minutes.  I find that the longer I let them cook on the 1st side, the easier they are to flip.
  7. Serve hot with nut or seed butter, honey, or warmed berries like pictured here.  I just warmed about 3/4 cup of blueberries, added just enough water, and mashed them (fork). I might try putting the blueberries right in them next time!

PS – if you can’t eat the whole batch, I have refrigerated the unused batter and used it the next day and it worked just as good!



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 About Tracy Konoske, MS, RDN

meet_tracyFor the past 20 years, Tracy has served as a dietitian/nutritionist and educator to hundreds of patients throughout the US on their journeys to restoring health, and optimizing well being. 

Tracy has a passion for helping others heal, fueled by her own recovery from Chronic Neurological Lyme, Chronic Fatigue, Epstein Barr Virus, SIBO, and anxiety. 

Tracy says "I have the deepest respect and passion for the healing abilities of the human body.  Each day, I witness miracles when the body is provided optimal fuel:  a nutrient dense, whole, plant foods diet combined with any necessary lifestyle changes.  A talented teacher, known for explaining complex medical topics in plain English, Tracy will assist you in restoring your health and your freedom.  

Tracy helps people with chronic & mystery illness restore their health