• Skip to primary navigation
  • Skip to header navigation
  • Skip to footer top navigation
  • Skip to footer bottom navigation
  • Skip to content
  • Skip to primary sidebar
Skinny & Fit is Always Delicious
Display Search Bar
Follow me on Facebook! Follow me on Twitter! Follow me on Pinterest! Follow me on Instagram! Follow me on YouTube! Contact Cart
  • Client Login

Skinny Fitalicious®

Because skinny & fit always tastes delicious

  • Weight Loss Coaching
  • Weight Loss Coaching
    • Coaching / Free Consult
  • Free Class
  • Podcast
  • Blog
  • Recipes
    • Recipe Index
    • Meal Plans
  • Podcast
  • Cookbook
  • About
    • About Megan
    • Policies
    • Contact

BONUS!

3 Smart Strategies To Stop Cravings So You Can Lose Weight!

Pumpkin Coconut Pancakes {GF, Low Calorie, Paleo}

September 27, 2021

This post contains affiliate links. As an Amazon associate I earn qualifying purchases. Click here for more about this policy.

Pumpkin Coconut Pancakes made with coconut flour, nut butter, pumpkin and bananas! These thick, cake-like pancakes are perfect for a hearty fall breakfast. The BEST coconut flour pumpkin pancakes ever! Gluten Free + Paleo + Low Calorie

Pumpkin Coconut Pancakes made with coconut flour, nut butter, pumpkin and bananas! These thick, cake-like pancakes are perfect for a hearty fall breakfast. The BEST coconut flour pumpkin pancakes ever!

Pumpkin season is here and if you’ve been following me for awhile, then you know how much I love pumpkin. There’s quite a few popular pumpkin recipes on this website like pumpkin protein pancakes, pumpkin coffee cake, pumpkin chocolate chip cookie bars, pumpkin donuts and more!

One of my most popular recipes is coconut flour waffles so I thought why not combine my love of pumpkin with the deliciousness of coconut flour. Coconut flour is high in healthy fat and makes the best cake-like pancakes. They’re thick and super filling!

If you haven’t baked with coconut flour before, I do want to mention that it is not like baking with other flours. It is super absorbent and requires a specific balance of fat and liquid to make it work in a recipe.

The common mistake individuals make with coconut flour is adding too much fat to the recipe. I worked hard with this recipe to ensure all macronutrients (protein, fat and carbs) were balanced for you!

Pumpkin Coconut Pancakes made with coconut flour, nut butter, pumpkin and bananas! These thick, cake-like pancakes are perfect for a hearty fall breakfast. The BEST coconut flour pumpkin pancakes ever!

What Makes This Coconut Flour Pumpkin Pancake Recipe Better For You?

I work hard to balance the macronutrients (protein, fat and carbs) in all my recipes to ensure they give you the right balance of nutrition. This is so important for health and weight loss and is very often overlooked. Here’s a few more reasons why this pancake recipe is healthier for you!

  • High Protein – Each pancake is 5.8 grams of protein which is due to the egg whites added to this recipe. This is protein for most women for breakfast, but you can always add a source of lean protein to serve on the side.
  • High Fiber – Each pancake is 3.2 grams of fiber. Fiber is VERY important for health and weight loss. I talk about the importance of eating more fiber in my free weight loss class.
  • Lower Carb – Total carbs are 10 per pancake and with the 3.2 grams of fiber that means net carbs are 6.8 grams which is considered low carb. Great for women over 35 as they should be carb conscious which I talk about in this podcast episode.
  • Healthy Fat – The total fat is 12.8 grams per pancake of which 5.3 are saturated fat (less optimal fat). 5 grams and under for saturated fat is recommended. The remaining fat content is coming from healthy fat. Most coconut flour pancake recipes have too much fat, but this one does not.
  • Low Calorie – Each pancake is 184 calories which is considered low calorie. I recommend women eat 1-2 pancakes at a time. They are very filling from the fiber!
  • Gluten Free – All ingredients are gluten free.
  • Dairy Free – All ingredients are dairy free.
  • No Added Sugar – Other than the natural sweetness of the bananas, no other sugar has been added. Most people put maple syrup on top of pancakes so it’s really unnecessary to add more maple syrup or another sugar to the batter.
ingredients for coconut flour pancakes on a board

Ingredients for Pumpkin Coconut Flour Pancakes

Here’s the ingredients you need to make these pumpkin coconut flour pancakes! I also recommend you have a food processor or blender and a non-stick electric griddle. Coconut flour pancakes really stick to skillets and the griddle makes it a breeze!

  • Pumpkin, canned and pureed
  • Almond Butter, unsweetened
  • Coconut Oil
  • Coconut Flour
  • Bananas
  • Egg Whites
  • Baking Powder
  • Baking Soda
  • Almond Extract
  • Pumpkin Pie Spice
  • Cinnamon
  • Nutmeg
  • Ginger
steps for making pumpkin pancakes with coconut flour

How To Make Pumpkin Pancakes with Coconut Flour

Here’s the steps to making these healthy pumpkin pancakes with coconut flour. It’s truly super easy and the taste is so worth the effort!

First, combine the bananas, almond butter, coconut oil, egg whites, and almond extract to a food processor or blender. Process the ingredients until smooth.

Second, heat a nonstick electric griddle or nonstick skillet to medium heat. You may need to spray the skillet with cooking spray depending on the type, if using an electric griddle you do not need the cooking spray.

Last, scoop 1/4 cup of the batter onto the heated griddle or skillet to make one pancake. Cook 5 minutes then flip and cook another 3-4 minutes before carefully transferring to a wire rack to cool. Repeat this process until the batter is gone. I made ten pumpkin coconut flour pancakes with the batter.

How To Store Pumpkin Coconut Flour Pancakes

After making pumpkin coconut flour pancakes, let them cool completely to room temperature then store in an airtight container in the refrigerator up to 7 days. You can freeze these pancakes; however, I have discovered that coconut flour is not optimal for freezing. The pancakes are more prone to falling apart due to the moisture from freezing which coconut flour does not like. If you choose, you can freeze the cooked pancakes up to 60 days but the results may vary after you thaw them to eat.

Pumpkin Coconut Pancakes made with coconut flour, nut butter, pumpkin and bananas! These thick, cake-like pancakes are perfect for a hearty fall breakfast. The BEST coconut flour pumpkin pancakes ever!

Can You Meal Prep Pumpkin Coconut Flour Pancakes?

You can definitely meal prep these healthy pumpkin pancakes with coconut flour ahead of time! The easiest way to meal prep this recipe is to make the batter ahead of time and store in the refrigerator to make the next day. Remove the batter from the refrigerator and bring to room temperature BEFORE cooking.

Caution, do not meal prep this batter more than one day ahead of time as the coconut flour is super absorbent and will alter the consistency of the pancake batter.

You can meal prep this pumpkin pancake recipe by cooking the pancakes ahead of time and freezing. As I mentioned above, the coconut flour and moisture from freezing could results in the pancakes falling apart.

Substitutions For Coconut Flour Pumpkin Pancake Ingredients

Here are the substitutions you can make with this healthy coconut flour pancake recipe with pumpkin. Remember, when you alter or change the ingredients that the nutritional values you see in the recipe card below will change.

  • Coconut Flour – No other flour can be substituted one-for-one. Coconut flour is unique from other flours as it is ultra absorbent and requires a specific balance of fat to hold baked goods together. For a non coconut flour pancake recipe, I recommend these Pumpkin Protein Pancakes.
  • Almond Butter – Any nut butter may be substituted. Note, if you use sunflower butter that it may change color from the baking soda.
  • Egg Whites – The egg whites increase the protein and better balance the nutrition of this recipe; otherwise, the recipe would be higher in fat and lower in protein which isn’t optimal. I do not recommend using whole eggs for this reason. If you do use whole eggs you will use 2.5 whole eggs which again will reduce the protein content, increase the fat content and increase the calories per serving.
  • Bananas – 1 cup of unsweetened applesauce can generally replace 2 bananas in pancake recipes.
  • Pumpkin – Squash or sweet potato puree could be substituted.
  • Coconut Oil – Avocado oil or extra virgin olive oil may be used instead.
  • Almond Extract – Vanilla extract can be substituted or the extract can be omitted.
  • Spices – Any of the spices can be omitted or substituted, but will alter the flavor.
  • Sweetener – There is no added sweetener in this pancake recipe other than the natural sweetness of the bananas. You could add a tablespoon or two of maple syrup to the batter if you like. For me the sweetness is plenty when served with maple syrup on top.
Pumpkin Coconut Pancakes made with coconut flour, nut butter, pumpkin and bananas! These thick, cake-like pancakes are perfect for a hearty fall breakfast. The BEST coconut flour pumpkin pancakes ever!

Hungry for More? Subscribe to get insider tips delivered to your inbox! And be sure to stay in touch on Facebook, Twitter, Pinterest and Instagram for all of the latest updates.

Pumpkin Coconut Pancakes

Pumpkin Coconut Pancakes made with coconut flour, nut butter, pumpkin and bananas! These thick, cake-like pancakes are perfect for a hearty fall breakfast. The BEST coconut flour pumpkin pancakes ever! Gluten Free + Paleo + Low Calorie

Author Skinny Fitalicious
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 10 pancakes
Calories 184 kcal
Pumpkin Coconut Pancakes made with coconut flour, nut butter, pumpkin and bananas! These thick, cake-like pancakes are perfect for a hearty fall breakfast. The BEST coconut flour pumpkin pancakes ever!
5 from 1 vote
Print

Ingredients

  • 1/2 cup pumpkin puree
  • 1/2 cup almond butter creamy (I like the Target brand)
  • 1/4 cup coconut oil melted
  • 1/2 cup coconut flour
  • 2 bananas very ripe
  • 5 egg whites
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp almond extract
  • 1/4 tsp sea salt
  • 1/2 tbsp pumpkin pie spice
  • 1/2 tbsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp ginger
US Customary – Metric

Instructions

  1. Add bananas, almond butter, melted coconut oil, egg whites and almond extract to a food processor. Process until bananas combine smooth with other ingredients. Add the remaining ingredients and process to combine. Do not over process.

  2. Heat a medium skillet to medium-low heat and spray with cooking spray or heat a nonstick electric griddle. Add the batter to skillet by scooping the batter with a 1/4 cup measuring cup and placing on the skillet. 1/4 cup makes 1 pancake.

  3. Cook 5 minutes until the pancake set up. They will take longer than whole grain pancakes due to the coconut flour so be patient. Carefully flip and cook another 3-4 minutes until completely set. They will be fragile due to the coconut flour.

  4. Remove form the skillet and place on a wire rack while you cook the remaining batter. Enjoy immediately or keep in the refrigerator up to 7 days.

Recipe Notes

  • My Amazon shop has more products similar to those used for this recipe and that I recommend to my weight loss clients.
  • Measure properly for gluten free baking.
Course Breakfast
Cuisine American
Keyword almond butter, breakfast, coconut, coconut flour, gluten free, grain free, healthy, low calorie, Paleo, pancakes

Recipe Video

Nutrition facts per serving (1pancake)
Calories 184 kcal
Fat 12.8 g
Saturated Fat 5.3 g
Cholesterol 0 mg
Sodium 154.1 mg
Potassium 0 mg
Carbohydrates 10.1 g
Fiber 3.2 g
Sugar 3.8 g
Protein 5.8 g
Vitamin A 0 %
Vitamin C 0 %
Calcium 0 %
Iron 0 %

Love my recipes?

Check out my cookbook!

Learn More

What I Used For The Recipe

Pumpkin Coconut Pancakes made with coconut flour, nut butter, pumpkin and bananas! These thick, cake-like pancakes are perfect for a hearty fall breakfast. The BEST coconut flour pumpkin pancakes ever!
Pumpkin Coconut Pancakes made with coconut flour, nut butter, pumpkin and bananas! These thick, cake-like pancakes are perfect for a hearty fall breakfast. The BEST coconut flour pumpkin pancakes ever!

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

< Previous Post
Next Post >
455 shares
  • Share6
  • Tweet

Reader Interactions

Leave a Comment

    Leave a Comment Cancel reply

    Recipe Rating




  1. Michele @ Paleo Running Momma says

    November 20, 2015 at 3:31 am

    I also can’t believe how the year flew by! I think the busyness of blogging and training and keeping up with my kids was the cause. These looks so good and very much up my alley 🙂

    Reply
    • Megan says

      November 20, 2015 at 1:46 pm

      Busyness in general makes the time fly!

      Reply
  2. Rebecca @ Strength and Sunshine says

    November 20, 2015 at 4:35 am

    If pancakes don’t happen every week….I just don’t even know! Haha! Pancakes make the best breakfast <3

    Reply
    • Megan says

      November 20, 2015 at 1:46 pm

      They sure do!

      Reply
  3. Susie @ SuzLyfe says

    November 20, 2015 at 4:46 am

    You had a crazy ass year. For certain. But you know what? You have kicked its ass as well. It has given you the tools to do things and go after dreams I don’t think you ever would have, otherwise. A year is such a short, and such a long, time. So much can happen. So many experiences. So many new people (hi!). Sometimes, we just need to rebuild so that we can have the right foundations for what we do next. I think we have both been there. And I think that your foundations are stronger than ever.

    Reply
    • Megan says

      November 20, 2015 at 1:48 pm

      I’m glad you have so much faith in me! I have my moments of doubt. Thanks for being the encouraging friend you are and I’m so glad we became friends this year.

      Reply
  4. Autumn @AutumnPTW says

    November 20, 2015 at 5:34 am

    I cant believe how fast time flew this year! Make time for pancakes before its too late! Pancakes slow down time, its a fact 😉 Love the recipe, cant wait to share it!

    Reply
    • Megan says

      November 20, 2015 at 1:48 pm

      I never thought about it that way, but I think you’re right!

      Reply
  5. Julie @ Running in a Skirt says

    November 20, 2015 at 5:41 am

    Oh wow!! These pancakes look amazing. I love how thick they are!
    Glad you ankle is doing better.

    Reply
    • Megan says

      November 20, 2015 at 1:50 pm

      They’re like cake!

      Reply
  6. Ashley @ A Lady Goes West says

    November 20, 2015 at 6:48 am

    I’d definitely come over to hang out for these pancakes … 🙂

    Reply
    • Megan says

      November 20, 2015 at 1:51 pm

      Anytime lady!

      Reply
  7. Janelle @ Run With No Regrets says

    November 20, 2015 at 7:30 am

    These pancakes look amazing. So glad that things have come full circle for you and that you’re in good health. People will always be negative no matter what you do, so we just have to brush it off and remember they’ve got problems, not us! Have a nice weekend 🙂

    Reply
    • Megan says

      November 20, 2015 at 1:51 pm

      It’s all about perspective!

      Reply
  8. Giselle says

    November 20, 2015 at 9:26 am

    Yum! These look great!

    Reply
    • Megan says

      November 20, 2015 at 1:51 pm

      Thank you!

      Reply
  9. Cayanne Marcus says

    November 20, 2015 at 11:35 am

    Hallelujah for GF pumpkin pancakes! I made a previous version of your pumpkin pancakes gluten free and they were amaaazing so I cant wait to give these a try too 🙂 Coconut sounds like a perfect compliment to the pumpkin and almond butter and it sure looks pretty as well. What’s your opinion on Kodiak Cakes? Picked up a GF mix recently and excited to give a try

    Reply
    • Megan says

      November 20, 2015 at 1:52 pm

      You will love them! I haven’t tried Kodiak Cakes. I have a box in the pantry never opened. Personally, I don’t do well with certain protein supplements so I’ve always been reluctant to try them. You’ll have to let me know how you like them.

      Reply
      • Cayanne Marcus says

        November 20, 2015 at 2:02 pm

        Oh do they have protein?? Goodness I better read the label better before opening…I have such trouble digesting whey, casein, etc. Can’t use any protein powder

        Reply
  10. Cailee says

    November 20, 2015 at 12:17 pm

    I’m so glad that your doing better! Sorry it’s been rough… but I would LOVE virtual brunch! These look amazing!!! 🙂

    Reply
    • Megan says

      November 20, 2015 at 1:53 pm

      It’s a date!

      Reply
  11. Laura @ Sprint 2 the Table says

    November 20, 2015 at 8:51 pm

    So glad you have much to be thankful for this year! Hope it’s an awesome week and that you’re eating this deliciousness.

    Reply
    • Megan says

      November 21, 2015 at 6:58 am

      I’m sure I’ll find something delicious to eat!

      Reply
  12. Krists says

    November 20, 2015 at 9:19 pm

    Hi! Loooove your website and your positive attitude!! I too was once super active and have been trying to regain my health for nearly 4 years. It gets exhausting, I know! You are amazing and don’t ever let anyone tell you otherwise!! Totally going to try these pancakes!!! With your ankle…did it swell or bruise?

    Reply
    • Megan says

      November 21, 2015 at 7:08 am

      Oh, thanks for the sweet compliments! I’m sorry to hear of your struggles. 🙁 With my ankle stress fracture, it was extremely swollen and painful.

      Reply
  13. lindsay says

    November 21, 2015 at 5:47 am

    oh friend, we are always here for you! yay for closure and yay for pancakes! xxoo

    Reply
    • Megan says

      November 21, 2015 at 6:57 am

      Thanks friend. Hope you have a great weekend!

      Reply
  14. jill conyers says

    November 21, 2015 at 5:57 am

    A toast to the new year, new opportunities and friends! And gf pancakes 🙂

    Thanks for sharing with Fitness Friday Megan! xoxo

    Reply
    • Megan says

      November 21, 2015 at 6:58 am

      Thank YOU for all your positive energy & motivation friend!

      Reply
  15. Sheena @ Paws and Pavement says

    November 21, 2015 at 8:22 am

    These sound amazing! Keep being strong! It’s so sad when others bring us down to make themselves feel better. Be proud of your journey even through the ups and downs.

    Reply
    • Megan says

      November 21, 2015 at 10:37 am

      Thank you Sheena! Hope you enjoy the pancakes. 🙂

      Reply
  16. Amy @ Life to the Full says

    November 21, 2015 at 3:49 pm

    What an answer to prayer that you are healed and healthy this Thanksgiving! This recipe looks absolutely amazing. I could use a few of those pancakes for supper tonight 🙂 Breakfast is always a win with me!

    Reply
    • Megan says

      November 22, 2015 at 5:57 am

      Brinner is always a good idea and these pancakes don’t disappoint!

      Reply
  17. Lindsey says

    November 22, 2015 at 10:16 am

    Yum!! These look so fluffy and delicious! I cannot wait to try these! Pumpkin makes everything better <3

    Reply
  18. Paula says

    November 23, 2015 at 4:21 pm

    I also cannot believe that Thanksgiving is almost here, time seems to fly by so quickly nowadays. These pancakes look amazing!

    Paula
    Thirteen Thoughts

    Reply
    • Megan says

      November 23, 2015 at 7:22 pm

      Thanks Paula! They’re certainly one of my favs.

      Reply
  19. Tarrie Battaglia says

    October 3, 2021 at 6:42 am

    I made these today and they were DELICIOUS! Followed the recipe 100% and they turned out perfectly!

    Reply

Primary Sidebar

Meet Megan

Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 lose weight after losing 80 pounds herself. Here you get low calorie recipes for weight loss that balance hormones. Learn more about my weight loss programs HERE!

  • Nutrition Coaching
  • Skinny Fitalicious Meal Plans
  • Shop and Resources
  • Weight Loss Tips

Latest Video

https://youtu.be/L1t4wDjG5do

Some links on this site are affiliate links for which I am compensated a small commission if the link is clicked and a purchase is made. There is no cost to you. For a full disclosure policy, visit my Policies.

My Cookbook

low calorie cookbook

Follow me on Facebook! Follow me on Twitter! Follow me on Pinterest! Follow me on Instagram! Follow me on YouTube!
  • Weight Loss Coaching
  • Free Weight Loss Class
  • Podcast
  • Recipe Index
  • Contact
  • Disclaimer
© 2022 Skinny Fitalicious® Design by Melissa Rose Design Development by Once Coupled