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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 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!
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 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
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.
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
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 teaspoon baking powder
- 1 teaspoon baking soda
- 1 teaspoon almond extract
- 1/4 teaspoon sea salt
- 1/2 tablespoon pumpkin pie spice
- 1/2 tablespoon cinnamon
- 1/2 teaspoon nutmeg
- 1/2 teaspoon ginger
Instructions
- 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.
- 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.
- 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.
- 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.
Video
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.
Sheena @ Paws and Pavement says
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.
Megan says
Thank you Sheena! Hope you enjoy the pancakes. 🙂
jill conyers says
A toast to the new year, new opportunities and friends! And gf pancakes 🙂
Thanks for sharing with Fitness Friday Megan! xoxo
Megan says
Thank YOU for all your positive energy & motivation friend!
lindsay says
oh friend, we are always here for you! yay for closure and yay for pancakes! xxoo
Megan says
Thanks friend. Hope you have a great weekend!
Krists says
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?
Megan says
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.
Laura @ Sprint 2 the Table says
So glad you have much to be thankful for this year! Hope it's an awesome week and that you're eating this deliciousness.
Megan says
I'm sure I'll find something delicious to eat!
Cailee says
I'm so glad that your doing better! Sorry it's been rough... but I would LOVE virtual brunch! These look amazing!!! 🙂
Megan says
It's a date!
Cayanne Marcus says
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
Megan says
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.
Cayanne Marcus says
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
Giselle says
Yum! These look great!
Megan says
Thank you!
Janelle @ Run With No Regrets says
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 🙂
Megan says
It's all about perspective!
Ashley @ A Lady Goes West says
I'd definitely come over to hang out for these pancakes ... 🙂
Megan says
Anytime lady!
Julie @ Running in a Skirt says
Oh wow!! These pancakes look amazing. I love how thick they are!
Glad you ankle is doing better.
Megan says
They're like cake!
Autumn @AutumnPTW says
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!
Megan says
I never thought about it that way, but I think you're right!
Susie @ SuzLyfe says
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.
Megan says
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.
Rebecca @ Strength and Sunshine says
If pancakes don't happen every week....I just don't even know! Haha! Pancakes make the best breakfast <3
Megan says
They sure do!
Michele @ Paleo Running Momma says
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 🙂
Megan says
Busyness in general makes the time fly!