Keto coconut flour pancakes, with no wheat or added sugar, ready in fifteen minutes.
In the pan, these little pancakes brown quickly, rise gently around the edges and release a subtle aroma of warm coconut. This keto version, made without wheat flour or added sugar, relies on coconut flour and coconut oil. Ready in 15 minutes and serving 2 people, it makes around 4 small pancakes, cooked two at a time, with 1 g of net carbs per serving. Find this recipe among my keto breakfasts.
What are coconut flour pancakes?
In this wheat-free, keto version, coconut flour pancakes are small, thick, low-carb pancakes cooked in a pan. Coconut flour replaces wheat flour but behaves very differently: it absorbs a lot of liquid and produces a dense, almost compact batter that thickens further before setting in the heat.
The ingredient list is short: 40 g of coconut flour, 4 eggs, 80 ml of milk or water, 2 teaspoons of cream-of-tartar-based baking powder, 1 tablespoon of softened coconut oil and a pinch of salt. The eggs provide structure and tenderness, the baking powder provides lift, the liquid loosens the batter and the coconut oil adds richness. The result is more delicate than with wheat flour, sometimes a little dry, with a pronounced egg flavor.
How this keto version works
This version has a simple aim: to capture the spirit of pancakes without wheat flour, while keeping the carb content low. A small amount of coconut flour gives the batter structure while absorbing plenty of liquid. The batter is therefore less fluid than a classic batter: it thickens, pours slowly and needs careful cooking.
The proportions are primarily designed to hold everything together. The high number of eggs creates a structure that holds up during cooking, the cream-of-tartar-based baking powder helps the pancakes rise, and the coconut oil is used both in the batter and for cooking, with no butter or added sugar.
This version is suitable for people watching their carb intake. It does contain eggs, however, and the choice between milk and water may matter if you have dietary restrictions.
The main ingredients
The 40 g of coconut flour forms the highly absorbent dry base that provides thickness and structure: choose a low-carb flour and compare labels, as values vary; shredded coconut will not give the same result. The 4 eggs provide structure, tenderness and some aeration when beaten until frothy.
The 80 ml of dairy or plant-based milk hydrates the batter; water can replace the milk in the same quantity, and if using plant-based milk, check that it has no added sugar. The 2 teaspoons of cream-of-tartar-based baking powder help the pancakes rise; cream of tartar alone is not enough. A tablespoon of softened coconut oil blends in more easily and loosens the batter, while a pinch of salt brings out the sweetness of the coconut.
In France, coconut flour is mainly available in organic stores, health-food aisles and online, as is cream-of-tartar-based baking powder. On French labels, the carbohydrate line already follows the regulatory labeling format: there is no need to subtract the fiber again.
Cooking tips and serving
First mix the dry ingredients, coconut flour, baking powder and salt, and use the oil just softened, without overheating it. Beat the eggs until frothy, add the milk or water, then the oil and dry ingredients: the batter will thicken; this dense texture is what you want. Over moderate heat, slowly pour about a quarter of the batter into the center to form a disc, allow 3 to 4 minutes on the first side, then 2 to 3 minutes on the other after carefully flipping it.
For another gluten-free option, try my keto almond flour pancakes.
You can find more dishes like this among my low-carb recipes.
Two pancakes at a time are easier to handle than four; a large PFAS-free frying pan or a pancake pan helps, along with a mixing bowl, whisk, ladle and spatula. Serve them warm with a creamy, low-sugar topping, such as unsweetened coconut cream and a few strawberries, skipping honey, syrups and sweet spreads. To store, let them cool briefly, place them in a sealed container in the fridge, or freeze them separated by parchment paper before reheating gently in a pan.
Coconut Flour Pancakes (Keto)
Ingredients
- 40 g coconut flour choose the lowest-carb option (8.9 g)
- 4 eggs
- 80 ml milk, dairy or plant-based
- 2 teaspoons baking powder (cream of tartar-based)
- 1 tablespoon coconut oil softened
- pinch salt pink Himalayan or Celtic sea salt
- coconut oil for cooking
Instructions
- Mix the flour with the baking powder and salt.40 g coconut flour, 2 teaspoons baking powder (cream of tartar-based), pinch salt
- Melt the tablespoon of coconut oil without heating it too much, just enough to incorporate it easily into the batter.1 tablespoon coconut oil
- Beat the eggs with a whisk or electric mixer until frothy, then add the milk or water. Add the oil. Then add the dry ingredients. The batter will gradually thicken. This is exactly what you want; do not thin it out.4 eggs, 80 ml milk, dairy or plant-based
- Heat the frying pan over moderate heat (setting 6,5 on an induction hob) and add a little cooking oil once the pan is hot.coconut oil
- Fill a soup ladle a little over halfway (with a quarter of the batter). Slowly pour out the batter, keeping the ladle over the center of the pancake so the batter spreads slowly into a neat circle. The batter will already start to set slightly around the edges, and the heat will activate the baking powder, producing a nice thick, fluffy pancake. You can also use a cooking ring if desired.
- Most frying pans will easily fit 2 pancakes. All four at once may be a little too much.
- Cook for about 3 to 4 minutes on 1 side. This batter takes a little patience. Then flip carefully, as these small pancakes are tender and delicate. Cook the other side for another 2 to 3 minutes.
- Repeat.
