Free Printable: Low Carb & Keto Food List

Why You’ll Love My Coconut Flour Pancakes
Ingredients & Substitutions
How To Make Coconut Flour Pancakes
My Recipe Tips
Storage Instructions
Serving Suggestions
More Healthy Pancake Recipes
My Tools For This Recipe
Coconut Flour Pancakes (Fluffy & Easy) Recipe card
Recipe Reviews

You want fluffy, grain-free pancakes, but you’re also nut-free and gluten-free… and maybe low carb, too. Now what?! I got you. After numerous requests from readers that asked for a change from my almond flour pancakes or can’t have them, I bring you my coconut flour pancakes recipe!

The challenging part with these was that coconut flour recipes (that don’t rely on other flours added) tend to come out dense and have a bit of an unusual texture. Plus, this type of flour is like a sponge with how much moisture it absorbs. Making these coconut flour pancakes was a fun little series of experiments for me, but I found one particular ingredient that solved these issues for me ever since.

Why You’ll Love My Coconut Flour Pancakes

Thick and fluffy, with a neutral flavor – So many pancake recipes made with alternative flours come out flat, and that just wasn’t going to fly with me. My coconut flour pancakes are thick and fluffy! And the coconut flavor shines through just the right amount (that is, only a little bit).
Just a few ingredients – 6-ingredient coconut pancakes that actually have a good texture? Challenge accepted! Okay, I did also add a hint of vanilla, but this ingredient is optional.
Keto friendly, gluten-free, and grain-free – These have zero added sugar and just 4 grams of net carbs in a generous serving. I’m also pleased that they have no grains. They’re a wonderful, nutrient-packed low carb breakfast !
Nut-free recipe – I had to call this one out separately, because my other favorite keto pancakes also include coconut flour. (In fact, they are so popular that I made a pancake mix version.) But, that recipe contains almond flour too, and after repeated requests for a nut-free option, I created these coconut flour pancakes! (Coconuts are okay for most people needing to be nut-free — but if that’s not you, make my cream cheese pancakes instead.)
Easy to make – No mixing of dry and wet ingredients separately or extra bowls to wash! Just blend the batter and you’re ready to cook. The whole process takes me about 10 minutes.

Pouring syrup over a stack of coconut flour pancakes. - 3

Ingredients & Substitutions

Here I explain the best ingredients for my pancakes with coconut flour, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

Coconut Flour – Naturally, you need this to make coconut pancakes! I might be a bit biased, but I recommend my Wholesome Yum Coconut Flour for the right texture and absorbency. That’s what I used for testing this recipe, and different brands can vary. Plus, it’s organic and you’d be supporting a blogger (me) instead of a big corporation by using it. (But I won’t judge if you choose to use another brand.)
Eggs – These help the pancakes stay together and also provide some leavening (lift). Four eggs might sound like a lot, but you need this amount when you use coconut flour for pancakes. This flour is strange like that!
Cream Cheese – This is my “secret” ingredient! It makes for a big improvement in taste and texture, so don’t skip it. If you need a dairy-free or paleo option, substitute with thick, full-fat coconut cream (the kind from a can) along with a pinch of salt, or simply dairy-free cream cheese.
Heavy Cream – Adds richness and thins out the batter. You can also use any milk of your choice. I’ve had success making these pancakes with both coconut milk and almond milk , and these would make suitable paleo and dairy-free options.
Besti Monk Fruit Allulose Blend – My go-to sweetener, because it tastes like sugar (no aftertaste), dissolves easily, and won’t crystallize. Adding just a little bit improves the flavor. I previously used erythritol, which is fine as well. If you want to use another sweetener, make sure it’s granulated, and check my sweetener conversion chart .
Baking Powder – Helps to makes the coconut flour pancakes fluffy. I like this brand , which is non-GMO and gluten-free. Do not use baking soda, which is not the same.
Vanilla extract – This is optional, but I think just a touch makes these pancakes taste better.

VARIATION: Add mix-ins if you like!

Sometimes I stir in fresh blueberries or sugar-free chocolate chips . Just add them after blending and before cooking.

Bag of Wholesome Yum coconut flour, Besti, and other recipe ingredients in small bowls. - 5

How To Make Coconut Flour Pancakes

I have step-by-step photos here to help you visualize the recipe. For full instructions, including amounts and temperatures, see the recipe card .

Make the batter . In a blender, blend the eggs, cream cheese, coconut flour, heavy cream, Besti, baking powder, and vanilla, until smooth. It will look like the picture in the blender below at first, then get thicker as it sits.
Let it rest. Let the batter sit for a few minutes, so that it can thicken up a bit. This is crucial! It will look very thin at first, but it’s important for it to get thicker before cooking.
Fry the coconut flour pancakes. Scoop the pancake batter onto an oiled pan and spread into small circles. (You can use coconut oil, avocado oil, or any neutral oil for frying.) Fry over medium-low to low heat, until bubbles form on top (as shown below).

Bubbles forming on coconut flour pancakes, right before it's time to flip. - 7

Flip and cook on the other side. The pancakes are done when they are golden brown on both sides. See my tips below for how to get them evenly browned like mine, as well as ideas for how to serve them. And look at how fluffy they are!

Fried coconut pancakes in a skillet. - 8

Stack of coconut flour pancakes with butter and syrup. - 9

My Recipe Tips

Do not replace the coconut flour with almond flour or any other flour. Coconut flour is very absorbent, so it’s not interchangeable with anything else. If you want to use almond flour, I recommend getting super fine blanched almond flour like this to make my almond flour pancakes recipe instead.
Make sure your eggs and cream cheese are at room temperature. This will ensure a smooth batter. If they are cold, you’ll end up with chunks of cream cheese.
Don’t have a blender? A food processor also works well for me. A hand mixer in a large bowl might work, but I would probably stir the milk or cream (liquid) in by hand to avoid splashing. I don’t recommend that you whisk or stir all the ingredients together by hand, because the cream cheese won’t mix in properly.
Expect the batter to be thicker than a traditional pancake batter. This is normal! You can thin it out a little if you really feel the need, but be careful, as too much liquid will make the pancakes soggy.
Go light on the oil. If you want even browning like my pictures above, use very little oil in the pan. I don’t usually add any more after the first batch of coconut flour pancakes. More oil makes them brown less evenly.
Swirl the batter into circles on the pan. Since the batter is thick, it doesn’t spread a lot and you will need to spread it yourself to the thickness you want. I like to pour first, then use my measuring cup over it in a circular motion to form a circle.
Keep the pancakes on the smaller side. Since there is no gluten for structure, they are a little harder to flip, and become unmanageable if you make them big. 3 inches is the perfect size!
Be careful not to overheat. If your pan is too hot, the outside will burn quickly before the inside is cooked through. This happens kind of easily with this recipe, so watch closely. Sometimes I need my heat at medium-low, and sometimes even low works best.

Storage Instructions

Store: When I make these coconut flour pancakes, I like to make a double or triple batch to have extras for later! They keep well in the refrigerator for up to 4-5 days, but they also freeze well.
Freeze: Arrange the pancakes on a parchment lined baking sheet and freeze for a few hours, until solid. (This will prevent them from sticking together.) Then, transfer to a zip lock bag and keep in the freezer for up to 4 months.
Reheat: I usually warm them up in the microwave, but the oven at 300 degrees F works even better. You can reheat right from frozen if needed.

REHEATING TIP: Spread a little butter on top before reheating.

This ensures that they won’t dry out. You can do this from the fridge or even with frozen pancakes.

Coconut flour pancakes topped with a pat of butter and zero sugar maple syrup. - 12

Serving Suggestions

My coconut flour pancakes aren’t complete without toppings! Try one of my ideas for serving them:

Syrup – My absolute fave is simple: a pat of butter and my natural zero sugar maple syrup (shown above). People have told me it tastes like the one from Costco! ?
Fresh Berries – Strawberries, raspberries, blueberries, and/or blackberries all make lovely additions on top. You can combine them with the syrup as well.
Nuts Or Seeds – Chop them up and sprinkle over your coconut flour pancakes. I love them topped with chopped pecans or almonds, but if you’re nut-free, you can use sunflower seeds, pumpkin seeds, or for extra coconut flavor, shredded coconut. If you’re not using syrup, I recommend either jam or a drizzle of nut or seed butter to help the toppings stick.
Other Breakfast Foods – When I want something extra for a lazy Sunday or a special day, I serve these with some coddled eggs and oven bacon .
Drinks – If you want something to drink with your breakfast, try my bulletproof coffee or keto pink drink .

More Healthy Pancake Recipes

If you like this coconut flour pancake recipe, you might enjoy some of my others:

Protein Pancakes

Keto Pancakes

Banana Oat Pancakes

Almond Flour Pancakes

My Tools For This Recipe

High-Power Blender – Honestly, you can use just about any blender to make the coconut flour pancake batter, but this one I have gets it ultra smooth. And, it’s powerful enough for just about any other kitchen task I throw at it.
Nonstick Skillet – I love the hard anodized coating on these. Nothing sticks and it doesn’t scratch easily.
Cookie Spatula – Okay, this is a weird tool to suggest because these are pancakes, not cookies, but I love this one for turning pancakes! And since these are a bit fragile and tricky to flip, how thin this spatula is really helps.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

6 tbsp Wholesome Yum Coconut Flour ▢
4 large Eggs (at room temperature) ▢
4 oz Cream cheese (softened at room temperature) ▢
1/4 cup Heavy cream (or any milk of choice) ▢
1 1/2 tbsp Besti Monk Fruit Allulose Blend ▢
1 tsp Baking powder ▢
1 tsp Vanilla extract (optional) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Puree all the ingredients together in a blender , until smooth.
Let the batter rest for a couple of minutes, so that the bubbles settle and batter thickens a bit.
Heat a lightly oiled skillet over medium-low to low heat. (Avoid high or even medium heat, as they burn easily!) Pour 2 tablespoons (1/8 cup) of batter at a time and spread into circles. The batter will be fairly thick. Cook for 1-3 minutes per side. It’s time to flip when bubbles form at the edges.
Repeat as needed until all the batter is used up.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 4 3-inch pancakes, or 1/4 entire recipe

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

Coconut Flour Pancakes Recipe

Free Printable: Low Carb & Keto Food List

Want The Keto Cheat Sheet Printable PDF System?
The Basic Keto Meal Formula
Understanding Macros
Keto Food Swaps
Keto Food List
Electrolyte Basics
Keto Diet Types
Want The Keto Cheat Sheet Printable PDF System?
Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Keto Cheat Sheet System - printable pdf's and ebooks - 22

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
Keto flu guide – Understand what it is and exactly how to avoid it.
Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Pick A Protein	Pick A Veggie	Add Fat
Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison	Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery	Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Instead Of This…	Eat This
Pancakes	Almond flour pancakes or coconut flour pancakes
Oatmeal	Keto oatmeal with hemp seeds
Cinnamon rolls	Fathead cinnamon rolls
Cereal	Keto nut granola
Muffins	Almond flour muffins or coconut flour muffins
Donuts	Almond flour donuts
Scones	Almond flour scones
High-sugar smoothies	Smoothie with berries or avocado
Hash browns	Cauliflower hash browns
Breakfast casserole	Breakfast casserole with no potatoes
Egg whites	Whole eggs
Turkey bacon	Bacon
Waffles	Chaffles

Keto Swaps For Bread

Instead Of This…	Eat This
Bagels	Fathead bagels
English muffin	Almond flour English muffin
White bread	Keto white bread
Multigrain bread	Coconut flour bread with seeds
Tortillas for wraps	Coconut flour tortillas
Corn taco shells	Cheddar cheese taco shells
Burger buns	Oopsie rolls , portobello mushroom caps
Breadsticks	Cauliflower breadsticks
Biscuits	Almond flour biscuits
Cornbread	Almond flour cornbread
Croutons	Parmesan crisps
Rice	Cauliflower rice , konjac rice

Keto Swaps For Meals & Side Dishes

Instead Of This…	Eat This
Breaded wings	Crispy air fryer wings (unbreaded)
Low-fat meat & poultry	High-fat cuts, or cook low-fat cuts with fat
Mashed potatoes	Mashed cauliflower
Roasted potatoes	Roasted or fried radishes
Tacos	Taco salad
Pizza	Fathead crust , chicken crust , or cauliflower crust pizza
Lasagna	Eggplant lasagna
Potato salad	Cauliflower “potato” salad
French fries	Jicama , rutabaga , or zucchini fries
Tater tots	Cauliflower tots
Wraps	Lettuce wraps , almond flour tortillas
Sushi	Naruto-style or homemade rice-free sushi
Breaded chicken or fish	Breaded cuts with almond flour or pork rinds
Spaghetti	Zoodles , spaghetti squash , shirataki noodles, kelp noodles

Keto Swaps For Snacks & Sauces

Instead Of This…	Eat This
Nachos	Cheese crisps
High-sugar fruit	Berries & other keto fruits
Crackers	Almond flour crackers
Hummus	Cauliflower hummus
Soft pretzels	Fathead pretzels
Popcorn	Puffed cheese
Granola bars	Grain-free granola bars
Jam	Sugar-free berry chia jam
Sweet fruity yogurt	Full-fat plain Greek yogurt with berries
Sweet salad dressing	Ranch , blue cheese , or plain vinaigrette
Ketchup	Mustard and/or sugar-free ketchup
BBQ sauce	Sugar-free BBQ sauce
Sweetened peanut butter	Natural, sugar-free nut butters
Light mayo	Avocado oil mayo
Maple syrup	Sugar-free, maple flavored syrup
Potato chips	Zucchini chips , pepperoni chips , pork rinds

Keto food swaps - snacks and sauces - 26

Keto Swaps For Cooking & Baking

Instead Of This…	Eat This
Sugar	Monk fruit or allulose
Powdered sugar	Powdered monk fruit or allulose
White flour	Almond or Coconut flour (use in tested recipes)
Making baked goods soft/chewy	Xanthan gum, flax seed meal, psyllium husk powder
Breadcrumbs	Pork rinds or almond flour
Margarine	Butter, coconut oil, or ghee
Vegetable oil	Olive or avocado oil
Bananas	Banana extract
Chocolate chips	Sugar-free chocolate chips
Cornstarch or flour roux	Xanthan gum or gelatin powder (used at the end)
Simple syrup	Dissolve monk fruit allulose blend in water over heat

Keto food swaps - baking and cooking - 27

Keto Swaps For Drinks

Instead Of This…	Eat This
Lemonade	Water with lemon
Soda	Flavored sparkling water
Milk	Almond milk, coconut milk, heavy cream
Latte	Butter coffee
Coffee creamer	Heavy cream
Sweet wine	Dry wine
Beer	Ultra light beer
Mixed drinks	Hard liquor with soda + lemon

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Keto foods to eat and avoid summary - 29

Foods To Eat On Keto

Leafy greens – Such as spinach, chard, and lettuce.
Above-ground veggies – Such as peppers, zucchini, and cauliflower.
Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
Natural meats – Such as beef, lamb, and pork.
Berries – Such as raspberries, blackberries, and strawberries.
Avocados
Unsweetened nut milks – Such as almond milk and coconut milk.
Almond flour and coconut flour
Eggs
Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

White flour & sugar
Rice & grains – Such as barley, wheat, and corn.
Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
Cereal
Processed food – Such as granola bars, candy
Most fruit – Such as apples, bananas, and grapes
Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
Starchy veggies – Such as peas, carrots, and beets.
Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Keto Cheat Sheet System - printable pdf's and ebooks - 30

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Sodium	Magnesium	Potassium
Bone broth Boullion cubes Bacon Salted nuts Pickles	Seaweed Seeds Nuts Avocado Leafy greens	Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
Keto flu guide – Understand what it is and exactly how to avoid it.
Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Keto Cheat Sheet System - printable pdf's and ebooks - 31

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Coconut Flour Pancakes (Fluffy & Easy)

Coconut flour pancakes stack with syrup poured over them. - 32

These thick, fluffy coconut flour pancakes are low carb, gluten-free, and so easy! Whip them up in just 10 minutes, with 6 simple ingredients.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/coconut-flour-pancakes/

Ingredients

6 tbsp Wholesome Yum Coconut Flour
4 large Eggs (at room temperature)
4 oz Cream cheese (softened at room temperature)
1/4 cup Heavy cream (or any milk of choice)
1 1/2 tbsp Besti Monk Fruit Allulose Blend
1 tsp Baking powder
1 tsp Vanilla extract (optional)

Instructions

Puree all the ingredients together in a blender , until smooth.
Let the batter rest for a couple of minutes, so that the bubbles settle and batter thickens a bit.
Heat a lightly oiled skillet over medium-low to low heat. (Avoid high or even medium heat, as they burn easily!) Pour 2 tablespoons (1/8 cup) of batter at a time and spread into circles. The batter will be fairly thick. Cook for 1-3 minutes per side. It’s time to flip when bubbles form at the edges.
Repeat as needed until all the batter is used up.

Maya’s Recipe Notes

Serving size: 4 3-inch pancakes, or 1/4 entire recipe

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Free Printable: Low Carb & Keto Food List

Why You’ll Love My Coconut Flour Pancakes
Ingredients & Substitutions
How To Make Coconut Flour Pancakes
My Recipe Tips
Storage Instructions
Serving Suggestions
More Healthy Pancake Recipes
My Tools For This Recipe
Coconut Flour Pancakes (Fluffy & Easy) Recipe card
Recipe Reviews

Why You’ll Love My Coconut Flour Pancakes

Thick and fluffy, with a neutral flavor – So many pancake recipes made with alternative flours come out flat, and that just wasn’t going to fly with me. My coconut flour pancakes are thick and fluffy! And the coconut flavor shines through just the right amount (that is, only a little bit).
Just a few ingredients – 6-ingredient coconut pancakes that actually have a good texture? Challenge accepted! Okay, I did also add a hint of vanilla, but this ingredient is optional.
Keto friendly, gluten-free, and grain-free – These have zero added sugar and just 4 grams of net carbs in a generous serving. I’m also pleased that they have no grains. They’re a wonderful, nutrient-packed low carb breakfast !
Nut-free recipe – I had to call this one out separately, because my other favorite keto pancakes also include coconut flour. (In fact, they are so popular that I made a pancake mix version.) But, that recipe contains almond flour too, and after repeated requests for a nut-free option, I created these coconut flour pancakes! (Coconuts are okay for most people needing to be nut-free — but if that’s not you, make my cream cheese pancakes instead.)
Easy to make – No mixing of dry and wet ingredients separately or extra bowls to wash! Just blend the batter and you’re ready to cook. The whole process takes me about 10 minutes.

Pouring syrup over a stack of coconut flour pancakes. - 39

Ingredients & Substitutions

Here I explain the best ingredients for my pancakes with coconut flour, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

Coconut Flour – Naturally, you need this to make coconut pancakes! I might be a bit biased, but I recommend my Wholesome Yum Coconut Flour for the right texture and absorbency. That’s what I used for testing this recipe, and different brands can vary. Plus, it’s organic and you’d be supporting a blogger (me) instead of a big corporation by using it. (But I won’t judge if you choose to use another brand.)
Eggs – These help the pancakes stay together and also provide some leavening (lift). Four eggs might sound like a lot, but you need this amount when you use coconut flour for pancakes. This flour is strange like that!
Cream Cheese – This is my “secret” ingredient! It makes for a big improvement in taste and texture, so don’t skip it. If you need a dairy-free or paleo option, substitute with thick, full-fat coconut cream (the kind from a can) along with a pinch of salt, or simply dairy-free cream cheese.
Heavy Cream – Adds richness and thins out the batter. You can also use any milk of your choice. I’ve had success making these pancakes with both coconut milk and almond milk , and these would make suitable paleo and dairy-free options.
Besti Monk Fruit Allulose Blend – My go-to sweetener, because it tastes like sugar (no aftertaste), dissolves easily, and won’t crystallize. Adding just a little bit improves the flavor. I previously used erythritol, which is fine as well. If you want to use another sweetener, make sure it’s granulated, and check my sweetener conversion chart .
Baking Powder – Helps to makes the coconut flour pancakes fluffy. I like this brand , which is non-GMO and gluten-free. Do not use baking soda, which is not the same.
Vanilla extract – This is optional, but I think just a touch makes these pancakes taste better.

VARIATION: Add mix-ins if you like!

Sometimes I stir in fresh blueberries or sugar-free chocolate chips . Just add them after blending and before cooking.

Bag of Wholesome Yum coconut flour, Besti, and other recipe ingredients in small bowls. - 41

How To Make Coconut Flour Pancakes

I have step-by-step photos here to help you visualize the recipe. For full instructions, including amounts and temperatures, see the recipe card .

Make the batter . In a blender, blend the eggs, cream cheese, coconut flour, heavy cream, Besti, baking powder, and vanilla, until smooth. It will look like the picture in the blender below at first, then get thicker as it sits.
Let it rest. Let the batter sit for a few minutes, so that it can thicken up a bit. This is crucial! It will look very thin at first, but it’s important for it to get thicker before cooking.
Fry the coconut flour pancakes. Scoop the pancake batter onto an oiled pan and spread into small circles. (You can use coconut oil, avocado oil, or any neutral oil for frying.) Fry over medium-low to low heat, until bubbles form on top (as shown below).

Bubbles forming on coconut flour pancakes, right before it's time to flip. - 43

Flip and cook on the other side. The pancakes are done when they are golden brown on both sides. See my tips below for how to get them evenly browned like mine, as well as ideas for how to serve them. And look at how fluffy they are!

Fried coconut pancakes in a skillet. - 44

Stack of coconut flour pancakes with butter and syrup. - 45

My Recipe Tips

Do not replace the coconut flour with almond flour or any other flour. Coconut flour is very absorbent, so it’s not interchangeable with anything else. If you want to use almond flour, I recommend getting super fine blanched almond flour like this to make my almond flour pancakes recipe instead.
Make sure your eggs and cream cheese are at room temperature. This will ensure a smooth batter. If they are cold, you’ll end up with chunks of cream cheese.
Don’t have a blender? A food processor also works well for me. A hand mixer in a large bowl might work, but I would probably stir the milk or cream (liquid) in by hand to avoid splashing. I don’t recommend that you whisk or stir all the ingredients together by hand, because the cream cheese won’t mix in properly.
Expect the batter to be thicker than a traditional pancake batter. This is normal! You can thin it out a little if you really feel the need, but be careful, as too much liquid will make the pancakes soggy.
Go light on the oil. If you want even browning like my pictures above, use very little oil in the pan. I don’t usually add any more after the first batch of coconut flour pancakes. More oil makes them brown less evenly.
Swirl the batter into circles on the pan. Since the batter is thick, it doesn’t spread a lot and you will need to spread it yourself to the thickness you want. I like to pour first, then use my measuring cup over it in a circular motion to form a circle.
Keep the pancakes on the smaller side. Since there is no gluten for structure, they are a little harder to flip, and become unmanageable if you make them big. 3 inches is the perfect size!
Be careful not to overheat. If your pan is too hot, the outside will burn quickly before the inside is cooked through. This happens kind of easily with this recipe, so watch closely. Sometimes I need my heat at medium-low, and sometimes even low works best.

Storage Instructions

Store: When I make these coconut flour pancakes, I like to make a double or triple batch to have extras for later! They keep well in the refrigerator for up to 4-5 days, but they also freeze well.
Freeze: Arrange the pancakes on a parchment lined baking sheet and freeze for a few hours, until solid. (This will prevent them from sticking together.) Then, transfer to a zip lock bag and keep in the freezer for up to 4 months.
Reheat: I usually warm them up in the microwave, but the oven at 300 degrees F works even better. You can reheat right from frozen if needed.

REHEATING TIP: Spread a little butter on top before reheating.

This ensures that they won’t dry out. You can do this from the fridge or even with frozen pancakes.

Coconut flour pancakes topped with a pat of butter and zero sugar maple syrup. - 48

Serving Suggestions

My coconut flour pancakes aren’t complete without toppings! Try one of my ideas for serving them:

Syrup – My absolute fave is simple: a pat of butter and my natural zero sugar maple syrup (shown above). People have told me it tastes like the one from Costco! ?
Fresh Berries – Strawberries, raspberries, blueberries, and/or blackberries all make lovely additions on top. You can combine them with the syrup as well.
Nuts Or Seeds – Chop them up and sprinkle over your coconut flour pancakes. I love them topped with chopped pecans or almonds, but if you’re nut-free, you can use sunflower seeds, pumpkin seeds, or for extra coconut flavor, shredded coconut. If you’re not using syrup, I recommend either jam or a drizzle of nut or seed butter to help the toppings stick.
Other Breakfast Foods – When I want something extra for a lazy Sunday or a special day, I serve these with some coddled eggs and oven bacon .
Drinks – If you want something to drink with your breakfast, try my bulletproof coffee or keto pink drink .