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Grain-free Pancakes




Yum

April 7, 2016 by Andrea Fabry 21 Comments

These melt-in-your-mouth, fluffy pancakes not only taste delightful, they’re grain-free and gluten-free!

This combination of tapioca and coconut flour melts in your mouth. You'll love these grain-free, gluten-free pancakes!

Our teenage son Brandon has tried repeatedly to create pancakes with just the right texture. He found it with this combination of coconut flour, tapioca flour, and yogurt. (Almond flour never quite worked for him.)

Tapioca flour is the purified starch of the cassava root and is both gluten- and dairy-free. While it is not recommended on the GAPS (Gut and Psychology Syndrome) Diet, it is often allowed on the Paleo Diet.

Tapioca starch is not the same as cassava flour.  Cassava flour is not as “starchy” as it is derived from the whole root, where tapioca starch is extracted using a process of washing and pulping.

Cassava flour has more fiber and is definitely the healthier choice. But occasional use of tapioca starch may work for you, depending on your dietary needs.

(I have not tried this recipe with cassava flour. I imagine it will work, but the end result may be a bit “grainier”.)

Ingredients

  • 1/2 cup yogurt (goat yogurt, almond yogurt, coconut yogurt, or milk kefir)
  • 1/2 cup filtered water
  • 1 teaspoon raw apple cider vinegar
  • 3 pastured eggs
  • 1 teaspoon vanilla
  • 1/2 cup coconut flour
  • 1/2 cup tapioca flour (same as tapioca starch)
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/8 teaspoon salt
  • 2-3 tablespoons butter, ghee, or your favorite cooking oil to fry the pancakes

Directions

  1. Combine wet ingredients (yogurt, water, vinegar, eggs, and vanilla).
  2. Puree (or use whisk or egg beater).
  3. Set aside.
  4. Combine dry ingredients (coconut flour, tapioca flour, baking powder, baking soda, and salt).
  5. Set aside.
  6. Keep the two separate while heating skillet.
  7. Heat the skillet with butter, ghee, or your favorite cooking oil.
  8. Pour dry ingredients into wet ingredients and combine with a fork.
    Grain-free pancake batter
  9. Add additional water if the batter is too thick, a bit more coconut flour if it is too thin.
  10. Pour approximately 1/4 cup of batter onto hot skillet.
  11. Cook 2-3 minutes on each side.
  12. Remove and top with ghee, butter, drizzled honey, or fresh fruit, or enjoy them plain!

gluten-free and grain-free yogurt pancakes

Grain-free Pancakes
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Ingredients

  • 1/2 cup yogurt (goat yogurt, almond yogurt, coconut yogurt, or milk kefir)
  • 1/2 cup filtered water
  • 1 teaspoon raw apple cider vinegar
  • 3 pastured eggs
  • 1 teaspoon vanilla
  • 1/2 cup coconut flour
  • 1/2 cup tapioca flour
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/8 teaspoon salt
  • 2-3 tablespoons butter, ghee, or your favorite cooking oil to fry the pancakes

Instructions

  1. Combine wet ingredients (yogurt, water, vinegar, eggs, and vanilla).
  2. Puree (or use whisk or egg beater).
  3. Set aside.
  4. Combine dry ingredients (coconut flour, tapioca flour, baking powder, baking soda, and salt).
  5. Set aside.
  6. Keep the two separate while heating skillet.
  7. Heat the skillet with butter, ghee, or your favorite cooking oil.
  8. Pour dry ingredients into wet ingredients and combine with a fork.
  9. Add additional water if the batter is too thick, a bit more coconut flour if it is too thin.
  10. Pour approximately 1/4 cup of batter onto hot skillet.
  11. Cook 2-3 minutes on each side.
  12. Remove and top with ghee, butter, drizzled honey, or fresh fruit, or enjoy them plain!
6.6.15
http://it-takes-time.com/2016/04/07/grain-free-pancakes/

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Filed Under: Main Dishes, Recipes Tagged With: coconut, gluten-free, grain-free, paleo, pancakes, real, Real food, skillet, tapioca, yogurt

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Comments

  1. Carol@studiobotanica says

    April 10, 2016 at 11:19 am

    I cannot wait to try these! I have been craving pancakes for a couple of weeks..
    Question: Is tapioca flour different from cassava flour?
    While looking for cassava flour last week, I was told (in health food stores) that it’s the same
    as tapioca flour or starch. I do think that they may be able to be used interchangeably but
    curious re your opinion. Thanks Andrea

    Reply
    • Andrea Fabry says

      April 10, 2016 at 11:51 am

      I added this to the post. Tapioca is “starchier” than cassava flour. Cassava flour is derived from the whole root so offers more fiber and is, therefore, a healthier choice. I’m glad you clarified. I imagine cassava flour will work for this.

      Reply
  2. Emily @ Recipes to Nourish says

    April 12, 2016 at 1:31 pm

    These look delicious! Love that crispy outside and soft inside. Thanks so much for sharing this at Savoring Saturdays gluten free linky party! Hope you’ll join us again.

    Reply
  3. Jane A Gambill says

    April 14, 2016 at 7:53 pm

    Thank you for sharing this. I look forward to trying it!

    Reply
  4. Tabitha says

    April 30, 2016 at 7:33 pm

    Do you know if there is a way to make this GAPS approved? No tapioca?

    Reply
    • Andrea Fabry says

      May 1, 2016 at 8:29 am

      Hi Tabitha. I haven’t played around with this recipe to know. I might try garbanzo bean flour or Tiger nut flour – although those are questionable GAPS flours as well. Both are legumes and since Tiger nuts are so low in carbs – the flour might work. I’ll post it here if I experiment further.

      Reply
  5. K D says

    May 5, 2016 at 9:17 am

    Omg these are fantastic! You couldn’t taste the coconut flour, even if it did have a little different texture from it. You could feed these to the pickiest eater and they wouldn’t know the difference is you didn’t tell them (my husband lol) . I will definitely make again!

    Reply
    • Andrea Fabry says

      May 5, 2016 at 9:23 am

      Thank you for the feedback. So happy to hear!

      Reply
  6. Julia says

    May 20, 2016 at 1:28 pm

    These pancakes were amazing! I pureed all the ingredients in my Vitamix and it had the right consistency-not too thin; not to thick. Thanks for sharing this recipe with us. Next on the list is the sourdough pizza! Blessings!

    Reply
    • Andrea Fabry says

      May 20, 2016 at 2:24 pm

      Great feedback, Julia! Can’t wait to hear how you like the crust. 🙂

      Reply
  7. Arling salcedo says

    May 23, 2016 at 8:45 am

    I have been searching for an alternatives to a regular pancakes but once a that really full fill my stomach but also that we enjoyed and I FOUND IT!!! We love the pancakes, came out crusty, moisture, great flavor! easy and quick to cook, this is a keeper… I did 6 fair size pancakes, used grass fed butter, ones on the pan it grow quite big even though was not to much batter and was a small pan. Wondering how long the batter can stay at the refrigerator and if cooked pancakes can be frozen and how long?

    Reply
    • Andrea Fabry says

      May 23, 2016 at 8:48 am

      I’m so glad these work for you! I would not hesitate to freeze the pancakes. I’m not sure how long, but several months at least I would think. I tend to toss things after 5-7 days, but I think you’ll know if it is no longer good.

      Reply
  8. Arling salcedo says

    May 23, 2016 at 8:51 am

    I forgot to mention I used Greek Nonfat Yogurt, Plain , organic apple cider vinegar, Let do organic cocunut flour and Bobs Red Mills tapioca flour

    Reply
    • Andrea Fabry says

      May 23, 2016 at 9:41 am

      I’m so glad you shared these specifics! Thank you.

      Reply
  9. Susan says

    January 19, 2017 at 9:48 am

    What are the calories and the other nutritional values for this recipe? I just made them and OMG, they are wonderful–delicious, warm, and satisfying. My husband couldn’t believe they didn’t have wheat or rice flour in them! I can hardly wait until I make them for my friends.
    Thanks!

    Reply
    • Andrea Fabry says

      January 19, 2017 at 10:47 am

      The tapioca flour has approx 120 calories in the 4 ounces. The coconut flour is not many calories, nor is the rest of the recipe. For my son with type 1 diabetes, this is considered a low-carb food.

      Reply
  10. vivian says

    May 1, 2017 at 1:45 pm

    Have you thought about putting out a cookbook? Or do you have a favorite one you could recommend?

    Reply
    • Andrea Fabry says

      May 4, 2017 at 7:47 am

      There are so many great ones. I like this one:
      https://www.amazon.com/Heal-Your-Gut-Cookbook-Nutrient-Dense/dp/1603585613/ref=sr_1_3?ie=UTF8&qid=1493909176&sr=8-3&keywords=healing+gut+cookbook
      My son has also published a cookbook. Very simple to follow:https://www.amazon.com/Real-Food-Recipes-Millennials-Fabry/dp/1537665790/ref=sr_1_1?ie=UTF8&qid=1493909246&sr=8-1&keywords=real+food+recipes+ryan+fabry

      Reply
  11. Francine says

    October 27, 2017 at 10:36 am

    Oh my goodness, these are DELICIOUS!!! I tried them on my family and they couldn’t even tell it was grain free! If you don’t have tapioca flour, I’ve used arrowroot (same amount) in two batches now with no issues. Also, canned coconut milk works surprisingly well. I just added extra vinegar when I used it. Thank you so much for sharing this recipe! You have no idea how much I missed pancakes!

    Reply
  12. Kecia R Moore says

    January 30, 2019 at 11:39 am

    These turned out yummy, and my kiddos approve! I’m thankful to find a grain-Free pancake restaurant, that doesn’t have almond flour. Thanks a bunch for bringing a healthier option to our family. God bless you!

    Reply
    • Andrea Fabry says

      January 30, 2019 at 12:33 pm

      I’m so glad to hear, Kecia!

      Reply

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MEET ANDREA

I am a certified Building Biology Advocate, a former journalist, mother of nine, and avid CrossFitter who likes to think outside the box. After our family's health crisis in 2008, I learned to ask questions about what's in our food, our water, and our air. I hope to empower you as you seek to live safely in a complex world. Thankfully, small steps lead to big changes. Let's travel this road together, one step at a time.

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