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Eat Well Jun. 11. 2013
Breakfast

Coconut Flour Crepe-cakes

Jun. 11. 2013
Breakfast
McKel Hill

McKel Hill

MS, RDN, LDN, Dietitian

Coconut Flour Crepe-cake. it’s a combination of a crepe and a pancake, thinner than a pancake, but thicker than a crepe. These Coconut Flour Crepe-cakes are easy to roll, stack, fill with yummy things, and light enough to keep your digestion happy, especially from the high amount of fiber from coconut flour. Whether you’re trying to find a new low carb go-to mea or snack, or simply want something filling with fiber and protein, this may be your new favorite pancake!

As most of you know I’m a huge fan of pancakes, if not check here for my Simply Oat Pancakes and Savory Oat Pancakes where I share the love. Today I’m not here with pancakes on my mind, it’s all about crepes and my new found love of them. It began several months when we went on a road trip for a music festival with some dear friends in Knoxville, TN and stumbled upon this adorable and simply divine crepe shop the day of our departure. I had never had a crepe before (shocking, I know), but it was one of the best things I’ve eaten in a long time. It was the perfect mix of textures and flavors (which I’m all about), and endless fillings and toppings to suit anyones taste and diet preferences. After that enjoyable experience, my mind was set on re-creating a basic crepe recipe to go with anything BUT also be more healthy and nutrient dense. Herein lies, the Coconut Flour Crepe-cake.

What about coconut flour? Coconut flour has been one of my favorite baking flours to use as it’s gluten free, high fiber, contains healthy fats in the form of MCT’s (medium chain triglycerides), protein and not to mention the subtly sweet flavor of coconut! Coconut flour has quite an amazing nutrient profile for the serving size especially in comparison of white flour. Coconut flour can be found “raw”, which I prefer because less processing goes into the final product versus our Standard American Diet favorite of the refined, highly processed, gluten-ridden, and nutritionally devoid, white flour. Coconut flour is AWESOME in my book (amongst few other grain free flours).

Comparison of coconut flour with typical white flour:

  • Coconut flour | 2 Tbs.// 62 calories, 1.5g of fat, 8g of carbohydrates (8 coming from fiber!), 1g of sugar, and 4g of protein.
  • White flour | 2 Tbs.// 55 calories, 0g of fat, 11.5g of carbohydrates (0 from fiber), 0g of sugar, and 1g of protein.
    • calorie for calorie, coconut flour wins the nutrient density award amongst these two!


Topping & fillings for Coconut Flour Crepe-cakes |

  • Avocado } guacamole, mashed, slices, diced, etc.
  • Fresh fruit } berries, peaches, bananas, mangos, pears, apples, possibilities are endless!
  • Nut butters } almond, cashew, walnut, peanut butter, etc.
  • Sweet } raw cocoa powder mixed with your favorite yogurt (or non-dairy yogurt), raw cacao nibs, chocolate protein “pudding”
  • Dessert } fill with Dark Chocolate Avocado Mousse or coconut whipped cream and berries
  • Much more!

Coconut Flour Crepe-cakes
Recipe Type: entree, breakfast
Author: McKel Hill, MS, RD, LDN
Prep time:
Cook time:
Total time:
Serves: 1
A gluten free pancake/crepe loaded with fiber and protein from coconut flour.
Ingredients
  • 1/4 cup coconut flour
  • 3 egg whites
  • 1 whole egg
  • 1/2 large banana
  • 2/3 cup of vanilla almond milk (add more as needed to thin batter out)
  • 2 tablespoon ground flax seed
  • 1 tablespoon local honey (sugar free, stevia to taste)
  • 1 tablespoon organic coconut oil
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon of vanilla
  • dash of cinnamon
  • pinch of sea salt
  • coconut oil for the pan
Instructions
  1. Add all wet ingredients (almond milk, eggs, banana, and vanilla) in a large mixing bowl for beating or put in your Vitamix for a quick blend.
  2. Pour the wet ingredients into the bowl with your dry ingredients.
  3. Stir until well combined.
  4. Grease a large skillet with coconut oil.
  5. Pour about ¼-1/2 cup of the pancake batter onto the skillet (on medium heat)- you can adjust this amount depending on how large/small you like your pancakes.
  6. Cook until the right side up has small bubbles escaping.
  7. Flip and finish cooking until both sides are golden brown and fluffy.
  8. Note: these are very delicate so flip carefully.
  9. Top with your favorite toppings and enjoy!

Also note, I did not personally try these in the vegan version as I think eggs work best for this recipe, if you try with egg replacer or chia eggs share below! Do you like crepes? What are you favorite “fillings” to have in them? Share below, I’d love to hear your thoughts!

Happy crepe making!

xo McKel

The Recipe

Serves 1

Print

Ingredients:

  • 1/4 cup coconut flour
  • 3 egg whites
  • 1 whole egg
  • 1/2 large banana
  • 2/3 cup of vanilla almond milk (add more as needed to thin batter out)
  • 2 tablespoon ground flax seed
  • 1 tablespoon local honey (sugar free, stevia to taste)
  • 1 tablespoon organic coconut oil
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon of vanilla
  • dash of cinnamon
  • pinch of sea salt
  • coconut oil for the pan

Directions:

  1. Add all wet ingredients (almond milk, eggs, banana, and vanilla) in a large mixing bowl for beating or put in your Vitamix for a quick blend.
  2. Pour the wet ingredients into the bowl with your dry ingredients.
  3. Stir until well combined.
  4. Grease a large skillet with coconut oil.
  5. Pour about ¼-1/2 cup of the pancake batter onto the skillet (on medium heat)- you can adjust this amount depending on how large/small you like your pancakes.
  6. Cook until the right side up has small bubbles escaping.
  7. Flip and finish cooking until both sides are golden brown and fluffy.
  8. Note: these are very delicate so flip carefully.
  9. Top with your favorite toppings and enjoy!

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Did you try it out?

Share Your Thoughts & Images

  • Kayla

    Would this recipe be okay to make ahead for batch prepping or freezing?

    • I haven’t personally tried making this for future use, but it’s sure worth trying it out to see if it’ll hold up! If worse comes to worse, you can just use it as “cereal” or crumbs haha

  • Chris

    Does the vegan version work? Other times, similar recipes never cook.

    Thanks!

    • Again, I have not personally made this vegan as I think the eggs bring the right texture to create these pancakes and allow them to rise, but please try if you’d like. I’d love to hear your experience. Thanks for stopping by!

  • McKel-

    Just curious as to why you sometimes use egg whites and sometimes whole eggs? Recipes look delicious!

    Jane

    • Great question, egg whites give the pancakes/crepe-cakes a very fluffy texture and not to mention a huge boost in protein. I love the egg yolks as well because they’re highly nutritious. Thanks for asking and stopping by, come back soon 🙂

      • angie

        So are you saying we can use the whole egg? I’d prefer that, or give me a recipe for just 3 yolks for same day! lol!
        thanks! just found your website & am loving your ideas! well done!

        • Haha yes, I’m saying use 1 whole egg and the remaining are egg whites. Don’t be afraid of the yolk, yes they contain some cholesterol but they also contain amazing nutrients! Thanks for stopping by and come back again soon 😉

  • sha_lalala

    Hi does the recipe work with 2 egg whites instead?

    • I haven’t tried it using 2 egg whites, but please try! You will want to reduce the amount of coconut flour OR possibly add in more liquid to make up for the lack of used egg whites. Let me know how it turns out! Thanks for stopping by and come back soon 😉

  • Gwen

    I made this for dinner tonight 🙂 The pancakes didn’t taste too good but I topped them with hummus, avocado and tomato and it tasted pretty nice in the end. I don’t mind though because it’s so nutritious but I wonder why it did taste a little.. bitter? I think bitter not sure how to describe the taste haha
    Anyways love your blog I’m so happy I found it I’ve already learned so much!
    !
    xx

    • Oh bummer! They shouldn’t be bitter at all, actually, coconut flour has a very nice sweet flavor to it especially when you’re also using the almond milk which also has a natural sweetness to it. Be sure you’re using a good quality coconut flour in the mix, that will make a difference! Glad you enjoyed them in the end. Thanks for stopping by and come again 🙂

  • Andrea

    These seem simple and nutritious! Thought about making them this weekend, but I would like to try them with the red pepper compote. Not sure how to mix that together though..

    • Excellent! You can top them with anything you have on hand, hummus, dips, sauces, etc. Red Pepper Compote isn’t a recipe I have on here but basically it’s roasted peppers pureed with spices.

  • Zane

    Hey, I followed the recipe accurately and my crepes crumbled apart on the pan! What do you think went wrong? The batter was really thick and I didn’t know whether to add more milk or eggs

    • Since coconut flour is high fiber it loves water- add more milk next time, the batter should be thin as the recipe says. Hope it works next time! Thanks for sharing your feedback 🙂

  • Kelly Lewis

    I made these last night and they were amazing! Just wanted to know what the serving size was for the nutritional information? I added up all the ingredients on my app and it came up to 500 calories for the entire batch.

    All in all still a great recipe 🙂

    • Hi Kelly,
      I’m so glad you liked them! Actually I’m in the process of taking down all nutrition information on recipes since they’re so many variations. If you were to add this up (coconut oil is for pan greasing) it’d be around 400-500kcal depending on coconut flour used, etc. Thanks for stopping by 🙂

  • Thank you for this delicious recipie! I’ve just begun to experiment with coconut flour, and this was my most successful venture yet! Perfect meal for a post run breakfast. Have a wonderful spring day

  • Deb

    Is there anything I can use besides a 1/2 banana? I can’t wait to try these if you can suggest a substitute!

    • You can try adding applesauce, pumpkin puree, or 2tbs. flax seed + 6 tbs. water instead- please let me know if that works out okay!

  • Maja Popov

    Hi McKel,

    I’ve made these pancakes before following your recipe and they turned out delicious! I would like to try them with the chia eggs instead of eggs but I’m not sure how many to use. 2 or 3 chia eggs?

    Look forward to hearing from you!

    Maja

  • pam wright

    I made this for breakfast, topped with apples and a tablespoon of maple syrup. I really like the pancakes, but it makes a lot – could serve two! 🙂

    • It totally could, the coconut flour really bulks up the pancakes making it really filling!

  • I adore coconut flour crepes! These look delicious!

  • Audra

    Could you sub something for the banana? My son has lots of allergies, including wheat, dairy, soy, oats, avocados and bananas. I’m always looking for ways to get fat into his diet and love coconut! Any ideas for a good sub? Thanks!

    • Great question! I hate to say I haven’t tried it with another fruit, BUT give fresh pureed pear or applesauce a go and let me know how it turns out! If all else fails with pancakes, you can always just “saute” it in the pan into a lovely little mash 😉

  • Sarah

    Second time trying this recipe. I can’t seem to get these guys to stay together and they end up as a pile of substance vs a crepe. ???? I really love the idea of coconut though, the crumbs are tasty.

    • McKel Hill

      These are very delicate and tricky to flip over- I find that making sure the pan is greased well with coconut oil really helps! If anything sometimes they turn out perfectly for me and sometimes they crumble and I use them as a topping on a smoothie bowl or drizzle honey on top and enjoy it that way 😉

  • Lourdes

    Hi, there is something I don’t understand. In the ingredient list you mention 1 Tbsp of honey and 1 Tbsp pf coconot oil + coconut oil for greasing. However, when you mention between parenthesis the wet ingredients you do not include the coconut oil and the honey… Could you clarify me when to use these ingredients? Thank you!!

    • McKel Hill

      All the “wet ingredients” are just mixed together, it’s a super simple batter! You’ll just need extra coconut oil for greasing the pan 🙂