Jun. 11. 2013
Written By:
McKel (Hill) Kooienga
McKel Hill Kooienga, MS, RDN, LDN

McKel Hill Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped and the Mindful Nutrition Method™

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.
  • 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
  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