Fiber-Rich Pumpkin Coconut Flour Pancakes with Peanut Butter & Raw Honey Syrup
Every once in awhile I have a taste for pancakes. Because they are 100% pure refined carbohydrate, traditional pancakes tend to leave me feeling stuffed, yet unfulfilled. I’m not sure about you…but when I eat, I want it to count!
I went on the hunt for a pancake recipe that not only offered nutrition, but one that had some muscle too. The recipe below is a compilation of several with the addition of two secret ingredients (psyllium husk powder and ground flax seed…shhh!) to bump up the fiber content, which works to stabilize blood sugar.
Oh, I almost forgot…the Peanut Butter & Raw Honey Syrup! Seriously, what are pancakes without syrup?
I used to have a total crush on maple syrup. But just like traditional pancakes, syrup is pure carbohydrate- so all it does is drive up the blood sugar even higher than before.
I created a much healthier syrup solution. Simply whisk together slightly warmed fresh ground peanut butter (you could also use almond, cashew or sunflower butter), warmed unsweetened coconut milk, and just a touch of raw honey (or maple syrup). Trust me, your pancakes won’t miss being drowned in maple syrup.
I have a feeling you’ll ♥ this recipe.
| Prep Time | 10 minutes |
| Cook Time | 15 minutes |
| Servings |
servings (serving size: 2 pancakes + 2 tbsp. syrup)
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- unrefined coconut oil
- 1/2 cup canned pumpkin (NOT pumpkin pie filling)
- 3 organic free-range eggs
- 1/2 cup unsweetened coconut milk
- 1 tbsp. pure maple syrup or raw honey
- 1/2 tsp. pure vanilla extract
- 1/2 tsp. baking soda
- 1/2 tsp. cinnamon
- 3 tbsp. coconut flour I like Nutiva brand coconut flour
- 2 tbsp. ground flaxseed
- 1 tbsp. psyllium husk powder I use NOW brand psyllium husk powder
- 1/4 tsp. Sea salt
- 1/4 cup fresh ground peanut butter
- 1/2 cup unsweetened coconut milk or more/less to reach desired consistency
- 1 tbsp. raw honey you can use pure maple syrup if desired
Ingredients
Pancakes:
Peanut Butter & Raw Honey Syrup:
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- Heat large frying pan over medium heat and grease with a teaspoon or two of coconut oil.
- In a large bowl, mix pumpkin, coconut milk, eggs, maple syrup or honey, and vanilla until combined.
- In a smaller bowl, combine baking soda, cinnamon, coconut flour, flax seed, psyllium husk powder and salt. Make sure no lumps are remaining.
- Fold the flour mixture into the wet mixture, taking care not to overmix.
- Place ¼ cup of the batter on the preheated pan. Gently pat the top of the pancake with the bottom of the measuring cup to flatten just a bit. Cook 5 minutes or until pancakes begin to bubble in the center. Flip and cook 3 minutes on the other side until lightly browned.
- Add peanut butter and coconut milk to a microwave-safe bowl or liquid measuring cup. Microwave for 30 seconds or until warm. Stir together until combined. Stir in honey.
Nutrition Facts per serving (2 pancakes + 2 tbsp. syrup): Calories: 280; Total Fat: 17 grams; Saturated Fat: 6 grams; Sodium: 302 mg; Potassium: 180 mg; Total Carbohydrate: 23 grams; Dietary Fiber: 9 grams; Net Carbohydrates: 14 grams; Sugar: 9 grams; Protein: 11 grams
I’ve lost track of the number of people over the years who’ve shared just how little time they take for themselves. In fact, most take ZERO! Some wear it proudly like a badge of honor, while others are quite embarrassed. They tell me how many hours they work each week and the number of activities their children are involved in. One woman I spoke to the other day works two jobs and over 70 hours a week to make ends meet!
