• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Pure and Simple Nourishment
  • About
    • Meet Dr. Erin Carter
    • My Food Philosophy
    • Press and Publications
    • Contact
  • Free Resources
  • Recipes
    • Holidays
      • Fall
      • Thanksgiving
      • Christmas
    • Breakfast
    • Main Course
    • Dessert
    • Sauces and Dips
    • Side Dish
    • Drinks
    • Vegetables
    • Snack
    • Meat and Fish
    • Recipe Wrap-Ups
    • SCD
    • GAPS
    • Whole30
    • AIP
    • Vegan
    • Paleo
    • Dairy-Free
    • Gluten-Free
    • Low FODMAP
    • Refined-Sugar-Free
  • Health
    • Health Information
    • Book Club
  • Nutrition
  • Favorites
    • Books
    • Tools
    • Skincare
  • Work With Me
    • Services
    • Skin Care Quiz
    • Contact
  • Skin Care
  • Weekly Workouts
menu icon
go to homepage
  • Mother's Day
  • Recipes
  • Health Information
  • Meet Dr. Erin Carter
  • Services
    • Facebook
    • Instagram
    • Pinterest
    • TikTok
  • subscribe
    search icon
    Homepage link
    • Mother's Day
    • Recipes
    • Health Information
    • Meet Dr. Erin Carter
    • Services
    • Facebook
    • Instagram
    • Pinterest
    • TikTok
  • ×
    Home » Recipes » Breakfast

    Plantain Pancakes

    Modified: Sep 22, 2022 • Published: Oct 21, 2014 by Dr. Erin Carter • This post may contain affiliate links • 6 Comments

    54 shares
    • Share11
    • Yummly
    • Tweet
    Jump to Recipe Print Recipe
    A stack of plantain pancakes topped with fresh strawberries.

    What is so special about these particular pancakes do you ask? Well for one they are made with plantains (you curious yet?) and they are also egg free and compatible with the paleo autoimmune protocol (AIP). I have to say I was pretty impressed with how these turned out. I made a large batch so I have been eating them as snacks all week. Yum. I like to top mine with bacon fat (trust me it's delicious), nut butter or my chia seed jam. But other options would include coconut butter, maple syrup, apple butter, fresh fruit or honey. The possibilities are endless!

    I am probably one of the last paleo bloggers to jump on the pancake bandwagon. Oops! There are so many great recipes out there already but most of them contain eggs so I just never got around to trying them out. But since I have discovered the miracle of the gelatin egg I have been incorporating this superfood into so many recipes that would normally require eggs and I wouldn't be able to eat.  My Harvest Bread with Apple Coconut Icing or Egg Free Cauliflower Pizza Crust are prime examples. And if you are not familiar with the miracle that is the gelatin egg, simply head down to the directions to learn how to make this life changing ingredient.

    I would love to hear what you think of this recipe when you try it. And as always I would be thrilled if you followed me on Pinterest, Instagram and Facebook!

    Happy Eating Everyone!

    Recipe

    Plantain Pancakes

    You are going to love these plantain pancakes. Easy to make they are a healthy breakfast or snack option that can be served in so many ways.
    5 from 1 vote
    Print Pin Rate
    Course: Breakfast, brunch
    Cuisine: American
    Diet: Diabetic, Gluten Free
    Prep Time: 5 minutes minutes
    Cook Time: 8 minutes minutes
    Servings: 8
    Calories: 166kcal
    Author: Dr. Erin Carter

    Ingredients

    • 2 cups chopped green plantains (peel removed)
    • 3/4 cup full fat coconut milk
    • 1/4 cup coconut oil, melted
    • 1/3 cup apple sauce
    • 1 egg
    • 1/4 cup coconut flour
    • 1 teaspoon vanilla extract omit for AIP
    • 1/2 teaspoon baking soda
    • 1/2 teaspoon ground cinnamon
    • 1 pinch sea salt

    Instructions

    • Place the peeled, chopped plantains and coconut milk in your food processor or high powered blender and blend until smooth.
    • Transfer the blended ingredients to a large bowl and add the remaining ingredients and stir well with a spoon to combine until you have a smooth batter.
    • Turn your griddle or frying pan with coconut oil onto medium heat. 
    • Scoop the dough onto the griddle to form circular/pancake shapes.
    • Cook each pancake for approximately 3-4 minutes per side, or until cooked through.
    • Remove from heat, serve and enjoy!

    Notes

    1. Nutritional values are an estimate and will vary depending on the exact ingredients used. 
    2. Store these pancakes in the fridge in an air tight container for up to 5 days. 

    Nutrition

    Calories: 166kcal | Carbohydrates: 16g | Protein: 2g | Fat: 12g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 86mg | Potassium: 236mg | Fiber: 2g | Sugar: 8g | Vitamin A: 420IU | Vitamin C: 7mg | Calcium: 7mg | Iron: 1mg
    Tried this Recipe? Pin it for Later!Mention @pureandsimpleno or tag #pureandsimpleno!

    DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

    Reader Interactions

    Comments

    1. Erin Carter

      November 11, 2014 at 2:33 pm

      Hi JyotiI have not tried either of those substitutions in this particular recipe but if I was going to choose one I would try the flax seed first. Chia seeds should also work if you wanted another option! Hope that helps 🙂

      Reply
    2. Jyoti

      November 11, 2014 at 1:25 pm

      Can you use agar agar or flaxseed instead of gelatin? Thank you!

      Reply
    3. Tessa Domestic Diva

      October 29, 2014 at 2:34 am

      we ask people to put a link back the party where you shared it, that way other people can find us too! Say something like, " This post was shared at Allergy Free Wednesday," and then link to the party at one of our blogs!

      Reply
    4. Erin Carter

      October 28, 2014 at 8:09 pm

      Glad you liked them Tessa! I would be thrilled to have these on Allergy Free Wednesday. Let me know if you need me to do anything 🙂

      Reply
    5. Tessa Domestic Diva

      October 28, 2014 at 3:13 pm

      ps, I would like to feature these on Allergy Free Wednesday this week, let me know if you get a link back in your post!

      Reply
    6. Tessa Domestic Diva

      October 28, 2014 at 3:12 pm

      yum! these are tasty, thanks! i used palm shortening, did the whole thing in my blendtec

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    A photo of Dr. Erin Carter wearing a floral dress in her kitchen.

    Hi everyone!

    My name is Dr. Erin Carter and I am so thrilled you are here. I am a physician with specialties in both internal medicine and rheumatology, and I believe that food and healthy living are forms of medicine. In my spare time I share health information and delicious, healthy recipes here on Pure and Simple Nourishment.

    More about me

    Mother's Day Recipes

    • A pan filled with cooked dairy free scalloped potatoes garnished with fresh thyme.
      Dairy-Free Scalloped Potatoes (gluten-free, vegan & paleo)
    • A lemon lavender cookie on a baking sheet with a bite out of it and surrounded by lemon slices.
      The Best Lemon Lavender Cookies (gluten-free option)
    • A stack of five cassava flour chocolate chip cookies.
      Cassava Flour Chocolate Chip Cookies (egg-free, gluten-free)
    • A jar of raspberry chia pudding topped with fresh raspberries and white chia seeds.
      5 Ingredient Raspberry Chia Pudding
    • A bowl of coconut whipped cream.
      Easy Coconut Whipped Cream (vegan, dairy-free)
    • A glass dish filled with a bacon and vegetable egg casserole.
      The Best Bacon and Vegetable Egg Casserole

    Health Info

    • A collage of many different sunscreen bottles with the title The Best Safe Sunscreens Over them.
      11 Non-Toxic Sunscreens (tried and tested)
    • Four women in their underwear with the title The Best Non Toxic Period Underwear over them.
      10 Non-Toxic Period Underwear Brands - PFAS Free
    • Pots and pans stacked on top of each other in black and white with the title "is ceramic cookware safe?" above them.
      Is Ceramic Cookware Safe? Which Brands Are & Which Brands Aren't
    • A collage of body washes with the title "Non-Toxic Body Washes" over them.
      The 9 Best Non-Toxic Body Washes of 2025 (Tried & Tested)

    Popular Recipes

    • A paleo apple pie bar with a bite out of it and pieces of cooked apples beside it.
      The Best Healthy Apple Pie Bars (gluten-free, vegan & paleo)
    • A gluten free burger in a bun with lettuce, tomato and ketchup.
      The Best Gluten-Free Burgers Recipe (so juicy!)
    • A loaf of gluten free chocolate chip banana bread cut into pieces.
      The Best Gluten-Free Chocolate Chip Banana Bread (dairy free & paleo)
    • A paleo chocolate chip zucchini muffin with a bite out of it.
      Gluten-Free Chocolate Chip Zucchini Muffins (dairy-free & paleo)
    • A bowl of Whole30 asian coleslaw with dressing being poured on it.
      The Best Healthy Asian Coleslaw Salad
    • A jar of berry cheesecake overnight oats topped with fresh berries with a spoon in it.
      The Best Berry Cheesecake Overnight Oats

    Footer

    featured on:

    Sign up for emails and updates!

    Sign me up!
    • Privacy Policy
    • Accessibility Policy
    • Contact
    • Services
    • ↑ back to top

    Some of the links on this website are affiliate links whereby we make a small percentage if you purchase the product through that link. It does not cost you anything extra and helps us keep this website running. As an Amazon associate we earn a small percentage from qualifying Amazon purchases.

    Copyright © 2025 Pure & Simple Nourishment - Powered by Feast+

    • 11
    54 shares
    54 shares
    • 11

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required