AIP Pancakes (Grain-free, Gluten-free, Paleo)
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Updated Jan. 10 2020
These AIP Pancakes are:
* Grain-free and Gluten-free
* Require only 3 main ingredients
* Naturally sweetened
* Vegan, Paleo, and Top 8 Allergy Free
If you read my Grain-free Crackers post, you know that when we discovered plantains our lives changed, especially when we were following an AIP diet (which stands for Autoimmune Protocol Diet). Plantains look a lot like bananas and you can find them in most grocery stores. However, unlike bananas, plantains are generally cooked prior to eating. They are very versatile; you can make great fried tostones from green plantains, or once they are ripe you can fry them in a little bit of coconut oil or olive oil and sprinkle with cinnamon. However, one of my favorite ways to use them is in baking. Because they make a great flour and egg substitute, I love to make grain-free crackers, bread, and pancakes from them.
Ingredients and Directions for AIP Pancakes
These AIP pancakes only require 3 main ingredients and are grain-free, refined sugar-free (they are naturally sweetened), and top 8 allergens free. They are also a great option for vegan pancakes and healthy pancakes. They will not be as fluffy as regular pancakes, but they will still taste amazing.
Ingredients that you for these AIP Pancakes
Plantains
Coconut flour
Tapioca flour or Arrowroot flour
Vanilla
Cinnamon
Baking powder or Baking soda +Cream of tartar *
Important Notes:
* Since the ripe plantains are naturally sweet, you don’t need any extra sweetener.
* When you pick your plantains look for yellow ones that are soft at touch. If they are hard, you can still use them, but they will be starchier, and your batter might be too dry. If that happens you will need to add extra liquid like water or coconut milk to your batter.
* Baking powder is not suitable for the AIP elimination phase, since it contains cornstarch and the corn -free versions contain potato starch. However, if you are passed the elimination phase, you can use baking powder if you don’t react to it. If you can’t use baking powder, you can easily replace it with baking soda and cream of tartar. The recipe will work fine without baking powder or the substitutes, the pancakes might just turn a little denser.
Direction on how to make these delicious AIP pancakes
Step 1
Peel the plantains and cut them in chucks to be able to fit in your food processor or blender.
Step 2
Blend until smooth. Add the blended plantains to a bowl.
Step 3
Add the tapioca flour, coconut four, cinnamon, vanilla, and baking powder (baking soda + cream of tartar for the AIP pancakes), and mix until all ingredients are incorporated with the plantains.
Notes:
*Your batter will be thick, almost like a sticky dough, and not runny like regular pancake batter. You want to be sure it is a wet batter/ dough that if you touch will be sticky. If the batter is not wet at all, too dry, crumbly, you will want to add some water or coconut milk to it. Start with 1-2 tbs. first, and more if needed.
*Let the batter sit for few minutes, to give the baking powder time to work. It will make your pancakes rise and feel more fluffy and light.
Step 4
Meanwhile, heat 1 tbsp. coconut oil or olive oil in an iron skillet or nonstick pan, under medium heat.
For each pancake scoop about 2 tbsp. of batter into the skillet. Cook the pancake on one side for 2-3 mins, until the edge appears dry and the top looks less doughy. Flip carefully with a wide spatula, by placing the spatula slowly under the pancake. Depending on your skillet, the pancake might stick. Cook on other side for 1-2 mins more, until browned.
Step 5
Transfer to a platter or baking sheet. Continue cooking the remaining batter, adding more oil when needed.
Serve warm with maple syrup, honey, jam, fresh or frozen fruit.
Check out this list of 13 trusted online sources where you can order grass-fed & finished beef, free-range organic chickens, pork, or wild-caught salmon.
Other AIP Friendly Recipes you will absolutely love:
PALEO GROUND BEEF AND SWEET POTATO MEAL
MONGOLIAN BEEF AND BROCCOLI STIR FRY
DAIRY-FREE VEGAN CHOCOLATE TAPIOCA PUDDING
If you make something from Allergyummy, please comment below with questions and your experience. I would love to hear from you. Don’t forget to rate the recipe and tag us on Instagram @allergyummy or use the hashtag #allergyummy. Also, follow along on Pinterest and Facebook for more allergy friendly, healthy recipes inspirations.
These AIP Pancakes are delicious and require only 3 main ingredients. Naturally sweetened they are an easy and filling healthy breakfast. These AIP Pancakes are also Vegan, Gluten-free, Dairy-free, and Egg-free.
- 3 yellow or ripe plantains
- 1/2 cup coconut flour
- 1/2 cup tapioca flour or arrowroot flour
- 1 tsp vanilla
- 1 tsp cinnamon
- 1 tbsp baking powder 1 tsp. baking soda + 2 tsp. cream of tartar
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Peel the plantains and cut them in chucks to be able to fit in your food processor or blender. Blend until smooth. Add the blended plantains to a bowl.
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Mix in the vanilla and cinnamon.
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Add coconut flour, tapioca flour, and baking powder. Whisk well until the flour is well incorporated.
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Let the batter sit for few minutes, to give the baking powder time to work. It will make your pancakes rise and feel more fluffy and light.
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Meanwhile, heat 1 tbsp. coconut oil or olive oil in an iron skillet or nonstick pan, under medium heat.
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For each pancake scoop about 2 tbsp. of batter into the skillet. Cook the pancake on one side for 2-3 mins, until the edge appears dry and the top looks less doughy.
-
Flip carefully with a wide spatula, by placing the spatula slowly under the pancake. Depending on your skillet, the pancake might stick. Cook on other side for 1-2 mins more, until browned.
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Transfer to a platter or baking sheet. Continue cooking the remaining batter, adding more oil when needed.
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Serve warm with maple syrup, honey, jam, fresh or frozen fruit.
how many pancakes does this recipe make?
Hi Melonie, I apologize for late reply. The recipe will make around 8-10 pancakes (the size what you see in the images on the post). I hope you liked it and worked great for you. Let me know if you have any other questions.
Are these good to make and then freeze for another day?
Joey, I had never freeze them, since my kids eat them right away, but I think you can definitely freeze them, for later. I think freezing the pancakes will be better than refrigerated them.
These are great and freeze well. I substitute the fresh plaintains with 1/2 cup green plaintain flour and add water until you get the right consistency, yum!
Can I substitute coconut flower for the tapioca/arrowroot flour ?
I meant to say if could Can I substitute casava flower for the tapioca/arrowroot flour ?
I haven’t tried them with cassava flour yet.If you want to substitute with cassava flour, I would use it instead of coconut flour and tapioca flour. But you can experiment and see what works best for you. I think this recipe is very forgiving on type of flour you use, since the main ingredient are the plantains.
Just made this recipe and it’s amazing! I did replace a tiny bit of tapioca flour (about 2 table spoons) with Tigernut flour as I ran out of tapioca. I also added frozen blueberries to the batter before frying them. The batter is more like a dough so you can roll each pancake to a ball shape and then flat them out in the pan.
As I’m in Australia I couldn’t find plantains so used regular bananas. I’m so happy I found this recipe!!! Thank you!
Linda, so glad you love the recipe and it worked with bananas and tigernut four.
Turned out very well! My wife is Ecuadorian, so plantains are very common in her cuisine. It had a nice texture and sweet taste which was just right. Thanks for posting.
Andrew, thank you so much for your feedback. So glad you liked the pancakes. I am sure your wife makes delicious meals from Ecuador.
The pancake recipe I’ve ever tried! Are you on insta so I can tag?
Hi Nicole, yes you can find us @allergyummy on Instagram or click the Instagram link at the top of the page. And thank you for the tag, glad you enjoyed the recipe
I have started AIP diet and I am looking forward to trying this recipe as I love plantains. I want to know what jam you added to it and if you had a recipe for it.
Hi, the jam is not AIP compliant. It’s made from fresh berries, maple syrup, and chia seeds. However, once you can add chia seeds back into your diet, it’s a delicious and healthy jam. Hope you see great improvement in your health on this diet. We used this pancake recipe a lot for the kids, when we follow it, and all of them loved it.
Is there a way to use green banana flour rather than fresh plantains in this recipe?
Hi, I think that will work, but I have never tried it with the green banana flour. Let me know if you get to try it and what results you get. I do think that you will need to change the liquid amount, since the plantains offers some moisture to the pancakes.
This looks so good! Do you use plantains as a substitute in any other recipes?
I love to make these Blueberry Breakfast Bars with plantains. They don’t need extra sweetener and my whole family loves them. https://www.allergyummy.com/recipes/healthy-blueberry-bars/
Thanks for sharing! Do they keep long?
They taste better when you eat them immediately, but they will keep for a couple of days in the fridge. If you want to make them ahead, you could freeze them,they will keep their freshness better than in the fridge.