Paleo Oven Pancake With Coconut Flour Recipe

I combined nutrient-dense coconut flour and apples into Coconut Flour Pancakes that bake in the oven from a single bowl, upending everything I thought a weekday breakfast could be.

I almost skipped this apple paleo oven pancake, but Im glad I didnt. The coconut flour gives the cake a slightly dense, almost custardy texture that still feels light when you bite it, and the grated apple sneaks in bursts of bright, tangy sweetness.

It bakes up like a big, forgiving pancake so you can be messy and nobody will notice, which is my kind of win. I love testing small tweaks and this one made me rethink what a simple breakfast can do.

If you like easy weekend experiments, this little Paleo Breakfasts gem will make you curious to try it again.

Ingredients

• Eggs add protein and structure, help the pancake rise and hold together.
• Coconut flour gives fibre, subtle sweetness and soaks up extra moisture.
• Coconut oil adds healthy fats and a mild tropical flavor, it’s yummy.
• Almond or coconut milk keeps batter smooth and adds light creaminess, no dairy.
• Maple or honey sweetens naturally, giving caramel notes and balanced sweetness.
• Grated apple brings moisture, fresh sweetness and a tiny bit of fiber.
• Warm spices like cinnamon nutmeg boost flavor without added sugar, aromatic.
• Aluminum free baking powder helps lift without off tastes, gives lightness.
• Sea salt enhances sweetness and balances flavors, tiny but important.

Ingredient Quantities

• 4 large eggs
• 1/3 cup coconut flour
• 1/2 cup unsweetened almond milk or canned coconut milk
• 3 tablespoons melted coconut oil
• 2 tablespoons pure maple syrup or honey
• 1 teaspoon vanilla extract
• 1 teaspoon aluminum free baking powder
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon fine sea salt
• 1 medium apple about 1 cup grated or thinly sliced
• 1/8 teaspoon ground nutmeg optional

How to Make this

1. Preheat oven to 375°F (190°C) and put a 9 inch cast iron skillet or ovenproof baking dish inside to heat while you mix things up.

2. In a medium bowl whisk 4 large eggs, 1/2 cup unsweetened almond milk or canned coconut milk, 3 tablespoons melted coconut oil, 2 tablespoons pure maple syrup or honey and 1 teaspoon vanilla extract until smooth; room temp eggs mix easier so try to use them that way.

3. In another bowl sift or whisk together 1/3 cup coconut flour, 1 teaspoon aluminum free baking powder, 1/2 teaspoon ground cinnamon, 1/8 teaspoon ground nutmeg (optional) and 1/4 teaspoon fine sea salt so there are no lumps.

4. Add the dry mix to the wet and whisk briskly; the batter will thicken as the coconut flour absorbs liquid so let it sit 3 to 5 minutes. If it seems too thick, add a tablespoon or two of milk, but don’t make it runny.

5. Peel and either grate or thinly slice 1 medium apple (about 1 cup). If you grate it give it a quick squeeze to remove excess juice but don’t dry it out completely, then fold the apple into the batter. If you prefer slices you can toss them in a little cinnamon and use them on top or saute them briefly in a bit of coconut oil for caramel flavor.

6. Carefully remove the hot skillet from the oven, add a little of the melted coconut oil to coat the bottom and sides, then pour the batter in and spread evenly. Arrange extra apple slices on top if you like.

7. Bake 18 to 25 minutes until puffed, golden and a toothpick in the center comes out mostly clean. Ovens vary so start checking at 18 minutes, it’ll deflate a bit as it cools.

8. Let it rest 4 to 5 minutes in the pan so it firms up, then run a spatula around the edges and slide onto a serving plate. Serve warm with extra maple syrup or whipped coconut cream and a sprinkle of cinnamon. Leftovers reheat well in the oven to get the edges crisp again.

Equipment Needed

1. Oven and a 9 inch cast iron skillet or ovenproof baking dish to heat up while you mix things.
2. 2 mixing bowls (one medium for the eggs, one for the dry ingredients).
3. Whisk (or a sifter if you prefer to sift the dry mix).
4. Measuring cups and spoons.
5. Grater or sharp knife plus a cutting board for the apple.
6. Rubber spatula or spoon to fold the apple into the batter and to scrape the pan.
7. Oven mitts or thick kitchen towels for handling the hot skillet.
8. Toothpick or cake tester to check doneness.

FAQ

Paleo Oven Pancake With Coconut Flour Recipe Substitutions and Variations

• Eggs (4), substitute: 4 “flax eggs” (1 tbsp ground flax + 3 tbsp water per egg, whisk and rest 5 minutes), or 4 chia eggs using the same ratio, or about 1 cup mashed banana or applesauce (roughly 1/4 cup per egg) for a sweeter, denser cake.
• Coconut flour (1/3 cup), substitute: 1 cup almond flour, but note it is not 1 to 1 so the batter will be looser; reduce one egg or add 2 to 3 tbsp extra liquid if needed. Another option is cassava flour, start with a similar volume and adjust because texture changes fast.
• Unsweetened almond milk or canned coconut milk (1/2 cup), substitute: any unsweetened nut milk like cashew or macadamia milk, or use 1/2 cup full fat canned coconut milk for a richer result, or thin dairy free yogurt with a little water to reach 1/2 cup.
• Pure maple syrup or honey (2 tbsp), substitute: 2 tbsp date syrup, about 1/4 cup mashed banana for natural fruit sweetness, or 2 tbsp coconut sugar (reduce some liquid when using a dry sweetener), or 1 to 2 tbsp monk fruit syrup for a low sugar option.

Pro Tips

– Use room temp eggs or warm them quick by setting the whole carton in warm tap water for 5 to 10 minutes. Cold eggs make the batter lumpy and they dont whip as smooth so you end up with weird texture.

– Measure the coconut flour carefully. Spoon it into the cup then level it off, dont scoop. Let the mixed batter sit 3 to 5 minutes so the flour can hydrate, then if it seems really thick add a tablespoon or two of milk at a time till it loosens. Too much liquid makes it soggy though so go slow.

– For the apple: grate it if you want moist pockets, squeeze just enough juice out so it isnt soupy. If you like caramel flavor toss thin slices in a little coconut oil and maple syrup and quick sauté till golden, then put them on top. Use a firm, slightly sweet apple so it holds up while baking.

– Heat the pan well then grease it good so nothing sticks, and check early while baking since ovens vary. If the top browns too fast tent it with foil. Let the dish rest a few minutes after it comes out so it firms up before you cut, and reheat leftovers in the oven to get the edges crisp again.