Egg-Free COP Pancakes

Egg-Free COP Pancakes

Egg-Free COP Pancakes

Serves 6

Ingredients:

  • 1/3 c quick-cooking (instant) oats , gluten-free
  • 1 Tbsp chia seeds
  • 1/3 c vanilla protein powder of choice (I used a vanilla whey isolate; about 25 grams of protein)
  • 2 Tbsp coconut flour
  • 1/4 tsp baking soda
  • 2/3 c vanilla coconut milk, unsweetened (from the carton, not can)
  • 1/4 c pumpkin puree
  • 1 tsp pure vanilla extract

Preparation:

  1. Add the first 5 (dry) ingredients to a bowl and stir to blend.
  2. Add the remaining wet ingredients and stir to blend.
  3. Heat a skillet over medium (or medium high) heat. After the skillet is heated, add a fat of choice on the skillet such as a coconut oil spray, coconut oil, butter, etc.
  4. Spoon the mixture into ~3 inch diameter dollops onto the skillet. Let cook for 3-5 minutes and then flip to cook for another 3-4 minutes until done. You can lightly flatten with a spatula after flipping.
  5. Serve with toppings such as raw cacao nibs, full-fat yogurt, nut or seed butter, pastured butter, ghee, hemp hearts, mashed berries, or chopped pecans. 

Nutritional value per pancake (1/6 of recipe):

  • 70 calories
  • 7 gm carbohydrate (3 gm fiber, 1 gm sugar)
  • 6 gm protein
  • 2 gm fat
  • A metabolically efficient1:1 ratio of carbohydrate to protein