The Best Allergy-free Pancakes EVER!

With the blend of allergies my son has, we have forsaken him access to anything with grains, eggs, dairy, nuts, soy, refined sugar and other ingredients. While the rest of the family had been able to enjoy coconut waffles/pancakes (which are made with generous amounts of eggs and pastured butter), my son felt very left out. Mad searches for recipes led to numerous failed attempts to substitute ingredients and make a palatable pancake that actually had the structure and close texture to the pancake (he wanted to be able to pick them up and eat them with his hands like everyone else). So I began experimenting over the course of a few Sundays (the day I usually make waffle/pancake for breakfast). The recipe below is probably my only 100% self-creation. The texture is not exactly like a fluffy pancake, but it can be picked up and dipped into our fruit sauce ( we call it jam but it isn’t really) or to make sausage sandwiches (two pancakes with a sausage patty in between). These pancakes are so tasty my kids who are not allergy-restricted prefer these to our coconut waffles/pancakes. You should also note that we do some seasonal variations to keep them interesting.

Note the cooking method relies on the ingredients melting together as they cook- don’t try to rush the process with higher heat or these will burn which makes them crumbly.


  • 1/4C whole Flax seed
  • 1/4C shredded coconut
  • 1/4C coconut flour
  • 1-2t cinnamon
  • 1t freshly ground nutmeg
  • 1T raw honey
  • 1/4C coconut oil
  • 1/4C coconut spread
  • 1/2C coconut milk
  • 1/4 coconut water as needed
  • 1 whole banana, mashed (or home made applesauce, or pureed winter squash, or pureed roasted pumpkin)

Recommended Equipment:

  • Vitamix blender, 2T disher, flat griddle


  • In a small saucepan (we have a tiny All-Clad melting pot) melt together the coconut oil and coconut coconut spread.
  • In a mixer (I use a Vitamix) process the flaxseeds until they are finely ground; then add the shredded coconut and pulse until integrated. Add the coconut flour, cinnamon and nutmeg and pulse once or twice to combine.
  • In a mixing bowl mash the banana with a fork. Add honey, coconut milk and coconut oil mixture and mix thoroughly.
  • Combine the dry ingredients with the wet ingredients in the mixing bowl and integrate with a fork. The consistency will resemble sandy peanut butter.
  • Heat griddle on medium heat and melt enough coconut oil to coat the griddle.
  • Spoon approximately 2T of batter using a disher or tablespoon (about the size of a mid-sized meatball (Do not try to immediately flatten them-they may crumble apart). Cook on one side until golden and turn over. Now you can flatten them with a spatula to about 1/4 thickness (any thinner and they may fall apart).
  • I like to serve them with homemade syrup made by covering 1C frozen blueberries with water, bring to boil, reduce heat and simmer while everything else cooks. I don’t really shoot for a thick sauce, but you can 🙂

My kids love these pancakes more than our usual coconut flour pancakes, and for my son, these are the only pancakes he can have. We save leftovers and make mini sandwiches for him using sunbutter and jam.


6 thoughts on “The Best Allergy-free Pancakes EVER!

  1. Has your son seen any improvement in his food allergies since starting GAPS in 2010? I am curious because my children have life threatening (anaphylaxis) allergies to egg, dairy, and nuts. Part of the reason I want to do GAPS is to see if this process will help alleviate the severity of their reactions. Thanks in advance to your response.

    • Sadly we have not had as much success with my son as we had hoped. There are some foods that he has actually developed allergies to (coconut in particular). We have not really tried introducing any of the foods that we knew he was allergic to, but we have done skin tests for a couple of things and his skin reacted. So we are not convinced that GAPS has actually been successful at “curing ” his allergies. Howwever the pediatricians are all amazed at how healthy he his considering his previous allergy test results- most kids with his prognosis have had ear infections, respiratory issues, and low body weight- my son seems to pick up colds pretty easily, but he does not have the chronic infections that other kids with his allergy condition experience. So we can call GAPS a success for keeping him “healthy”, but we are considering going back to intro with him to try and restart his digestive system again. Quite honestly, we were not as diligent with full GAPS after about 18 months- we only eat allowed foods and have fermented foods with breakfast and dinner and CLO several times a week, however we did not keep up with broth every meal, CLO daily, and ferments with every meal.

    • That may be true, but I am not looking to win a GAPS compliance award. My son is allergic to most “GAPS” compliant ingredients so using flax as a replacement for eggs in an occasional dish after proper reintroduction is nothing to feel “guilty” about.

      I appreciate any helpful feedback, but after five years of GAPS I am not sure commentary on compliant ingredients is necessary. In fact I believe that this kind of sentiment is what prevents so many people who could benefit from GAPS from even trying it.

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