Egg-free pancakes are a hard sell. Eggs are such an important part of pancakes for fluff and structural integrity. So these are baked. Plantain mixed with coconut milk, a little apple cider vinegar, and baking soda for fluff, cinnamon for flavor, and voila you have a thick egg-free pancake batter.
Table of Contents
Why The Oven?
Plantain batter can be finicky. The natural caramelization that occurs in it is great for natural sweetness in your egg free pancakes, but the sticky, sweet nature of that batter also means more likely to stick to your skillet.
I have re-done this recipe, from one giant pancake to an oven-baked short stack, and spiffed up the batter for a fluffier finish. I hope you love these egg-free pancakes.
Step by Step
AIP Pancake Ingredients
- 1 large green-yellowish plantain
- 1/3 cup full fat coconut milk
- 1 tablespoon coconut oil
- 1 teaspoon apple cider vinegar
- 1/4 teaspoon baking soda
- 1/4 teaspoon cream of tartar
- 1 teaspoon cinnamon
- 1/8 teaspoon salt
- (optional) 1 soaked date or 1 tablespoon maple syrup
- Serve with Maple Syrup, Honey, or Low Carb Date Syrup
Relax Keto Police
No, they’re not low carb, but if you partake in carb ups, which I do, they are the perfect post-gym carb meal to replenish my muscle glycogen. If you’re going to have starches, you’re better off having a whole food treat than some frankenfood, but that’s just my two cents.
IF you’re looking for keto pancakes, and you’re not concerned with eggs or nut, etc… you have found several recipes here like: Keto Silver Dollar Pancakes, Low Carb Buttermilk Pancakes, or these Flourless Pancakes
More Egg Free and AIP Breakfast Recipes?
- AIP Keto Chicken Sausage Patties
- Blueberry Compote
- AIP Chicken Empanadas
- AIP Breakfast Burger
- Egg-Free Breakfast Pot Pie
- AIP Beef Empanadas
Frequently Asked Questions
No, unfortunately regular bananas are not starchy enough.
They won’t be as a sweet and the mix will be much harder to blend, but yes, I think those will work too. Might make them brown.
I don’t recommend it, they will caramelize and get very sweet but sticky and might even burn on to the pan. Plantains, especially ripe ones have a lot of natural sugars.
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Egg Free Pancakes (Vegan, Paleo, AIP)
- Prep Time: 5
- Cook Time: 20
- Total Time: 15
- Yield: 3 pancakes 1x
- Category: AIP
- Method: baking
- Cuisine: breakfast
Description
An oven baked short stack for yummy egg free pancakes
Ingredients
For the Pancake
- 1 large green-yellowish plantain
- 1/3 cup full fat coconut milk
- 1 tablespoon coconut oil
- 1 teaspoon apple cider vinegar
- 1/4 teaspoon baking soda
- 1/4 teaspoon cream of tartar
- 1 teaspoon cinnamon
- 1/8 teaspoon salt
- (optional) 1 soaked date or 1 tablespoon maple syrup
Serve with Maple Syrup, Honey, or Low Carb Date Syrup
Instructions
- Pre-heat oven to 350F.
- Peel and slice plantain and combine with the rest of the pancake ingredients the bowl of your blender,
- Blend on high until smooth.
- Line your sheet pan with parchment paper.
- Use a spatula to scrape the batter out and shape 3 pancakes on your sheet pan with a spoon, about 2 tbsp of batter per pancake.
- Bake for 20-25 minutes, until golden, fluffy and dry looking.
- Use a spatula to scrape up from sheet pan and serve hot!
Nutrition
- Serving Size: 1 pancake
- Calories: 155
- Fat: 8.4g
- Carbohydrates: 20.4g
- Fiber: 1.8g
- Protein: 1.1g
Simone says
I was hoping these could be cooked in a pan, but that’s a big NOPE. They stuck terribly and we’re very gummy. I ate them because I needed something quick and I think the batter is promising. Will definitely try again and follow the instructions for cooking next time!
Sarah says
These are wonderful – as someone just starting out on an AIP diet, these pancakes are very welcome, and so delicious, with the perfect pancake texture – not gummy at all, unlike other recipes I have tried. My children also love them. Thank you so much for this recipe 🙂
Cristina says
thank you Sarah!!
Jenny Pittman says
Sooooo good. Moist, sweet, and delicious. I am definitely adding these to my regular rotation!
Cristina says
Yeayyyy!!! So glad you enjoyed these Jenny 🙂
Lindsay DeYoung says
Could I sub green banana flour for the whole plantain? If so, any idea how much? Love the egg-free option – we generally eat pretty paleo/keto, but my son can’t have eggs, which makes quite a bit of keto somewhat difficult.
Cristina says
I don’t know, I havent used green banana for this
Brytanny H says
is there a way to do this without using cream of tar tar? I would rather replace it with something else
Cristina says
baking powder, but most store-bought options have corn, so it wouldn’t be AIP.
Tarah says
These were awesome, Cristina!! I happened to stumble across this recipe as I was searching for an AIP version of pancakes – no eggs for this mama :/ They were easy to put together, had nice texture, and tasted great with the tiniest bit of maple syrup to dip into. Pancake craving satisfied, thank you! 🙂
Cristina says
Yeahhh I’m so glad you enjoyed them Tarah!!! Thank you!
Brett says
Can I in a banana for the plantain?
Cristina says
No, bananas are not starchy enough to make it work w/o a flour