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Best AIP Pancakes are a great basic Paleo pancake recipe: egg-free, nut-free, dairy-free, and because so many pancake recipes use banana, this recipe is banana-free, too. Flavor and texture-wise, these pancakes are simply phenomenal — my favorite pancakes!
This recipe contains: No flour blends or mixes, and no cassava flour. That’s because most AIP pancake recipes do, and I want to give you alternatives that are gentle … and a reliable Gluten-free recipe for everyday or special occasions! 🙂
Best AIP Pancakes are also Low FODMAP.
Ingredients in Best AIP Pancakes
I use tiger nut flour in this recipe, because it’s great in egg-free baking and helps create the perfect pancake texture.
As you’ll see, there are several other ingredients as well. Thankfully they’re all pantry and fridge staples. Each ingredient is needed to create this perfectly textured pancake.
Additional ingredients are:
- milk of choice: Tiger nut or coconut milk (for Low FODMAP), but if you can’t have either, also consider Avocado Milk or another compliant milk you tolerate. (Not for AIP, but for Paleo + Low FODMAP, okay to use Macadamia Nut Milk.)
- tapioca flour — While tapioca flour is derived from the cassava root, it’s a lot gentler for many people, less expensive and easier to source than cassava flour. Tapioca helps to create the right gluten-like texture, without the gluten!
- applesauce — Optional. There are 2 versions of the recipe, both equally good. One contains applesauce, one does not. You can choose which one you prefer. (No applesauce for Low FODMAP version.)
- avocado oil — Probably fine to use another fat, if you can’t have avocado.
- collagen and gelatin — Used in place of eggs, both of these ingredients help to create the right texture. Surprisingly, the gelatin doesn’t just hold together the recipe, it also lightens the cooked pancakes! So does collagen, but in a different way, improving the texture. Both of these ingredients are important, so they can’t be subbed or omitted.
- coconut flour — Only 4 teaspoons are used. For Low FODMAP: sub this for tiger nut flour, or if you can’t have coconut.
- maple syrup — Only a small amount is used, but it helps to create the right texture. This ingredient makes the pancakes sweet on their own (without maple syrup), because tiger nut flour is also sweet. So, you don’t actually need syrup on top of these pancakes. They’re excellent on their own or with coconut oil, fruit, yogurt etc.
- apple cider vinegar
- baking powder and baking soda — Be sure to use grain-free baking powder; otherwise, it contains cornstarch. Here‘s a good one.
- sea salt
How to make Best AIP Pancakes
This recipe is a simple quick bread method:
- Combine the dry ingredients in a medium size bowl.
- Add and stir in the wet ingredients.
- Heat a skillet over medium-low heat, add oil to coat. Drop pancake batter in rounds onto hot skillet. I like to use a 2-ounce scoop (like this).
- Reduce the heat to low, so the pancakes don’t get too dark before it’s time to flip them. (Note: These pancakes can burn more quickly/easily than other recipes, so do cook them over low heat, and watch them carefully.)
- Proceed as with all pancake recipes: When the sides of each cake are slightly dry, a few bubbles show and the bottom of the first side is browned nicely, yet not too dark, flip, and cook the second side.
- Serve with toppings, or they’re actually great on their own, too.
Leftovers
You can either make all the batter, and reheat leftover pancakes. Or, you can save some of the batter in the fridge, sealed, and cook up pancakes freshly.
Leftover batter lasts in the fridge 4 days.
How to reheat pancakes
To reheat leftover cooked pancakes, place 1 to 3 teaspoons, depending on the number of pancakes, fat of choice in medium-hot skillet until it melts. Reduce heat to low, add leftover pancakes, and then: cover! You’ll need the steam to “relax” the chilled pancake(s) and rehydrate. The fat will help recreate the nice crispy exterior.
Fry and steam thus, over low heat and covered, about 5 minutes on each side. Remove the cover for the last couple minutes of cooking.
Similar recipes to Best AIP Pancakes
Each of us has different needs, as far as the ingredients we can have, so I give some descriptions below; but overall, these are great AIP breakfast carbs to enjoy:
- 1-Bowl Cassava Flour Waffles
- Plantain Waffles or Pancakes (also contain coconut flour and arrowroot)
- Best Easy AIP Bread (with a 90-second option!)
- Cassava Flour Biscuits
- AIP Master Scones Recipe (plus Pumpkin Scones and Blueberry Scones)
- Sourdough Bread (for sandwiches or toast)
- Strawberry Muffins (plus more AIP muffins: Cranberry, Blueberry and Apple Cinnamon)
Best AIP Pancakes (Paleo, no banana, egg-free)
Equipment
- (handheld) electric mixer optional
- pan for frying pancakes
- spatula
Ingredients
- 1 cup tiger nut flour
- ½ cup tapioca flour
- ¾ cup tiger nut milk or preferred milk, such as coconut, if tolerated (NOTE: Only use ½ cup milk if you choose the applesauce version of the recipe. See note directly below about applesauce option.)
- Optional: ½ cup applesauce This ingredient is optional (omit for Low FODMAP). The reason to choose it is if you want the best textured batter: it's a little thicker and makes perfect rounds for pancakes. Without it, the other version of the recipe has lacier edges (which are delicious). Both versions are equally good.
- ¼ cup collagen <--This is the best brand, with 3rd party testing for pesticides. Use code BEAUTIFUL10 at checkout for 10% off your entire order.
- 3 Tablespoons avocado oil
- 4 teaspoons coconut flour Low FODMAP: sub this for tiger nut flour, or if you can't have coconut.
- 1 Tablespoon gelatin <--This is the best brand, with 3rd party testing for pesticides. Use code BEAUTIFUL10 at checkout for 10% off your entire order.
- 1 Tablespoon maple syrup
- 1 teaspoon apple cider vinegar or lemon juice (for Low FODMAP)
- ½ teaspoon baking powder (Use this link for AIP, grain-free baking powder that's free of cornstarch.)
- ¼ teaspoon baking soda sifted
- ¼ teaspoon sea salt
Instructions
- Combine the dry ingredients in a medium size bowl.
- Add and stir in the wet ingredients. (I use electric handheld beaters on low, then medium speed.) Let batter sit and thicken 5 minutes.
- Heat a skillet over medium heat, add oil to coat. Drop pancake batter in rounds onto hot skillet. (I use a 2-ounce scoop.)
- Immediately reduce the heat to low, so the pancakes don't get too dark before it's time to flip them. This batter burns more quickly than some pancakes, so be sure to cook the pancakes over low heat, and watch them closely to know when to flip them.
- Proceed as with all pancake recipes: When the edges of each cake are slightly dry, a few bubbles show and the bottoms of the first sides are browned nicely, yet not too dark, flip, and cook the second sides. Add a small amount of fat to the pan as needed and between batches.
- Serve with toppings or without. These pancakes are sweet on their own because tiger nut flour is naturally sweet + the 1 tablespoon of sweetener in the recipe. To enjoy without syrup, eat plain (they're so good!), or top with coconut oil, homemade applesauce, AIP yogurt, fresh fruit etc.
Sally says
Hi Megan,
This recipe looks fantastic. Might there be any modifications that would make it VAD?
Thanks!
Megan says
Hi Sally, thank you, and I think I better just come up with a VAD pancake, because this one is too far off for making subs. Can you have oat flour?
Steph says
Omg, my family and I LOVED these. They taste like apple cider doughnuts!
Megan says
Yay, Steph, so great to hear! Thanks so much for sharing! 🙂
Gloria says
My family loves pancakes. These look so fluffly. I will give them a try for brunch on the weekend.
Megan says
Great, Gloria! Glad they look good, enjoy!
Natalie says
I love making pancakes for my kids! My daughter is allergic to eggs so we don’t do it as often. You just saved me with this eggless recipe, she loved it, thanks!
Megan says
Great to hear, Natalie, yay! Thanks for sharing! 🙂
Marta says
Super easy to make and delicious! Husband and kids all loved them! Thank you for this great healthy breakfast!
Megan says
Great to hear, Marta, and thank you for sharing your results. So glad the family enjoyed! 🙂
Shandon says
Made these twice – once as pancakes and a second time as mini muffins. Both were absolutely delicious and by far the best AIP pancake/muffin recipe I’ve found!
Megan says
So great to hear, Shandon, thank you! I’m glad to know the recipe works for muffins, too; wow, great!
Barbara Burton says
I just placed an order for the flours that I will need. Will this recipe be ok to make waffles???? Thank you for a reply.
Megan says
Hi Barbara, great about the flours. I don’t know, because I haven’t tried, but honestly, I’d be hesitant and stick with pancakes (no pun intended!). I do have several AIP waffle recipes that might be helpful, or I’d fiddle with this one to make sure the batter was thick enough.
Alisha says
Have you tried this recipe without the collagen?
Recently been told I need to eat paleo but without eggs and nuts…. it’s been a challenge. Collagen is one more thing I’d need to buy. Thanks!
Megan says
Hi Alisha, I understand. I’ve had others ask me as well over the years. The answer is: Collagen IS needed in the recipe for the best texture; it’s actually important. But also, I don’t think you’ll regret getting it. You can use it often, and it’s a healthy source of protein. 🙂 Best wishes! No eggs and no nuts is so doable! 🙂
Natalie says
Love these pancakes! Can we sub arrowroot flour for tapioca flour?
Megan says
Hi Natalie, I don’t know; I haven’t tried it, sorry! So glad you love the pancakes! Let us know if you try arrowroot. 🙂
LESLIE says
these are great! have you tried freezing them?
Megan says
Thanks, Leslie, I haven’t, but they should, as they’re so similar to a quick bread. I am guessing they’ll freeze well sealed for 3 months, and then it’s just a matter of how you choose to defrost and reheat them. So glad you love the recipe!
Abigail M says
Can you replace tiger nut flour? It’s so expensive for how little you get and I can’t afford to get it!
Megan says
Hi there, sorry, no. Tiger nut flour has unique properties that give it extra rise in egg-free baking.
Abigail M says
Thank you! My mom was very kind and ordered some for me! Can’t wait to try it!
Megan says
Aw, so nice! Looking forward to that for you.
Maryam says
Hi Megan,
I would like to try this recipe but I am not sure if we add the 3 tablespoons of avocado oil in with the batter or if the avocado oil is to put in the pan for frying the pancake?
Thanks
Megan says
Hi Maryam, I can see your confusion. When I create recipes now, I order the ingredients in order of use, so I’ll get to making that change ASAP, and clarifying in the Instructions as well. The oil is part of the wet ingredients. Then a small amount of additional oil is used to coat the hot pan. 🙂
Rebekah Parfait Lodrigue says
The kids love it, so it’s a winner for us!
Megan says
Awesome, mine do too. Thanks for sharing, Rebekah!
Evan says
This is BY FAR the best AIP pancake recipe I’ve encountered. Have made these twice (applesauce version) and the flavor is outstanding. I think the maple syrup in the batter is a really nice touch! Both times I made them they were not holding together well which made flipping them without coming apart a challenge. I wonder if using low-fat vs full-fat coconut milk would cause this, or liquid coconut oil vs partially melted. Do you have any recommendations (or more specific cooking guidance) on how to avoid this in the future? Feel like I am missing something.
Megan says
Hi Evan, I’m so glad you’re enjoying the recipe, and thank you for sharing! I would need to try the recipe again with variations, too, to figure out your good questions. I don’t know off the top of my head. If you make them regularly and experiment with these changes, I’d love to hear if you figure that out. We’re leaving this coming week, but maybe I can fiddle with the issue when I get back. 🙂
Debbie says
Awesome and so filling. These will be my #1 go-to recipe for pancakes. The only issue I was slightly nervous about was that the ingredients for the flours are in cups and not by weight which can be a huge difference. I used 120g tigernut flour, 9g coconut flour and 60g tapioca flour and used the applesauce with 1/2 c A2 milk. I started them at 325 on an electric griddle but then turned it down right away to 250, if you don’t do this, they will burn.
Megan says
Thank you, Debbie, for your tips and input! So glad you enjoyed so much, great! I have started provided weights for more of my recipes, but I just don’t find these ingredients finicky at all in that way and in this kind of recipe, which is why I didn’t with this one. Nonetheless, how helpful of you to share. 🙂
Megan says
I just updated your former comment and took off your last name, as I can do that, too, for you. I can delete this from you, too, but I just wanted you to know for future. 🙂
Sihle says
How do I stop it from sticking?
Megan says
Hi there, heat the pan dry first, no oil. When the pan is hot, then add your oil to coat the pan. Then lower heat, and add pancakes. 🙂
Jeanne Seskauskas says
These sound delicious. What brand of tiger nut flour would you recommend?
Megan says
Thanks, Jeanne. If you look in the recipe card, the words Tiger nut flour are highlighted in blue; click on that, and it will take you to the brand, and you can buy it from Amazon if you choose. Either way, it’s Tiger Nuts brand. It really is the best, sweeter and more like graham crackers in flavor, plus a better texture.
Marie says
Hello
Thank you for the recipe
Would you consider for the celiac gluten free baking powder and gluten free baking soda
Otherwise glutard like me we get sick.
Looking forward to more of your recipe
Megan says
Yes, thanks for mentioning that! Here’s a link to both: https://amzn.to/3WlnQdy Best! 🙂
Lisa says
Hello…My husband and I made these for Mother’s Day this morning. Not sure why, but they look nothing like the pictures, which show a thick, cakey interior. Ours were extremely flat and gummy. We triple checked the recipe and ingredients (we used the applesauce version). They were cooked over low heat for about 8 minutes. What went wrong? Thank you for your help.
Megan says
Hi Lisa, I’m so sorry that happened on Mother’s Day! I assume you used less milk with the applesauce version? Otherwise, I really don’t have a way of knowing without watching your process and checking your ingredients. I’m bummed for you, though. They should not have been gummy. I do make these regularly, but I’m not sure what went wrong unless you added the larger amount of milk.
Whitney says
This happened to me too– I used the 1/2 cup coconut milk + applesauce and they were flat and gummy. I had to finish them in the oven, and unfortunately they’re still pretty gummy. I’m new to AIP baking, but this seems to be happening with most recipes. This one says to add in the wet ingredients– should they be mixed together first, and then added to the dry? Any advice would be great!
Megan says
Hi Whitney, I don’t know, but possibly: What brand of tiger nut flour did you use? I can see that happening to you with some cassava flour recipes, but with tiger nut and this recipe, it shouldn’t happen.
Amy says
These look fab, but they arent AIP with the baking powder since baking powder contains corn starch.
Megan says
Hi Amy, thanks for that. I updated the link to the AIP baking powder I use. 🙂