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aip plantain waffles on a white plate with berries

Paleo and AIP Plantain WAFFLES or Pancakes

Enjoy the delicious flavor of plantain waffles or pancakes, grain-free, tender and delicious. Serve for breakfast, brunch, snack, dessert or even dinner! (Note: This recipe requires 3 medium ripe plantains — yellow with a few black spots. You may also use two ripe and one unripe plantain.)
Course Breakfast, Brunch, lunch, Snack
Cuisine African, American
Keyword aip, paleo, pancakes, plantain, waffles
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 3 servings; see Recipe Notes
Calories 235kcal
Author Megan
Cost $4


  • bowl
  • waffle iron (or pan for pancakes)
  • blender



  • Place the peeled, chopped plantains into the blender. Add the melted coconut oil, water and apple cider vinegar. Blend on low speed, increasing the speed slightly, until smooth, about 30 seconds.
  • Place all remaining dry ingredients in a large bowl: arrowroot, coconut flour, coconut sugar, gelatin, cinnamon, baking soda and sea salt.
  • Pour plantain purée in large bowl with dry ingredients. Stir together until well mixed.
  • For waffles: Plug in/turn on waffle iron. Cook according to manufacturer's instructions, adding about 3/4 cup batter to iron per serving, depending on waffle iron's size. Typically makes 3 to 4 full size waffles. Note: Plantain batter burns more quickly than other batters, so check waffles early to be sure they don't burn. About 3 minutes cooking time per waffle.
    For pancakes: Melt 1 T. coconut oil in a hot pan, and pour in the first batch of batter in 1/3 cup rounds, turning the heat to medium-low once the batter is poured in. Allow the edges to dry out a bit and some bubbles to form, as you would with traditional pancakes, then flip and cook on the second side (see photo below in Recipe Notes). Proceed in this manner until all the batter is cooked, keeping the first batch warm in a 200 degree oven until ready to serve. Note: Plantain batter burns more quickly than other batters, so check pancakes early before flipping to be sure they don't burn.
  • Garnish as desired: with pure maple syrup, lightly sweetened coconut butter, coconut oil, berries, applesauce etc. Serve alongside meat of choice.


Number of servings per recipe

This recipe makes about 8 medium size pancakes. It can serve 3 to 4 people if you have side dishes of meat and condiments.  If you want a big plate of pancakes for each person, then this recipe will serve 2. The recipe can be doubled.

Pancake process photo:

overhead view of plantain pancake cooking


Calories: 235kcal | Carbohydrates: 9g | Protein: 4g | Fat: 22g | Saturated Fat: 19g | Sodium: 884mg | Fiber: 2g | Sugar: 5g | Calcium: 10mg