How to Bake Paleo without Eggs, Dairy, or Sugar! Plus Other Cooking Tips!

Coconut flour pancakes are delicious, but what if you can’t tolerate dairy, eggs, sugar, nuts, etc.? Read on to find a list of alternatives that you can try to re-create this treat in your own kitchen!

Coconut flour pancakes and other coconut desserts are absolutely delicious, but the ingredients required might seem a bit daunting if you have allergies to eggs, lactose, wheat, grains, nuts, or are just trying to avoid these as per your diet.

I myself am gluten and sugar sensitive and I try to stay away from these ingredients as much as possible. Eating out is difficult for me, especially when I see all the desserts I can’t take part in. That’s why I love coconut flour pancakes and cooking with coconut flour.  Coconut flour pancakes are one of the few things I actually CAN eat without worrying about sugar content, gluten or dairy–plus, I don’t have to give up my pancake-tooth. (big smile)

Because I want everyone to enjoy this wonderful treat, I’m making this short list of alternative ingredients that you can use instead to make your own coconut flour pancakes, coconut flour recipes, or most baking alternatives in general. My recipes do include things such as eggs, dairy, nuts, etc., so if you do want to make coconut flour pancakes, but aren’t sure if you can tolerate the ingredients, this list should help you!

I’m focusing mostly on working with coconut flour pancakes and gluten-free flours here, but most of these alternatives can also work with regular grain flours, as they are some of the general measurements in baking.

I hope this list helps! Happy Cooking!

Eggs

eggs
Coconut flour pancakes require more eggs than normal pancakes do. An average pancake batter mix will require only 1 or 2 eggs, whereas coconut flour requires about 6 eggs per 1 cup of coconut flour. Some people use more, but this is the basic measurement I use when making coconut flour pancakes or cooking with coconut flour in general.

Substitute: You can use egg replacements for coconut flour pancakes and for baking with coconut flour. I’ve had success using Ener-G Egg Replacer instead of eggs in my pancakes, but there are also different brands you can try.

Measurements: 1 egg = 1/2 tablespoon of Ener-G Egg + 2 tablespoons of water. Make sure you mix the egg replacer before mixing it with the other ingredients.
Another option if you don’t have an egg replacer is to do it with ingredients easily found at home: 1 egg= 1 1/2 tablespoon water, + 1 1/2 tablespoon oil + 1 teaspoon baking powder.
If you are using an egg replacer, your coconut flour pancakes might not be as fluffy, but they will be light and still taste delicious!

Where to find Egg Replacers? See right sidebar on where to buy!

 

 Baking Powder or Baking Soda?

baking-powder-soda

I use a gluten-free baking powder from Bob’s Red Mill to make my coconut flour pancakes. Coconut flour can be dense, you need some kind of leavening agent to help your finished product to rise.

Substitute: If you don’t have baking powder, you can also substitute with baking soda or vice versa.

Measurements: 1 tsp of baking soda = 3 tsp of baking powder. The taste and texture is exactly the same, and won’t affect your coconut flour pancakes at all! You can also use this measurement when cooking with grain flours.

See right sidebar for where you can buy cheap gluten free baking powder.

 

 Milk

milk

If you’re not sensitive to dairy, then using regular full cream milk is okay to use in coconut flour pancakes or when baking or cooking with coconut flour. Coconut flour needs more liquid than other grain flours or gluten-free flours, you’ll need 1 cup of liquid for every half cup of coconut flour that you use.

Substitutions: I am dairy-sensitive, so I prefer to use coconut milk, almond milk, or even coconut cream instead of milk when I make coconut flour pancakes.

Measurements: For my coconut flour pancakes recipes you need 1 cup of liquid for every 1/2 cup of coconut flour, so the measurements are the same unless you’re using coconut cream. In that case it is 3/4 cup of coconut cream and 1/4 cup of water. Mix this first before adding it into the other ingredients.

Try this recipe for Lemon Paleo Coconut Flour Pancakes, that doesn’t use dairy!

See right sidebar for where to purchase coconut milk or almond milk.

 

Sugar

sugar

I try to stay away from processed and refined sugars as much as possible! That’s why I enjoy eating coconut flour pancakes, they’re naturally sweet and you don’t need to add much. A teaspoon of vanilla essence is enough to bring out it’s natural sweetness. However, if you want something sweeter, there are a few alternatives that are still healthy and good for you.

Substitutions: I usually have coconut flour pancakes with raw, natural honey instead of maple syrup or agave. Raw honey is packed with vitamins and has more glucose, (which can be better used by your muscles) as opposed to agave or maple syrup which has 90% fructose. Fructose goes straight to your liver, and can have negative effects on your blood levels, especially if you’re sugar-sensitive to begin with. If you want the sweetness minus the calories, try 0 calorie sweeteners like stevia or xylitol.

Try this recipe for Buttermilk Coconut Flour Pancakes that tastes great with raw honey.

See sidebar for suggestions on where to buy raw organic honey.

 

Nuts
nuts
Nuts are a great source of protein and vitamins. However if you’re allergic to these crunchy toppers the side effects can be horrendous, even fatal. Try an alternative to the typical jar of peanut butter.

Substitutions: Coconut butter. Made from coconut meat, this delicious manna will satisfy any nutty cravings you have! Loaded with fiber and coco-nutrient goodness, it tastes amazing on coconut flour pancakes.

Try this recipe for Banana Coconut Flour Pancakes with Coconut Butter!

Can’t find coconut butter? See sidebar for affordable and delicious options.

 

Butter

butter
Grass-fed organic butter is so good on coconut flour pancakes! Sadly, however how delicious, it still packs quite a lot of lactose. Those who have a lactose intolerance can testify how un-pretty that can be. Try something else on your pancakes perhaps?

Substitutions: Try using Ghee, which is basically butter that is boiled with the watery residue (that mostly contains lactose) removed. Ghee is delicious on coconut flour pancakes and can be found at reasonable prices on Amazon.com.

See sidebar on where to buy tasty ghee.

 

Comments

  1. , thanks so much for posting this! It is going to be so helpful when I get Coconut Milk at the store! Impressive!

  2. Thank you for this great info. I’ve been looking for an egg replacement that doesn’t contain arrowroot or tapioca flour. Thank you!!

Trackbacks

  1. paleo diet Recipes…

    How to Bake Paleo without Eggs, Dairy, or Sugar! Plus Other Cooking Tips! — Coconut Flour Pancakes…

Speak Your Mind

*

CommentLuv badge