This Coconut Flour Pancake in a Mug is higher in protein and has a lower glycemic index than the average pancake. Now, I am in no way claiming that it is super healthy as it has a good bit of butter in it. For those of you that are eating paleo, I’m sure you could use coconut oil and some sort of dairy free milk and yogurt, but I have not tried it. Or, if you are wanting to go low-carb, you could use fresh fruit or sugar-free syrup. And, every time I post something like this I get at least one email telling me how it really isn’t healthy – sometimes more than one with conflicting reasons as to why. But, really, I’m not trying to do any of those things. I’m just trying to come up with a sweet breakfast that will actually keep you full for a while and affect blood glucose levels too badly, and tastes good.
The pancake in the photo does have maple syrup on it, but to really keep blood glucose levels in check, it would be better to serve it with fresh fruit. I’m going to be honest here though – fresh fruit sounds good except when you are craving regular pancakes, which is when these get made. So, I’m going to answer the questions I always see on the coconut flour biscuits posts by others. (I’ve been thinking of trying them and been reading recipes, wondering if I could make them taste like my regular biscuits.)
Do they taste like coconut? Yep, they taste a little like coconut. I don’t think it is a bad thing because it isn’t super strong, and I have read that people who use it regularly don’t notice. It doesn’t bother me, but I do like coconut. If you hate it, you might not like these.
How is the texture? They have a little more texture than white flour pancakes. It is a little hard to describe, but slightly grainy – though that doesn’t seem to be quite the right word. It reminds me of the texture of buckwheat pancakes. Not exactly like that, but similar.
The bottom line, this pancake in a mug tastes good (though I still love the white flour stacked kind), has enough protein to keep me full for a while, and the protein and fiber are enough to keep Steve’s blood glucose levels down provided he doesn’t soak it in syrup.
- 1 tablespoon butter, plus more if you want some on top
- 2 tablespoons coconut flour
- 2 tablespoons non-fat Greek yogurt
- 1 tablespoon milk (I used 2%.)
- 1 egg
- Syrup or fruit for serving.
- Melt butter in a mug in the microwave.
- Slosh the melted butter around to butter the sides of the mug.
- Add remaining ingredients and stir briskly with a fork until well combined. I always notice a little lumpiness that I can't quite get out, but it cooks up fine.
- Microwave 1 to 1½ minutes or until set. Mine took 1 minute and 20 seconds, but there are stronger microwaves out there, so I would start checking it at 1 minute.
- Serve with syrup, fruit, and/or more butter if desired.