It is no secret that I love all things plantain - whether made from fresh plantains or plantain flour. I said it years ago and it's still true today: plantain flour is my favorite paleo and AIP flour to work with. Of course I also love cassava flour, but I know that it does NOT love many people back. I've seen so many sad reports from people who use it, love it, then find they are sensitive to it. In my own experience, cassava flour baked goods can sometimes raise my blood sugar too quickly, making me feel icky afterwards.
I already have a recipe for plantain flour pancakes but I admit that it is quite tricky to make egg-free due to the gelatin. So, when I got the first hint of Fall in the air a few days ago (it was a glorious 68F that morning! A welcome break from the 110F+ heat indices we've been having...) I wanted to update the recipe to make it easier and foolproof.
In my extensive experience replacing eggs in recipes I've learned to love canned pumpkin puree for its versatility in both sweet and savory dishes as well as how easy it is to work with compared to gelatin eggs (learn how to make a gelatin egg here).
This recipe is so simple to make and only has 5 ingredients, and baking rather than pan-frying helps the pancakes (ovencakes??!) keep their shape and turn out truly moist and fluffy inside. There is also no added sugar in this recipe. I find drizzling maple syrup or raw honey on these is all the sweetener you need. You can also make a quick compote from fresh or frozen berries of your choice to top them with.
If you want a HUGE variety of AIP-friendly baked goods then you need to check out my popular eBook The Allergy-Free Holiday Table. The cakes, cookies, pies, candies, and savory dishes (like biscuits, green "bean" casserole, and Southern turkey dressing)are curated for the perfect Thanksgiving/Holiday experience but are delicious year-round if you are in need of a compromise-free treat. Note before buying that the recipes inside use cassava, tapioca, coconut, and arrowroot flours.
Easy 5-Ingredient Autoimmune Protocol (AIP) Plantain Pumpkin Pancakes (Egg-Free, Paleo, Vegan) // TheCuriousCoconut.com
Baked Plantain Pumpkin Pancakes (AIP, Paleo, Egg-Free, Vegan, Sugar-Free)
Published 09/07/2016
These easy oven baked pancakes have no added sweetener and only 5 ingredients, making them a breeze to whip up on a busy morning for a warm and comforting meal!
Ingredients
- ½ cup canned pumpkin puree
- 1/2 cup (60 grams) sifted plantain flour (measure by weight for best results)
- 3/4 tsp baking soda
- 1.5 tsp ground cinnamon
- 1/4 to 1/3 cup canned full-fat coconut milk
- Pinch sea salt
Instructions
- Preheat the oven to 350˚F (175˚C).
- Combine all the ingredients in a bowl, stirring well. The batter should be thick but spreadable - adjust coconut milk as needed. Line a large light colored baking sheet with parchment paper and divide batter into about 10-12 pancakes. Place a dollop of the batter on the parchment and use the back of the spoon to gently smooth it out. Don't worry about trying to form perfect circles with the thick batter - as they cook they will settle into round pancake shapes. Bake for 10 minutes or until they are set and can easily be flipped with a spatula.
- Flip pancakes and bake for about 5 min more, until the underside is browned and they are cooked throughout. Note that if you use a dark-colored baking sheet you will need to use shorter cooking times to avoid burning.
- Serve with maple syrup, honey, or a berry compote. Goes great with a side of bacon. Can be refrigerated in an air-tight container and reheated for later. Enjoy!
Cook time: 00 hrs. 15 mins.
Total time: 20 mins.
Tags: paleo, AIP, gluten-free, egg-free, vegan, sugar-free
This gluten- and dairy-free green bean casserole is just as quick and easy to make as the original, but without the allergens and additives.