Paleo Pancakes – Autoimmune Protocol Recipe

paleo pancakes made without nut flour or eggs

paleo autoimmune friendly pancakes

This is a great Paleo pancake recipe that does away with the need for any nut flours or eggs but does not compromise on the taste. This is perfect for those of you looking to keep your Omega 6 in check (too much nut flour is no good thing) and works as a recipe for those of us following the highly restrictive Paleo autoimmune protocol.

Autoimmune Protocol Paleo Pancakes

This is a simple enough recipe, just mix all the ingredients together and fry it slowly. These are nice with just some lemon or lime juice and some fruit on the side or you can heat up some fruit, berries and lash over some tinned coconut milk. You can use other autoimmune friendly flour mixes if preferred and tapioca works well.


  • 1/2 cup coconut flour
  • 1/2 cup plantain flour
  • 1 large ripe banana
  • 1 cup of coconut milk –
  • 1 x tbsp of honey
  • 1 x tsp of baking power
  • virgin coconut oil for frying


I like some lightly warmed cherries, the frozen ones from the supermarket are great and cheap enough but really, any berries, frozen or fresh will do. If you want to real spoil yourself some full fat coconut milk (the tinned one) with the berries will make this indulgent enough to have as a desert.


  • lightly warm the pan and melt the virgin coconut oil
  • mix the flours, banana, baking power, milk and honey in a blender *
  • lightly fry it for around 5 minutes or till it is browned and looks tasty
  • let them cool for a few minutes and tuck in!
* It should be thick, but not too thick that it won’t pour out of the pan so experiment, even if it is wrong, it will still be tasty. :)

Job Done

Who said you can’t have a treat, weekend breakfast if you are on the Paleo Autoimmune Protocol? Obviously, these are a little more high carb than you really need so if you can get your workout done nice and early these make for a great post workout treat to replenish those carb stores (or, just a great treat for my girls because I am a softy).
Any questions or if you are wondering about any of the ingredients then just drop a comment below.

About Marcus

Husband to an amazing wife who was diagnosed with MS nearly three years ago. Since then we have been fighting, and winning with the help of the Paleo diet and the ancestral health movement. Dedicated to sharing the lifestyle we use to keep beating MS and to helping others with the Paleo Autoimmune Protocol.

8 Responses to Paleo Pancakes – Autoimmune Protocol Recipe

  1. Aoife July 3, 2012 at 9:05 pm #

    Looks great Marus! Would love to try this but I don’t have plantain flour, and haven’t seen it in any healthstore here (in Ireland). Any alternatives?

    • Marcus July 3, 2012 at 9:40 pm #

      Hey, tapioca flour will do the job just as well or even a simple nut flour like almond meal if you are not having to avoid that for autoimmune reasons. As it happens, you can usually get this plantain flour at the supermarket in the Caribbean section. They have it in the Tesco, Asda etc here else it’s easy to pick up from ebay or amazon. If it’s helpful, I can start including links to some of the more wacky ingredients. :)

    • Marcus July 3, 2012 at 9:41 pm #

      Some details here of various paleo flours:

      Shout if you have any questions, happy to help! :)

  2. Christina August 2, 2012 at 1:49 am #

    Hi! I think your blog is awesome. Thank you for all the great info. I have a question; i have heard that bananas are not autoimmune friendly. Is this true? So much conflicting research on this particular subject.

    Thanks in advance for any guidance.


  3. Marcus August 2, 2012 at 8:25 am #

    Hey Christina . Have you got a link or any information on this? I have never come across this on my own research and we eat a bunch of bananas. They have no real problems and in all the most recent autoimmune research and recommendations by Loren Cordain, Robb Wolf and even Dr. Alessio Fasano I have never seen anyone say to stay of bananas.

    That said, they are a fairly heavy source of carbs so I would keep them to a relatively low level, 1 a day or such.

    Ultimately, so much of this comes down to the individual so if you think you have a problem with bananas then take them out of your diet for 30 days and then reintroduce, if you have issues you should have enough of a response from this to make a personal and informed decision.

    My gut feeling and from all the research I have done is that they are fine!

  4. Kate August 20, 2012 at 2:35 am #

    Hi Marcus.

    I have never used plantain flour before, I’m intrigued :)

    I often make coconut flour pancakes for my family.

    I also make some great paleo waffles using coconut, almond and tapioca flour which are a huge hit in my house too.

    The great thing with both of these recipes is that you can add chic chips, blueberries or what ever takes your fancy to the mix to change them up a bit :)

    Love your blog BTW 😀

    • Marcus August 22, 2012 at 1:00 pm #

      Hey, thanks for the comment, have been on holiday and am now playing catch up at work. Will give your pancakes a go at the weekend, my 8 year old daughter is a pancake freak! :)

  5. Tara Pantera August 30, 2015 at 5:08 pm #

    I wonder if the UK version of coconut flour is different than the US, because these were a disaster. The batter turned into concrete immediately, so I added the rest of the can of coconut milk, a little extra banana…still like bread batter. I added an extra cup of water…finally the right consistency, but just completely dissolved in the pan. I finally gave up because I didn’t want to waste the ingredients, so I added 2 eggs and fed them to my non-AIP family because that made them into pancakes. :(

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