Gluten Free Pancakes with Pumpkin Mango Syrup {paleo, dairy, egg & nut free}

By , On November 7th, 2013, In: Breakfast, Dairy Free, Egg Free, Nut Free, Paleo/Grain Free, Uncategorized

Home » Breakfast » Gluten Free Pancakes with Pumpkin Mango Syrup {paleo, dairy, egg & nut free}


  • 1/4 cup tapioca flour
  • 1/4 cup coconut flour
  • 1/4 quinoa flakes
  • 3 tablespoons ground flax
  • 1 1/2 cups water or milk
  • 3 tablespoons chia seeds
  • 1 tablespoon coconut oil
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • Pumpkin Mango Syrup
  • recipe below


Creating a heatlhy pancake that is grain, nut and egg free, yet still has that fluffy “carb fill” was not an easy task, but I finally got it right!!!  There are a gazillion pancake recipes out there but many didn’t live up to my family’s taste buds, the needs of you as my readers, and our patients.

I have had many “thumbs down” and batches of pancakes hitting the garbage.   I am happy (more like relieved!) to share this delicious recipe, and with it’s holiday twist of pumpkin mango syrup especially!!

Gluten Free Pancakes

Ingredients for Batter

1/4 cup tapioca flour
1/4 cup coconut flour
1/4 quinoa flakes (learn more)
3 tablespoons ground flax
1 1/2 cup room temp water (or milk)
1 tablespoon coconut oil melted
1 teaspoon vanilla
3 tablespoons chia seeds
1 teaspoon cinnamon
1/2 teaspoon baking soda
1/2 teaspoon baking powder
extra coconut oil for pan

Pumpkin Mango Syrup

1/4 cup fresh mango
1/4 cup can or fresh pumpkin puree (click here to learn how to roast a pumpkin)
1/4 teaspoon cinnamon
1 tablespoon lemon juice
1 teaspoon coconut oil
1 teaspoon maple syrup (or raw honey)
few dashes ginger, and nutmeg

Gluten Free Mango Pumpkin Pancakes

Mother Nature wanted some sweetness too! That little wasp was wishing he was getting some!

Directions for Syrup

1.  Mix in a small bowl pumpkin puree, spices, lemon juice, coconut oil and honey.
2.  Slice half-ripe mango and score with knife into checker pattern. Scoop out into bowl.
3. Gently toss and let sit while you make your pancakes.

Directions for Pancakes

1.   Mix flours, cinnamon, chia seeds, baking soda and powder in a bowl.
2.  Mix flax in 1/2 cup of liquid in separate bowl with melted oil and vanilla. Add all liquid to dry mixture and stir.
3.  Heat a little oil on low-med in a frying pan. When oil makes arks on sides it is ready.
Pour 3-4 spoonful’s of batter. When you see bubbles they are ready to flip (3-5 min)
Between each batch add little more coconut oil to pan as needed. *READ TIPS BELOW


Gluten Free Pancakes cooking

In this picture, you can see the arks on the perimeter of the pan that I mentioned to look for so you know the pan is hot enough to add batter. Also, notice the tiny bubbles popping up inside the pancake telling me it is almost time to flip.


I have found with any pancake recipe that the key is to make sure that the pan is not too hot and not too low.  Look for the arks around the pan perimeter for the go.  By all means, if the oil starts to smoke start over. I keep my coconut oil by stove top and it stays liquid.  If your oil stays solid you can melt it in the pan first.   When cooking with tapioca flour it gives the recipe a spongy texture so it is key not to use too much. If you are new to these types of alternatives it is helpful to the palate to add tablespoon of honey to flax and liquid mixture using a whisk is helpful.  I found making smaller pancakes worked best.  In between batches you can add few tablespoons of water as the flax and chia will absorb liquid the longer it sits.  This recipe would do better with 2 eggs but for the sake of my egg free patients and readers this is for you. I often make extra and freeze them with wax paper and heat them in the toaster for school mornings.  I love to add my favorite scoop of protein for the extra filling power.

Happy and Healthy Pancake Making, Dawn






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2 Comments on "Gluten Free Pancakes with Pumpkin Mango Syrup {paleo, dairy, egg & nut free}"

  1. dusty November 24, 2013 at 9:51 am - Reply

    How in the world did you get the coconut oil to mix in worth the water & flax??

    • Dawn Rofrano November 25, 2013 at 9:31 am - Reply

      Hi Dusty, Thank you for bringing this to my attention. Coconut oil will harden at 76 degrees and in my home in Florida, where we can still fry an egg on the pavement (and it is November), I am assured my oil stays liquid. If yours stays solid you can heat it in your pan before making the pancakes. I also use room temperature water from my filter. If using cold liquid, as you may know the oil turns hard instantly. Let me know if you need anything else.

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