Primal + Keto Cooking Made Easy: Primal Oatmeal

On mornings when a bowl of oatmeal is what your body craves, this hearty and comforting Primal breakfast cereal is exactly what you need. Coconut flakes, almonds, pecans, and the milk of your choice are blended into a creamy, oatmeal-like cereal and topped with fresh berries.

Make Primal oatmeal in the morning or the night before. Serve it hot or cold. Personalize your bowl by using different types of nuts and non-dairy milks, sweetening with pure maple syrup or yacon syrup instead of a Medjool date, and adding more flavor and nutrients with add-ins like butter, cinnamon or chia seeds. However you do it, “oatmeal” doesn’t get any tastier than this.

Serving: 1 larger serving 

Time in the Kitchen: 5 minutes (plus, time to soak the nuts, if desired)

Ingredients:

  • ¼ cup unsweetened coconut flakes (16 g)
  • ¼ cup raw almonds, preferably soaked (1.25 oz/37 g)
  • ¼ cup raw pecans, preferably soaked (1 oz/25 g)
  • ½ cup coconut milk or whipping cream/full-fat milk/half and half (120 ml)
  • 1 pitted medjool date, soaked for 20 minutes in hot water (Can omit or substitute stevia, Swerve or yacon syrup.)
  • 1 scoop Vanilla Coconut Primal Fuel
  • Pinch of salt

Optional Add-ins:

  • Fresh berries
  • Butter
  • Cinnamon
  • 1 tablespoon chia seeds*

Instructions:

In a high-powered blender, chop the coconut flakes and nuts until finely ground.

Add the milk, date (if desired) and a pinch of salt. Blend until thick and smooth.

Pour into serving bowls. Add more of your favorite milk, if desired, plus additional add-ins. Serve hot or cold.

Nutritional Information (with date, without toppings):

  • Calories: 680
  • Total Carbs: 27 grams
  • Net Carbs: 17.3 grams
  • Fat: 60 grams
  • Protein: 19 grams

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EVO Hemp Cauliflower Oats

Hemp and cauliflower “oats” is a hearty and filling breakfast that has the traditional texture—without the grains. You can modify the recipe dozens of different ways by varying fruits, nuts, seeds, natural sweeteners, milks, and other toppings. While this recipe used full-fat coconut milk and water, you can use dairy milk or another non-dairy alternative you prefer. We also added collagen for an extra protein boost. Find your favorite taste combination, and enjoy this Primalized classic.

Servings: 2

Time in the Kitchen: 15 minutes

Ingredients:

  • 2 1/2 cups Frozen Riced Cauliflower
  • ½ cup + 2 Tbsp. Coconut Milk
  • ½ cup Water
  • 2 Tbsp. Ground Flaxseeds
  • ½ Tbsp. Almond Butter
  • 3 Tbsp. Pumpkin Seeds, divided
  • 1 tsp. Vanilla Extract
  • 1 1/2 Tbsp. EVO Hemp Hearts
  • 2 Scoops Primal Kitchen® Vanilla Coconut Collagen (optional)
  • ½ cup Raspberries (or sub your favorite berry)
  • Optional Toppings: Maple Syrup, Hemp Hearts, crumbled Primal Kitchen Coconut Lime Bar

Instructions: 

In a pot, combine the cauliflower, coconut milk, water, and ground flaxseed and heat over medium heat. Stir occasionally.

Once it starts to bubble (about 3-4 minutes), add the almond butter and give the mixture a stir. Reduce the heat to medium low and cover the pot. Heat for an additional 5 minutes, removing the lid occasionally to stir.

Take half of the pumpkin seeds and pulse them quickly in a grinder, blender or food processor so they are chopped small but not yet in the form of a powder. Pour the pulsed pumpkin seeds in the pot and stir. Cover the pot again for an additional 2-3 minutes.

When you uncover the pot again, add the vanilla extract and hemp hearts. Around this time it should start resembling thin “oats.” If you are adding the Collagen Fuel, any sweeteners, or additions like cinnamon, add them now. Gently stir the oats uncovered over medium-low heat so it is just bubbling until the mixture reaches the consistency of your liking (keep in mind that it will continue to thicken a small amount after it is removed from heat).

(If the mixture seems too thick, you can add a small amount of additional water or coconut milk. If the mixture is still too soupy and thin, you can either try adding ground flaxseed a teaspoon at a time or continue to cook the mixture uncovered until it reaches your desired thickness.)

Pour the “oats” into a glass or bowl and top with raspberries, a sprinkle of hemp hearts, the remaining pumpkin seeds, and any other favorite add-ons you may have!

Nutritional Information (2 servings, per serving):

  • Calories: 444
  • Total Carbs: 20 grams (Net Carbs: 11 grams)
  • Fat: 28 grams
  • Protein: 31 grams

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Primal+Keto Cooking Made Easy: Mark’s Big-Ass Omelette

Omelettes are a regular go-to for me. There’s no faster or easier way to whip up a healthy and filling meal than this. If I’m not eating a big-ass salad for lunch, you can bet it’s an omelette instead. Eggs offer a good dose of protein as well as plenty of essential minerals. Veggies, meat and a little cheese add their own nutrients and make for constant variety. It’s one of those Primal-keto staples I never get tired of. Let’s dig in.

Mark’s Big-Ass Omelette

Servings: 1

Time In the Kitchen: 15 minutes

Ingredients:

  • 3 large eggs
  • 1/4 bell pepper
  • 1/4 cup chopped mushrooms
  • 1/4 cup chopped onion
  • 1/3 cup chopped ham
  • 3 Tbsp. feta cheese

Instructions:

Heat butter in a skillet over medium heat.

Crack three eggs in a bowl and whisk until well combined. Set aside.

Add veggies to the skillet and saute for a few minutes until cooked. Add salt and pepper to taste, if you’d like, and stir the veggies well. Add any pre-cooked protein you’d like to use (we used diced ham in this version) and warm for 20-30 seconds.

Add whisked eggs to skillet. Allow to cook for a couple of minutes, scraping down the sides of the skillet with your spatula every now and then. Swirl the eggs around a bit with your spatula as the eggs start to cook on the bottom of the pan.

When the eggs are mostly set, sprinkle some cheese, if desired, on the eggs before folding the omelette over. Using your spatula, lift up one side of the eggs and very carefully flip that side over top of the other side.

Carefully slide the omelette out of the pan and onto a plate. Serve immediately with a side of bacon or sliced avocado if desired.

Nutritional Information:

  • Calories: 406
  • Carbs: 10.8 grams (9.8 net carbs)
  • Fat: 24.6 grams
  • Protein: 33.7 grams

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The Best Paleo Banana Pancakes with Fresh Strawberries

Whether it’s your Saturday morning ritual or your everyday breakfast staple, you’ll love these simple Paleo banana pancakes.

Even as a teenager who, all things being equal, probably would’ve stayed in bed until noon if I could’ve, I would hear my Dad making all sorts of noise in the kitchen and I would time my arrival for just the moment the first pancakes were being flipped onto my plate. I suspect this may have been my Dad’s plan to get my butt out of bed.

Of course, Dad’s pancakes weren’t Paleo – especially after I slathered them with gooey syrup. And let’s face it – after a huge plate of wheat-flour pancakes drenched in syrup, there’s only one thing you want to do: take a nap. So when I set about making this recipe for Paleo pancakes, I was thrilled. All the memories of home, but with all the health benefits of my Paleo diet!

mashed bananas

The main ingredient in traditional pancakes is wheat flour. Since that’s a no-no on the Paleo diet, this recipe uses coconut flour. But you’ll notice that it’s only a little bit of coconut flour – two and a half teaspoons, to be exact – which, if you’ve ever made traditional pancakes will seem like a strangely small amount of flour. But here’s the secret…

The mashed banana in these pancakes isn’t just for flavor – although the banana flavor definitely comes through. The mashed banana actually works with the egg and the little bit of coconut flour you use to create that traditional pancake consistency. So don’t leave out the bananas!

pancake batter

The coconut flour and the bit of coconut oil you use to fry up these babies won’t give you an overwhelming flavor of coconut – the coconut flavor is so mild that you probably wouldn’t notice it if you didn’t know. But since you do know, you might pick up a hint of that. But of course, the little bit of coconut flavor goes spectacularly well with the flavors of banana and cinnamon.

You could almost imagine yourself in the Caribbean, having breakfast near the crystal-blue crashing waves. In fact, you SHOULD imagine yourself there because, well, why not?

To add to the tropical flare of these simple banana pancakes, I love adding more fruit on top when I serve them, whether it’s just me or if I’m sharing my pancakes with a friend or two. My favorite topping is strawberries, but any type of berries – blueberries, raspberries, blackberries – yum! – would be great too. Or a mix of all of them!

banana pancake recipe

But, the best thing about these simple banana pancakes is this: they’ll give you all of that pancake goodness you love with none of the bloated, over-stuffed after-feeling of heavy, syrup-soaked traditional pancakes.

So whether it’s your weekend morning ritual, your everyday breakfast staple, or your once in awhile pancake treat, give these simple banana pancakes a shot. You won’t regret it!

More Paleo Banana Pancake Recipes:

2-Ingredient Paleo Banana Egg Pancakes (Easy Recipe)
Homemade Flourless Blueberry Banana Pancakes
The Best Coconut Flour Banana Nut Protein Pancakes (These Are Addictive)
34 Best Paleo Pancakes of All-Time – Banana, Pumpkin, Coconut Flour + More

The Best Paleo Banana Pancakes with Fresh Strawberries
Jess (Paleo Grubs)

Mark’s Cold Brew Coffee

Welcome to summer, everyone. (I think most people agree it starts after Memorial Day, right?) One of the things I’ve always loved about summer is cold brew coffee. As most of you know, I’ll take coffee anytime year round, but cold brew is its own animal and worth looking forward to this time of year. That said, cold brew needs to be done right to achieve the smoothness and sweetness its known for. Here’s how I create my own cold brew.

 

Ingredients:

  • 2/3 cup medium-coarse ground coffee
  • 2 cups filtered water
  • Optional: 4 Tbsp. Oat Milk (Thrive Market has a clean and tasty version for those who want to add a splash or two to the final result. Feel free to use regular dairy or another non-dairy milk.)
  • (You’ll also want a couple medium mason jars with lids.)

Instructions:

Grind 3/4 cup of whole bean coffee to a medium-coarse consistency as pictured to make about 2/3 cup ground coffee. (I wouldn’t advise the pre-ground coffee you find in the store, since you’ll have a heck of a time trying to drain it. The result? Coffee that’s likely too strong and muddy instead of smooth.)

Divide the ground coffee between two medium mason jars. Pour room temperature filtered water over the coffee—one cup of water per jar. Screw the lids on tight, and let infuse at room temperature for 12 hours. This is where the magic happens. You could go a little shorter (e.g. 10 hours) if you need it sooner, but I’d be cautious about exceeding 12 hours as I’ve found a lot of coffee gets bitter pretty quickly past that point. Start with 12 hours and experiment from there if you want a more concentrated brew. Some people like to put the jars in the refrigerator for added chilling. This works, but the infusing process will be a little slower.

After 12 hours, open each jar. Filter through a clean dish towel or cheesecloth. I know some folks use a very fine sieve or paper coffee filters for this step. Others like to double filter.

Check for concentration and dilute (to your own personal taste) with cold, filtered water, diluting less if you’re going to add milk or cream or if you’re going to use ice.

Put a few ice cubes in the bottom of two glasses, pour coffee over them. Add milk or cream if that’s your thing.

Store any extra filtered coffee in a clean mason jar in the refrigerator, and use within a few days for freshness.

Thanks for stopping by, everybody. Do you have a recipe you’d like to see the team or I cover? Share your ideas below. Have a great week.

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Brussels Sprouts, Bacon & Sweet Potato Hash with Eggs

Hearty breakfasts don’t have to be heavy carb fests, and this recipe proves it. Eggs and bacon meet the veggie powerhouses of sweet potato and Brussels sprouts in this dish. It’s a hash that’s so much more than the traditional white potato mush many of us grew up with.

Bright, flavorful, and rich, this recipe brings it all to the table and makes a great brunch (or dinner) any day of the week. Enjoy!

Servings: 4

Prep Time: 15 minutes

Cook Time: 75 minutes

Tips:

Cast iron is a great way to prepare the sweet potatoes in this dish, but if you don’t have a cast iron pan, toss the sweet potato cubes in the bacon fat and avocado oil mixture and roast them on a sheet pan like the Brussels sprouts are.

To get perfect sunny-side up eggs, watch the edges of the egg whites as they are cooking in the pan. The egg whites should start bubbling very gently as they turn from clear to white. Once the egg whites are nearly opaque, cover the pan with a lid and reduce the heat. Continue cooking until the egg yolk reaches your desired consistency. If you like your egg yolks very runny, you may not even need to cover the pan at all.

If you don’t have a lid that will fit over your cast iron pan, use the underside of a sheet pan.

Ingredients:

  • 6 slices thick Applewood bacon
  • 1 lb. Brussels sprouts (about 3.5 chopped cups)
  • 3 cups cubed sweet potatoes, ¾”-1” in size
  • 2.5 Tbsp. bacon fat
  • 1 Tbsp. Primal Kitchen® Avocado Oil
  • 4 eggs
  • Pinch of salt and pepper
  • 2 cups baby arugula
  • 1-2 sprigs of fresh thyme, for garnish

Directions:

Preheat the oven to 375 ºFahrenheit. Lay the bacon slices out on a parchment-covered sheet pan and bake in the oven for about 25 minutes until they’re golden. Set aside the slices and pour the reserved bacon fat into a small cup or jar.

Slice the Brussels sprouts in half lengthwise and toss them in one tablespoon of bacon fat until all sides of the vegetables are coated. Lay the Brussels sprouts cut side down on a sheet pan (use the same sheet pan you baked the bacon on if you’d like). Roast the Brussels sprouts for 25-30 minutes. The undersides of the vegetables should be golden brown.

While the Brussels sprouts are roasting, add 1 tablespoon of Primal Kitchen Avocado Oil to a seasoned cast iron pan and place it in the oven to heat for about 15 minutes. Cut off the ends of the sweet potatoes and peel them. Slice the sweet potatoes into ¾”-1” rounds or slices and make cubes out of them. Toss the cubes with a tablespoon of bacon fat and a pinch of salt and pepper. Carefully remove the cast iron pan from the oven and pour the sweet potatoes into the pan. Arrange the cubes so they are in a single layer and not overlapping. Place the pan back into the oven for 25 minutes, then remove the pan and flip the sweet potatoes over. Roast for an additional 15-20 minutes or until they are soft and begin to brown. Carefully remove the sweet potatoes from the pan and set them aside.

Place the cast iron pan on the stovetop and add an additional ½ tablespoon of bacon fat. Heat the pan over medium heat for 1-2 minutes. Crack the eggs into the pan one at a time so they have their own space in the pan and are not touching one another. Depending on the size of your pan, you may need to cook 2 eggs at a time. Allow them to cook and bubble for 30-45 seconds or until the outer parts of the egg whites start to set (this time will depend on how hot your pan is). Reduce the heat to medium-low and cover the pan with a lid. Cook for an additional minute or so, or until the egg white is fully set and the yolk is cooked to your liking. Remove the pan from the heat and allow the eggs to cool for a few minutes before using a spatula to remove the eggs. If you prepared 2 eggs the first time around, repeat these steps with the second batch of eggs.

Chop the bacon slices and gently combine the pieces with the Brussels sprouts and sweet potatoes. Arrange some baby arugula in a serving dish or the cast iron pan, and spoon the vegetable mixture on top. Carefully lay the eggs on top of the vegetables. Remove some leaves from a sprig of thyme and garnish the dish with the thyme and a sprinkle of black pepper.

Nutritional Information (per serving):

  • Calories: 373
  • Net Carbs: 25 grams
  • Fat: 22 grams
  • Protein: 16 grams

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34 Best Paleo Pancakes of 2019 – Banana, Pumpkin, Coconut Flour + More

Enjoy a warm and hearty breakfast without regretting your decision later with this Paleo pancakes in several different styles. Depending on if you want sweet and fluffy, or thick and hearty, we’ve got you covered with plenty of pancake recipes that fall within the Paleo eating guidelines. The main thing to kick out of your kitchen is all-purpose flour. Replace it with a combination of almond flour and coconut flour and you’ll be able to make all sorts of Paleo goodies that will keep you on track.

34 Best Paleo Pancakes of All-Time- a must-read for pancakes lovers.

Banana Chocolate Chip Paleo Pancakes

Fluffy banana paleo pancakes with chocolate chips are a great treat for Saturday mornings. Overly ripe bananas are best used for these pancakes. Since the chocolate and bananas are sweet on their own, the pancakes need little to no syrup or honey drizzled over them. Or serve with fresh blueberries for a healthy breakfast.

Banana Chocolate Chip Paleo Pancake Recipe

Ingredients

1/4 cup almond flour
3 tbsp coconut flour
1/2 tsp baking soda
Pinch of salt
3 eggs
1/4 cup almond milk
1 tsp vanilla extract
1 tsp honey
1 banana
1/4 cup mini chocolate chips

Instructions

1. In a large bowl, whisk together the almond flour, coconut flour, baking soda, and salt. In a separate bowl, blend together the eggs, almond milk, vanilla, honey, and banana with a hand blender. Add the dry ingredients into the wet and stir together until just combined. Let the batter sit for 3-4 minutes to allow the coconut flour to soak up the eggs.

2. Heat a griddle or non-stick skillet to medium heat. Coat the pan with coconut oil. Pour about 1/4 cup of batter onto the skillet, forming small pancakes so they are easier to flip. Sprinkle with a few chocolate chips. Cook for 2-4 minutes until the bottom is lightly browned, and then carefully flip. Cook for another 2-4 minutes until cooked through. Repeat with remaining batter. Serve warm.

Paleo Pear and Cinnamon Pancakes

These paleo pancakes are bright and full of cinnamon flavor. It is best to cook these on a lower heat than normal pancakes – pay close attention when they are cooking so that the bottom does not burn. Use a very ripe pear for the best results. Top the pancakes with some walnuts and maple syrup for a satisfying weekend breakfast.

Pear and Cinnamon Paleo Pancakes

Ingredients

1 ripe pear, grated
3 tbsp almond milk
2 tbsp honey
3 eggs
1 tbsp coconut oil, melted, plus additional for pan
1/4 cup coconut flour
2 tsp cinnamon
1/4 tsp baking soda
Pinch of salt

Instructions

1. In a large bowl, whisk together the eggs, milk, honey, and coconut oil. Add in the grated pear.

2. In a separate bowl, whisk together the dry ingredients. Add the dry ingredients to the wet ingredients. Stir together until just combined.

3. Heat a griddle or non-stick skillet to low heat. Coat the skillet with coconut oil. Pour about 1/8 cup of batter onto the skillet. Cook for 3-5 minutes until the bottom is cooked through, and then flip. Cook for another 2-4 minutes until lightly browned. Repeat with remaining batter. Serve warm.

Best Easy Paleo Pancake Recipes

The Best Paleo Banana Pancakes with Fresh Strawberries

The Best Paleo Banana Pancakes with Fresh Strawberries (199 cal/serving)

Healthy Paleo Pumpkin Pancakes

Healthy Paleo Pumpkin Pancakes (267 cal/serving)

Coconut Flour Pumpkin Pancakes with Blueberry Syrup

Coconut Flour Pumpkin Pancakes with Blueberry Syrup (157 cal/serving)

Homemade Flourless Blueberry Banana Pancakes

Homemade Flourless Blueberry Banana Pancakes (315 cal/serving)

Coconut Flour Banana Nut Protein Pancakes

Coconut Flour Banana Nut Protein Pancakes (246 cal/serving)

Chocolate Hazelnut Paleo Pancakes

Chocolate Hazelnut Paleo Pancakes (146 cal/serving)

3-Ingredient Paleo Pumpkin Pancakes with Caramel Sauce

3-Ingredient Paleo Pumpkin Pancakes with Caramel Sauce (199 cal/serving)

Lemon Poppy Seed Paleo Pancakes

Lemon Poppy Seed Paleo Pancakes (129 cal/serving)

Paleo Sweet Potato Pancakes

Paleo Sweet Potato Pancakes (154 cal/serving)

Paleo Buttermilk Pancakes

Paleo “Buttermilk” Pancakes (Paleo Running Momma)

Fluffy Coconut Flour Pancakes with Wild Blueberry Maple Syrup

Fluffy Coconut Flour Pancakes with Wild Blueberry Maple Syrup (Ambitious Kitchen)

4-Ingredient Paleo Pancakes

4-Ingredient Paleo Pancakes (Bigger Bolder Baking)

Snickerdoodle Paleo Pancakes

Snickerdoodle Paleo Pancakes (The Roasted Root)

Cassava Flour Paleo Pancakes

Cassava Flour Paleo Pancakes (Paleo Gluten Free Eats)

Almond Banana Pancakes

Almond Banana Pancakes (Mark’s Daily Apple)

Banana Egg Oat Pancakes

Banana Egg Oat Pancakes (Meaningful Eats)

4 Really Good Reasons to Eat Paleo Pancakes

It is completely normal and understandable to find yourself craving a favorite food often enjoyed as part of your pre-Paleo days.

For many, finding high protein or satisfying breakfast choices can be a real challenge, and if you find yourself struggling with that same issue, perhaps you just haven’t found the right Paleo recipe to meet your needs.  

Since many traditional breakfast foods have grains as part of the ingredient list, Paleo followers can experience boredom and burnout if they are choosing to incorporate eggs and bacon as an easy go-to option for a high protein, satisfying choice.  

If you have an affection for flapjacks, but don’t want to stray from your Paleo lifestyle, no need to worry!  

So, why should you eat Paleo pancakes as part of your breakfast repertoire now and then?  

Let’s look at 4 good reasons why you should be eating these tasty treats as part of your day!

1. Paleo pancakes can satisfy your sweet or savory cravings.

If you are craving something savory, there are plenty of Paleo pancake recipes that will provide the perfect solution to satisfying your taste buds.

Savory vegetable pancakes are not only grain free and made of 100% real ingredients, but they also taste amazing and make incorporating vegetables much more fun.

Take a look at these recipes that can be made for breakfast or brunch, or set aside some mix for an easy lunch or afternoon snack! 

And of course, if you are craving something sweet, much like the traditional pancakes you may be used to, Paleo pancakes can certainly help to address your sweet cravings!  Just take a look at this awesome list of variations to try when the need for a sweet treat strikes!

2. Paleo pancakes are simple to prepare and require very few ingredients.

If you are running short on time in the morning, Paleo pancakes to the rescue!  Many versions of Paleo pancakes require only 2 or 3 ingredients!

“There are all kinds of pancakes that are suitable on the Paleo diet. Best of all, you can use any fruit you like, such as blueberries, bananas or peaches. To make your pancake, just mash the desired amount of fruit and mix it with some beaten egg. Add any additional ingredients you’d like, such as vanilla or nutmeg. Simply pour the “batter” into a skillet, fry and enjoy.”

If you are looking for ways to bulk up or customize your Paleo pancake recipe as a way to incorporate a variety of tastes and flavors, you can add in some almond butter for a more “pancake-y type” texture.  The more almond butter you add, the more solid the pancake.

You can also top your pancakes with warm grass-fed butter to enhance the flavor of the pancake, making it a rich and filling addition to your morning routine.

3. Paleo pancakes can be enjoyed by the whole family no matter their age.

Eating eggs for breakfast day after day may be an easy way to cook up a high protein breakfast, but after a while, boredom sets in among children and adults alike.

Perhaps you thought that your Sunday morning family breakfast would no longer be able to incorporate pancakes due to the typical ingredients such as while flour and sugar, but nothing could be farther from the truth.  Fortunately, very talented Paleo chefs of all backgrounds have found several different ways to get around that ingredient roadblock.

Take for example the addition of sweet potatoes to your pancake mix, providing your family with a host of antioxidants, vitamins, and minerals giving your body a morning burst of energy.

With so many different variations of Paleo pancakes, you are sure to stumble upon one or more recipes that will become a family favorite!

4. Paleo pancakes provide your body with a warm, hearty, nutrient-dense breakfast.

You can enjoy a warm and hearty breakfast without regretting your decision later when incorporating your favorite version of Paleo pancakes on any given day.

Sweet and fluffy, or thick and hearty, there are plenty of Paleo-friendly recipes that are super-charged with healthy, whole food ingredients such as nuts, eggs, and coconut oil.

Take for example this warm and hearty version of Paleo pancakes, made from almond flour, which is rich in protein and provides your body with healthy fat to keep you feeling satisfied well after your breakfast meal ends.

What to Avoid When Making Paleo Pancakes

You may already know that the standard pancake recipe is made primarily from white flour, which is low in fiber and fairly low in protein.  This low nutrient-density food choice will make you feel hungrier sooner and won’t help much to power your through your morning.  (1)

Add syrup to the mix, and you’ve just incorporated a hearty dose of sugar into your day, making it a recipe for disaster.

“That large stack of pancakes with syrup is a plateful of refined carbohydrates that rapidly increases your blood sugar and harmful triglycerides to raise your risk of heart disease.”

So now that you know that Paleo Pancakes are really good option for your breakfast meal, let’s review things to avoid as part of your Paleo pancake recipe.

  • Simple sugars and artificial sweeteners:  Both artificial and simple sugars have the potential to cause gut irritation, and most simple sugars can cause a spike in insulin, which later results in a blood sugar crash.  High fructose corn syrup consumption specifically can drastically decrease leptin sensitivity, your major hunger hormone, which results in an increase in appetite. (2)  For more information on why most forms of sugar are not considered Paleo, you’ll want to give this reference a read!
  • Dairy products:  Milk specifically should be avoided as part of the Paleo diet.  If you want a full explanation as to why it is best to avoid milk, you can read more about it on Dr. Loren Cordain’s website.  (3) To sum it up, milk contains an astonishing number of hormones, and bioactive peptides, which likely breech the gut barrier.  Once that occurs the immune system is activated and normal physiological function can no longer occur.  For example, the insulin cows produce has been linked to increasing the risk for type 1 diabetes in young children.  In addition, the estrogens found in cow;s milk can increase the risk for breast and ovarian cancers in women and prostate and testicular cancers in men.
  • White flour:  White flour specifically is bleached with a chemical bleaching agent to make it appear a bright shade of weight, and requires B vitamins and iron to be added back in after the processing has been done.  It is also devoid of fiber.   Studies clearly indicate that those following a diet that regularly includes eating white flour, as well as sugar particularly in the form of fructose, can increase their chance for weight gain, insulin resistance, and type 2 diabetes. (4)
  • Whole-grain flour containing wheat and gluten:  Most “wheat” products containing gluten are nothing more than similar versions of refined, white flour that have been treated with some sort of coloring agent giving it the guise of being a healthier choice. To read more about the additional concerns related to the consumption of gluten, be sure to check out this link explaining why it can be problematic to your overall health.

Take Home Message:  From sweet to savory, simple to put together or a more complex ingredient list, Paleo pancakes are a great addition to your day as a way to nourish your body with a nutrient-dense meal full of protein and healthy fats.

If you are trying to teach your children the importance of proper introduce from a very early age, what better way to introduce them to the Paleo diet than through a delicious breakfast addition.

There are plenty of recipes to choose from listed as part of this resource, and numerous others you can find on the internet through a simple search to keep your pancake repertoire interesting, too. 

Keep in mind, when you start to experiment with Paleo pancake recipes be sure to remember that gluten-free flours are often heavier than regular flour, so your grain-free pancakes may be a bit on the denser side. 

Don’t forget, these pancakes can also be prepared ahead of time and refrigerated for a snack later in the day or a meal later in the day!  

So, now the decision is up to you.  Which recipe are you going to try first?

More Good Paleo Pancake Recipes to Try:

Pumpkin Pancakes with Bacon and Pecans
Adding pumpkin to pancakes is a great way to flavor them up without adding anything that will slow you down or make you fat. These pancakes are also flavor enhanced with bacon, and have a bit of crunch thanks to the pecans so you’re getting a mouthful of savory bacon, nuttiness from the pecans, and the distinctive taste of pumpkin in each bite. Because they use coconut flour these come out light and fluffy, and taste great. If you didn’t know it was a Paleo recipe you might not even realize it as you’re eating them.

Coconut Flour Pancakes
Using coconut flour instead of all purpose flour is one way to turn ordinary pancakes into paleo friendly pancakes. This recipe shows you the basics when it comes to substituting flours to make the pancakes better for you. These come out looking and tasting just like the pancakes you remember before starting paleo, and the list of ingredients includes things like coconut oil, raw honey, coconut milk, and coconut flour, so as you can see they are really relying on coconuts to put this together. Since coconut doesn’t contain any grains or dairy, it’s a perfectly suitable food for Paleo, including all of its byproducts.

Paleo Spiced Pumpkin Pancakes
Here they’re using a combination of almond flour and coconut flour to get the right texture. Coconut flour produces light and airy pancakes, while almond flour makes them a little more dense and thick, so using both makes for a happy medium. Using nutmeg, cardamom, and cloves is a surefire way to get your taste buds going first thing in the morning, and the flavor of these will surely stick with you through the morning and into lunch. They get their sweetness from molasses, and their buttery flavor from ghee. With the right garnishment these look pretty enough to grace a magazine cover.

Apple Pie Pancakes
These pancakes harness the flavor of apple pie, and serve them up in a format that is easier to make first thing in the morning. These are covered and smothered in apples, as well as a nice serving of maple syrup, so she’s doing a good job of combining two food types into one mega-delicious creation. Stack these as high as you can for the best presentation, but remember to only eat until you feel full, as part of the Paleo way is listening to your body and it’s natural senses it has in place to tell you when it’s hungry and when it’s not.

Coconut Banana Pancakes and Lemony Butter
These pancakes combine two popular tastes, coconuts and bananas, into one pancake, and top the whole thing off with a lemon-infused butter. The coconut flavoring comes from coconut oil as well as real coconut that is mixed right into the batter. The banana of course comes from a banana, and the lemon butter uses ghee and lemon zest and juice for it’s flavor. This is an interesting mix of ingredients, and most likely not something you’ve tried in the world of pancakes. Paleo is all about broadening your palate and trying new things.

Carrot Cake Pancakes with “Cream Cheese” Frosting
Carrot cake lovers will want to take note of this pancake concoction. It is meant to taste like carrot cake, complete with a cream cheese frosting, without using any grains or dairy. The carrot flavor comes from – surprise! – carrots, and the way they made the cream cheese frosting without using any cream or cheese is pretty awesome. They borrowed a page from the vegan cookbook and used cashews to create the right texture. From there it was just a matter of getting the taste right using only Paleo ingredients. Success! Top it with some crushed pecans and eat it up.

Almond Protein Pancakes
These protein pancakes are made with plenty of eggs and nuts to provide you with a wholesome source of protein, and without weighing you down with unnecessary ingredients. In fact, there are only 4 ingredients used, so you can make these up whenever you want a hot breakfast that will keep you satiated until the lunch whistle blows. Eggs, almond flour, and coconut oil are the main ingredients, add a bit of water and your batter is all set for the griddle. Embrace simple recipes like these because Paleo involves cutting out all of the stuff you shouldn’t be eating, and only using the minimum number of ingredients to make food delicious.

Paleo Mocha Chip Pancakes with Espresso Syrup
Pile on the deliciousness with these pancakes that use a heaping portion of strong coffee to make sure that you not only get full, but get wired in as well. The coffee is used not only in the pancakes themselves, but also in the syrup, so you’ll be getting a double dose of caffeine to start your day without merely sitting and drinking a cup of coffee. The coffee goes really well with the chocolate, making this a treat to have when you need a wake up call, or any time you want your caffeine fix.

2-Ingredient Pancakes
This is the pancake recipe to make when you don’t have a lot of ingredients on hand because it only uses two of them. Some pancake recipes say “just add water” which technically is two ingredients, the mix and the water, but this one is much more natural. It uses a banana and some eggs to make the batter, so these will definitely taste like banana pancakes. You can add to it if you want, consider dark chocolate chips as a great source of antioxidants, and third ingredient that can really make these special. We were skeptical at first, but give this a try and you’ll be a believer.

Paleo Macadamia Pancakes
Macadamia nuts are one of the featured nuts on the Paleo diet, so you don’t have to worry about eating them, or whether they’re good for you or not. The healthy fats they contain are something that the Paleo plan encourages, so you can indulge in them without feeling guilty. Here they’re using a coconut butter that already has the macadamia nuts in it, so you don’t have to buy them separately and wonder how to prepare them. This is a recipe that is purely Paleo, so no adjustments or substitutions need to be made, just make and enjoy.

Chocolate-Raspberry Pancakes
Serving breakfast to morning company? This is a recipe that is sure to please, even if they’re not following Paleo. Everyone can enjoy this, and it makes such a nice presentation that they won’t even think it’s diet food of any sort. That’s a great thing about Paleo, you don’t have to eat food that others think is weird or odd or is obviously diet food because it’s just natural food that tastes good. These pancakes are smothered in chocolate and served up with fresh, tart raspberries so you get antioxidants galore without having to plug your nose while you swallow it.

Chocolate Chip Banana Pancake
There are chocolate chip pancakes, and there are banana pancakes, and each tastes great on their own. When you put the two together you’re onto something really great, and that’s what we have here. They have made sure to use unsweetened chocolate chips, and then used palm sugar to keep things Paleo and not introduce any refined sugar. The ordinary white sugar that comes in those big bags at the store has been processed so much it’s a crime to call it sugar or even food. Get back to basics by using unrefined sugars in all of your Paleo cooking.

Almond Butter & Banana Pancakes
Almond butter is sure to become your new best friend on Paleo. That’s because peanuts are a no-go, and almond butter makes a great substitution. Here they’re not substituting it for peanut butter, they’re just using it to make these pancakes taste great. Be sure to choose an organic almond butter to assure high quality. Coconut milk will make these come out light and fluffy and creamy, and there’s just a bit of cinnamon to help it all taste just right. You simply can’t go wrong with these if you’re a fan of nuts and bananas.

Apple Cider Pancakes
These pancakes only use a little bit of apple cider, but the distinctive taste of cider really rings through. You won’t have any concern over grains or wheat because it’s using almond flour as the base, and it gives these pancakes a nice thickness to them without taking away too much from their fluffiness. The end result is a pancake that you can cook up any time you happen to have some apple cider handy, and they’re even so good you might want to seek it out just to make these.

Chocolate Coffee Paleo Pancakes
There are so many ways to gussy up a pancake, but coffee has got to be one of the more logical choices out there. It’s a morning staple for many, and here you’ll be using instant coffee granules mixed right into the pancake batter. You can opt for decaf if you’re not doing caffeine, and you can also just take the coffee out if you just want some delicious chocolate pancakes. No matter how you play this you’re going to get a great deal of flavor to start your day off the right way.

34 Best Paleo Pancakes of 2019 – Banana, Pumpkin, Coconut Flour + More
Jess (Paleo Grubs)

Keto Waffle Breakfast Sandwich (+ a Giveaway!)

Breakfast: it’s perhaps the menu with the most stumbling blocks for those living low-carb. Eggs are great, but—let’s face it—get old without some variety. At times we may find ourselves missing the traditional breakfast classics we might have enjoyed at one point—even when we know they don’t fit our current health goals.

But who said keto was about deprivation? Not us, for sure. With a huge array of keto-friendly classic recipes, we’re hell-bent on showing the world just how great keto eating can be—with real food, full flavor and no compromises. So, back to breakfast now…. We dare you to bring this savory keto waffle breakfast sandwich to work—and see just how many people you convert.

Enjoy—and be sure to check out this week’s giveaway with our friends at Birch Benders (below)!

Servings: 2 sandwiches

Time In the Kitchen: 30 minutes

Ingredients:

  • 3/4 cup Birch Benders Keto Pancake and Waffle Mix
  • 1/2 water
  • 1 tbsp coconut oil
  • 2 eggs
  • 3 slices bacon
  • 2 sandwich slices of cheddar (or cheese of choice)

Instructions:

Mix Birch Benders Keto Pancake and Waffle Mix with water and coconut oil according to package instructions.

Grease mini waffle iron with Primal Kitchen® Avocado Spray Oil. Pour batter into waffle iron and cook according to iron instructions.

While mini waffles are cooking (or before), scramble 2 eggs in small skillet.

Cook 3 strips of bacon (in oven at 400 ºF/205 ºC).

When mini waffles are done, let cool slightly on plate or cooling rack.

When cooled, top two of the waffles with cheese slices, 1 1/2 bacon strips each, and divided scrambled egg. Top with the remaining two mini waffles to make 2 sandwiches.

For a little extra spice, add Primal Kitchen Chipotle Lime Mayo. Now dig in….

Now For the Giveaway…

Have we won you over yet to Birch Benders easy and incredible mixes? (They have a paleo version, too, btw.)

Just follow @marksdailyapple and @birchbenders on Instagram and comment on today’s MDA Instagram giveaway photo with your favorite keto recipe.

One lucky (random) winner will score a Primal Kitchen package worth $100: Vanilla Collagen Fuel, Classic Mayo, Chipotle Lime Mayo, Ranch Dressing, Green Goddess Dressing, and Caesar Dressing.

Good luck—and bon appetit!

Nutritional Information (per sandwich):

  • Calories: 415
  • Net Carbs: 6.6 grams
  • Fat: 32.6 grams
  • Protein: 22 grams

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