Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
25 Aug

Primal Coconut Pancakes and Waffles

This reader created video was submitted for a Primal Blueprint Contest. Click here to find out how you can participate and win Primal prizes!

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. Nice JOB! Those looked fantastic. Video is very well done!

    Daniel Merk wrote on August 25th, 2009
  2. Awesome video…. I’ll be making those!

    Dean wrote on August 25th, 2009
  3. OMG that looks good!!
    I could almost smell them as I watched the video.

    Bourgogne wrote on August 25th, 2009
  4. Awesome. Never made them with coconut milk. That definitely a must try.

    Grok wrote on August 25th, 2009
  5. Thank you much for the recipe, I look forward to trying it. I wouldn’t use a nonstick pan, btw! :( !

    dots wrote on August 25th, 2009
    • That is anodized bronze, not non-stick. I don’t know if that too dif.

      Mike wrote on June 17th, 2010
  6. Awesome! I will be trying those this weekend…

    Kevin J Smith wrote on August 25th, 2009
  7. Thanks, everyone! Yeah, they’re super tasty… I know I said that already in the video, but they really are.

    If you’re used to not eating much sweets, then they’re fine as they are. If you like a little somethin’ on yours, then fresh berries, jam, etc. is great. If you like ’em just a bit “wet”, then a splash of coconut milk will do you nicely, as would honey/agave/etc.

    Making this video was a lot of fun, so thanks to Mark for the contest! The best part — aside from the jokes, and putting my four-year-old at the end — was getting to eat the finished product! (My wife, behind the camera, had the pancakes, and I scarfed the waffle down myself.)

    Adam Kayce wrote on August 25th, 2009
    • Adam, great video and a beautiful little gal too.

      Do you know what the nutritional break down for a pancake or the waffle is? Protein, carbs, etc.. Also, what kind of waffle maker you you have?

      Grok on

      Tee wrote on August 25th, 2009
      • Hi Tee – sorry for the late reply; I’ve been out of town for the weekend.

        I don’t know the nutritional breakdown, actually… I’d say it’s got a load of fat, some protein, and hardly any carbs. Not incredibly helpful, I know!

        Oh, and the waffle maker is an “Uno” brand; it’s reversible, but I find the heart-shaped side to be a bit too thin, so I stick with the deeper, belgian side. Here’s a link to the model I have:

        Grok on!

        Adam Kayce wrote on August 31st, 2009
        • Update: I worked up a nutritional profile for these, which I use on FitDay.

          I split the recipe in eighths, because I usually make about a batch a week, eating it everyday… but you could always recalculate it based on your consumption.

          So, for one serving:

          Calories: 245
          Fat, g: 22.2
          Carbs, g: 6.0
          Protein, g: 5.4

          Adam Kayce wrote on January 1st, 2010
    • Great recipe Adam. We make something similar with fermented rice and coconut in India, that is eaten with a homemade “syrup” of coconut milk that is slightly sweetened and flavored with cardamom. I’ll try your recipe and have it with unsweetened, cardamom-flavored coconut milk.

      Your little girl is adorable.

      maba wrote on August 26th, 2009
      • Ooh, nice – cardamom sounds like a winner. I’ll try that tomorrow when I make a fresh batch!

        Adam Kayce wrote on August 31st, 2009
  8. OMG, those look soooo good. I think I even have all the ingredients to make those. Can you tell what I’ll be treating myself to this weekend?

    Linda wrote on August 25th, 2009
  9. These look fantastic! And what a great video, too.

    I’ve tried a couple of coconut flour pancake recipes before, but they weren’t very exciting at all compared to these and that glorious can of coconut milk!

    I’ll definitely be making these tomorrow morning.

    (AKA FoodRenegade)

    FoodRenegade wrote on August 25th, 2009
  10. my computer at home doesnt have sound and theres no text, so I had to wait till end of the day at work to see this, but


    I guess the eggs hold it all together. anybody know any other tricks for holding stuff together?

    jon w wrote on August 25th, 2009
    • I know this is about a year and a half later. . .but I had issues with the pancakes holding together myself. So I added a 1/4 cup of tapioca flour/starch & it worked very well. Bobs Red Mill makes it, I found it at either Piggly wiggly or Hyvee’s.

      mariposa wrote on March 30th, 2011
  11. Oh dear these look amazing!! I’m definately going to try these :)

    Dollface wrote on August 25th, 2009
  12. I tried figuring caloric/nutritional breakdown based on 8-1/2c servings or pancakes as thus:

    Nutritional Info
    Servings Per Recipe: 8
    Amount Per Serving
    Calories: 209.4
    Total Fat: 19.7 g
    Cholesterol: 46.8 mg
    Sodium: 141.4 mg
    Total Carbs: 6.1 g
    Dietary Fiber: 2.2 g
    Protein: 3.6 g

    Vitamin A 1.6 %

    Vitamin B-12 2.1 %

    Vitamin B-6 1.1 %

    Vitamin C 0.1 %

    Vitamin D 0.0 %

    Vitamin E 15.6 %

    Calcium 4.0 %

    Copper 0.0 %

    Folate 1.6 %

    Iron 3.6 %

    Magnesium 5.3 %

    Manganese 1.1 %

    Niacin 0.0 %

    Pantothenic Acid 0.0 %

    Phosphorus 2.7 %

    Riboflavin 3.9 %

    Selenium 0.0 %

    Thiamin 0.5 %

    Zinc 1.1 %


    If Adam gives permission, I can share recipe via for all to see.

    dots wrote on August 26th, 2009
    • Yeah, sure – it’s all good with me! Thanks for doing the heavy lifting.

      I hope the system used got the ingredients right… I worked up a nutritional profile on a different recipe a couple years ago, and it was definitely a trick to find the right numbers for some items. For example, some sites have the breakdowns for coconut milk that’s loaded with water, which is quite different.

      Thanks again, though!

      Adam Kayce wrote on August 31st, 2009
  13. Tried this recipe last night. Delicious!

    Neal McKegney wrote on August 26th, 2009
  14. Oh I am sooo excited about this recipe! And my grain-loving husband will like them too. Maybe he’ll start making these instead of the wheat-based waffles he makes usually?

    fritchbeetle wrote on August 26th, 2009
  15. With only the addition of nuts to the batter, I made pancakes this morning with this recipe. They are light and crispy and the shredded coconut gives them a nice texture. We paired them with poached eggs, sausage and cut up frozen strawberries on top of the pancakes. They were as good or better than any pancake I have ever had so this recipe goes into my primal recipe file. Thanks Adam for this yummy treat.

    Sharon wrote on August 26th, 2009
    • Wow, that sounds great, Sharon! Thanks for the ideas.

      I’ve done the slightly-cooked egg yolks on them, and also fresh fruit. I usually eat them plain (for convenience), but dressing them up sure does add something special.

      Adam Kayce wrote on August 31st, 2009
  16. Acckkk! another video recipe! what about those of us on dial-up who can’t see the videos??? lol

    Jenny wrote on August 26th, 2009
  17. Really great quality video and yummy looking eats. Going to try these this weekend. Especially love the little lady at the end – gotta love little girls. My 3 yr old loves all things carb … like bread, pasta, rice cakes … so even though I try to limit them I don’t want to set her up for carb issues later in life. Just trying to find better alternatives!

    Candice wrote on August 26th, 2009
  18. Ooh, yum – well done, Adam!

    BestSelf wrote on August 26th, 2009
  19. Would like to see the recipe in written form. Can’t play the video; it’s not showing up on the screen. Thanks!

    Sue wrote on August 26th, 2009
    • I agree. I find it hard to make recipes from any video. Any chance these will be available in written form?

      Kim Birch wrote on August 27th, 2009
  20. 2 eggs (Eggland’s Best)
    1/2c or 56g almond meal (Bob’s Red Mill)
    1c or 68g shredded coconut, unsweetened, unsulphured (local health food store brand)
    1 can or 400mL/g Coconut Milk (Organic Native Forest)
    1/2t sea salt (Redmond sea salt)
    1/2t baking powder
    1/2t or 1g cinnamon (to taste)
    vanilla, optional (to taste)

    :) (guessed on last three ingredients)

    dots wrote on August 26th, 2009
    • Thanks, dots – that’s it, right there. I had the recipe written at the end of the video (for those who could see it), too.

      And you’re right about the last three ingredients; I tend to guess on those, myself! Anything in that neighborhood is going to turn out just fine.

      Adam Kayce wrote on August 31st, 2009
  21. Great video, I cant wait to make up a batch of these…. I love waffles and really miss them…. Anyone know if Maple Syrup is Primal? I’m talking the pure kind not Aunt Jamima!

    Dean wrote on August 28th, 2009
  22. High five on these. These pancakes are AWESOME! I just made them for breakfast and eating them right now!

    Rob wrote on August 29th, 2009
    • Grok wrote on August 29th, 2009
    • Right on, guys! Thanks!

      It’s such a good feeling to share something tasty, healthy, and loaded with coconut for a group of people who know how to appreciate it! :-)

      Adam Kayce wrote on August 31st, 2009
  23. Made these for Sunday brunch, and they were fantastic.

    Am also going to try making a desert with them: top the pancakes with unsweetened whipped cream mixed w/fresh raspberries and dark chocolate shavings.

    I’ve found that fresh fruit and chocolate give whipped cream plenty of sweetness, so I don’t need to add extra sweetener, but your tongue may vary. 😉

    Bourgogne wrote on August 31st, 2009
  24. K, so I tried to make these today but I didn’t have the almond meal so I subbed just whole almonds in. I found though that they did not set up so the whole pancakey-ness was kind of an epic fail. But what I did was pour the whole recipe into the skillet and heated it up and it kinda became like oatmeal and was so good. I recommend it.

    Alex wrote on September 2nd, 2009
  25. Thank you Adam for permission to share your recipe. I pretty much put everything on my previous replies right here, and just so you know, I did not write out directions cause that’s pretty basic. If someone wants to look it up, go to and search for “Coconut pancakes ala Paleo Primal Adam Kayce” and you can print a copy from there. If there’s something you think I “should” put in the directions, just let me know and I can edit it.

    dots wrote on September 4th, 2009
    • Thanks so much for posting that link! These look really great and it looks like there is even more great stuff at that site. :-)

      Kim Birch wrote on September 8th, 2009
  26. Just made these this morning! They’re great!!!

    cocobean wrote on September 9th, 2009
  27. just made these, the video was great – enthusiastc and to the point.

    Im not keen on the ‘crunchy’ grainy texture so next time ill try 1cup of almond meal and 1/2 of shredded coconut.

    they are also not sweet at all, so for my tongue Id add some fruit or add extra cinamon and honey to the recipe.



    alex wrote on October 2nd, 2009
    • I’ve played around with grinding up my coconut, too, to make coconut flour… and I agree – it makes for a better texture.

      Adam Kayce wrote on January 1st, 2010
  28. Been wondering for quite some time how to keep my 8 year old waffle loving daughter happy without creating a carb train wreck for myself. Thanks for sharing the recipe. I look forward to trying it!

    Erica wrote on October 4th, 2009
  29. Just made these for myself and the wife today. We loved the taste but the wife didn’t care for the texture. Next time I’m going to use coconut flour instead of shredded coconut.

    Shawn wrote on November 1st, 2009
    • Just be careful using coconut flour. I used 1 c of coconut flour (not thinking that it was more dense than shredded coconut). I had way too much of the dry ingredients compared to the wet and couldn’t even mix it up. I didn’t have have any more coconut milk or regular milk so I added a little water to thin it out. TOTAL DISASTER! I’ll try it again with a 1/4 cup of coconut flour and add more until I get the right consistency.

      I think I need to spray my waffle maker something non-stick too. My waffles were sticking to the maker.

      Steve wrote on December 12th, 2010
      • Its early morning and I was hoping to make pancakes for mu husband and to find coconut flour pancakes online.
        Adam is what I found lol. Since he is useing Almond flour and I have coconut flour I really appreciate your helpful comment. Thanks Steve! Have a blessed day!

        Gigisdiamonds wrote on April 13th, 2011
      • use coconut oil- we brush it on with a basting brush. Also, make sure your waffle maker temp gets high enough- the wattage must be high. I’ve been told several times that low wattage waffle makers make a total mess from the waffles. We borrowed a waffle maker once and couldn’t get normal waffle batter to cook right.

        Elicia wrote on June 12th, 2011
    • Get the finely shredded coconut, not the regular or flake coconut. Or just throw it in a food processor. Totally worth it- my husband is VERY picky about texture and he loved it with the finely shredded. We used finely ground almond flour too- also much better.

      Elicia wrote on June 12th, 2011
  30. Tasted like a salt lick, looked like an an amoeba that exploded.

    Hortense wrote on November 10th, 2009
  31. adam, these look great. I would blend the eggs thoroughly until pale yellow before mixing in the other ingredients.

    chris dahl wrote on December 25th, 2009
  32. I realised after I posted my comment thast I didn’t explain why – To avoid a stiff or tough texture, I would mix the wet ingredients thoroughly before adding the dry. And then, stir only until the dry ingredients have been moistened.

    Thanks again for the video.

    chris dahl wrote on December 25th, 2009
  33. Adam,
    After I watched this yesterday I last night driving around to four different stores looking for shredded coconut (cause Whole Foods was all sold out). Finally found some and just finished whipping up a giant paleo waffle this morning. So tasty! Thank you for sharing this great recipe. Can’t wait to whip them up for my wife when she returns from Haiti. Thanks again!

    Chrisof wrote on February 8th, 2010
  34. These were very good. Thanks for the tip on coconut milk. I never knew there was a difference, but wow, so much creamier than coconut milk with added water.

    Danielle wrote on February 24th, 2010
  35. I just tried these this morning, and this is certainly one of the best almond meal/coconut milk uses I have come across.I save a tbsp of coconut milk to put in my coffee with a dash of cinnamon. Thanks for the video, Adam.

    Casey Rafter wrote on April 6th, 2010
  36. could i use hazelnut flour instead of almond?

    Sam wrote on August 17th, 2010

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