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!

About the Author

Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.

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80 thoughts on “Primal Coconut Pancakes and Waffles”

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  1. OMG that looks good!!
    I could almost smell them as I watched the video.

  2. Thank you much for the recipe, I look forward to trying it. I wouldn’t use a nonstick pan, btw! 🙁 !

    1. That is anodized bronze, not non-stick. I don’t know if that too dif.

  3. 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.)

    1. 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

      1. 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!

        1. 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

    2. 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.

  4. 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?

  5. 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)

  6. 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?

    1. 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.

  7. Oh dear these look amazing!! I’m definately going to try these 🙂

  8. 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.

    1. 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!

  9. 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?

  10. 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.

    1. 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.

  11. Acckkk! another video recipe! what about those of us on dial-up who can’t see the videos??? lol

  12. 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!

  13. Would like to see the recipe in written form. Can’t play the video; it’s not showing up on the screen. Thanks!

  14. 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)

    1. 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.

  15. 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!

  16. High five on these. These pancakes are AWESOME! I just made them for breakfast and eating them right now!

    1. 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! 🙂

  17. 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. 😉

  18. 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.

  19. 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.

    1. Thanks so much for posting that link! These look really great and it looks like there is even more great stuff at that site. 🙂

  20. 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.



    1. I’ve played around with grinding up my coconut, too, to make coconut flour… and I agree – it makes for a better texture.

  21. 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!

  22. 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.

    1. 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.

      1. 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!

      2. 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.

    2. 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.

  23. adam, these look great. I would blend the eggs thoroughly until pale yellow before mixing in the other ingredients.

  24. 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.

  25. 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!

  26. 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.

  27. 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.

  28. This may be a stupid question, but the author says he makes around eight and eats them all week. I just was curious if this means he cooks them all at once, and just freeze/refrigerates the other seven pancakes (assuming he eats one), or will the batter stay good that long if kept cold? Sorry if I missed this in a comment or if it should be obvious. Just curious. I just made these (first day on this site) and they are really good. Thanks for the recipe.

    1. I would think he cooks them all at once and saves them in the fridge or freezer. That’s what I’m about to do! 😀 (I recall saving regular pancake batter in the fridge and it getting a little gross.)

  29. I can’t wait to try this waffle recipe. I love my waffle iron and was wondering about how to use it.
    My previous favorite non primal waffle recipe included bacon and sweet potatoes in the batter.
    I’ll try these once with the original recipe shown here, then I’ll have to add the bacon!

    1. You can buy coconut milk in small tetra paks (Arroy-D is one brand). Then, you’ll have your BPA free pancakes.

  30. Interesting, an acquired taste for sure… maybe a second try will be better, but they were a bit bland.

  31. Adam, I love this recipe and your video. You’re a natural! Not easy to cook in such a relaxed manner in front of the camera. The pancakes are absolutely delicious – I made them and photographed them for my food blog, Fresh Tart. (I linked to you as the source, of course!) Thanks so much for a delicious recipe.

  32. Thanks for the recipe…unfortunately, I had a total FAIL. Only can of CoCo milk was from TJ’s, I realized after I poured it in…”added water”…ugh. Was runny, added some coco flour to try and thicken it up, just made it a flaky mess. Bummed out, but I know that with the correct ingredients these will be awesome. Thanks again!

  33. Delicious! Awesome. Thanks so much. Im on mybphone so I can’t see the video. I just followed the recipe someone posted. I ground some fresh almond meal in my magic bullet. It is great for small batches and I live alone. I made 1/2 recipe to try, but next time I’ll be making the whole amount! I made 2 largecpancakes and ate 1 with 2 slices of bacon and some crushed pineapple. Oh, and butter. What’s a pancake without butter? In my Lose it App, this one large pancake’s ingredients have 291 k, 26.5 f, 8.4 p, 8.45 c, & 4.5 f. This doesn’t jibe with Adam’s amounts for 8 small…? Each having 245 k. I can’t imagine eatingvonly one small one anyway. Since I couldnt view the video, I don’t. Know what the coconut milk tip was… When I purchased coconut cream at the Asian market by the case, my logic was, since it’s the fat we’re going for, the best value was the highest fat brand. So I used 1/2 the amount and added some water. I figure buying coconut milk instead of cream is paying for water. Unless I want a nice drink in which case I use refrigerated unsweetened So Delicious brand. I will sure be making lots of these!!!!

  34. How about adding a little commercial coconut flour for a little more cakey flavor? There are many good organic brands and lots of primal recipes can be made using it. Use non-aluminated baking powder and soda. You can usually find it at your health food store in bulk. The aluminated stuff is not good for us. The recipe looks great!

  35. These look great but any ideas for those of us who avoid nuts?

    Oh and Native Forest coconut milk is in BPA free cans

    1. Have you tried using finely ground flax meal? I bet you could substitute it for the Almond meal. I almost did because I didn’t really want to go to the store.

  36. looks great! Cant wait to try it. As I’m new to this I have an almost stupid question: is coconut meal the same as coconut flour?

  37. we just got into Primal eating a couple months ago. This recipe was a total WIN!
    For those of you who like a very fine textured pancake, I recommend Bob’s Mill Finely Ground Almond Flour and Let’s Do Organic Finely Shredded Coconut. I used a can of Thai Kitchen coconut milk, NOT the light version (which actually says it has water in it on the label). The finer ground the ingredients, the less thick the texture.
    My husband says they taste pretty much like real pancakes that you added coconut to. He was thrilled. Great texture!
    They were even a tad thick because I had packed the 1c. shredded coconut in the cup instead of loosely, so I added a couple tablespoons of Silk Real Coconut vanilla milk.
    Used 1/2 tsp of soda, cinnamon, and vanilla each.
    We topped them with pure maple syrup. That’s not necessarily primal, but it is a natural sugar (from a tree) and does digest a little differently than processed sugar, and has much lower glycemic index if I remember accurately.

  38. I made these pancakes today. They taste good but are extremely difficult to handle/flip. They need to be perfected some how!

  39. These look great. If I only have coconut flour or coconut oil instead of shredded coconut can I substitute with one of them or what would I use?

  40. Maybe I am in the minority but I hate the video recipes in that there is no printed recipe below it. I like to print a recipe page and you can not do that with a video.

  41. they look great. I am making them sunday morning. What is the serving portion for these for the calorie count you gave,two? Just wondering.Thanks!

  42. I can’t get true coconut milk out here without the added water so I am going to 1/2 it with some heavy cream….should work I hope…looking forward to these very much

  43. These pancakes were fantastic! Cooking them without burning took some getting used to. I made large pancakes initially, and the edges burned before the centers were cooked. For the second round, I cooked them as silver dollar pancakes, and this made a huge difference. They were easier to flip, and the center cooked well. Thanks for such a great recipe!

  44. These pancakes were delicious! Unfortunately, I had a bad inflammatory reaction to some or all of the coconut ingredients. *sniff*. Very sad. I loved these!

  45. For a person with almond (and all nuts) allergies, is there a substitution to use?