GAPS pancakes

Pancake Time!

This morning I made pancakes for my mom! She too is on GAPS but she can have almond flour, squash, and the whole egg..lucky her! I love to cook and she doesn’t have much tim,e so I got started. (I had a little fun making the picture as well!)


Step by step:

I always like to look at recipes with step by step pictures, I think it helps a lot and is more fun! This recipe was revised from the Internal Bliss cookbook. I changed up a few things: almond flour instead of almond butter, and pureed pumpkin instead of squash.

Taste like “donuts”!

They were “so good” my mom said and even my younger sister who doesn’t like my food (meaning GAPS food) loved these pancakes. She said they tasted like donuts and was shocked when I told her they had pumpkin in them!

Give these a try if you can have all the ingredients on GAPS or even if you are not on GAPS these are delicious!



5 eggs

1 cup of almond flour

1 cup pureed pumpkin (use this canned pumpkin or puree your own)

1/2 tsp Sea salt

1 Tbsp cinnamon

1/4 cup dried shredded coconut

3 Tbsp Butter/ghee

PicMonkey Collage


1.) Separate 5 eggs into yolks (small bowl) and whites (medium bowl).

2.) Measure out 1 cup of almond flour and 1 cup of pumpkin ( I cheated and used this can, but normally we puree our own-learn how to here) into a big bowl.

3.) Add in 1/2 tsp of celtic sea salt and 1 Tbsp of cinnamon into the big bowl.

4.) Start to beat the eggs until they look like this, nice and stiff!

5.) Add in egg yolks and 1/4 cup of dried coconut (optional) into pumpkin/almond flour mix (big bowl).

6.) Fold in the egg whites-fold until incorporated fully.

7.) Get your cast iron pan buttered, this is big pan and I used about 3 Tbsp, you need a lot so they don’t stick. Be generous with the butter (otherwise they will stick)! Keep your pan at medium heat.

8.) Pour in a spoonful, don’t make them huge because they can be messy to flip, sometimes I make really small ones for fun!

9.) Flip when they start to turn brown on the bottom (this happens after about 1 min of bubbles forming around pancakes). I flip mine and then flip them back again because they always seem to ooze out more batter the first time I flip. They cook quick so watch out! **

10.) Serve and eat! I sprinkled them with dried unsweetened coconut and cinnamon- you can also top with coconut whipped cream! YUMMY! they make the kitchen smell wonderful too.

I always make the whole recipe and it ends up making a good amount, about 20, but it will vary on the size.


** after each batch of pancakes put an extra 1 tsp of butter on the pan to keep the pancakes from re sticking and they taste better too

These were the extras, perfect for a snack anytime of the day. You can also use them like bread and spread some almond butter and whole fruit jelly on them, or some coconut butter, or a drizzle of vanilla honey! get creative

You can substitute pureed squash for the pumpkin and use almond butter- (learn how to make it here) instead of almond meal. Lard, coconut oil, or any other kind of fat can be substituted for the frying part. You can also add in dried or fresh fruit, more spices, lemon poppyseed, or even make it savory with some crushed bacon bits and chives, again..get Creative..this is just your canvass! ENJOY

leftovers 🙂



~stay gutsy, caroline

disclosure 3


  1. Hey Caroline,

    We’re so glad you posted to Freaky Friday! I’m going to recommend that you re-post this to this week’s carnival (usually opens up on Thursday night) so that it will receive more exposure. Freaky Friday tends to receive the most hits on Friday and Saturday.

    “See you” soon!

  2. Caroline, thanks for posting this on FF. I poked around your blog a bit and noticed you are new to this — welcome. We are only about 8 months into it too. It’s fun and educational all at the same time. Keep up the good work and be yourself. You have a lot to offer. 🙂

  3. Wow! Those look sensational! And thank you for posting to ‘Made From Scratch’ Monday. I appreciate your entry and hope to see you back again next week. This was our first Monday so I hope that it will gain more attention as the weeks go by.
    I’m unable to make this particular recipe due to the egg, unless you have a substitute that you think would work well. I recently made a white cake from scratch, using vegan-mayo in place of the egg whites. It tasted great, but didn’t raise much. I have tried this in pancakes and the inside just doesn’t seem to cook. I keep trying though 🙂

    • Hello! thanks for looking at my blog 🙂 yes i do have a substitute for eggs, try ground chia seeds or ground flaxseeds in a little water to make an “egg” – they may bot be as fluffy but it is worth a try..i can try it out and post results for you

      -1TBS chia seeds (ground or unground)+ 1/4 cub water = 1 egg …try this 🙂 it worked for me in muffins for a little girl i babysit!

  4. Great recipe! I haven’t heard of the GAPS diet till now. Thanks for linking up with me for Friday Favorites! Please come back and link up again this week!

  5. Nice looking pancakes!! What is GAPS?!

    • Hello! thanks for stopping by! GAPS stands for Gut and Psychology syndrome…i will explain it in another post. GAPS is a diet to heal food sensitivities! it is GREAT and stay tuned so you can learn a bit more about it her on my blog.

  6. I found your blog via a link-up over at Christian Mommy Blogger. I am also on the GAPS diet. I’m on Phase 4 of the intro stage. I LOVe the pancakse and mine always come out so thin. So I might try these…but you are right, they taste so good. Love and hugs from the ocean shores of California, Heather 🙂

    • Thanks for reading my blog! i hope you enjoy all my up coming posts! i will be making recipes that are on phase 4 because tat is about where my mom is at!

  7. Patchesnposies says

    Caroline, Great Blog! I love the step by step instructions and your chatty style. Keep up the good work and I look forward to reading more. I really like trying recipes that are tried and true from other GAPSters!

    Deb in NM

    • THanks for stopping by! i try my recipes on GAPSters (me and my mom) as well as my non GAPS sisters and brother and dad and a lot of them they approve too. My sisters favorite is the pancakes..she even requests them sometimes 🙂

  8. That looks delicious. How does almond flour compare to wheat in consistency? We are adapting to Celiac daughter. She is grown, so not daily.

  9. Confused….are the egg yolks ever actually used in the recipe or just the whites?

  10. Oh, yum! I’ve got loads of pumpkin leftover in the freezer from thanksgiving, I’ll have to try this!

    I’m working on stocking my freezer for the upcoming birth of my second child. I would love for you to come share this recipe at my Make-ahead Monday Link-up over at Raising Isabella!


    Hope to see you there!~

    • Yes i just posted my recipe there! congratulations with your second child! i am a second child and i know how fun it is to have sibling!! 🙂 i will keep in mind that you need freezer recipes!

  11. Thanks for linking to Healthy 2Day Wednesday! I’ve never worked with almond flour before, because of food allergies in the house, but there are lots of delicious recipes, so I’m going to have to try it someday!

  12. These look super yummy! My son would love them. He has a nut allergy so we would substitute sunflower seed flower or coconut flour. Thanks for sharing!

  13. These look so tasty! I’m back on Intro (because I started my son on it, and I didn’t feel right having him do it alone) but when I get to this point, I’ll definitely have to try them. I am already drooling over them…… 🙂

    Post more recipes!

  14. Whipping the whites is genius! I never could get the pancakes to turn before so we’ve been making them in the wafflemaker to avoid flipping them. I made these this morning – delicious!

  15. Caroline, I only recently found you! So glad I did and if I may say, I’m so impressed with you. Tell Mom, bravo! My kids are grown and it was after I went through menopause that my body went haywire. Jan 4,2011 I went into anaphylactic shock for the first time. My daughter called 911 and they worked to save me for 45 mins in the driveway…..needless to say, I’m still here!!! After the AS, tons of steroids, etc my gut was really a mess. Everything was causing a severe reaction. When I finally tested 8 months later for IgG and IgA my list came back a mile long….so depressing. And still foods that I tested mild too were causing a severe breathing reaction!

    It was 1 year ago just after Thanksgiving that I started GAPS and then in January I went completely Paleo. The two go well together. My breathing has improved SO much and I’m almost off my meds. My food intolerances have grown smaller and smaller! For that I’m grateful. The one food I am SO happy to be able to eat again is ferments! Yes, on GAPS and I couldn’t eat ferments!

    Finding you was so sweet! You are an inspiration! I still have my very reactive foods like almonds which are used a lot in GF recipes. I can now have duck eggs not chicken, and I was blessed with a HUGE dozen today for my own little self! I made your Banana Bread as my Thanksgiving treat today and it’s so yummy! Mind you I haven’t had much of a treat in almost 2 yrs! I used coconut oil, duck eggs and a little palm sugar since I can’t have liquid stevia bc of the grain alcohol and I just scrape a vanilla bean bc of grain alcohol. I am anxious to make the pumpkin pancakes using coconut flour for myself for Christmas while the rest of the family has other treats. I want to try the lemon bars but will add a coconut twist since I can’t do the almonds.

    I just wanted to thank you and wish you and your family a very Happy Thanksgiving!

  16. We have made these a few times and really like them! Thanks for the recipe… I love your blog! Today, we subbed bananas for the pumpkin since we had no pumpkin and they came out just great!

  17. Thanks for posting it~~ i really does make them really fluffy 🙂


  1. […] pancakes.) Check out the recipe for coconut flour pancakes on Real Food Freaks or the recipe from Caroline at Gutsy who adds stiff egg whites for a less dense […]

  2. […] vanilla in. Get creative! We put ours in raw milk kefir, coconut butter, coconut milk ice-cream, GAPS pancakes, coconut milk yogurt, homemade coconut milk, GAPS chocolate vanilla cookies, GAPS chocolate drops, […]

  3. […] Is you are going to start GAPS or are on GAPS, pumpkin and squash can be a life saver (especially during intro). It is filling, satisfying and helps to keep you from going too low carb! Try my GAPS pancakes! […]

Speak Your Mind