nourishing traditions + sustainable habits

Banana Beetroot Pancakes {gluten, dairy & refined sugar free}

With Valentine’s Day coming up I wanted to share a healthy way of bringing some fun nourishing pinkness to your breakfast table that is very tasty as well perfect for those with dairy or gluten allergies.

These pancakes include 4 eggs and beetroot so not only are you getting a yummy breakfast that everyone loves, but it has more protein than your regular pancake and is packed full of nutrients from the beetroot.

I love using beetroot in baking. It provides a beautiful colour and the sugar from the beetroot caramalizes a bit as it cooks. The batter for these pancakes start out a beautiful bright magenta but lose their pinkness as they cook.

When making gluten-free pancakes, you aren’t going to get the same density of a normal pancake, they are much lighter and spongy but very delicious. You may wonder why I even make these pancakes for my kids since none of us are allergic to gluten. Why not just use a normal flour recipe?

Wheat flours have a high glycemic level that when eaten spikes our blood sugar giving us a quick burst of energy and then drops quickly leaving us hungry, tired and craving more sugar.

Coconut flour is becoming a very popular substitute for wheat flours. It is high in protein and healthy fat and is grain free making it a great low carb option. Not only is it a low glycemic food (which means it won’t spike your blood sugar) but it also can help lower the overall glycemic impact of the meal. It’s a great option for those trying to lose weight or maintain stable blood sugar levels like diabetics.

Check out this article if you want to learn more about the health benefits of coconut flour. If used by itself coconut flour can be very crumbly and odd in texture so I like to mix in some other kind of flour to give it a bit more density.

Oat flour is great, you just blend rolled oats in a blender or food processer until they become a flour. Oat flour contains more protein than wheat flour and is more satiating. It keeps you fuller for longer, which is good whether you are trying to lose weight or keep little kids with bottomless tummies fuller for longer.

*If you are allergic to gluten make sure to use gluten-free oats and baking powder.

All in all my kids love these pancakes. We top them with maple syrup or coconut butter and raspberry jam (which is my favourite). If you ever want a jam free of refined sugars, we love St. Dalfour’s range of jams. They taste even better than the sugary ones.

Now on to the recipe!


Banana Beetroot Pancakes 
{gluten, dairy and refined sugar free}

Makes 8-10 pancakes



1 mashed ripe banana

1 cup coconut milk at room temperature (any kind of milk would do)

1-1 1/2 cooked beetroot

4 tablespoons melted and cooled coconut oil

4 eggs at room temperature

2/3 cup oatmeal flour (oats blended)

1/3 cup coconut flour

A pinch of salt

2 teaspoons baking powder


  1. Mix the dry ingredients (oat flour, coconut flour, salt and baking powder) in a bowl and set aside.
  2. Blend up the milk and diced beetroot in a blender until puréed.
  3. Add mashed banana and beetroot purée to a bowl and mix well.
  4. Whisk in the eggs and coconut oil until smooth (having the milk and eggs at room temperature is very important or the oil will solidify and making mixing difficult).
  5. Slowly add the dry ingredients whisking until smooth.
  6. Heat a griddle or lightly oiled cast iron pan on medium low heat.
  7. Pour about 1/4 cup of batter into the pan for each pancake. My pans are small so I only have room to do 2 pancakes per pan. Make sure to leave enough room between pancakes to flip them later.
  8. Cook until you see bubbles forming on the entire top side of pancake (usually a couple of minutes depending on the heat).
  9. Using a wide spatula, carefully flip the pancake onto its bubbly side and cook for another couple of minutes.
  10. Continue until all of the batter is finished. These can be eaten straight away or you can let them cool and freeze them to be eaten later.

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