Pumpkin Pancakes (Paleo, GAPS, nut-free)

I first became familiar with the idea of grain-free pumpkin pancakes when I ventured into the GAPS intro diet. For those of you that haven’t heard about the GAPS diet, it is a healing protocol designed for leaky gut syndrome and is used to treat a range of issues including auto-immune disorders, digestive issues, and autism. The diet includes a strict, 6-stage introduction diet that becomes progressively more inclusive. Hitting stage 3, which included pancakes made from egg, pumpkin, and nut butter, was incredible after weeks of solely eating broth, meat, and veggies. Stage 3 advises patients to start including these “pancakes” in their daily diet, but doesn’t offer a specific recipe. I tried pancakes with all kinds of nutbutters- almond, cashew, macadamia, and peanut- and all were really delicious and so easy to make.

The GAPS pancakes are a big part of the full GAPS diet (once your intro diet has completed) as well because they serve as a really easy breakfast and snack option.The one issue I had was that once I was full GAPS, I wanted the pancakes, but didn’t necessarily want the nut-consumption. I have a weak spot for nuts and I do include them in my diet, but because I have a tendency to occasionally indulge in them, I didn’t want them to also be in my pancakes. And that’s how I came up with this version of GAPS pancakes!

This is only suitable for full GAPS, as coconut flour is not permitted until you have completed the intro diet. I have chosen to include a bit of sweetener in the recipe itself, so there is no need for any toppings (unless of course you want them!). These pancakes are equally good cold, so it’s a perfect make ahead snack or meal to take on the go. I used to make them the night before and take them for a cold breakfast to work the next day. Easy and delicious!


Pumpkin Pancakes (Paleo, GAPS, nut-free)

Yield: 8 small pancakes


  • 1/2 cup pumpkin puree
  • 2 eggs
  • 1 tablespoon honey
  • 1 teaspoon cinnamon
  • 2 heaping tablespoons coconut flour
  • coconut oil for frying


  1. Blend all ingredients together until completely smooth using either a blender or a cup/bowl and an immersion blender.
  2. Allow the mixture to sit for about 5 minutes while the coconut flour absorbs some moisture.
  3. Heat 1-2 tablespoons of coconut oil (depends on how good your non-stick pan is, more coconut oil is better than less to prevent sticking) in a non-stick pan over low/medium heat.
  4. Pour batter in disc-shapes in the pan, using about 2 tablespoons of batter per pancake. You want them to be thin, but not too thin, somewhere around 1/4 inch is good. You want the pancakes to be small enough that you can fit your entire spatula under them to flip. These will fall apart if you try and flip them without being fully supported by the spatula.
  5. Fry for about 3-4 minutes and then flip and cook for another 3 or so minutes. Cooking time will vary depending on the heat of your stove settings so test 1 first before flipping the rest. They will get a golden brown color (as seen in the pictures) when they are ready to flip, but you don't want them to burn.
  6. Repeat with remaining batter until all pancakes are cooked. Enjoy warm right away or store in the fridge in an air-tight container for later on.


If you've never had GAPS-legal pancakes before then let me warn you that these do not taste like traditional pancakes. With that said, I have made them for plenty of non-special diet people and everyone has loved them and I think you will too!



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