Keto Coconut Pancakes Recipe + Keto Caramel Sauce | Our Paleo Life

Keto Coconut Pancakes {primal; dairy-free option}

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Recipe Macros

Tracking your macros is important while trying to remain in Ketosis. Here they are for one serving (1 pancake and 1 Tbsp of caramel sauce) of this recipe.


Fat: 17.8g


Protein: 4.4g


Carbs: 2.2g (net)

Icons do not reflect ingredients.

Keto Coconut Pancakes Recipe

Last year, after some careful consideration, I decided to see if keto was right for me. What I didn’t do before making this decision was a lot of research. I found out what macros I needed for my weight and activity level and then just dove in. Without the research and right tools, I turned to dairy and nuts to get the bulk of my fats. No surprise that my gut hated me and I didn’t have good results.

Keto Coconut Pancakes with Caramel Sauce {paleo | primal | dairy-free option} by Our Paleo Life

This time, I’ve done much more research, have far more resources and supplements on-hand, and am ready to do this. Of course, my main concern, being the sugar-addict that I sometimes am, was what sort of “treats” I was allowed to eat. Turns out, if you’re eating the proper amount of macros, the fats will keep you satiated enough that you won’t really crave those sweets.

Keto Coconut Pancakes with Caramel Sauce {paleo | primal | dairy-free option} by Our Paleo Life

Easy Coconut Flour Pancakes

However, sometimes you just want pancakes smothered in a decadent sauce, and that’s where this recipe comes in handy. These low carb coconut flour pancakes can be made either with or without dairy and has no tree-nuts. If you’re curious about whether coconuts are “tree-nuts” this is what the American College of Allergy, Asthma, and Immunology has to say on the matter:

Coconut is not a botanical nut; it is classified as a fruit, even though the Food and Drug Administration recognizes coconut as a tree nut. While allergic reactions to coconut have been documented, most people who are allergic to tree nuts can safely eat coconut. If you are allergic to tree nuts, talk to your allergist before adding coconut to your diet.

Keto Coconut Pancakes with Caramel Sauce {paleo | primal | dairy-free option} by Our Paleo Life

Keto Caramel Sauce

Think of this as keto pancake syrup! I will readily admit that I have not made the Keto Caramel Sauce with ghee in place of butter, so I can’t offer much advice on that yet. The butter needs to simmer and brown, and since ghee is already clarified butter, I’m not sure it will be able to do the same thing. If you are able to tolerate dairy at all, go ahead and give the caramel sauce a try. My gut isn’t big on dairy, but can tolerate small amounts of Kerrygold butter here and there.

If dairy is completely off the table, these pancakes are also delicious when topped with unsweetened almond butter, melted coconut butter, or a handful of blueberries.

Keto Coconut Pancakes with Caramel Sauce {paleo | primal | dairy-free option} by Our Paleo Life

Pancakes with Coconut Flour (Treat)

Also, I wouldn’t suggest you eat these pancakes for breakfast every day if you’re serious about the keto diet. It’s a nice treat and break from the norm every now and then, but not a staple to be eaten daily. We love to eat these easy low carb pancakes with a fried egg and some bacon.

Keto Coconut Pancakes with Caramel Sauce {paleo | primal | dairy-free option} by Our Paleo Life

Keto Coconut Pancakes {primal; dairy-free option}

Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 7 4-in pancakes
Calories: 132.5 kcal
Author: Kendra Benson
With only 1.9g net carbs per pancake, this is an excellent keto breakfast to splurge on every now and then. Perfect for breaking up the monotony of eggs every day.



  • 1/4 cup Grass-Fed Butter or Ghee melted
  • 1/4 cup Full-Fat Coconut Milk
  • 1/4 tsp Salt
  • 4 Eggs
  • 1 tsp Pure Vanilla Extract
  • 1/4 cup Coconut Flour
  • 1/2 tsp Baking Powder
  • Extra Butter/Ghee or Avocado Oil for the skillet

Optional Toppings

  • Keto Caramel Sauce see below
  • Butter/Ghee
  • Almond Butter Homemade or Store-Bought
  • Blueberries
  • Melted Coconut Butter

Keto Caramel Sauce

  • 1/4 cup Grass-Fed Butter
  • 1/4 cup Full-Fat Coconut Milk
  • 1 pinch Salt
  • 1/2 tsp Pure Vanilla Extract



  1. Heat a little butter/ghee/avocado oil in a non-stick skillet over medium heat.
  2. In a medium bowl, whisk together the butter/ghee, coconut milk, salt, eggs, and vanilla until smooth. Add in the coconut flour and baking powder and whisk until no lumps remain.
  3. Using a large cookie scoop, pour the batter into the heated skillet. Cook about 1 minute, or until bubbles start to rise to the surface and the edges are lightly browned. Flip and cook another minute on the other side.

  4. In between batches, add a little bit of butter/ghee/avocado oil to make the pancakes edges crispy.
  5. Serve warm with your desired toppings. Best eaten the same day.

Keto Caramel Sauce (enough for 6-7 pancakes)

  1. In a small saucepan, melt the butter over low heat until it is bubbly and lightly browned.
  2. Add the coconut milk and stir until combined (it will want to separate, just keep stirring). Continue cooking over low heat, bringing it to a low boil. Let it boil until it thickens to your desired consistency. Remove from heat and stir in salt and vanilla.
  3. Best if used the same day.

Recipe Notes

Keto Caramel Sauce Nutrition Facts (serving size: 1 Tbsp)

  • Calories - 63.6
  • Total Fat - 6.8 g
  • Carbs - 0.3 g
  • Dietary Fiber - 0
  • Protein - 0.1 g
Nutrition Facts
Keto Coconut Pancakes {primal; dairy-free option}
Amount Per Serving (1 pancake)
Calories 132.5 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 6.8g 34%
Polyunsaturated Fat 0.6g
Monounsaturated Fat 1g
Cholesterol 123.4mg 41%
Sodium 210.5mg 9%
Potassium 40.4mg 1%
Total Carbohydrates 3.6g 1%
Dietary Fiber 1.7g 7%
Sugars 0.3g
Protein 4.3g 9%
* Percent Daily Values are based on a 2000 calorie diet.


Keto Coconut Pancakes with Caramel Sauce {paleo | primal | dairy-free option} by Our Paleo Life

We hope you enjoy these Keto Coconut Pancakes – Let us know in the comments!

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3 Comments on “Keto Coconut Pancakes {primal; dairy-free option}

  1. Cathy

    Hi, I made these pancakes and caramel sauce today (3/31/18). Thank you for the great base recipe. Here are the changes I made and it made this recipe go from a eggy taste to “WOW!”: I reduced the number of eggs to 3 in the pancake mix. I did not do this but next time, I will add 1 tsp. stevia to the pancake mix and 1 tsp stevia to the caramel sauce.

  2. Laurie

    I don’t understand how a recipe with butter is dairy free. Had to change to coconut oil. They were very coconutty. A bit mealy. Added more coconut milk since batter was also quite thick.


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