Paleo Almond Pancakes with Strawberry Coconut Syrup

Thanks for all your continued support as I complete Day 3 of the Paleo diet.  I think I successfully raised my carbs enough to meet the RDA minimum for diabetics.  While I know Rich believes that this diet benefits diabetics, I still need to do what works for me. 😀

Long time readers know that I typically steer towards eggs/savory breakfasts.  I thought I would give a shot at making Paleo friendly pancakes.  I made the mistake of making this recipe, writing it down, eating it and figuring out the calories/points after the fact.  I am still not worried about the higher calorie count for breakfast, because you’ll see below, it all evened out by the end of the day. 😀

Biz’s Almond Flour Pancakes with Strawberry Coconut Syrup

  • makes 2 servings, 3 pancakes each:  396 calories, 32 fat, 18.38 carbs, 7.4 fiber and 15 protein (11 WW points for 3)


  • 1 cup almond flour
  • 1/2 cup applesauce
  • 1 tablespoon coconut flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon cinnamon
  • 2 eggs
  • 1/4 cup water
  • 1 teaspoon coconut oil

Mix all the ingredients well and let sit for 15 minutes.  Heat a non-stick skillet and add coconut oil.  When its melted cook 3 pancakes at a time so as not to crowd the pan.  TIP:  Go low and slow on these because at first they are super delicate.  Once you flip them and they cook on the second side, they firm up just like a regular pancake.

To Make the Syrup – I made this as one serving, but it could easily be split in two and next time I make these I will use just half of this because it would be plenty.  The whole serving is 139 calories, 9 fat, 13 carbs, 3 fiber and 2 protein, or 4 WW Points.


  • 1/2 cup light coconut milk
  • 1 cup sliced strawberries
  • 1 teaspoon Splenda (cheating!)

Heat a non-stick skillet heat the coconut milk, splenda and strawberries on low heat – simmer for 10 minutes, or until the coconut milk thickens.

These were absolutely delicious.  A different texture than regular pancakes, but I liked that they weren’t too sweet, and with the combination of the coconut strawberry syrup, it was the perfect balance of sweet and savory.  My strawberries tasted like ass at first, hence I had to kick them up with a touch of Splenda.

So breakfast comes in at 535 calories, 41 fat (this seems high to me!), 32 carbs, 10 fiber and 17 protein, or 15 WW points.

Every Christmas growing up we used to have a Smörgåsbord on Christmas Eve.  It was all sorts of dishes like cheese and crackers, dips, luncheon meats, different breads.  We would stuff ourselves before going to the midnight Christmas service.

Now that we are almost in full holiday swing, I think subconsiously that is what inspired yesterdays lunch: shrimp cocktail, broccoli salad (I got at Whole Foods – need to find a recipe for this one!), carrot, 1 oz. hard salami, 1 tablespoon wholly guacamole, grapes and kiwi.  This giant plate of food, which took me nearly an hour to eat, comes in at 427 calories, 15 fat, 47 carbs, 6.5 fiber and 28 protein, or 11 WW points.

I was happy that today for exercise it was either a rest day or light cardio for 45 minutes with lower back.  Since it was crappy out, I chose a rest day and did some back exercise I found here.

Dinner was simple – I made an almond flour crusted chicken breast.

On a plate I put 4 tablespoons almond flour, pinches of paprika, salt and pepper.  On another plate I put about 1/3 cup egg whites.  Dipped the chicken in the egg white, then into the almond flour mixture, then into a medium high heat pan that had melted coconut oil – these cooked up in about 12 minutes.

steamed broccoli and leftover cauliflower carrot puree.  Since Tony can’t have green veggies because of his blood thinner, I made him a twiced baked potato on the side for him.  Pretty sure he threw up in his mouth at the baby food texture of my puree!  My plate comes in at 300 calories, 10 fat, 18 carbs, 5.3 fiber and 37 protein, or 7 WW points.  These chicken breasts were huge, I should have had us just split one, as we only each ate half.  So good though!

So all in all, a good day.  No huge blood sugar swings – my blood sugar was a bit high after breakfast on purpose in case the weather cooperated and I could get out, so my average is a bit higher than normal.

Stats for Wednesday:

  • 1262 calories, 68 fat, 98 carbs, 22 fiber and 83 protein
  • 27 WW points
  • lower back exercises
  • average blood sugar 161
  • no wine 😀

p.s.  I did cheat and had coffee today – its not banned on the diet, but what I put in it does – I measured out exactly 1 tablespoon of half and half for my coffee today! 😀

How is your week going?  I am off to the gym! 😀



38 thoughts on “Paleo Almond Pancakes with Strawberry Coconut Syrup

  1. Isn’t it funny how everything evens out at the end? You’re doing great, Biz!
    My week is good – excited to get back to the gym tonight. It’s been almost 4 days of no exercise!

  2. Thanks for sharing those Back and Core exercises, Biz! I really need to focus more on those areas!

  3. 1 tablespoon of half and half could never do my coffee justice! My parents drink their coffee black and it makes me want to gag. Bleh!

  4. Wow Biz, you really are mixing it up with the Paleo diet! Maybe I could go dairy free if you were going to cook for me! But just kidding, I wouldn’t want to go dairy free!

  5. Anytime I do a low carb high protein diet, I think the same thing about the fats being so high. It’s almost like you have to ignore that part of it because you will still lose weight. You are doing really well:)

  6. That chicken looks fantastic!! I so want to make it. I love a little of this and that which means your lunch sounds great!!

  7. Those pancakes look great, I just bought some almond flour, I’ll have to try these. You’re doing great!

  8. Are you liking almond flour? My sister-in-law used it all the time and I’m intrigued. How does the price compare to regular flour?

    • Sadly almond flour is expensive. I thought I could buy it in bulk at Whole Foods, but Bob’s Red Mill brand was the only one I could find – and a hefty $12 for a medium size bag (maybe 20 ounces). I am keeping it in my freezer so it doesn’t spoil too quick.

  9. good for you for having such a great food day. actually your food looks fabulous to me. i am always torn by paleo versus vegan though. i like the ideas of both. why did you choose paleo? just curious! have a good day and keep up the good work 🙂

  10. I would say the high fat in your breakfast is from the almond flour & coconut milk & oil. 🙂

    I’m glad you upped your carbs – our body needs them to function properly, as they are our preferred source of fuel!

  11. so with paleo are we not allowed any dairy? i have ordered the books and they arent in yet, but want to start, i can so go without dairy but have to have something in my coffee, i can handle almond milk, is almond milk allowed? what is really allowed on paleo for approved dairy?

  12. I’ve noticed other Paleo baked type goods – biscuits, pancakes, etc. seem to be high in calories. I don’t think Paleo takes into consideration calories or even fat – it seems to concentrate on carbs.

    You’re still not getting very many carbs IMO. You could get even more by having more fruit! That’s how I did it.

  13. Looks like you still managed to be really creative with your foods for the day. I think sometimes when we go on “diets” our food ends up not tasting all that great. Looks like some great eats!!
    i am loving the idea of a cauliflower and carrot puree! Yum!

  14. You are doing great, Biz!! Keep up the amazing work!

  15. Oh my GOD, those pancakes sound amazing! I think I might try making them with just coconut flour; living in the UK, it’s difficult to get anything that’s not FLOUR flour. I managed to get coconut flour on eBay though, and am happy enough to use that. 🙂

    I’d love that huge plate of food, too. I love the stuff we’re ALLOWED to eat on this plan, as opposed to the stuff we’re NOT allowed to eat. Right now, I’m not missing bread or rice or pasta; it’s amazing.

    Keep up the good work! 😀

  16. I love this recipe. I have all the ingredients and might whip up a batch tonight for tomorrow. YUM!

  17. Biz, you’re the first person to make a high-protein diet (that’s one way to describe what Paleo is, right?) look GOOD!

  18. Don’t worry about the fat so much when eating paleo – it’s what keeps you full. And that count seems right. Almond flour is mostly fat 😀 (good stuff, though).

  19. I agree. I think you have to figure out how it works and your lifestyle, that is true of every diet. That said everything looks fantastic. I know you said the texture of the pancakes was different, but I’m curious how it compared to normal. What was the textural difference?

    • The texture basically was really light – they didn’t really firm up until I flipped them and they fully cooked on the second side.

      And since the only sugar is the unsweetened applesauce, they are way my savory than a normal pancake. I still loved them though – especially with the strawberry syrup. 😀

  20. Both your almondy breakfast and dinner sound delicious!! Glad your day turned out great 🙂

  21. You are so inventive in the kitchen. I am not. I’m just getting to the point where I realize that I can actually alter an ingredient or two in a recipe and not mess it up. Thanks for the recipe for shrimp cocktail. That is one of my very favorite things. 🙂

  22. Wow, all your food looks delicious and filling. I love filling up on tons of food for little calories, the most bang for the buck I say. I am going to try the chicken dredged in almond meal, sounds great.

  23. Roz@weightingfor50

    Hi Vat. Great looking paleo food. (Especially the lunch…love the way it’s styled and presented!!! You could be a food stylist!) Have a great Thursday.

  24. That looks like a lot of food and yet not very high in calories. I like the idea of a Smörgåsbord dish for lunch. Lunch is a tough meal for me. I don’t really like lunch and it often doesn’t fit in to my schedule. This type of meal might work better for me because I could nibble here and there. Great job so far!

  25. You have such a talent for making everything delicious! That puree looks awesome!

    I like your smorgasboard lunch. We sometimes do that for a dinner in front of the TV if we are watching a movie at home.

    At least you can have fruit but no dairy is a bummer! I love yogurt and have it every day.

    I did a low carb diet years ago and I thought is was the most difficult way of eating to adapt to in the beginning but it was easy to stay on after the first week because I was never hungry. Eventually I did miss my carbs though and it was difficult to feed my family one way and have me eat another. It broke my sugar addiction and I learned a lot about myself and how I react to carbs which was well worth it.

    You can make almond flour if a high powered blender like Blendtec or Vitamix. The almond meal from Trader Joe’s is more coarse than flour but it does work for breading fish or chicken and I did bake some cookies with it too.

  26. You have such will power! 🙂 And I don’t! Are you finding muscles you didn’t know you had yet??!! Your posts are inspiring, I started strength training yesterday, I think I will really enjoy it!

  27. Hey, just found your blog via Tastespotting. The broccoli salad looks like the one mentioned in this post where the blogger attempts to recrease it herself:


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