Coconut Protein Pancakes

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Good morning!

I’m really loving these protein pancakes lately! Here’s a recipe for the coconut lovers!

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Coconut Protein Pancakes


  • 1 ripe banana
  • 1/4 cup coconut flour
  • 1/2 cup liquid egg whites (or 2 egg whites)
  • 1 tsp coconut extract
  • 1 tsp baking powder
  • Shredded coconut


  1. In a bowl, mix together ingredients until blended well.
  2. Preheat a skillet (medium-low heat), spray with non-stick spray, and pour in half of the batter while shaping it into a pancake with a spoon.
  3. Heat until partially cooked and flip pancake.
  4. Once cooked through, top with shredded coconut, syrup, nut butter, fresh fruit, etc.

Makes 2 large pancakes

I topped my Coconut Protein Pancake with shredded coconut, chia seeds, and sunflower butter. The combination of flavors and textures was so, so delicious! I also love how thick and hearty the pancake turned out. It was quite satisfying!

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Other Protein Pancake favorites:

Along with my Coconut Protein Pancake, I also ate half of a pink grapefruit with breakfast.

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A little while later, I had a glass of iced coffee with soy milk. I typically like to drink water with my breakfast and then enjoy my iced coffee afterward. I figure my body needs water after sleeping all night long, and I’m just going to dehydrate it with coffee, so I might as well get a head start on the hydration!

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Gold Star Honor Run for Scott J. Procopio

A reader sent me an email about a local memorial run in Saugus that her friend’s family is hosting in May. Her friend was killed in action in 2006 in Iraq. I thought some of you might be interested in participating in it: Gold Star Honor Run for Scott J. Procopio.

Super Awesome Health & Fitness Giveaway from Target

Thanks to everyone who entered the Super Awesome Health & Fitness Giveaway from Target. With nearly 2,000 entries, I’d say it was a hit with you guys! Perhaps I’ll have to partner with Target more often in the future!

Without further ado, here are your three winners:

Monique Gagnon

 omg I do the SAME thing every time I go to target- I can never seem to leave there without spending at least $60! what a fun giveaway!!


I love Target because it has EVERYTHING! And I’d love to win this prize pack because it has lots of things I need and use! (Like new workout clothes”¦!)


i looovve target! and living in dc it takes some effort to get there with the bus system so it would be amazing to win this!

Congrats, winners! Please email me at with your full name and mailing address to claim your prize!

Question of the Day

What breakfast are you currently loving? Please share!



  1. I had my first CrossFit class yesterday. It was just a fundamentals class to explain how the classes work, but it was hard work! I start actual classes tomorrow evening 🙂

  2. So I always thought I didn’t like coconut because I never liked things Pina Colada flavored. Boy was I wrong. Pina colada flavored stuff definitely does not taste like real coconut. Real coconut kicks some serious a**. I love the idea for this protein pancake. Sounds like a great midday snack to tide me over til dinner time. Thanks for the great recipe!

  3. I find this interesting (from the Mayo Clinic website): Researchers used to believe that caffeinated drinks had a diuretic effect. This means that you would urinate more after drinking them, which could increase your risk of becoming dehydrated. Recent research shows that this is not true and that caffeine has a diuretic effect only if you consume large amounts of it ”” more than 500 to 600 milligrams (the equivalent of 5 to 7 cups of coffee) a day.

  4. This gives me good reason to buy coconut flour! Delicious. 😀

    And I love that you use egg whites as the protein base. I’m not a fan of protein powders by nature, but I like getting an extra boost of protein in the morning. This coconut protein pancake looks awesome! 😀

  5. All I kept thinking while reading about this pancake was that dark chocolate dreams by peanut butter and co might make these taste like an almond joy which would be absolutely fantastic!
    Lately I’ve been going back to basics, eggs scrambled with ketchup. It reminds me of being a little kid since they were my favorite Saturday breakfast!

  6. This looks great! I’ve been meaning to experiment with my coconut flour more, so I’ll definitely have to try this.

    Lately I’m loving oatmeal with egg whites cooked into it. I love the slightly eggy flavour they give it – and the extra protein doesn’t hurt either! 😀

  7. tina! just fyi, there’s a crossfit deal going on right now on the website (it’s like groupon but on crack) – just thought you’d like to know!

  8. I love plain Greek yogurt mixed with flax seeds and topped with special k chocolate delight. Sounds weird bit I love it.

  9. I’ve been baking batches of home made muffins for the week & cottage cheese, just got tired of Greek yogurt. If you break up the muffin with the cottage cheese, add fruit, you have a mini breakfast trifle!

  10. Mmm…anything with coconut is always a score! I’m digging the vegan spelt chocolate cherry muffins I made, and, I know it’s boring, but Greek yogurt mixed with fruit and topped with cereal is something I never tire of.

  11. Tina, I tried the coconut pancake recipe, just exactly like you did, and It was fantastic!! with greek yogur,syrup and canned peach as toppings. Thanks a lot!
    BTW: thanks to you I have just bought chia seeds!

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