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. Even though it’s cooolllld outside right now, I can’t go a morning without a green smoothie! I usually mix it up a bit depending on my mood, but my favourite is with spinach, kale, vanilla protein powder, a frozen banana, and a dash of cinnamon and cloves. SO good!

  2. The breakfast I am currently loving is a large banana with peanut butter and a chai latte. 🙂 That’s so nice of you to spread the word about your reader’s memorial run! If I lived near Saugus (I actually live so far from it that I don’t even know where it is) I’d go. 🙂

  3. mmm those coconut protein pancakes sound tasty! i especially love your toppings! lately i’ve been loving “custard oats” – oats cooked on the stove with an egg whisked in. i usually add a mashed banana or pumpkin to it with a blob of nut butter on top. SO GOOD! it keeps me satisfied for a long time too!

  4. Love the pancake idea!

    I’m embracing the citrus right now. Since berries aren’t in season and are my go-to fruit, I’m enjoying grapefruits and oranges. I’ve always loved grapefruit even since I was a little kid. I used to eat the sections out with one of those serrated spoons but now I just cut all the sections out first. 🙂

  5. Yum! Those pancakes look amazing. I love anything with coconut. I have been eating a lot of overnight oats. It is so easy and makes my morning routine so quick because breakfast is already made! All I do is combine plain greek yogurt, almond milk, flaxseed and oats.

  6. It is COLD (and snowy) in Seattle so I am loving my old go to mid-western winter bfast: oatbran, soymilk, peanut butter, banana!! Always hits the spot!!

  7. When I first looked at your blog without reading any words I thought the first picture was pizza! Go take a quick glance again and please tell me you know what I mean!

  8. Not sure why I never did this before but I added peanut butter to my Greek yogurt bowl on the weekend and LOVED it! Along with berries, half a banana and granola 🙂

  9. I’m currently LOVING scrambled eggs with buffalo sauce mixed into the eggs before cooking, topped with avocado chunks! Its the best combo of spicy and smooth! 🙂

  10. Yum, yum, yum! I love shredded coconut but I’ve never tried coconut flour- can you find it in the general grocery store or only at specialty stores?

  11. Those pancakes look delicious! I usually make protein pancakes on the weekends when I have a little more time to cook.
    I am loving veggie egg frittatas right now, which are a great way to get in a serving of veggies first thing in the morning. Last night I made spinach, mushroom, onion frittatas in a muffin pan and ate two of them with a whole wheat bagel thin this morning. Fast, easy and delicious!

  12. Lately I’ve been all about.. Waffles! I make waffles on the weekend made with whole grain flour, flax, protein powder, egg, oats and a few other ingredients. I then freeze the leftovers and pop in the toaster throughout the week like an eggo waffle and top with peanut butter. So good and so filling!

  13. So impressed with all your mix-ups of breakfasts..I can get in such a rut! I tried your No Oats Oatmeal this morning and it was really good! Lately I’ve been making plain oatmeal (hits the spot) and egg white puffs with veggies for a quick ‘omelet like’ effect!

  14. Right now the hubby and I are loving these almond meal pancakes I make (similar to yours) and my make ahead egg muffins…makes a full muffin tin and you can just pop a few in the microwave for breakfast!

  15. It’s simple but I’m in love with cottage cheese. Either plain with a little bit of raspberry jam or chive cottage cheese with a little bit of almond cheese and some avocado slices. YUM!

  16. 1/2 cup oatmeal with mixed berries and a side of 2 hard boiled egg whites! Its one of my favorite combos for breakfast/post workout.

  17. I’m on an alternating overnight oats/pancake breakfast kick! I actually woke up this morning for a hankering for one of your protein pancakes but didn’t have the coconut flour!

  18. Lately, I’ve been all about the egg sammies 🙂 yumm! So true about the coffee and hydration. I always drink my coffee first but am going to try drinking water first now!

  19. I make protein pancakes with protein powder (Matrix works best since all the others tend to get really, really dry when cooking!) but I love the idea of coconut flour! That would give it a super fluffy texture, too.

  20. I’m experimenting with a lot of new breakfasts now, today it was a lot of egg whites in oats with pumpkin. Good, but a bit eggy. I’m trying to work more protein into my breakfast! And you said the recipe makes 2 pancakes, but you only had one for breakfast? Is the other Mal’s or do you keep it for the next day?

  21. Lately, I can’t get enough of oatmeal made with chia seeds, lots of cinnamon and chopped plum””topped with peanut butter, of course!

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