Grain Free Pumpkin Pancakes

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Wellness Mama » Blog » Recipes » Breakfast Recipes » Grain Free Pumpkin Pancakes
Note from Katie: This recipe is a guest post from Lauren Geertsen of Empowered Sustenance.

The Omnipresent Pumpkin

The crisp, clean fall breeze means reacquainting ourselves with cozy sweaters, mugs of cocoa by the fireplace, and–of course–pumpkins. Pumpkins are everywhere. My homepage of Pinterest now resembles a sheet of orange polka dots with all the recipes for pumpkin muffins, pumpkin soups, and even pumpkin smoothies. These grain free pumpkin pancakes are my ode to the ubiquitous October squash. To me, fall invites simple and filling food with warm, satisfying flavors. With only four ingredients and nourishing fats from eggs and coconut oil, these deceptively straightforward pancakes fit the bill.

A Simple, Flourless Recipe

At first glance, the short ingredient list appears to lack a rather key ingredient of pancakes: flour. With the term “grain free” in the title, you probably expect the recipe to call for pricey coconut or almond flour. Instead, eggs and pumpkin puree work as a binder in these pancakes. As one would expect, these flapjacks boast a texture unlike flour-laden ones. I think these resemble thick, hearty crepes. And the best part? They stand up to copious dollops of butter and won’t disintegrate under a river of raw honey or pure maple syrup.


Grain Free Pumpkin Pancakes Recipe

Completely grain free healthy pumpkin pancakes that are GAPS legal.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Calories 136kcal
Author Katie Wells


2 servings



  • Warm a cast iron pan over medium high heat.
  • Whisk together the eggs, pumpkin puree, and cinnamon.
  • Add about a Tablespoon of coconut oil to the hot pan and swirl to cover the bottom of the pan.
  • Use about two scant Tablespoons of batter for each pancake. They flip best when the pancakes are small.
  • Cook until golden on the bottom and slightly opaque in the center and around the edges.
  • Flip, brown on the other side, and serve.
  • Makes about 8 small pancakes, for 1 large serving or 2 medium servings.


Nutrition Facts
Grain Free Pumpkin Pancakes Recipe
Amount Per Serving (4 small pancakes)
Calories 136 Calories from Fat 104
% Daily Value*
Fat 11.5g18%
Saturated Fat 8.2g51%
Cholesterol 164mg55%
Sodium 63mg3%
Carbohydrates 2.9g1%
Fiber 1g4%
Sugar 1.4g2%
Protein 5.9g12%
* Percent Daily Values are based on a 2000 calorie diet.


These pancakes do not contain any form of flour at all, so they will be a bit thinner than traditional pancakes — more like a crepe. 

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About the Author: After struggling with ulcerative colitis for five years, Lauren Geertsen decided to dive head first into healing her body with nutrition and a holistic lifestyle. She follows the GAPS diet and enjoys sharing her creative, grain free recipes and healing tools with others. She is a real food blogger and Nutritional Therapy Practitioner on a mission to heal her own body holistically and help others do the same. Check out her blog, EmpoweredSustenance.com.

This simple pumpkin pancakes recipe is a grain free treat! Acceptable for those following GAPS, SCD, grain free diets or paleo diets.

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


43 responses to “Grain Free Pumpkin Pancakes”

  1. Jennifer Avatar

    5 stars
    We used 1.5 cups squash and 4 eggs, 1/4 tsp salt and 8 drops stevia. After finally blending the mixture in the blender it turned out great!!!

  2. Tara Szymanski Avatar
    Tara Szymanski

    5 stars
    I have to remark on these pancakes. My kids are incredibly picky eaters, especially my oldest who is on the autism spectrum. They DEVOURED this dish. The texture was perfect, the flavors were mild and we added blueberry jam and a little whipped cream. With a side of yogurt it was perfect. I am so grateful and will be making these over and over and over again. (I did add a little vanilla and nutmeg the second time).

  3. Lesley Avatar

    These are so good. Yes, as other reviewers said, they are more like crepes and very “egg-y,” but my kids who are used to the grain-heavy, white flour, real deal pancakes and crepes devoured them. I did add a pinch of salt and some vanilla and served with maple syrup. Very quick and easy.

  4. Laura W Avatar
    Laura W

    I made these with homemade kabocha squash purée and they were fabulous. They were like mini winter squash crepes. I slathered them with honey and sunflower seed butter. The kids loved them too.

  5. Desi Avatar

    5 stars
    It’s just so delicious and healthy in the same time!!And the most important thing is that my little one liked them so much(and he’s not a big fan of eggs)!!Thank you so much for the recipe!!

  6. Angela Avatar

    5 stars
    I don’t know they did not taste good to me at first.
    I tried to cook them as long as I could with out burning them but no did not help.
    Then I tried making them with a little almond flour after that I liked them a lot better. ^_^ yay!
    It’s not that this is not a good recipe it’s just me and my whole problem with mushy foods. -_-‘
    Still a great idea and everyone else seems to like them with or without the almond flour. So greats and keep it coming. I love ur site. ^_^ <3

  7. Angie Avatar

    Hey there=) I used to make these before my egg allergy. I am also on SCD. What do you think about an apple or pear puree instead of the apple? Has anyone ver tried any egg subs with success?


    1. Madison Avatar

      I to have an egg allergy and have learned of a couple egg substitutes such as flax seed and warm water, yogurt (Good in Baking not so much with pancakes). Recently i learned i could have duck eggs so if you want to try those its worth a shot.

  8. April V Avatar

    Thanks for another great option! Because we are not doing GAPS, I added a Tablespoon of coconut flour to make them more flipable and added a pinch of salt and a bit of vanilla and a touch of maple syrup to the batter. Love them! Thank you!

  9. Trina Avatar

    These came out more crepe like than pancake. I suppose the solution is to add more pumpkin, but I am excited about the crepe possibilities.

  10. Robyn Savage Avatar
    Robyn Savage

    Cooking your own pumpkin is really easy. Did it for the first time myself this year. Simply cut the pumpkin in half length wise, remove seeds and pulp, place face down on a cookie sheet, and bake at 350 until a fork can go easily through the skin. Let cool and scrape out of the shell. The strain/squeeze the excess water out of the puree. Use a Cinderella or sugar pumpkin for the best taste and least amount of water. I originally used a jack-o-lantern pumpkin because I was told it wouldn’t make a difference. It does.

  11. Sandy Nelson Smart Avatar
    Sandy Nelson Smart

    These totally saved us when we were on the Gaps intro diet – thank you!

  12. Amber Avatar

    I tried these, they were to flat and lacked substance, I tried again and added , 1 teaspoon vanilla, 1/8 cup almond flour and 1/2 teaspoon baking soda & 1/2 teaspoon baking powder, let them sit for about 15 mins then cooked as suggested. They were awesome!!! Best way to use squash Ive ever found 🙂

    1. kim Avatar

      4 stars
      Just a note that this recipe is for people on GAPS diet which does not allow baking soda or baking powder of any kind. So by adding baking soda ,yes, it will taste better but is not good for GAPS people. If you want delicious gluten free pancakes you need to look for recipe with baking soda. I still thought these were good.

  13. Chrissie Erwin Avatar
    Chrissie Erwin

    I didn’t believe these would work, so I tried it right away, being a chef by trade, I add some maple syrup and a pumpkin pie spice, and we had a lovely dinner! Thanks! Love the site, being diagnosed with ulcerative colitis almost 5 years ago I’m still always searching for more information!

  14. Leigh Avatar

    We were less than impressed by the flavor, so we’re going to try adding a little salt next time we make these. Other than that, we enjoyed the texture.

  15. Stefa folle Avatar
    Stefa folle

    they tasted very good but needed to do x4 and it was not even enough, everyone was still hungry. Will try to add almond flour next time…

  16. Shari W Avatar

    As my family is getting ready to begin GAPS, I’ve been trying out some recipes to “ensure” that they understand we still get to eat yummy food. These were a BIG hit! The kiddo said they tasted like pumpkin-y omelettes (which is kind of what they are!) – but slathered in butter w/a bit of real maple syrup – delish!!

  17. Keesha Avatar

    I just made these also. The best thing is how fast they are to make. I had the hungry brain fog, and eating these lifted the fog within minutes! They are mostly crepe-like, and tasted largely of egg, so if you’re expecting an exotic pumpkin-cinnamon taste, don’t. 🙂 Butter and maple syrup were great with them. This was the first time I’ve made anything with canned pumpkin. I’ll probably make these again due to how simple it was, but I’ll look for different recipes using coconut or almond flour and compare them.

    Thanks for the recipe, Lauren!

  18. Marta Block Avatar
    Marta Block

    Just made these and they are pretty much like flat little omlettes. Minimal pumpkin taste. Hopefully butter & maple syrup can save them!

  19. Sharon Vincello Avatar
    Sharon Vincello

    I am truly impressed with the resulting picture considering the recipe calls for no alternative flour. I have increasingly been cutting wheat from my diet and have found the joy in the delicious alternatives to the over-processed originals. Thanks for posting this! I will definitely be trying this out as my weekend pancake substitute.

    1. Lauren Avatar

      Yes, the texture is amazing! They are pliable and tender and look just like “real” pancakes. I hope you enjoy them!

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