Growing up, bananas foster with creamy vanilla ice cream was always one of my favorite desserts! It's a shame (but not surprising) that it's absolutely packed with sugar. I figured, why not make a lightened up version, and put it on some pancakes? Turns out, it was one of the best decisions we've ever made.
The pancakes are gluten free and lower in carbs since they are made with coconut flour. There's no refined sugar added to them, but instead, a brown sugar replacement. We added bananas and pecans to the batter for extra decadence.
Now, onto that luscious bananas foster topping! It's so buttery, and spiced with nutmeg and cinnamon. Don't forget the splash of rum, or even try making it with our sugar free banana liqueur for extra banana flavor.
❤️Why we love this recipe
- Guaranteed showstopper - These pancakes are a sure way to impress your loved ones! Rich, complex flavors all wrapped up in a pancake!
- Rich & decadent - Sometimes we just need a little dessert for breakfast or brunch! These pancakes surely will do the trick.
- Refined sugar free & gluten free - These pancakes are designed to be lower impact when it comes to added carbs, sugar, and gluten. With that being said, we can offer suggestions for how to make them for various diet types.
Here are the ingredients used. You can find the full quantities in the recipe card.
- Coconut flour - This is the gluten free flour base we use for the pancakes. While we do often opt for almond flour, we did a lot of experimenting with these fluffy keto coconut flour pancakes, and found this ratio to be just right. You can't swap almond flour in this recipe, since these two flours just don't act the same.
- Brown sugar replacement- Use your favorite variety here to develop that rich, molasses like flavor. We use some in the pancake batter as well as in the topping.
- Baking powder - We use just a little bit of baking powder, (and not baking soda) to give these pancakes a little rise.
- Ground cinnamon & nutmeg- Essential! These two spices add that warmth and flavor you need, and we use them in both the sauce and in the pancakes. These pancakes are pretty spiced and flavored, and they are damn good!
- Kosher salt - Just a pinch. To be honest, you always need salt for anything you're cooking or baking!
- Vanilla extract - Again, for both components, and adds that depth and warmth needed in this recipe.
- Milk of choice - Use anything you want here. We often use unsweetened almond milk.
- Unsalted butter - in both the sauce and the batter for a richness that is unmatched.
- Eggs - A total of four eggs are used in the batter to make these gluten free pancakes hold up nicely!
- Bananas - For the topping, and in the pancakes.
- Rum - That traditional and true ingredient in the topping that adds a remarkable flavor. If you don't want to use rum, try rum extract instead. You may also need to thin the topping slightly with a little water to get the consistency right.
- Maple syrup replacement - Or regular maple syrup, your choice! Depends on how low in the carb and sugar count you are trying to go.
- Pecans - Optional, but recommended!
In a mixing bowl, combine eggs, melted butter, vanilla extract and milk. Whisk until combined.
Sift sweetener and dry ingredients in the bowl of wet ingredients.
Whisk until combined, then fold in pecan and banana pieces.
The batter will make roughly 8 pancakes. Preheat a skillet over medium-low heat, add some oil or butter to cook the pancakes with. Cook until golden brown, about 2 minutes per side, watching closing.
Now, make the topping. Add butter, rum, vanilla extract, cinnamon, nutmeg, maple syrup replacement and sweetener in a saucepan, then melt it down, stirring often until dissolved, about 3-5 minutes.
Add banana slices and pecans, then simmer, stirring often to coat with the sauce for about 5 minutes.
Now, simply top the pancakes, and enjoy!
💭Frequently asked questions
Yes, absolutely! If you know ahead of time you won't eat them all, leave the buttery rum banana topping off. To reheat, pop in the toaster, then cover with delicious banana topping.
✨Variations & substitutions
Follow a different diet type? We've got you covered with a few simple swaps.
- Dairy free - Swap out the butter for your favorite vegan or dairy free butter.
- Wheat pancakes - If you prefer to make these pancakes with traditional flour, we can't currently recommend a substitution since our recipe is made with highly absorbent coconut flour. What you could do is use your favorite pancake recipe, and add in the banana, pecans, vanilla, cinnamon, nutmeg and brown sugar (or replacement) to give these a bananas foster flavor!
- Traditional brown sugar - Of course with all of our recipes brown sugar can be swapped in 1:1, and the same thing goes for our maple syrup replacement.
- Paleo or refined sugar free only - Coconut sugar can be used as a great natural sweetener instead of brown sugar or a brown sugar replacement. You can also use regular maple syrup instead of the sugar free replacement we use.
💫Tips & tricks
- Make sure to cook the pancakes over medium-heat or medium-low heat to avoid burning the pancakes.
- If the heat is too low, the pancakes will absorb the butter too much, so medium-low heat is the way to go to keep them light and fluffy.
- If the pancakes aren't releasing from the pan this means that there was either not enough cooking oil, or the pancakes aren't ready to be flipped yet. Be patient, and resist the urge to flip the pancakes right away.
🍰More banana recipes to try
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You can store the pancakes in the fridge for up to 5 days, or in the freezer (if wrapped tightly) for a few months.
Just make sure to store the sauce separately in an airtight container in the fridge for up to 5 days.
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Bananas Foster Pancakes (Gluten Free, Low Carb)
For the pancakes:
- 6 tablespoons coconut flour (42 grams)
- 1.5 tablespoons brown sugar replacement (18 grams)
- ½ teaspoon ground cinnamon
- ¼ teaspoon baking powder
- ¼ teaspoon kosher salt
- ⅛ teaspoon nutmeg
- 1 teaspoon vanilla extract
- 4 whole eggs
- ¼ cup almond milk (or any milk of choice)
- 3 tablespoons unsalted butter, melted and cooled
- 1 medium banana, cut into small pieces
- ¼ cup pecan pieces, optional (30 grams)
For the bananas foster topping:
- 4 tablespoons unsalted butter
- ¼ cup brown sugar replacement (48 grams)
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground nutmeg
- ½ cup maple syrup replacement of choice
- 2 tablespoons dark rum
- ½ teaspoon vanilla extract
- 2 medium bananas, cut into rounds (use ripe but firm bananas)
- ¼ cup pecan pieces (30 grams)
For the pancakes:
- In a mixing bowl, combine eggs, melted butter, vanilla extract and milk. Whisk until combined.
- Sift sweetener and dry ingredients into the bowl of wet ingredients. Whisk until combined, then fold in pecan and banana pieces.
- The batter will make roughly 8 pancakes. Preheat a skillet over medium-low heat, add some oil or butter to cook the pancakes with. Cook until golden brown, about 2 minutes per side, watching closing.
For the bananas foster topping:
- Add butter, rum, vanilla extract, cinnamon, nutmeg, maple syrup replacement and sweetener in a saucepan, then melt it down, stirring often until dissolved, about 3-5 minutes.
- Add banana slices and pecans, then simmer, stirring often to coat with the sauce for about 5 minutes. Now, simply top the pancakes, and enjoy!
- Butter or oil used to cook the pancakes are not included in the nutrition facts.
- Feel free to use regular brown sugar or maple syrup in place of sugar free versions.
- Sugar free maple syrup replacement is not included in the nutrition facts because it greatly impacts the nutrition facts depending on the brand you use!
- For reference, the brand of maple syrup replacement we used added 280 calories, 128 total carbs, and 120 grams of fiber to the to the total calories. Some brands are zero calorie, and of course regular maple syrup adds more calories, sugar and carbs.
- For extra banana flavor, ¼ cup of our homemade banana liqueur in place of dark rum for the bananas foster sauce.
- You can also add banana extract to infuse more banana flavor into these pancakes.