This homemade chocolate pancake recipe without eggs, milk and sugar is a healthy, quick and easy breakfast or dessert made with nutritious ingredients in just 15 minutes. It’s baked in the oven, rather than on a stove as traditionally done, to make it quicker and easier to prepare and allow you to make a large batch in one go without standing flipping each one. These allergy free pancakes are gluten free, dairy free, nut free, vegan, autoimmune protocol and paleo friendly.
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healthy baked pancakes with no eggs, milk and sugar
Pancakes, also called hot cakes if you’re American, are one of our favourite foods to enjoy for breakfast, brunch or dessert. However, they’re commonly made with flour, sugar, eggs and milk so aren’t suitable for those with dietary restrictions, those following a plant based diet or those looking to eat healthier. They’re also traditionally made in a frying pan, where having to flip each pancake can be time consuming.
benefit of oven baked pancakes
Oven baked pancakes, a variation of sheet pan pancakes – where you transfer the normal pancake mixture to a cake tin and leave it to bake in the oven – are a great alternative as they produce the same light fluffy chocolate pancakes while also:-
- Preventing you from standing over a hot stove flipping each pancake,
- Requiring less time and energy to make,
- Made with no oil or butter. Pancakes are typically fried in oil or butter. For these baked pancakes, the cake tin is lined with parchment paper so perfect if you’re looking for vegan oil free pancakes.
- The recipe can easily be increased to make numerous servings. This allows you to cook a large batch and have breakfast prepped for the week in one go if desired.
Ingredients needed for these allergy free pancakes – how to make egg free pancakes without milk and sugar
To produce a healthy pancake recipe for kids and adults that is allergy friendly, a pancake batter without eggs, milk, regular flour and sugar is made by replacing them with the following nutritious ingredients:-
- Green banana flour (UK Link/US Link). Used to replace regular flour, green banana flour is high in resistant starch, which feeds the good bacteria in the gut, improving gut health and boosting the immune system (1).
- Arrowroot powder (UK Link/US Link). Used to replace a portion of the flour and provide a light fluffy texture.
- Carob powder (UK Link/US Link). Replaces a portion of the flour to provide the delicious chocolate flavour.
- Unsweetened apple sauce (UK Link/US Link). Used as an egg and sugar replacement to make the pancakes sugar free and egg free. Avoid store bought apple sauces as they contain added sugar and preservatives. Instead, Clearspring Bio Kitchen Organic Unsweetened Apple Sauce, if you’re in the UK or Eden’s Organic Apple Sauce if you’re in the US, contain solely apples, ensuring your pancake is refined sugar free.
- Tiger nut milk. Tiger nuts are a root vegetable, resulting in an allergy free plant based milk alternative, free from dairy, soy, nuts and grains. If you don’t have tiger nut milk, you can use filtered water instead.
Additional ingredients needed
- Baking soda. To make pancakes with no baking powder, which isn’t suitable for those on a grain free diet and following the autoimmune protocol (baking powder can contain rice flour), baking soda is used to help the pancakes rise and produce a fluffy texture.
- Berries – to top the pancake with.
benefit of carob pancakes
The chocolate flavour comes from carob powder (UK Link/US Link) rather than melted chocolate, cocoa or cacao powder as commonly used. Chocolate, cocoa and cacao powder contain caffeine or other stimulants, which are not suitable for:-
- Those who are sensitive to caffeine,
- Those with conditions like dysautonomia and POTS where caffeine can potentially increase symptoms, and
- Those following the autoimmune protocol looking for an aip pancake recipe.
Carob powder is free from caffeine and stimulants, while also being refined sugar free and lower in fat, making it the perfect chocolate alternative.
- Parchment paper (UK Link/US Link). Make sure it is unbleached like Juvale’s in the UK or If You Care in the US. White parchment paper is coated with chlorine, which leaches a toxic chemical dioxin when heated.
instructions – how to make chocolate pancakes without eggs, milk and sugar
You can make these easy chocolate pancakes from scratch at home in just 15 minutes with the following steps:-
- In one mixing bowl, combine the dry ingredients (carob powder, green banana flour, arrowroot powder and baking soda).
- In a separate mixing bowl, combine the wet ingredients (apple sauce and tiger nut milk or filtered water).
- Pour the dry ingredients into the wet ingredients and gently stir until fully combined (do not over mix the batter).
- Transfer the mixture into the 16 cm cake tin lined with parchment paper and spread until it forms an even layer.
- Bake in a preheated oven for 10 minutes at 425°F/220°C/200°C fan, or until the top is set and a toothpick in the centre comes out mostly clean.
- Leave the chocolate pancake to cool for a few minutes in the tin. Then, transfer to a plate and serve straight away, topped with berries.
How many servings does this recipe make?
These are eggless pancakes for one, although the ingredients can easily be increased to serve more people.
can you meal prep pancakes?
Yes, these pancakes are perfect for meal prep as you can easily increase the amount of ingredients to make a large stack of pancakes in the same amount of time it takes to make one serving and store leftover pancakes to eat at a later date.
How to store pancakes
Let the pancakes cool to room temperature and then store them in a glass airtight container in the fridge or freezer. Place a sheet of parchment paper between each pancake to prevent them going soggy.
How long do pancakes last
Refrigerated pancakes keep for up to 2 days. Freezing pancakes allows them to be stored for up to 2-3 months. Place a label on the glass container with the date they were refrigerated or frozen so you know when to use them by.
Do pancakes need to be refrigerated
These pancakes can be stored at room temperature in a glass airtight container. However, they don’t stay fresh for as long so need to be eaten within 24 hours.
how to reheat pancakes
The best way to reheat pancakes is in the oven:-
- Lay the refrigerated or frozen pancakes out in a single layer on a baking tray covered with parchment paper.
- Cover the top of the pancakes with parchment paper to prevent them drying out.
- Bake in a preheated oven for 5-10 minutes at 350°F/180°C/160°C fan, or until the pancakes are warmed all the way through and the temperature of them is at least 165°F or 74°C when a food thermometer is placed in the centre (1).
- Transfer to a plate and serve.
diet requirements for this eggless chocolate pancake recipe
As well as being egg free, this homemade pancake recipe is also:-
- Gluten free
- Wheat free
- Dairy free
- Soy free
- Lactose free
- Nut free
- Seed free
- Grain free
- Oil free
- Refined sugar free
- Autoimmune protocol (AIP) friendly
other eggless allergy free recipes
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Chocolate Pancake Recipe Without Eggs (Sugar Free, Dairy Free)
Healthy, quick & easy oven baked chocolate pancake, ready in just 15 minutes. Allergy-friendly pancakes - free from gluten, dairy, soy, lactose, nuts, seeds, eggs, grains, oil & refined sugar. Vegan, autoimmune protocol (AIP) & paleo friendly.
- 4 tablespoons carob powder
- 1.5 tablespoons green banana flour
- 2 tablespoons arrowroot powder
- 120 grams (1/2 cup) unsweetened apple sauce
- 1 tablespoon tiger nut milk or filtered water
- 1/8 teaspoon baking soda
- 120 grams (1 cup) berries of choice
- 16cm/7 inch cake tin
- 2 mixing bowls
- Measuring spoons & cups
- Mixing spoon
- Parchment paper
- Weighing scales
- Toothpick cake tester
- Step 1 Preheat the oven to 425°F/220°C/200°C fan.
- Step 2 Line a 16 cm circular cake tin with parchment paper.
- Step 3 In one mixing bowl, combine the dry ingredients (carob powder, green banana flour, arrowroot powder and baking soda).
- Step 4 In a separate mixing bowl, combine the wet ingredients (apple sauce and tiger nut milk/water).
- Step 5 Pour the dry ingredients into the wet ingredients and gently stir until fully combined (do not over mix the batter).
- Step 6 Transfer the mixture into the 16 cm cake tin and spread until it forms an even layer.
- Step 7 Bake in the oven for 10 minutes or until the top is set and a toothpick in the centre comes out mostly clean.
- Step 8 Let the pancake cool for a few minutes in the tin. Then, transfer to a plate and serve straight away with the berries of your choice on top.
- Step 9 Above links are for US readers. For UK readers – carob powder, green banana flour, arrowroot powder, unsweetened apple sauce, cake tin, mixing bowls, measuring spoons & cups, mixing spoon, parchment paper, weighing scales, toothpick cake tester.