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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Jump To Section:-
- Benefits of this recipe
- Equipment needed
- How to make pancakes without eggs, milk & sugar
- Variations & ingredients substitutions
- Diet requirements
- Other healthy allergy friendly recipes
- Recipe card
Benefits of this recipe
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. This recipe is great because it’s:-
- Healthy & sugar free. Flour, sugar, eggs and milk are replaced with nutritious whole ingredients to produce an allergy friendly chocolate pancake recipe.
- Oven baked. Pancakes are traditionally made in a frying pan, where having to flip each pancake can be time consuming. This recipe makes 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. They’re a great alternative as they produce the same light fluffy chocolate pancakes while also:-
- Preventing you standing over a hot stove flipping each one.
- Require less time to make.
- Gluten free and dairy free. Traditional pancake ingredients are replaced with allergy friendly alternatives.
- Made without oil and butter. Pancakes are typically fried in oil or butter. For these baked pancakes, the cake tin is lined with parchment paper.
- Great for meal prep. A large batch can be made quickly and easily in just 15 minutes – the same amount of time it takes to make one serving. This allows you to have breakfast prepped for the week in one go if desired.
- 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).
- Carob powder (UK Link/US Link). Replaces a portion of the flour to provide the delicious chocolate flavour instead of 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.
- Arrowroot powder (UK Link/US Link). Used to replace a portion of the flour and provide a light fluffy texture.
- 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 the 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.
- 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.
- 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.
How To Make Pancakes Without Eggs, Milk & Sugar
- 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 wet ingredients into the dry ingredients and gently stir until fully combined (do not over mix the batter).
- Transfer the mixture into the 6 inch/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.
Variations & Ingredient Substitutions
- Unsweetened apple sauce can be replaced with mashed banana.
- Tiger nut milk can be substituted for filtered water.
- Green banana flour can be replaced with coconut flour. If not following Elimination Diet Phase 1 or a grain free, paleo or autoimmune protocol diets, then green banana flour and arrowroot powder can also be replaced with oat or buckwheat flour.
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.
Refrigerator & Freezer
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.
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.
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 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.
This oven baked chocolate pancake is allergy friendly being:-
- Gluten free
- Dairy free
- Wheat free
- Soy free
- Egg free
- Nightshade free
- Nut free
- Seed free
- Grain free
- Oil free
- Autoimmune protocol (AIP) friendly
Other Healthy Allergy Friendly Recipes
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Chocolate Pancake Recipe Without Eggs (Sugar Free, Dairy Free)
- 6 inch/16 cm cake tin
- Preheat the oven to 425°F/220°C/200°C fan.
- 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 cake tin and spread until it forms an even layer.
- Bake in the oven for 10 minutes or until the top is set and a toothpick in the centre comes out mostly clean.
- 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.