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9 Health Benefits of Apples & Grain-Free Apple Puff Pancakes

Gluten Free Puff Pancakes

I was not originally going to blog about these Dairy-Free, Gluten-Free, Grain-Free Apple Puff Pancakes….mainly because it calls for 6 eggs and I have never been able to successfully convert a recipe to an egg-free version when it calls for anymore than 3 eggs. And also because, I made these at 6 am and had no good lighting in my kitchen for photos.

And because I am Cook It Allergy Free, and because, like my tagline says, I specialize in Customizing Recipes to Work With Your Food Allergies, I rarely post a recipe that can not be converted to be allergen-friendly for most of the common allergens.

But…with that being said, my family still declared that I needed to post this one.

So, if you need to be egg-free, I apologize that this recipe cannot be converted to be allergen free for you. Blame this on my boys…all three of them.  Just skip this recipe (or send it on to a friend who does eat eggs). I promise I will be back soon with an apple recipe that takes NO eggs at all and will be perfect just for you, my wonderful egg-free readers.

I will also add here that to make this recipe grain-free, I use Almond Flour as part of the blend (mixed with a tablespoon of Coconut Flour). This, however, can be easily converted to be Nut-Free by using an all-purpose gluten free flour blend. I have done that with this recipe many times and it turns out perfectly as well. I note the directions to do this in the recipe.

I am really into apples these days for a few reasons. One, because it is, of course, fall. Two, because I just received a hearty helping of them in my latest Bountiful Baskets delivery . And three, because of their numerous health properties.

The health benefits of apples are what make me feel so good about adding them to our family’s first meal of the day. Here are just some of them:

9 Health Benefits of Apples:

  1. They are known to be a good source of vitamin C
  2. They are known to be a good source of both soluble and insoluble fiber
  3. They can help protect our bone health
  4. They can aid in Diabetes and Weight Management
  5. They can possibly play a role in preventing Alzheimer’s and Parkinson’s Diseases
  6. They can help to lower LDL Cholesterol
  7. They can help prevent or reduce Asthma, Heart Disease, and Cancers (such as lung, breast, colon, and liver)
  8. They are an excellent source of Flavanoids and Antioxidants
  9. They have powerful Anti-inflammatory properties

The apples, along with the vital nutrients gained from the eggs (especially from pastured eggs), and from the almond flour, helps you to feel good about feeding this to your family before you send them off for a productive day.

And for even more Health Benefits of Apples check out this list of 10 Reasons To Eat An Apple A Day over at Mother Nature Network!

9 Health Benefits of Apples

Dairy Free, Grain-Free Apple Puff Pancakes

Also: Refined Sugar-Free and Easily Nut-Free


  • 8 Tbsp Coconut Oil, measured in liquid form
  • 2 Apples, preferably organic, peeled and very thinly sliced
  • 3 Tbsp Coconut Sugar
  • 6 eggs, organic and pastured if possible
  • 1 1/2 cups Coconut Milk (or regular Milk if not Dairy Free)
  • 1 cup Almond Flour, such as Honeyville (For NUT FREE: use 1 cup All-Purpose Gluten-Free Flour blend instead)
  • 1 Tbsp Coconut Flour
  • 3 Tbsp Coconut Sugar
  • 1 Tbsp Vanilla Extract
  • 3/4 tsp Ground Cinnamon
  • 1/2 tsp Sea Salt, finely ground


1.  Preheat oven to 425 degrees.

2.  Place Coconut Oil in bottom of 9 x 13 inch glass baking dish. Place thinly sliced apples on top of the Coconut oil, then sprinkle the apples evenly with 3 Tablespoons of Coconut Sugar. Place in pre-heated oven for 5 minutes.  While apples are in oven do the following:

2.  In high speed blender, blend the eggs at high speed for 1 minute.  Next add: Coconut Milk, Almond Flour (or Gluten-Free Flour Blend), Coconut Flour, Coconut Sugar, Vanilla, Cinnamon, and Sea Salt.  Blend on high speed for 1-2 minutes.

3.  Remove baking dish from oven and pour batter evenly over apple mixture.  Place back in middle rack of oven and bake for 20 minutes, or until pancake is puffed and brown.

4.  Serve immediately. Note that the pancake will start to fall as it begins to cool. This is normal and what it is supposed to do.


  1. On October 13, 2011 With Style and Grace said

    Thank goodness I can eat eggs, I’d hate to miss out on this recipe – sounds like the perfect morning comfort meal!

    • On October 13, 2011 Kim-Cook It Allergy Free said

      Thanks Lisa! This one is super easy to throw together and you are right. A good morning comfort meal! 😉

  2. On October 13, 2011 cathy-lee said

    thank you for this recipe (once again)
    when I read ‘pancake’ I thought – it’s the strangest looking pancake I have ever seen!
    glad I read through the recipe as it sounds easy to make, but delicious. Our youngest eats apples every day (a bit addicted) and we all like them. So wish me luck – I’m off to bake x

    • On October 13, 2011 Kim-Cook It Allergy Free said

      Hi Cathy-Lee! I had to laugh at your thought about it being a funny looking pancake. The first time I made these and then called it a pancake my whole family thought the same thing as you. That it was the strangest looking pancake ever. I hope you enjoy the recipe! 😉

  3. On October 13, 2011 Shirley @ gfe said

    I’m sure this recipe will make you the most popular kid on the block today! I love puff pancakes (call mine a Volcano Pancake LOL) and this one looks fab. Honey, your photos even on a bad day are stellar! 🙂 I bet someone will take this concept and make it egg free, too. Thanks for sharing, and love the apple bennies. I love my apples!


    • On October 13, 2011 Kim-Cook It Allergy Free said

      LOL! Oooh! I would love to be the most popular kid on the block today! I love the idea of the Volcano pancakes, SHirley. It is true. THey totally puff up and it is so fun to watch them. The only bad part is that they start falling as soon as they cool down! Hmmm…if anyone does attempt these as egg-free I will be anxious to hear what they did and how they did it!

  4. On October 13, 2011 Alisa Fleming said

    This looks amazing Kim.

    I love apples! Whenever my stomach feels fudged up, I eat an apple and it always makes me feel better.

    • On October 13, 2011 Kim-Cook It Allergy Free said

      Alisa, you know that I do the same thing when ever my stomach is feeling a bit queasy. I either nibble on an apple or drink a bit of apple juice or cider. It almost always works!! 😉

  5. On October 13, 2011 Kiwe McGuire said

    This recipe looks amazing, bummer on the eggs for my egg free daughter

    • On October 13, 2011 Kim-Cook It Allergy Free said

      HI Kiwe! I know. I wish I could come up with some brilliant egg replacement that would work seamlessly in place of 6 eggs. Maybe that is what i need to work on right now. I think I would have people beating down my door if I could come up with that. LOL Sorry this one won’t work for your daughter. I will be making some egg-free apple recipes soon so stay tuned! 😉

      • On June 12, 2013 Chris said

        This is a dumb question, but could you half the recipe then it would be 3 eggs and you said you could handle converting 3 apples….long shot, but I thought I would put it out there anyway 🙂

        • On June 17, 2013 Kim-Cook It Allergy Free said

          Hi Chris… I think that would probably actually work… Here is part of a comment from Alyssa who was able to successfully make this using the Ener-G egg replacer… “I made these with Ener-G egg replacer in a shorter glass pan and cooked for 40 mins! It stayed moist because probably I didn’t use real eggs. It came out like a dessert…I used Stevia as I don’t have coconut sugar. I used unsweetened almond milk. Very yummy!”.. So it is definitely worth giving a try. Good luck and let me know how it turns out! 😉

  6. On October 13, 2011 gluten free gift said

    This is almost more of an apple omlette or frittata no? 6 eggs to 2 apples? You could serve it for dinner without guilt 🙂 I certainly like that it is high in protein and imagine would reheat ok if you wanted to take a “piece” to work the next day. Thanks! Claudine

    • On October 13, 2011 Kim-Cook It Allergy Free said

      Hi Claudine! I think you are right. This would make for a perfect “Brinner” (breakfast for dinner) since it is so high in protein! 😉 I might just have to do that. And it actually reheats great. We usually eat off of it for a couple of days in a row and it still tastes really good! 😉

  7. On October 13, 2011 Melanie said

    You are rocking my world with that Apple puff pancake , Kim!!

    • On October 13, 2011 Kim-Cook It Allergy Free said

      LOL, Melanie!! I love rocking people’s worlds!! 😉 These are just a really quick and easy way to have a healthy breakfast in the morning!

  8. On October 13, 2011 Heidi said

    Oh Lordy Pete Kim, that apple puff pancake looks AWESOME!!!

    I’m thinking it sounds like a perfect breakfast to have sometime next week when I’ll be temporarily away from my egg-free 4 year old!!! 😀


    • On October 13, 2011 Kim-Cook It Allergy Free said

      LOL! Thanks Heidi! I think we could definitely arrange for that to happen! 😉 It is super yummy and not too sweet at all!! I think it would go good with all of those roasted veggies the girls keep talking about for breakfast! 😉


  9. On October 14, 2011 Emily said

    OMG. OMGOMGOMGOMG …. I need these.. Thanks Kim. 🙂

  10. On October 14, 2011 Lyndsay said

    These look amazing!! Could you substitute the coconut ingredients?

    • On October 14, 2011 Kim-Cook It Allergy Free said

      Hi Lyndsay. Thanks so much! If you can do regular dairy, you can easily use regular milk for the coconut milk (or you can use almond milk or rice milk). For the Coconut Oil, you can use butter (or Earth Balance Vegan Butter). For the Coconut Sugar, just use brown sugar!

      • On December 2, 2012 -M said

        Looks delish! For the coconut milk, do you mean the canned kind or the coconut milk beverage found in the dairy case like So Delicios?

        • On December 2, 2012 Kim-Cook It Allergy Free said

          Hi M, I actually have used both, but usually use the canned coconut milk because I can keep a lot of it on hand. But it does work with both. 🙂

          • On December 4, 2012 ~M said

            Thanks! And would this work with pears instead of apples? I thinks so, but want to double check.

          • On December 5, 2012 Kim-Cook It Allergy Free said

            M, this is really good with pears. I have used them many times instead of apples. It is also good with blueberries and my boys are wanting to try it with bananas too! 🙂

  11. On October 14, 2011 Sarena said

    Apples are my all time favorite fruit! They are tasty and good for you! This looks delicious!

    • On October 24, 2011 Kim-Cook It Allergy Free said

      Thanks Sarena! I buy apples in bulk around here, so there are always plenty on hand to play with…especially at this time of year!

  12. On October 14, 2011 Maggie said

    I’ve never had a puffed pancake! Sounds and looks delicious Kim! I love your apple tips. Apples are so tasty right now!

    • On October 24, 2011 Kim-Cook It Allergy Free said

      Maggie, puff pancakes are really hard to do without eggs. But if anyone could make it work, it would be YOU!! 😉

  13. On October 15, 2011 Debbie said

    Oh, I am printing this now. My boys eat eggs and they would love this. I will try pecan meal in place of almond flour and see how it works out. Thanks, Kim.

    • On October 24, 2011 Kim-Cook It Allergy Free said

      Debbie, let me know how the pecan meal works in place of the almond flour! That sounds like it would be a delicious substitution!

  14. On October 17, 2011 Carol, SGF said

    This looks like such a fabulous fall breakfast! Great recipe and my husband is an apple freak – I am going to not tell him about all the health benefits least he change his mind!

    • On October 24, 2011 Kim-Cook It Allergy Free said

      Yup. Keep those benefits of apples to yourself. He does not need to know everything!! 😉

  15. On October 24, 2011 Kobi Brick said

    Made and am loving it! Mine had to cook about 40 minutes here in Denver.

    • On October 24, 2011 Kim-Cook It Allergy Free said

      Yay, Kobi! Thanks for letting me know about the high altitude measurements as well!! 😉

  16. On October 27, 2011 Diane Eblin-thewhole said

    I’m making these for dinner! No dessert! No both!!!!

    • On October 28, 2011 Kim-Cook It Allergy Free said

      LOL! I actually thought about making these for dinner the other night. The kids think they are such a treat. 😉

  17. On November 2, 2011 Lisa said

    OOH…..I cant wait for the egg free recepies.

  18. On November 6, 2011 Suzanne said

    Hi Kim – I made this with what was on hand and it turned out great! I used a little less coconut oil (6 TB), an extra apple (because they were small, next time, I’d use 4 apples), sweetened vanilla almond milk in place of the cocnut milk, regular sugar on the apples (but only about 1 and 1/2 TB), I used a gluten-free pancake mix in place of the flours and omitted the vanilla and sugar (because of the particular almond milk I used) and they still managed to turn out great – thanks!

    • On November 7, 2011 Kim-Cook It Allergy Free said

      Hi Suzanne!! I am so excited that you liked this! I love your version and the fact that you made changes and that it still turned out for you. Thanks so much for coming back and letting me know how it turned out! 😉

  19. On December 11, 2011 Rachelle said

    This was WONDERFUL! I did sub out some of the Ing. with regular milk, brown sugar and a GF flour blend. Only I am GF in our family, but all 3 kids and Mr. loved this! I’ll be sharing this on my blog, It’s a keeper, thanks! =)

    • On December 12, 2011 Kim-Cook It Allergy Free said

      Hi Rachelle! I am so glad that you enjoyed the puff pancake! 😉 It is one of our super easy favorites around here as well! I love your substitutions in it, too! I often make it with my flour blend instead of the almond flour and it is just as good that way as well! Happy holiday!

  20. On February 5, 2012 Andrada said

    Yummy! Thanks so much! I halved the recipe and made a few other changes. I just made this using blueberries instead of apples, honey instead of coconut sugar (1T in bottom of pan and 2T in mix), 1/2 cup of almond milk, used half of all other iingredients in a 81/2 X 11 pan. Because of the honey I baked it ar 420 though 415 might be better. It was done in about 17 min.
    This was so delicious! It reminds me of a similar apple casserole pancake (with gluten) that my grandpa used to make and that I loved!

  21. On February 24, 2012 Barbara said

    I just discovered these, and can’t wait to try them! Thank you for aiding and abetting my love of pancakes! 🙂

    • On February 24, 2012 Kim-Cook It Allergy Free said

      Thanks so much, Barbara! I hope you enjoy them!! 😀 Let me know what you think of them!

  22. On May 27, 2012 Vivian said

    Was so looking forward to this… I make a Peach Puff Pancake once each year when the peaches are ripe. Unfortunately, this year I no longer eat grains, and was excited to see this recipe. While mixing it up, I missed the almond flour and now I am afraid we will be eating soup! Read it in the comments, and looked back up and yes, there was almond flour. So disappointed!! I may try again but usually only eat this once a year. Maybe next year…. Thanks for the recipe and I am sure it is delicious when made correctly!

    • On May 27, 2012 Vivian said

      Wanted to add that even without the almond flour… was delicious, and not soupy, but rose like it should. 🙂 Next time…

      • On May 27, 2012 Kim-Cook It Allergy Free said

        Yay!! Vivian, that is awesome news! So glad that even with your version of the recipe, you were still able to enjoy it! Hopefully, next time you will love it even more! 😉
        Thanks so much for reporting back on your results!

  23. On November 29, 2012 B N Wheller said

    Please see why coconut sugar is NOT a good choice:



    • On November 29, 2012 Kim-Cook It Allergy Free said

      Hi Barb, thank you so much for sharing that. This makes me think completely differently about coconut sugar now. I did not realize the extent of what it does to coconut production. This is a very interesting article from TT. I appreciate you sending me the link.

  24. On February 24, 2013 alyssa said

    I made these with Ener-G egg replacer in a shorter glass pan and cooked for 40 mins! It stayed moist because probably I didn’t use real eggs. It came out like a dessert…I used Stevia as I don’t have coconut sugar. I used unsweetened almond milk. Very yummy!

  25. On February 24, 2013 alyssa said

    So when I used the EnerG egg replacer….it took 40 mins. to bake and it stuck to the bottom of the pan, but it was messy and absolutely delicious as a sweet treat (ie. dessert!) Yum. It didn’t produce a lot, 3 servings, so I will just make it for myself as it doesn’t come out of the pan cleanly when using egg replacer!!!

  26. On June 16, 2013 Veronica said

    Hi. Does anyone know if this can be put together at night and baked in the morning? Thanks!

    • On June 17, 2013 Kim-Cook It Allergy Free said

      Hi Veronica, I think if you make it up ahead of time, it is not going to rise as much because all of the air that was whipped into the eggs when you were blending them will deflate overnight. But, what you could do is have your apples sliced and ready to go in the pan with the coconut oil and sugar the night before, mix all of your dry ingredients together and set aside. That way in the morning all you would have to do is throw the eggs in the blender, add the milk, then toss in your dry and you are good to go. Let me know how it works out for you if you go this way! 😉

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