Who doesn’t love a stack of fluffy, buttery pancakes to start their day?! Following a primal lifestyle left our family without this joy for many years until we discovered cassava flour pancakes.
Granted, we love our banana almond grain-free pancakes — and variations of them — made with banana, almond butter, and egg. But now and then, we crave the light, airy texture, and mild flavor, of traditional pancakes.
Cassava flour is gaining momentum far beyond pancakes. It’s also used for bread, cakes, cookies, and muffins.
What is cassava flour?
Cassava flour comes from the yuca root — similar in size to sweet potato with a bark-like skin. Native to South America, cassava (or yuca) has been a staple food, especially in developing countries, for centuries.
With the skin removed, the root is dried and ground into a fine flour that is a great allergy-friendly alternative to wheat flour. Not to be confused with tapioca starch — which also comes from yuca, but is made up of only extracted starch. Cassava flour uses the whole root and has a more versatile texture, and fiber content (good for gut health).
Why use cassava flour?
Cassava flour is gluten-free, grain-free, dairy-free, soy-free, and nut-free! It fits right into a paleo meal plan, vegan diet, or autoimmune protocol.
Many of the real food, alternative flours that are available work well for a gluten-free and dairy-free lifestyle, but nut-free swaps are less common. What I love is that cassava flour is a natural single ingredient option that is easy to use for those with nut allergies. It’s also a great swap for baking healthy nut-free school snacks.
Gluten-free flour mixes are often full of processed fillers and additives, but cassava flour contains only cassava.
Cassava flour is high in carbohydrate, which doesn’t lend itself to a keto or low-carb diet, but it does benefit active kids and athlete meal plans.
How to use cassava flour
For most recipes, cassava flour can be used as a 1:1 swap by weight with all-purpose flour, providing a similar texture and taste.
Another option is to sift the flour before measuring it, as cassava flour tends to settle. If you don’t have a kitchen scale or sifter, substitute about ¾ cup of cassava flour for 1 cup of all-purpose flour.
Great for an occasional treat
While cassava flour is nice to have on hand for alternative baking, allergen-free cooking, and beautifully yummy pancakes, it should not be a staple in the diet. It has some nutritional value, however, it’s low in nutrients in comparison to other root vegetables, such as sweet potatoes and beets.
Cassava is high in calories and carbohydrates — okay as part of a balanced diet, but should not be used to substitute more nutrient-rich options. It should be paired with protein to help keep blood sugar in check.
Dangers of eating cassava?
You may have heard that eating cassava (or yuca) root raw can result in cyanide poisoning. But, rest assured — all commercially available cassava and tapioca flours do not carry any harmful amounts of cyanide.
Seeing a stack of cassava flour pancakes lights up my kids’ faces. They love to help make these grain-free pancakes, and with such simple ingredients, it’s a great recipe to introduce your kids to the kitchen.
This recipe comes together quickly and easily. Mix a few dry ingredients, stir in a few wet ingredients, and you have yourself a batter.
We love to top our pancakes with fresh berries, bananas, shredded coconut, a pat of grass-fed butter, and a small drizzle of pure maple syrup! But, we also encourage your creativity with pancake add-ins and toppings.
Please share with us your favorite flavor and topping combinations to pair with this basic, although tasty on its own, cassava flour pancake recipe!Print
- 2 cups cassava flour
- 2 ½ tsp baking powder
- ¾ tsp fine sea salt
- ½ tsp baking soda
- ½ – 1 tsp cinnamon
- 1 ¾ cup milk (or milk alternative)
- ½ – 1 tsp vanilla
- 2 eggs
- 2 Tbsp melted butter or coconut oil (plus more for the griddle)
- In a large mixing bowl, whisk together cassava flour, baking powder, salt, baking soda, and cinnamon.
- Stir in milk, vanilla, eggs, and melted butter (or coconut oil). Let the batter sit for five minutes to thicken.
- Heat a griddle (or large non-stick pan) over medium heat and melt a little butter or oil.
- Pour ¼ cup batter for each pancake.
- When bubbles start to form, flip the pancakes and cook the other side.
- Top with fresh fruit and a drizzle of real maple syrup.