Grain Free Applesauce Pancakes

Last week my 3 Ingredient Peanut Butter Pancakes went viral. I hit some new pageview records on FFF! That’s always exciting :D The Huffington Post wrote a story on High Protein Vegetarian Breakfasts linking to the recipe, which was the catalyst of the whole thing. 

A reader recently asked if you could sub applesauce instead of the mashed banana, which got me curious. 

Grain Free Applesauce Pancakes a high protein breakfast that's #glutenfree and #paleo via

It is a fact that you either LOVE bananas or HATE them. I’d say there are many more banana lovers out there than haters, but I’ve come across a fair share of haters! It’s like people who don’t like dessert. WHAAAAAA?

These pancakes are a spin off of my 3-Ingredient Peanut Butter Pancakes. They don’t have anything to do with peanuts or bananas, but they are grain free and made with and made with an egg base. The pancakes themselves are…

  • vegetarian
  • gluten free
  • grain free
  • paleo

They’re made from a base of applesauce, eggs, and almond meal with a few other add ins. 

Grain Free Applesauce Pancakes a high protein breakfast that's #glutenfree and #paleo via

2 words.


Grain Free Applesauce Pancakes a high protein breakfast that's #glutenfree and #paleo via

I un-paleoed mine by topping them with Greek yogurt, blueberries and maple syrup

I was going to whip up some coconut whipped cream, but I ran out of full-fat coconut milk. Whomp.

Grain Free Applesauce Pancakes a high protein breakfast that's #glutenfree and #paleo via

Grain Free Applesauce Pancakes a high protein breakfast that's #glutenfree and #paleo via

I do want to make a note. COOK THESE ON LOW/MEDIUM. I cooked my first round on medium/high and it didn’t work out too well. You want to let the pancakes fully cook on both sides, so they need a low temperature or you’re going to have some issues. 

Grain Free Applesauce Pancakes a high protein breakfast that's #glutenfree and #paleo via

Oh so moist.

Grain Free Applesauce Pancakes a high protein breakfast that's #glutenfree and #paleo via

Grain Free Applesauce Pancakes

Rating: 51

Prep Time: 5 minutes

Cook Time: 15 minutes

Yield: 5 medium size pancakes

Serving Size: 1

Grain Free Applesauce Pancakes

Nutritional Information: 379 calories | 21g carbs | 19g protein | 12g sugar


  • 2 eggs, large
  • 1/3 cup apple sauce, unsweetened
  • 1/4 cup almond meal
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon vanilla extract
  • 1/2 tablespoon maple syrup/honey/agave nectar


  1. First, whisk 2 eggs in a small bowl. Then add in applesauce, maple syrup, and vanilla extract.
  2. Next, add in almond meal and baking powder and mix until combined.
  3. Spray a pan with coconut oil spray or nonstick cooking spray and heat to low/medium (THIS IS IMPORTANT). Once pan is fully heated. Spoon in about 3 tablespoons of batter.
  4. Let cook for about 3-4 minutes on the first side, or until firm enough to flip. You'll want to move quickly when flipping with a spatula.
  5. Cook the second side for around 2-3 minutes or until fully cooked. Repeat 3 more times.

Grain Free Applesauce Pancakes a high protein breakfast that's #glutenfree and #paleo via

So tell me. Do you like bananas? *If you don’t like them I promise I won’t judge you :D Okay, maybe I will! 


  1. says

    Big props for getting the shout out for that recipe!!

    These look delicious, and I’ve made a similar barch using a banana- I’ve found applesauce to be too liquid-like!

    My stupid birthday cake was insulted with bits of banana in it. Fail.

  2. Grandma says

    hi lee. your pan cakes look delicious.. After reading all of your recipes, I am going to have to follow them. My problem is that I never remember to write down the ingredients and when I get to the grocery store, I forget what I am looking for. But I promise I am going to do it.

    With my stomach problems, I am thinking about a diaticion . I have taken so mluch medication and nothing but healthy foods seem to work. This is going to cost me dearly but with their help I might be able to discontinue medication and save that way. I amlooking forward to reading your book.

    The families are coming in today. Can,t wait to see your mom and Clay Boy and Michell;e and Ben and your dad, etc. Take care.. Say hello to Kansas (is that where you are going?).

    All my love. Grandma

    ps, Do ;you know how to make my printing on my computer? It is sooooo tiny that I can hardly read the messages I am typing.

  3. says

    Ooooh! I love bananas but I don’t always have perfectly ripe ones on hand. I do, however, have some unsweetened organic applesauce that is begging to be used! Can’t wait to try these ;)

  4. says

    These look beyond fabulous and cannot wait to make them! I LOVE bananas, but try to not eat them too often, because I tend to get bloated. They’re so good though before my long runs. Thanks for sharing! :)

  5. says

    ohmygosh, NEED! I’m traveling to NYC tomorrow, so I will totally make these for the ride down! Do you think protein powder could be used in here? Maybe half a scoop of protein and like 1/3 cup almond flour? I’ll have to experiment tonight!

  6. says

    YAYY!!!! I love banana free recipes!!!I usually sub pumpkin or applesauce for the banana if a recipe calls for it! These look amazing though!!!

    oh and random side note, I don’t know what happened but you decided to not come to my mailbox for a whole week :(

    • says

      If you want to keep it grain-free you could try any other nut flour such as cashew. As for using any kind of grain, the entire recipe would have to be changed because the properties in flours are so different!

  7. Kathleen Loveland says

    Deathly allergic to bananas! So glad you did a revision with applesauce, as I make my own and always have it on hand.

  8. Jennifer says

    I’ve just made these for the first time! I’ve been searching for paleo pancake recipes and just couldn’t find one I like…these are by far the best I’ve ever had! I LOVE THEM! Thank you thank you thank you!

  9. says

    Sweet Lee of all things that are delicious and, well, healthy! These pancakes absolutely rock my world! Finally had the chance to make them this morning for breakfast, which in my opinion is the perfect day seeing as it’s a Monday. I didn’t have to put any maple syrup or honey on them because they’re perfectly sweet from the applesauce. I threw a few strawberries on top and man, am I loving Monday?! Thanks! :D

  10. Carrie says

    Just a question. Trying to find thing my daughter would like to eat since we are now carb counting for diabetes. She loves pancakes. Thank you for the carb count on your recipes. The picture shows 6 pancakes is the count you have per pancake or for the six shown? Was wandering on the Peanut pancakes and the blueberry as well. She loves all these ingredients.

    Thank you

  11. Carra says

    I give this recipe a 4 out of 5. Only 3 of my 5 pancakes turned out – the flipping process and cook time is VERY tedious. The edges of my pancakes never fully firmed up, so flipping was difficult. In the future, I would only make it on special occasions, and will follow the same cooking process as Austrian Kaiserschmarrn (to avoid the flipping). They are, however, very delicious if you like apple sauce. I can’t wait to try it with banana!!

  12. Tara says

    So good! I made these as a treat for myself this morning and topped them with some pumpkin butter. I have to confess… after I had two cooked, I started eating them while waiting for the others to finish. They looked too tempting. I have a little double sided frying pan that makes it so easy to flip pancakes, no spatula required.

    • says

      HAHA I do that all the time! When I finally finish the batch of pancakes…there’s non left. WHAT IS THIS DOUBLE SIDED FRYING PAN you speak of? Will you send me a link?


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