Putting the ‘fat’ in Fat Tuesday: Coconut Pancakes & Dark Treacle Sauce

with walnuts on top!

It’s Mardi Gras tomorrow, or ‘fat Tuesday’ (marvel at my knowledge of foreign languages!) and I intend to fully indulge in the spirit of the day by getting very fat.

Well, perhaps not, but Fat Tuesday is like my belly’s Independence Day – there’s much celebrating, a lot of eating and, later that night, fireworks.

In anticipation of this year’s Pancake Day, my belly whispered “treacle” and I wholly concur. When it comes to pancakes, the traditional gooey, sticky, sweet sauce is a must. None of this cheese or other savoury stuff.

Lent comes Wednesday, Fat Tuesday: we party!

A word of warning: once you taste the sinfully rich treacle sauce you might be tempted to pour it on everything (toast! steak! mashed potatoes!) but restrain yourself, that way lies madness….or a diabetic coma, whichever comes first.

And so, without further ado, let’s all put the ‘fat’ in ‘fat Tuesday’.

Coconut Pancakes with Dark Treacle Sauce (makes 6)


The recipe for gluten-free, grain-free coconut pancakes is adapted from Cheeseslave. I’ve been making them for ages and not once have they failed me.

  • 3 eggs
  • 3 tbsps butter, melted
  • 3 tbsps milk (I used coconut milk)
  • 1 tsp sea salt
  • 2 tbsps coconut flour
  • 1/2 tsp baking powder
  • 1 tsp honey
  1. Whisk the eggs, butter, milk, honey and sea salt.
  2. Stir in the baking powder and coconut flour
  3. Melt a knob of butter in a large frying pan and spoon in roughly 2 large tbsps of the pancake batter. Fry until brown on both sides. If you are a master of coordination, flip it. If not, don’t bother wasting them just EAT.
Dark Treacle Sauce:
  • 1/4 cup butter
  • 2 tbsps unsulphured blackstrap molasses
  • 2 tbsps honey
  • 1/2 tbsp water
  • 1 tbsps heavy cream
  1. Melt the butter, honey and molasses together in a small saucepan. Stir in the water and bring to a boil until it is pleasantly frothy.
  2. Remove from heat and stir in the cream. Drizzle over pancakes.

You can store this sauce in the fridge for at least a week. It turns wonderfully thick, sticky and gooey so perfect for ice-cream. Or just eating with a spoon.

Just make sure you do the latter alone, where no-one can witness your shame.

54 thoughts on “Putting the ‘fat’ in Fat Tuesday: Coconut Pancakes & Dark Treacle Sauce

  1. I’ve never tried topping my pancakes with anything before until this past weekend. I made the Bisquik from a shake-it jug with some chocolate chips and cooked up some bananas, brown sugar, and butter (basically, caramelized with the rum….oh, the rum!). It was fantastic. I’m now a big fan of topping my pancakes. I’ll have to try this soon.

    • You never topped pancakes?!?! Seriously?

      I’m glad this whole new world of tasty has opened up for you finally 🙂

      Your banana, chocolate chips and rum combo sounds AMAZING. I might go for round two and try that later!

  2. Ooooo I’ve gotta give those pancakes a try now I have my coconut flour – and the fact they’ve never let you down – sounds idiot (aka Jacquie) proof to me!!! Still think I’ll stick with my old friends melted butter and maple syrup though!

  3. I’ve been looking for a good coconut flour pancake recipe, and this is definitly the best i’ve found:) but my pancakes still aren’t quite as fluffy as yours seem to be… any suggestions?

    • Hi Leah, your problem might be the coconut flour. It tends to really absorb the moisture and make everything a bit denser. I’d try adding more milk to compensate for this. You’ll know if you’re on the right track by the batter, it should be quite runny. G’luck!

      • Ahhhh…..right….runny….. That’s why mine were a tad brittle then – the ‘batter’ was more like cookie dough!

        (To be honest, I used Bruce Fife’s recipe and he made me absolutely paranoid with his warnings about adding more liquid – I should have followed my instincts! Oh and used YOUR recipe – couldn’t find the dratted thing at the time – now have it bookmarked 🙂 )

        Will definitely be trying yours next time I make them 🙂


    • Hi Inga. I would recommend either a Wholefoods or a Trader Joes, if you are lucky enough to live near either. Otherwise check your local health food store or shop around online for a cheap option. I found molasses in my local grocery store so it might well be lurking where you usually shop. Happy shopping (and eating!)

  4. Just to let you know…these were pretty amazing! So much better than my first attempt at these types of pancakes using that other recipe – they were soft, fluffy and actually felt like ‘real’ pancakes! Thanks for the recipe 🙂

  5. Hello,
    I just found your blog and already loving all the recipes. The only problem i have is mine seem to be so flat? Delicious all the same though 🙂

    • Hi there! And welcome! Coconut flour is pretty dense so yep, it can be tricky. I’d suggesting either adding more moisture to your batter or beating the batter more to get some air in it. Hope that helps…

  6. I don’t see how much honey to put in the batter. Trying these for my little girl’s 6th birthday this morning. 🙂

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  9. Thank you so much for this recipe! We have switched to a Paleo lifestyle, but a 6 year old boy and a 33 year old boy have found it hard… this is making my life way easier!! I made them to go with our Fat Tuesday dinner, HUGE hit, they actually taste like pancakes, soooooo gooood!! These pancakes are little kid and big kid approved! You are my new Hero!! Thank you, Thank you, Thank you!!

  10. Hi! The recipe for the pancakes sounds awesome. I am also dairy free- just wondering if anyone has tried these with coconut oil instead of butter? Thanks so much!

  11. I only put in 1/2 tsp of salt and found that to be very salty. Is 1 tsp really correct. Otherwise they would be very good.

    • I’ve made them with a tsp and they were fine but by all means adjust to taste. I’d recommend trying the batter and adding a little at a time – that way you can go by preference. Thanks Patty.

  12. We do crepes or pancakes with the family at least once a month! Mixed berries and fresh cream are our toppings….of course my 27 yr old daughter HAS to have chocolate chips with hers…hmmm.
    These will be our next ‘brekkie’ batch…even with the treacle topping! Sounds most yummy!!! Thanks …Kathy from Canada

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  14. Mine came out like thin crepes.. . Very eggy! But I ate them all. (Hiccup). How do I get that fluffy texture you have? My batter was quite runny and ran to the side so they are like a wonky triangle. 😔

  15. Im having the same problem as Renae. Very very runny. Ive added about SIX tablespoons of coconut flour so far and they are still like crepes! Is it really 3 tbsp milk?? I could have done with WAY less. At least they still taste good….

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  17. Cat – a fairly recent reader of your blog, and loving it! My wife and I recently completed reading Dr. William Davis’ (cardiologist) book, Wheat Belly, and have worked our way to cutting wheat from our diets completely. Paleo recipes obviously fit the non-wheat profile perfectly and your recipes are S-E-N-S-A-T-I-O-N-A-L!

    I just had a crack at these pancakes and they are amazing! I went the coconut oil and coconut milk substitutes to get rid of the dairy altogether, and it’s just fantastic. Only challenge I found was trying to fly the suckers – they’re very delicate, and without the gluten, much floppier! Think I need to buy a silicon fish slice to aid with the flipping.

    Your blog rocks, Cat – love it to bits. Keep it up!

    Steffan from Australia

    • Steffan! You are definitely in the running for Best Comment on the Blog Ever 🙂 Thanks so much for taking the time to write and let me know that you enjoyed these. Wheat belly is a great place to start. I wish you and your wife great success with your wheat-free journey (if it includes pancakes, it’s a road worth taking amiright?!). Happy eating! Cat

  18. Just calling it how I see it, Cat!

    Just checked back to see your comment (whilst I knock up a small batch for dessert)… ;o)

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