Caramelized Plantain Pancakes with Sweet Cinnamon Plantain Maple Syrup

I know what you’re thinking. Juli, that is the longest recipe name ever and therefore, you are stupid. I get it. I think I’m stupid too. But how else am I suppose to show the complexity of this recipe without every single ingredient in the title? Ok, it’s actually not complex. Nor is every ingredient in the title. Therefore, this paragraph is pointless. Whatever. These pancakes tasted like unicorns and sunshine dancing atop my tongue. Haha, atop.

Anywho! I’m back from vacation!!!! I know you most likely didn’t know that I was gone, but whatever. I’M BACK. And I was welcomed back yesterday with a notice that my domain needed to be renewed and then was bombarded by emails and messages letting me know that my site was down. I appreciate everyone telling me and I am sorry for that occurring. I wish I could say that it wasn’t my fault, but that would be a lie. It was my credit card thefters fault. Since some d*ck stole my credit card, I had to get a new one and my card number failed when my domain name tried to update itself. F*ckin credit card stealers. You’re bad people. But, I did have someone on Twitter ask if people needed to start donating money to keep my site up. I’d be cool with that. I won’t object. Being poor isn’t my favorite past time…wait, that’s present time. What?

Did that last couple sentences not make any sense to you either? Cool.

So this week is going to be posts ALL ABOUT my summer vacation to Lake Powell. I know you care and all. I’ll give you a quick run down. I stayed on a house boat in BFE Powell with 22 other people. 16 men, 6 women. Lucky me right? Wrong. All guy friends. Shame. Whatever, they are the most entertaining guy friends anyone could ask for. I almost peed myself a couple times. Thankfully water is nearby. No one knows what you’re doing…or what the person next to you is doing. Ew.

just one of my many gorgeous daily views
holy balls big house boat

The entertainment on this house boat for 5 days was pretty incredible. All these guys do is drink, talk about the dumb sh*t they’ve done while drunk, then do more dumb stuff to talk about later on in the day. I saw beer cans thrown like grenades into the ceiling fan, I saw grown men spit beer into another grown mans mouth, and I saw men reenact childhood by going down the houseboat slide on every imaginable object on the boat. That included a trash can lid, a wakeboard, an air mattress, another man’s body, and really who knows what else. I’ve never been one to enjoy watching people get hurt, but this was pretty damn funny. Like Jackass-what-the-hell-are-they-thinking style. It’s so scary that it’s funny. So weird.

Speaking of pain, one of the most painful, most fun, and most terrifying things I did out at Powell became a regular occurrence every time we pulled into the house boat. Every. Time. That meant multiple times a day. Boat bail outs. So get this, after a day of fun, happy-go-lucky times, we would pull into the house boat at a good 30mph (pretty sure I’m exaggerating…a lot) and would travel right by a huge floating tube. I mean, you can comfortably fit 3-4 of my asses on this thing lying down, so it’s a pretty large surface area. And when you traveled by this tube, at the speed of light, you were asked land on the tube and not fall off. The thing is, perfectly timing landing on a platform while moving at the speed of light is difficult. Like, real difficult. Pretty sure I only saw 2 people make it. The first time I tried it, I was slightly intoxicated, and I landed on it butt first, but then flew right off of it like a trampoline bounce at the Olympics. The second time, not as intoxicated, I decided Baywatch style diving was the way to go. Poor decision. Not only did I bruise my ass, neck, back, foot, and leg, but my ego took a beating. When everyone looked at me with slight fear in their eyes when I came up from the water, I couldn’t even speak because I had swallowed so much. (I can hear allllll the dirty jokes going wild right now)

a lil glimpse at a high speed bail out

Ok, it wasn’t THAT embarrassing. More like effing frightening. I only tried it twice. My body begged for me not to try it again after the second spill. But I got to watch 20 other people do the bail outs….every day. Do you know how hilarious that is to watch? It was scary more than anything. But sometimes you just gotta stop acting like a mom, especially since I don’t want to be one, and let boys be boys. And then sometimes join in. I wish I could hang more, but pain hurts. And I just don’t drink enough to dull that sensation. Shame.

Wait until you hear the story for tomorrow.

I don’t actually even know what that story is yet.


Caramelized Plantain Pancakes with Sweet Cinnamon Plantain Maple Syrup



For the pancakes

  • 1.5 plantains, super ripe (that means get 2 plantains that are dark brown/black in color, you will use 1 full plantain and 1/2 of the other)
  • 2 eggs
  • 2 tablespoons coconut flour
  • 2 tablespoons canned coconut milk
  • 1 heaping tablespoon sunbutter (or nutbutter)
  • 1 heaping tablespoon cinnamon (or more)
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • pinch of salt
  • 3 tablespoons coconut oil

For the maple syrup

  • 1/2 plantain
  • 2 tablespoons maple syrup (or other sweetener such as coconut nectar)
  • 2 teaspoons cinnamon


  1. First let’s caramelize these plantains. Make sure your plantains are super ripe so they are dark in color and a bit squishy. Yes, squishy.
  2. Heat up a medium skillet under medium heat and add your 3 tablespoons of coconut oil.
  3. While the oil heats up, cut off the ends of your 2 plantains and peel back the peel. Making a slit down the side makes it quite easy to pull back.
  4. Cut each plantain into three equal slices lengthwise then place in your hot coconut oil and sprinkle with cinnamon and a bit of salt. Let cook for about 3 minutes per side. Once you flip them, sprinkle that side with cinnamon and a little bit of salt.
  5. Once your plantains are done cooking, remove from pan and set on a plate to cool. Leave behind 1/2 of a plantain for your syrup and place the rest of the plantains in a large bowl and use a fork to completely mash your plantains.
  6. Now add the rest of your pancake ingredients: eggs, coconut flour, coconut milk, sunbutter, cinnamon, baking soda and powder, and salt and mix well until you get a soupy paste.
  7. Now heat up a skillet or pancake griddle. I used a non stick skillet and added no oil to the pan and none of the pancakes stuck to the pan but be careful.
  8. Add a small amount of your pancake mix to the hot skillet (I made my pancakes about 3 inches wide) and cook until bubbles begin to appear in the batter then flip. About 2 minutes per side depending how big you make them. The smaller you make, the easier these are to flip and not break apart.
  9. Make your all your pancakes!
  10. Then, with the leftover plantains, dice them up into smaller pieces and add to a bowl of your maple syrup and cinnamon.
  11. Stack those pancakes, pour your syrup on top, and eat!
  12. Holy crap good.


Makes five 3 inch pancakes

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PaleOMG Caramelized Plantain Pancakes with Sweet Cinnamon Plantain Maple Syrup




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Oh, Hi! I’m Juli.

I’m a food hoarder. And a really bad dancer. If you don’t know me well, you will probably not understand my humor. Therefore, I apologize ahead of time. Thanks for listening to my ramblings of my ever-changing life and trusting my kitchen mishaps. Your trust in me is appreciated.


59 thoughts on “Caramelized Plantain Pancakes with Sweet Cinnamon Plantain Maple Syrup”

  1. These pancakes sounds AMAZING! If only I wasn’t attempting a no -minimal at this rate- sugar detox. I’ll try them in a few weeks. Anyways, Juli you’d be proud – I joined a CF gym finally! I’ve rowed for the past 4 years in high school, went to Youth Nationals and got silver…you know, normal kid’s summer and all, haha…but then crew ended and I desperately NEEDED something to do. So what do all normal bored 17 year olds do? CrossFit. And work. And eat Paleo because that’s what they’ve had to do for the past year of crew. Loving it! I’ve gone on way too long…… Thanks for the recipes, you rock!!

  2. Hello Breakfast! Perfect public holiday breakfast food! Love your work!
    And welcome back! So so jealous of your boathouse adventures.

    1. Come back to report that these were made for breakfast today – epic. And the first successful coconut flour pancakes I’ve ever made!

  3. Wow – Lake Powell looks absolutely beautiful, and sounds like it was a blast! So glad you decided to go so we could live vicariously through you.

    Today is my first day of Crossfit…thanks for being a huge inspiration to me – I finally worked up the balls to go for it! 🙂

  4. God damn you, Juli. Here I am trying to limit carbs and you share a recipe that had me drooling at the title! But I think I shall earn a big ol’ carb refueling after my relay race this weekend, so I’m totally putting plantains on my shopping list.

    Also, your vacation sounds incredible. I want your life.

  5. Okay but seriously, who else is overjoyed that Juli is off her sugar detox? I’m gonna destroy me some pancakes this weekend!

  6. This sh!t is funny. And delicious. How do you manage? OK delicious sounding….still waiting on my coconut flour in the mail thanks to your recommendation of the Tropical Traditions coconut creme concentrate. Horrible website but great stuff. I digress…thanks for a few good morning laughs!

  7. Put up a donation link, I see tons of other sites that do it! I know that I would definitely love to show some monetary support…keeping up with a blog, posting recipes, taking pictures…its like a whole other job. I tried it…lasted 2 months haha

    Sugar Detoxing for me as well! All thanks to you!

  8. Wow the picture of the pancakes make me want them now, can I? Only by looking at them make me starving. Can’t wait to taste it…yummy!

  9. Beautiful vacation!!!!!

    The platanos!! I never wanted to see one again after living a few years in the Dominican Republic, but these look good!! How i love pancakes. Trying one of your recipes tonight!! Not sure which – I got the ingredients for two.

  10. Wicked, glad you’re off your sugar detox and chugging syrup like a Super Trooper. Making these this weekend, love me some fauxcakes.

  11. My husband and I are very new to Paleo, this is our second week, and I have to say your blog let’s me know that there is “life” after changing your lifestyle, and I have to thank you for that.

    We feel so much better already, a suprising side effect. I guess it shouldn’t be suprising, but honestly, just feel so much better, already!

    Thank you again!

  12. Could this finally solve the argument I have with my wife about plantain being best with something sweet or savoury. Will make these tomorrow and finally prove sweet plantain is best.

  13. If you were wondering if anyone noticed you were gone and missed you…I did! Every time I checked and there wasn’t a new post a little teeny part of me died. Like when you say you don’t believe in fairies. And then one dies. And then I saw a new post! And it is epic plantain pancakes! Two of my favorite things! Hooray for being back from vacation!

    (The fairies thing is a Hook reference…not to freak anyone out or anything.)

  14. This looks delicious- Can’t wait to try it!

    Have you ever had a plantain “sandwich”? You should use your amazing culinary skills to paleo-lize this idea (you use tostones/patacones as bread). I remember having it when I was little and it was AH-mazing!

  15. Juli !!! So glad everything is ok with your site ! Wehn I logged on Monday morning and got that crazy pop up domain thing, at first I thought my computer had gotten an effing virus…then I realized what it was and I got seriously scared. and bummed. I kept saying to myself…”Juli wouldn’t bail on her fans! Everything will be ok…take deep breaths and just wait! Everything will work out!”. On Tuesday I got really sad when it still was not fixed…I could not imagine my life without waking up and reading your hilarity every day. I decided to be patient and check back today…lo and behold..everything’s FINE!!!! You’re back online and my world is right again ! Whew…that was scary ! So happy you’re back – a world without JB is just not a world I want to be in! BTW I got my credit card stolen too – it sucks ass! But you rock ! xox

  16. Today is my birthday, and I made these for breakfast – amazingly delicious way to start the day.

    I love plantains, and the batter was so good and thick that it only took three small pancakes to fill me up.

    I will probably have the rest for dessert tonight.

  17. JB, how did you know I had some seriously ripe plantains hanging around that I did not get around to using before vacation!?!? Instead of mourning my missed opportunity for tostones, I will get to make pancakes instead. Brilliant!!!

    BTW..what have you topped your pancakes with, besides the plantain syrup..looks like prunes? figs? Do tell…

      1. Thanks, Julie! Must be my old eyes, lol…I figured the light colored bits were plantains, but the the dark bits in the photos did not…guess those must have been the ones that got a bit more caramelly (it may not be a word, but it should be) than the others.

  18. I made these lovelies this morning and they were very yummy! However, my batter was pretty thick, not soupy…more like plantain patties rather than traditional batter. Next time I will add more coconut milk if I need to thin the batter so it is more pancake-like.

    And just to clarify…the 3 tbsp of coconut oil is not added to the batter, but just used to caramelize the plantains, correct? I did not add any oil to the batter, but in traditional pancake batters there is usually some oil added.

  19. These are beyond delicious! I made them for breakfast-for-dinner tonight and my son and husband were both thrilled with them, too.

    And, because of this recipe, I cracked open the sun butter I have had in my pantry for weeks. I AM OBSESSED! I could eat it with a spoon. Best part? No yucky feeling tummy like I get with almond butter. Guess I am sticking with cashew and sun butters from now on.

  20. These are on the stove cooking as I type. I can’t wait to devour them. I’m Jamaican and plaintains are a regular in my kitchen. Never thought to use them this way though. I love, love, love, love, did I mention love, your site Juli. So looking forward to your cookbook. I’ve done paleo lots of times before and never could stick to it due to the lack of imagination in my dishes. Your ingenuity will definitely keep me on track this time around.

  21. Just made these tonight & they were cinnamonalicious! My husband declared he likes these better than traditional pancakes.
    My batter was really thick even after I thinned it with 2 additional tablespoons of coconut milk and 1/4 cup water. How big were the plantains you used? The ones I had were bigger than regular bananas. (Although we did get 10 “plantakes” out of it.) We’re in Colorado Springs, so I don’t think the altitude would make a difference.
    Love all of your recipes we’ve tried! Keep ’em coming!

  22. Made this recipe this morning…The familia loved them!
    I added 1 Cup of shredded coconut to the mix too.

    My plaintains were not real mushy so the pancake mix seemed dry so I added another 2 tsp of coconut milk and 1/2 cup of water to smooth it out!

    Very nice!

  23. I was wondering if you knew what I could substitute the eggs for. I’m allergic. 🙁
    I’ve tried a bunch of your recipes and all were amazing but sadly, have had to say away from anything with eggs in the ingredients. So depressing.
    Found out I was allergic to dairy, soy, wheat & eggs just this year. Yay 35 years old! Ugh.
    Any advice on substitutes?

    1. the only way i heard of replacing eggs is bananas and/or flaxseed, but i’m not sure if that would work for this recipe. i have a slight allergy to eggs and it’s totally a pain in the butt! i understand

      1. I don’t do paleo but the recipe sounded great so we adjusted it. I grew up eating plantains as a side dish (my family is from Colombia, S.A.

        We are vegan and we did substitute the egg with chia and water and while they the pancakes didn’t look great, they tasted awesome. We also topped our with blueberries, cinnamon and maple syrup.

        We are going to experiment with this again for sure

  24. Made this this morning with HUGE sucsess ALL around! (including my 17 month old, and 5 year old 😛 We didn’t add plantains to the syrup, but had blueberries on the side that were AMAZING paird with this! We have leftover batter (that i’m hoping will stay fine for tomorrow’s breakfast!), and I plan on making Waffles with the batter, just to see if it will work 😛

  25. made these and while they tasted pretty good, I wouldn’t say the batter was anything near soupy. It was like dough….like thick heavy bread dough. I followed the directions precisely… Good idea, but I think the measurements need to be tweeked if I would call it “pancakes”

  26. Wow! I’ve tried several paleo pancake recipes and this one by far is the best. I used fresh almond butter from Whole Foods and these were fantastic. Yummmmm!

  27. Delicious! My family loved them! Thank you for another great recipe. I tweaked the recipe a bit by adding extra coconut milk because the batter was a bit thick,. But other than that, no tweaking necessary!

  28. Made a double batch & my daughter joined me in eating each & every one. Sooooo goooood! We Luv ur recipes!! Keep ’em coming!

  29. I’m too lazy to comment on recipes that I find, typically….but this was wayyy too good to not comment on! As a new Paleo/Crossfitter, this was a PERFECT treat to make on a weekend morning. I kept saying “mmmm” as I ate it…my husband was a little annoyed. 🙂

  30. Tasted great! I had to add about a half-cup of coconut milk, because (as others have commented) it was thick like dough and wouldn’t pour like pancake batter. Also, I didn’t have plantains so I used regular bananas – it came out great!

  31. Great idea. The dough was very thick though. Next time, I’ll try to add coconut milk and water to make it more soupy?

  32. Just made these, and that chit is bomb! My plantains were black on the outside but not mushy enough. No problem, I just diced them up and tossed into a food processor. I added more coconut milk untill it was more like pancake batter. Thanks fer the recipe, this is a keeper!

  33. Loved these! Made the batter in a Vitamix. I needed to add more coconut milk, but that might have been because I got interrupted and the batter sat, or because I deviated from instructions and used the Vitamix… no matter, I will make these for us and I will make these for guests. Thank you!

  34. These taste AMAZING. We called them Monkey Cakes to get the kids to try them 😉
    I *did* have to add probably a quarter cup of water to a double batch, and really probably should have added more. They were so thick and my skillet is so new that they didn’t want to let go of the scoop LOL
    They definitely need to be cooked low & slow to keep from burning.

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