I say alternative breakfast because your standard breakfast should be eggs and meat.  If you get tired of that, then I suggest you try meat and eggs.

But if you still crave variety (lowish carb, high fat & protein, gluten free, variety), this is an alternative breakfast that has become a weekly staple at our house.

This version is has resulted from massive amounts of experimentation, combined with searching for ways to effectively use coconut flour.  I’m generally not a big recipe guy.  I don’t mind mixing together ingredients and eating the result, but I find recipes constraining.  However, for the purposes of this particular meal, I decided to pay attention to how much of the various ingredients I used.

This is not the solution for the time you need to leave the house in 10 minutes and get everyone fed.  But… say you have a tradition where you make chocolate chip pancakes every Saturday morning and you want to transition into something healthier that your kids will still like.  This is your solution.  If you are single and want to make something healthy that you can eat all week.  Keep reading.  Although you’ll want to make two if you want it to last a week.

Cast of characters:


You’ll need these things.  Plus eggs, vanilla, butter and frozen blueberries.  None of whom would smile for the picture.  You also need a big blender.

A bit about procuring this stuff.  I buy my coconut flour here.  I also buy dried coconut and coconut oil there in bulk.  They run free shipping coupons a lot (hint: like them on facebook) and other specials too.  If you are trying to limit carbs, avoid gluten, and add healthy fats to your diet, I hope you like coconut.  If not, better learn to like it.  Yes, there is lots of saturated fat.  Coconut fat is almost magical.  It is one of the only readily available forms of medium chain triglycerides which our bodies just love.   These “fats” behave in many ways like carbs; easily digested and almost immediately made available for fuel.  All this without the pesky insulin spike that accompanies the standard American breakfast carbapalooza.

Seriously, you should click on that link.  Wait until you finish this to read it but you’ll immediately order all kinds of coconut products once read how awesome MCTs are.  They ship most stuff out of Vegas so it usually only takes 3-4 days to get to my house for in stock orders.  That’s using the cheapest shipping option too.

Arrowroot powder may be a bit hard to find.  I googled it and found this 5 lbs jug for under $10.  That’ll last quite a while.  We don’t use very much of it.  You could sustitute any kind of starch, even corn starch.  I’m not much of a baker.  I read somewhere, someplace, a while ago that arrowroot powder was a good thickener to use because it was low on gut irritants.  Good enough for me.

I use Trader Joe’s light coconut milk.  I played with the mix enough to make it take exactly one can.  Don’t you hate it when recipes call for 3/4 of a can of something?  So irritating.  Especially when you find that last third of a can molding in your fridge a month later despite every intention of using it.  So this recipe uses the whole can.  You’re welcome.  I’m sure any kind of higher fat coconut milk would be fine.  Probably yummier.  But TJ’s is $.99/can.  That speaks to me.

Eggs.  I raise my own chickens.  I don’t like it when something calls for “4″ eggs.  My happy chickens lay some big eggs.  Should I use 3?  So for this recipe, I figure you’ll be cracking the eggs into a measuring dish like this.

You’ll want to use at least 2 1/2 cups of eggs.  If you push it to 3, that’ll work fine too.  I usually go for 3.  I like eggs.


Okay, lets make some breakfast.

First, preheat the oven to 425.  You can start doing the other steps while it pre-heats.  Also, grab a 9 x 13 pan and set it aside with 1/4 cup of butter in it.  That’s half a stick. Or, if you’re like me, you use a generous scoop of the Kerrygold pastured butter from grassfed cows.  That butter is so good that you want to get some on your fingers so you can lick them after you’re done working with it.  It makes a noticeable difference in this recipe and it’s not that much more expensive that normal butter.  Plus you get all those cancer-fighting CLAs in the grassfed butter.  They sell it locally at Costco and Trader Joe’s.

If you are avoiding all dairy (like doing a Whole30 challenge, for example) then you could substitute coconut oil here.  It won’t be as good.  Plus, most people with dairy issues have issues with the sugars (lactose) or the proteins (casein appears to be problematic).  Never the fats.  The dairy fats are healthy and delicious.  Unless you’ve been told specifically to avoid them, end this madness right now and enjoy yourself some butter.  Wash it down with heavy cream while you’re at it.

You’re going to want to melt that butter in the 9 x 13 pan but if you stick it in the oven at this point, you may burn it.  You don’t want that.

So instead, take your eggs, can of coconut milk (shaken) and a teaspoon of vanilla extract and put that in your blender.  Mix it up on low.  You can even leave it running.  Won’t hurt anything.

This is actually a picture from a batch of Dutch Puff that I made with pumpkin.  I added about a half a cup of pumpkin.  Then I added a little more so probably about 2/3 cup in all.  Then I added all the spices that you use to make pumpkin pie from the recipe on the side of the can of Libby’s pure pumpkin.  But I think I may have halved the spices.  It was awesome.  Feel free to try it out as modification.  It’s like healthy pumpkin pie for breakfast.  Add some heavy whipped cream for topping.  You’ll forget that such a thing as maple syrup ever existed.

Anyway, now take your dry ingredients and mix them in a bowl.  1/3 cup each of arrowroot powder and coconut flour.  Add a teaspoon of salt.  You don’t need to dirty a teaspoon for this or the vanilla.  Just pour a little salt into your hand.  Whatever you end up with will work.  I’m equally unconcerned with the accuracy by which you measure the flour and powder.  Just use the 1/3 cup measuring device as a scoop and scrape off any heap as you draw it out of the container.  It’ll look like this:

Mix it all up and scrape it into the running blender.  Honestly you probably don’t need to do the separate bowl thing but if someone else cleans up the breakfast dishes, by all means, indulge.

Now your blender is getting rather full.  Make sure everything is well-mixed.  Add the vanilla if you forgot to do it earlier.

By now you should have put the 9 x 13 pan with butter into the preheated oven.  It only takes a few minutes for the butter to melt.  When the butter is beautifully bubbly in the pan, you pour the contents of the blender into the pan.

See how the butter is starting to brown but not yet burnt?  That’s the right time to pour.  Also, if you’re going to be taking pictures of food in your oven, you should clean it first.  Or have someone else do it.

Be careful.  That pan is hot.  It cooks very fast initially so don’t waste any time.  Grab your blueberries and sprinkle them evenly throughout the pan.  Yes, you do have to reach your hand into the oven to do this.  You may want to put the pan on the lower rack to give yourself more room.

Here it is with blueberries, starting to cook.  You can see the butter working its magic, already creating spots of brown excellence among the blueberries.  That’s probably more than a cup of blueberries so don’t worry if yours doesn’t look exactly like that.

It’s starting to puff up nicely.  And see the browning?  That’s the butter in action, making your life better.  Still runny in the middle at this point so let it cook.

Okay now it’s done.  Even the completely overexposed one on the right.  You try taking pictures of things in your [dirty] oven.  Not as easy as it looks.

I actually like to let them puff up a little more than this.  25 minutes should be enough time.  I use a convection oven so you may need more time without the fan.

We let the kids have syrup or honey on these but honestly they don’t need it.  If you are watching your sugar very closely, you can skip the blueberries.

Because I know people care about such things, I added up all the relevant macronutrient data for the ingredients.  I have no idea if you can do that.  If the macronutrient whole is something other than the sum of its parts, then you’re out of luck.  I’m not sending any Dutch Puff to a lab for testing.  It’s too good.

Measurements assume 3 cups of eggs and about 1/2 c of coconut flour because I think that’s what it would be if I were to fluff it up before I measured it.  I usually cut it into 12 pieces.  Since the big puffy edge pieces obviously contain more mass than the middle pieces, you’ll have to guess at what comprises 1/12th of the pan.

Per serving (1/12 of the pan):

With Blueberries No Blueberries
Calories 182 175
Fat 12 12
Carbs 10 8
Fiber 2.2 1.9
Sugar 2.7 1.5
Protein 8.5 8.5



Directions/ Short form (this is what you can copy/paste and print out for your recipe book)

Preheat oven to 425.  Place 9 x 13 pan in oven with 1/2 stick of butter.

In blender, mix 3 cups of eggs, 1 can of coconut milk and 1 tsp vanilla.

While the blender is running, add 1/3 cup coconut flour, 1/3 cup arrowroot powder and a tsp of salt.

Pour mixture into pan when butter is bubbling but not burnt.  Quickly disperse blueberries into pan.

Cook about 25 minutes or until center appears solid.  Sides will puff up a lot.


10 Responses to Dutch Puff: Our favorite alternative breakfast

  1. JANE HENERY says:

    Hi Mike,

    This looks absolutely delicious. Tara actually called me to take a look and we are going to make it as a treat after our first 14 day Fast Track. Unfortunately Mike and I will probably need to alternate fast track with BFD until we get closer to our goal. We’re on day 4 and feeling great. Thanks for the post. Love the asides. Pray for us to have the commitment to stick with this plan for life. It makes sense. Thanks so much for your inspiration.

    Jane Henery

    • Mike says:

      Jane, I’m glad it resonates with you. This would be okay on the Fast Track I think but I would leave out the blueberries. I would mainly think about this as an egg/meat alternative. Something to give you relief from that breakfast. If you need a break, that is. I don’t really get tired of eggs and meat.

      I wouldn’t worry about BFC vs Fast Track at this point. I’ll detail my dietary path as the posts progress but keep in mind that I lost most of my weight while still eating grains. I rarely eat wheat now but I still eat corn on a weekly basis (tacos mostly). I actually like saving the Fast Track for later on so it gives you another gear to shift into. I think you’ll see a lot of improvement just curbing the sugar demons. Once you have those under control, then move on to other grains. Controlling sugar is too important to not avail yourself of all the tools you may potentially need.

      Hopefully we’ll make it over to PT one of these days. It’ll be fun to see the progress you’ve made!

  2. Bridget says:

    Inspiring and entertaining… and insightful.
    Love the humor.
    Thanks for blogging, I am so glad Renee shared your link today.
    I’ll be back!

  3. Tara says:

    Made this for breakfast this morning. It was a hit with everyone. Yum!

  4. I’m working through your posts and learning a lot. I love this one because it’s super helpful to me to click all those links and learn from each new site. Thanks for taking the time to post this recipe, all the links and pictures. Good stuff!

  5. JoAnn in Canada says:

    Thanks so much for this recipe! I’ve been making this once or twice a week since I found it a few months ago. My mom used to make a Swedish oven pancake. When she was growing up, they had it as a treat anytime, but we always had it for Christmas morning. I’ve been trying for a couple of years to create a gluten-free version, with limited success. Yours is the closest I’ve ever come! It even smells like Mom used to make!

    I’ve really enjoyed your posts and the links. Please post more!

  6. Talia Nuckolls says:

    kamille just shared this with me. We grew up having Pannacooken (German version)…but my oldest daughter is off gluten, nuts, and dairy. These Pancakes WERE on Sat tradition….I’m so happy to see a GF version! WE’re having it for Easter!.

  7. Sarah Smith says:

    This looks amazing! I’m excited to try it as an alternative to our weekly breakfast clafoutis. (http://nourishedandnurtured.blogspot.com/2012/10/applesauce-spice-custard-cake-gaps.html)

    Gotta love butter! It really does make everything better. And I can’t believe how beautifully puffy this looks!

  8. Finally got this version made today! Yay! Thank you for all the recipes!

  9. [...] paleo, and had an incredible breakfast treat for us! The original creator of the dutch puff is this guy. He has a pretty cool blog about living the paleo diet. The thing I love about the dutch puff is [...]

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