Caramel Chocolate Pancakes

Ingredients

• 90 goats
• 80 gwhite rice flour
• 3 tbsp (about 15 g)cacao powder
• 2 tbsp (about 25 g)coconut sugar or brown sugar
• 1 tbsp (about 12 g)ground chia seeds or flax seeds
• 1/2 tspbaking powder
• 1/4 tspbicarbonate of soda
• Just under 1 cup (about 230 ml)plant-based milk
• 1 smallbanana
• 1 tbsp (15 ml), optionalblackstrap molasses
• 1 tbsp (15 ml)lemon juice or lime juice
• As neededcoconut oil, for frying
• 3 tbsp (45 ml)maple syrup or agave syrup
• 1/4 cup (about 60 g)sunflower seed butter or nut butter of choice
• 1 tbsp (about 14 g), meltedcacao butter

Instructions

1. 1

   Mix the caramel

   Put the maple syrup, sunflower seed butter and melted cacao butter in a small bowl and whisk until combined.

2. 2

   Shape the discs

   Line a sheet pan with baking parchment. Spoon about 1 heaped tablespoon of the caramel mixture onto the paper and use the back of the spoon to spread it into a disc about 7–8 cm across. Make 6 discs.

3. 3

   Freeze the caramel

   Place the pan in the freezer for about 20 minutes, until the discs are firm.

4. 4

   Mix dry ingredients

   While the discs freeze, whisk all the dry pancake ingredients together in a bowl.

5. 5

   Blend wet ingredients

   Blend the plant-based milk, banana, optional blackstrap molasses and lemon juice until smooth. Leave out the coconut oil.

6. 6

   Make the batter

   Pour the blended mixture into the bowl of dry ingredients and whisk to combine. Leave the batter to rest for a few minutes.

7. 7

   Heat the skillet

   When the caramel discs are firm, heat a skillet over low-medium heat and add a little coconut oil, or use cooking spray.

8. 8

   Fill the pancakes

   Pour about 1 1/2 heaped tablespoons of batter into the skillet and spread it out. Set 1 frozen caramel disc in the centre, then add about 1 tablespoon more batter to cover it.

9. 9

   Cook both sides

   Cover the skillet with a lid and cook for about 3 minutes. Flip the pancake and cook for a further 1–2 minutes. Repeat with the remaining batter and caramel discs; using two skillets at once can save time.

10. 10

    Serve the pancakes

    Serve with banana slices and chocolate sauce.

What are caramel chocolate pancakes?

Pancakes are a familiar American breakfast staple, and this version gives them a dessert-like chocolate twist with a hidden caramel-style centre. The filling is made from maple syrup, seed butter and cacao butter, then frozen so it can be enclosed in the batter.

Oats and rice flour make up the gluten-free base, while banana helps bring the wet ingredients together. The result is a stack with a tender chocolate outside and a sweet, creamy middle.

Nutrition and macros by portion

The nutrition label shows one serving as written: 255 calories, 6g protein, 40g carbs, 10g fat.

The oats, rice flour and banana provide most of the carbohydrates, while the seed butter and cacao butter contribute much of the fat. The seed butter also supplies some protein. For a more balanced plate, serve a portion with fresh fruit and a source of protein such as unsweetened soya yoghurt.

Choosing the ingredients

Oats: Use oats labelled gluten-free if that is important for your needs. The recipe specifies oats but does not require them to be blended separately.

Mixing the batter

Dry ingredients: Whisk the oats, rice flour, cacao, sugar, ground seeds and raising agents evenly before adding the wet mixture. This helps distribute the cocoa and leaveners throughout the batter.

Freezing the filling

Caramel discs: Spread each portion to about 7–8 cm across and freeze for about 20 minutes. Firm discs are easier to place in the middle of the batter and cover without smearing.

Cooking and doneness

Gentle heat: Keep the skillet at low-medium so the pancake has time to cook through around the frozen centre. A lid is important here: the method notes that without it, the pancake may not cook properly.

Timing the batches

Rest and cook: The batter only needs to rest for a few minutes while the caramel freezes. Cook each pancake for about 3 minutes covered, then flip and give it another 1–2 minutes.

Serving ideas

Toppings: Banana slices and chocolate sauce are suggested accompaniments. Serve the pancakes warm so the caramel centre is soft.

Recipe notes & tips

• Use a lid while the pancakes cook so heat reaches the frozen filling.
• Keep the caramel discs in the freezer until you are ready to assemble each pancake.
• Use low-medium heat rather than turning the skillet up to speed cooking.
• If you have two skillets, cook on both to shorten the batch time.
• Choose a seed butter rather than nut butter to keep the filling nut-free.

Variations

• Use flax: Swap the ground chia seeds for ground flax seeds as suggested.
• Change the sweetener: Use brown sugar instead of coconut sugar in the batter.
• Try agave: Replace the maple syrup in the caramel with agave syrup.
• Choose another butter: Use a nut butter of choice instead of sunflower seed butter, if suitable.
• Add citrus: Use lime juice instead of lemon juice.

Common mistakes to avoid

• Soft caramel discs: Freeze them for about 20 minutes until firm before assembling.
• Uncovered cooking: Put a lid on the skillet so the pancake cooks properly around the frozen centre.
• Too much heat: Keep the skillet at low-medium to give the middle time to cook.
• Exposed filling: Add about 1 tablespoon of batter over the disc to cover it before cooking.
• Skipping the rest: Let the mixed batter stand for a few minutes before cooking.

How to store

Store leftover pancakes in an airtight container in the fridge for up to 3 days. Reheat in a covered skillet over low heat until warmed through, or use a microwave; the centre may soften as it heats.

Frequently asked questions