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DIY Camping / Survival Meals: Flour Free Paleo Banana Nut Pancakes with Maple Sugar Syrup (Gluten Free, too!)

Eating a flour-free, grain-free, yet easy, meal on the trail is a challenge for those who want to eat healthy when enjoying (or surviving) the great outdoors. Here is a delicious replacement for pancakes while out on the trail, or a survival meal to quickly rehydrate when away from home.

I'm not a gluten-free type of girl, but I do try to eat Paleo as much as possible to keep my body running to it's maximum potential.  You know; eat to live and not live to eat, yada yada yada.... Don't be a hater unless you have tried it.  I am at the same weight as when I was in college 25 years ago  a few years ago :)  I haven't always been at this weight, however.  When I weighed in at the hospital during the birth of my second daughter I weighed almost 100 pounds more.  Over the last 15 years I have tried lots of different diet and exercise regimens and finally found something that really works and makes me feel great.

Paleo, Primal, whatever you call it, revolves around meat, fruits, veggies, nuts, and small amounts of grains that would have been available to our cave-dwelling ancestors.  The theory is that humans have the same digestive system now as our primal forefathers, but now are bombarded with foods that we weren't designed to eat.  After all, hunter-gatherer societies didn't have a wheat or potato field out the back door. As a forager, I can attest that grains and root veggies are so time consuming to collect in the wild that they should be a small supplement to a meal, not the main course.

Here is a breakfast favorite of mine that I have made with success when on the trail.  I make a big batch so we can scarf some down for breakfast and there will be plenty left over for dehydrating for camp breakfasts. Yummy!!

**printable recipe**

Fabulous Flour-less Paleo Banana Nut Pancakes with Maple Sugar "Syrup"


  • 3 Bananas, peeled (you can use firm or ripe)
  • 4 Extra large eggs (or 5 medium)
  • 4 Tablespoons coconut flour
  • 1/2 cup chopped pecans or walnuts
  • 1 teaspoon vanilla extract
  • pinch salt
  • 1/2 teaspoon baking soda
  • 1 tablespoon agave nectar or honey (optional if using greener bananas)
  • 2 Tablespoon maple sugar for on the trail (optional: more or less to taste)
Instructions for the "Home" Batch:
  1. Place bananas and eggs in food processor and puree
  2. Add remainder of ingredients except maple sugar 
  3. Pour into small cakes on very lightly greased pan (fats can turn rancid in dehydrated foods)
  4. Cook on medium-high heat until firm on both sides and cooked through, turning about 5 minutes.
  5. Enjoy with your favorite pancake toppings.  I prefer natural maple syrup.
Dehydrating Pancakes on an Excalibur Tray

Instructions for the "Camp" Batch:
  1. Tear or cut the pancakes into 1" squares and dehydrate until crispy.  I use 125° for about 8-10 hours.
  2. Package in breakfast-sized portions in freezer ziplock bags.  Add maple sugar.  I like a little sweetness with breakfast, so I add a little more.
  3. Store in airtight container up to 6 months. 
To Rehydrate: 
  • Add just enough boiling water to barely cover cake squares.  Allow to rehydrate ~10 minutes and dig in!!
Nutrition Facts
Serving Size 213 g
Amount Per Serving
Calories from Fat 
% Daily Value*
Total Fat 
Saturated Fat 
Trans Fat 
Total Carbohydrates 
Dietary Fiber 
Vitamin A 7%Vitamin C 18%
Calcium 6%Iron 10%
Nutrition Grade C+
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points

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