Live Passionately! + Coconut Flour Pancakes Recipe


Heyyyyyyyyyyyy sexy lady!!!!!!!!!

Oops sorry.  Gangnam Style is so stuck in my head and my veins and my muscles. How about you? Did you get a chance to try out the latest POP Cardio dance party video yet!??? If you did, I better see some hilare video responses!!! I already got some awesome sweaty pics of you guys! Loving it! More more please.

I am laying in bed just going through all of my social media. I am addicted to staying connected to you guys and it’s definitely a good/bad thing. On one hand, it means I totally love you and that everything I do, I do it because I genuinely want to! It’s 3:36am right now and I’m writing to you to let you know what’s up. But on the other hand, I am like running on this crazy imaginary fuel that may run out one day if I don’t start getting some proper sleep! People ask me all the time – how are you so happy and energized day in and day out – and lemme tell you…I have no idea!

Okay well maybe I do. I love my job and I love my friends and I love you and I love the people I surround myself with. I think positivity is so important to a thriving spirit, heart, and healthy mind. Which in turn also helps create the foundation for eating well and exercising.

I hope you are choosing to live passionately daily and CHOOSING to be happy. You are in control of your own feelings. Not anyone else or anything else. Kay? You. YOU OWN the way you react.


Today after my arm workout, I went to Whole Foods (yay!) and got some coconut flour. I’ve been meaning to get it for months so I was super excited. Check out the nutrition facts on this. Great for those of you who are eating Paleo or are going gluten free but still want something that tastes bready!

Coconut Flour Pancakes

When I got home, I spent some time looking at recipes but couldn’t find anything that didn’t have too many ingredients. I hate recipes with like a million parts and a ton of instructions. Yeah, I was a Bio major but I sucked at lab!!!! I hated following instructions! Eew!!!

Oh yeah, back to coconut flour…

So I decided to make it an cooking experiment! Sometimes these don’t go so well (aka even birds won’t eat it)…but I thought what the heck, whatever!!!


Ingredients (1 large serving):

– 2 TBS coconut flour (60 cals, 2g fat, 8g carb, 2g protein)

– 1/2 cup egg whites (64 cals, 0g fat, 1g carb, 13g protein)

– 1/2 cup unsweetened almond milk (20 cals, 1.75g fat, 2g carbs, 1g protein)

– 1/2 TBS psyllium husk (17 cals, 4g carbs)

– 1 tsp Stevia

– Pinch of salt


  1. Mix all ingredients together
  2. Place globs of the batter on oiled skillet using EVOO, Pam Spray, or coconut oil!
  3. Pan should be on medium or low medium heat.
  4. Flip after bottom starts goldening, or after about 30-45 sec…depends on your heat  setting though!
  5. Done! Eat! Yum!
NUTRITION FACTS: 161 cals, 3.75g fat, 15g carbs, 16g protein

WOW! That’s actually very very impressive! Because I was STUFFED afterwards. I think I could have added some baking powder to make them fluffier. Oh well, will try again tomorrow! They tasted sort of eggy, but I enjoyed it very much. They tasted especially good with my raspberry strawberry jam sawwwce. I just microwaved 1 TBS of low sugar jam and topped it with some frozen razzes and in 20 sec I had something cool to drizzle over mah cakes! The sawwwce is probably 35 cals I reckon.

Why am I speaking like this!!???

*snaps out of it*

Oh and quick fitness fashion find!!!!

I was bad and did an unplanned Lululemon visit today and bought more than I should have. Oops!!!! I found this awesome bra that has a front closure so it makes putting it on and taking it off super easy, esp. when you’re sweaty! This way you can avoid the awkward clothes-are-too-tight-and-sticking-to-my-body-so-I-must-jump-around-to-get-it-off-get-it-off-get-it-off-me!!!!!! situation. It also has an enhancing pushup effect much like my orange Lorna Jane bra that you saw in my “Workouts to make Breasts Larger” video.

I also got not one, but two pairs of the same booty short. Let me explain. I went into the dressing room, put on the burgundy pair and it fit LIKE A DREAM. It was perfection. And as you know, I am a booty short fan to the max. I already have a million. So when I actually find one that I can call “PERFECT” – it’s totes insane in the membrane – and it’s LEGIT. So I got the black too. It’s classic, it’ll match everything. <–I’m just convincing myself now.

Thank goodness I have an instructor discount at Lululemon (it’s 15%) because that total was not ringing up to a pretty number!!!!!

Kay. I should go to bed now. Please try those coconut flour pancakes and let me know how you decide to tweak the recipe to make em fluffier!! I’d love to know!

See you soon my loves! Have a fab start to your weekend and KILL IT for CARDIO SATURDAY!!!

<3 Cassey


22 thoughts on “Live Passionately! + Coconut Flour Pancakes Recipe”

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  1. Anh says:

    Made it this morning! Added unsweetened coconut flakes yum! Thank you for the awesome recipe. BTW, I added the baking soda and it was fluffy!

  2. Julie says:

    I made these pancakes using 2 TBSP of coconut flour, 1/2 C coconut milk, 1/2 C egg whites, 2 TBSP ground flax seeds, 1/4 tsp baking powder, 1/2 tsp vanilla extract, and a few drops of liquid stevia. They were fluffy and delicious! I topped mine with coconut oil and a bit of raw honey. Awesome! I think chia seeds would work in this recipe as well. I don’t have psyllium so I used what I had. Thanks for the recipe and for the awesome workouts. My 9 yr old daughter and I love doing your workouts, especially the squat challenge! We love your positive happy attitude. 🙂

  3. Judith says:

    I am going to skip the almond milk cause it is too expensive in here and use water instead. I’m also going to skip psyllium husk and use one additional tbsp of coco flour instead of milk and psyllium so it should get the amount of cals. I’ll let you know how they turned out!

  4. Veronica says:

    You could try beating the egg whites to a stiff peak before folding in all the other ingredients. Try to avoid handling the batter too much if you decide to do this. It should make it more fluffy~

  5. Tracy says:

    Cooking up a big patch of these right now so I can have them left over for my ore workout meals this week. Love the psyllium idea. I addednsomembaking powder to puff them up a bit. They look fantastic. Greatmrecipem

  6. Chanel says:

    these were ok, I thin because I didn’t have the psyllium husk the mixture was kinda off. the first few we’re very flat so I tried adding another tablespoon of coconut flour and a half of teaspoon of baking powder which puffed them up a little. I also added a tiny bit vanilla extract. Before I ate them I dressed them with honey. it was a bit eggy and some what grainy (but that I expected). I’m going to purchase some psyllium husk and try this again. I think it’s worth a shot.

  7. Cheryl J says:

    I came upon your site while searching the net for protein pancakes, & found yours! THEY ARE SOOOOO DELICIOUS!!! I also tried your pumpkin protein pancakes and those are equally as delicious!! Thank you 🙂

  8. Dolly says:

    Hey! i just saw this recipe on protein pow(d)er using coconut flour. I haven’t yet tried but I will when I have the ingredients! It looks super yummy!

  9. Ashley says:

    Wow those sound so good! And I really wish I could afford really cute workout clothing like lululemon!!!!!! everything looks so cool on that site! :'(

    Thanks cassey for everything!

  10. Car0 says:

    Has someone an idea what I can use instead psyllium husk – it is not available in my area. Thanks!

  11. Lena says:

    this is my modification to the recipe!!!
    2 TBS coconut flour
    1/2 cup egg whites
    1/2 cup unsweetened almond milk
    1/2 TBS psyllium husk
    1/3 or 1/2 a banana, mashed
    vanilla extract
    baking powder

    then add some water or egg white or almond milk after stirring everything together until you get a good enough consistency cause it will be quite thick!!

    soooo good , and when they are cooked if you put just a touuuuuch of agave nectar on them they are AMAZING, (i found berries didnt match well with this recipe.)

  12. Sara Jane says:

    I am going to try and veganize this!!

  13. Liz S. says:

    I have that Lululemon sports bra too! Love the style and color.

    Please keep up your enthusiasm, Cassey – it’s the best! Positivity always wins 🙂

  14. Kathryn K says:

    Yeah, I guess love and positive attitude is the key to all the energy you have. But I think you should sometimes get more sleep. You might keep going this way for next years but also could run out of energy one day.
    Anyway, I love your energy and it gives me hope =)

  15. Danielle says:

    Ours were super fluffy I used unsweetened coconut milk instead. My 11 month old loved them and he eats the banana protein pancakes like there is no tomorrow.

  16. Mary says:

    Love that Gangnam Style song! lol I’m too embarrassed to actually do the workout in front of my husband yet…I’ll try to gather my nerve and do it at least once.

    Also, I have a bit of a dilemma I hope you can help me with. I’ve been doing your workouts since march but due to limited space and living in a hot climate ( which I’ve mentioned to you before in a twitter chat lol) I haven’t been able to get in much cardio. Long story short I’ve gained 10 lbs of muscle from your workouts (yay) but I *look* like I’ve gained a few lbs rather than slimmed down. Could you please suggest some of your cardio videos that won’t make my neighbors below me angry? I do have access to a treadmill now so I will be running as well.

    1. amy says:

      I live on the third floor apartment and I try to step lightly when I work out. I use this one a lot ..since there’s not a ton of jumping around. and I think the treadmill would work fine as well.

      1. Mary says:

        Thank you Amy! That looks like it will work perfectly. 🙂

  17. Tassa says:

    Enjoy the feeling. When you start feeling guilty about what you should be doing, that’s when it gets crowded in your head. We love you too. Your dedication and seemingly constant presence is VERY motivating 🙂