In the spring, we so want to please ourselves and those around us, and we actively begin to lose weight, providing ourselves with many gastronomic joys. However, food is also a source of positivity, so sometimes it’s worth allowing yourself figure-friendly Dukan pancakes with bran, the recipe for which is very simple. A minimum of products, just a little effort - and on Maslenitsa you can enjoy surprisingly tender pancakes without the slightest harm to your figure.
We offer several options for home-cooking healthy dietary pancakes according to Dukan, the recipe for which even a novice housewife can master.
Instead of flour, we suggest using waste from processing oat grains, since they contain enough proteins. They have a very positive effect on the body, helping it cope with hunger and cleanse itself.
Effective diet
Dr. Dukan's nutrition program has been known for many years and during this time has gathered many followers. A French doctor developed a diet based on restricting carbohydrates. Protein products become the basis of nutrition, and fats are strictly limited.
As a result, the process of ketogenesis starts in the body. It is based on the processing of fat deposits into energy, which is used by the body for normal functioning. When you eat as usual, energy comes not from fat reserves, but from carbohydrates eaten with food.
The diet consists of four stages. Each of them must be completed to ensure sustainable weight loss and prevent weight gain in the future.
- The attack is the initial stage that prepares the body for the diet and starts the process of ketogenesis. At this time, you can only eat protein foods. The stage lasts from 2 to 7 days - the duration depends on the initial weight.
- Alternation or Cruise is the stage when excess weight is lost. At this time, vegetables, mushrooms and some additional foods (ADOPs) are added to the diet. The alternation mode can be selected to suit you (1/1, 2/2 or 5/5). The main thing is that the number of protein days is equal to the number of protein-carbohydrate days.
- Consolidation is a stage designed to consolidate the results obtained. You need to switch to it after you reach your desired weight. At this stage, the body gradually comes out of the diet and prepares for normal nutrition. At this time, some high-carbohydrate foods, such as fruits, are added. At the Consolidation stage, one feast per week is allowed - a day when you can eat everything you want in one meal. The duration of the stage is calculated individually: 10 days for each kilogram lost.
- Stabilization is the final stage that must be followed throughout your life if you want to stay in the shape you have achieved. At this stage, one protein fasting day per week is introduced. There is also a slight restriction on food during the week.
Dukan oat pancake: DIY breakfast
Those of us who are not lazy to stand at the stove in the morning will find this original recipe useful. Bran, cottage cheese, cinnamon - the most healthy combination. To ensure there is enough food for two, we recommend taking double quantities of food.
Ingredients
- Oat bran – 1 tbsp;
- Wheat bran – 1 tsp;
- Egg – 1 pc.;
- Curd (0%) – 1 tsp;
- Milk (0%) – 3 tbsp;
- Sugar substitute - to taste;
- Salt – a pinch.
How to bake your favorite oat pancake from Dr. Dukan
- First, mix the two types of bran, then add the curd mass.
- Separately prepare the milk-egg mash, salt and sweeten it. Combine both parts of the dough and mix until smooth.
- It is advisable to fry the flatbread in a dry frying pan, like a pancake.
If you don’t have non-stick cookware at home, you can drop some olive oil on the bottom.
The pancake is surprisingly good on its own and with low-fat cottage cheese as a filling. And if you sprinkle cinnamon on top, you’ll have to share your breakfast with your family!
Baking without extra calories
This will seem strange to many, but on this diet you can eat various sweets and even pancakes. Yes, not quite standard products are used to prepare them, because flour and sugar cannot be consumed on this diet. But believe me, properly prepared pancakes are practically indistinguishable from “real” ones.
Attention! You can eat pancakes at all stages of the Dukan diet. It is only important to choose the right recipe so that it contains acceptable products. At the same time, do not forget to monitor the number of additional additives in the resulting dish, if they are there.
Dukan Diet: Fluffy Oat Bran Pancakes
Ingredients
- Medium-sized eggs – 2 pcs.;
- Oat bran – 2 tbsp;
- Corn starch - ½ tbsp;
- Soft cottage cheese (without fat) – 2 tbsp;
- Yogurt (0%) – 3 tbsp;
- Baking powder soda – 0.5 tsp;
- Sweetener Mildford – 4 tablets.
Homemade fluffy oat bran pancakes
- Sweetener tablets need to be turned into powder, combine bran, starch with it, add cottage cheese and yogurt.
- Next, add baking powder and mix all the ingredients to get a pancake base. It should stand for 10-15 minutes.
- We bake the pancakes by greasing the pan bottom with olive or sunflower oil using a paper napkin, removing the excess.
Low-fat sour cream is an excellent addition to the treat.
To lose weight and bring your mortal body into the desired shape, you have to impose a strict taboo on many goodies. But Dukan’s dietary homemade pancakes made from oat bran are very welcome, since they are not at all dangerous for the waist. And losing weight “with taste,” as practice shows, bears fruit much faster!..
Delicious recipes
There are many recipes for ordinary pancakes, and every housewife has her own tricks in preparing this dish. Therefore, it is not surprising that there are also quite a lot of recipes for Dukan pancakes. Choose the option that suits you, enjoy this dish and lose weight at the same time.
For the "Attack" stage
At the very first and, as many say, the most difficult stage, you can also cook pancakes. Of course, they will be quite unusual, since the list of products at this stage is very limited. But if you have a sweet tooth and can’t live a day without some goodies for tea, then you should try this recipe.
Among the ingredients:
- oat bran flour – 1 tbsp. l.;
- eggs – 2 pcs.;
- soft low-fat cottage cheese – 2 tbsp. l.;
- baking powder – 0.5 tsp;
- skimmed milk;
- several sweetener tablets.
Preparation:
- The eggs need to be beaten a little with a whisk.
- Soft low-fat cottage cheese is added to the eggs.
- Gradually add oat bran flour and mix thoroughly.
- Start pouring in skim milk, stir and bring the dough to a suitable thickness (it should be similar in consistency to kefir).
- Add sweetener and baking powder and mix again.
- Bake pancakes in a non-stick frying pan without oil.
The calorie content of the entire serving is about 250 calories. You can eat pancakes without restrictions throughout the Attack phase.
Standard option
This is the most common and simple pancake recipe that almost everyone can make.
You will need:
- eggs – 2 pcs.;
- skim milk – 80 ml;
- corn starch - 2 tbsp. l. with a slide;
- baking powder on the tip of a knife;
- sweetener to taste.
How to cook:
- Mix all dry ingredients: starch, baking powder, sweetener.
- Pour milk into a bowl, and then add the dry mixture to it, mix thoroughly.
- In a separate bowl, beat the eggs and add the egg mixture to the bowl with the dough.
- Stir the dough again and start cooking.
The number of pancakes will depend on the size of the frying pan, and the total calorie content of the dish is approximately 300 kcal.
No starch
Many dieters try to minimize the consumption of starch. There is an excellent recipe for Dukan pancakes for them.
You will need:
- oat bran flour – 2 tbsp. l.;
- wheat bran flour – 1 tbsp. l.;
- soy isolate – 1 tbsp. l.;
- egg – 1 pc.;
- baking powder – 0.5 tsp;
- kefir – 2 tbsp. l.;
- sugar substitute – 3-5 tablets.
Cooking steps:
- Mix all dry ingredients: isolate, bran flour, baking powder, sugar.
- Beat the egg, add kefir to it, and then add the dry mixture.
- Mix all the ingredients, add a little water to get the desired consistency and cook the pancakes in a dry frying pan.
The resulting pancakes will contain approximately 280 kcal.
With milk powder
SOM or skim milk powder can be consumed on the Dukan diet, but in limited quantities. This ingredient acts as a flour substitute in the recipe.
For preparation you will need:
- eggs – 1 pc.;
- COM – 1 tbsp;
- starch – 0.5 tbsp. l.;
- oat bran flour – 2 tbsp. l.;
- low-fat kefir – 80 ml;
- baking powder – 0.5 tsp;
- sweetener – 3-4 tablets;
How to cook:
- It is necessary to mix all the dry ingredients: bran flour, milk powder, starch, baking powder and sweetener.
- Beat the egg, add kefir to it.
- The two mixtures are combined and mixed thoroughly. If the dough is too thick, you can add a little water or skim milk.
- Pancakes are cooked in a dry frying pan.
Calorie content – 260 kcal for the entire serving.
With filling
You can make pancakes with any filling you like. To do this, choose your favorite recipe and your favorite filling. Possible options:
- Cottage cheese. Take regular low-fat cottage cheese, add a little soft 0% cottage cheese and a few sweetener tablets. Regular cottage cheese is needed to make the filling dense, and soft cottage cheese is needed so that it is not too dry. Mix the mixture thoroughly and wrap it in pancakes.
- Meat. Prepare minced chicken breast, salt and pepper it, fry it in a frying pan with onion. Wrap the resulting minced meat into pancakes.
- Sweet. You can make jam from pumpkin or goji berries and then stuff it into pancakes.
Meat pancake recipe
This version of pancakes is perfect for breakfast. You can take them with you to work.
You will need:
- 2 tbsp. l. starch (corn);
- 2 eggs;
- 100 ml milk (0 percent fat);
- 3 tbsp. l. boiling water;
- 1 tbsp. a spoonful of soft cottage cheese;
- soda and salt (a pinch);
- 1 tablet of sugar substitute;
- 300 g minced meat (beef or chicken);
- 1 onion;
- spices (optional).
Preparation
- Beat milk, salt and eggs until fluffy.
- Add cottage cheese, soda and sugar substitute to the mixture.
- Gently stir cornstarch into the dough (there should be no lumps). Beat until everything is smooth.
- Add boiling water and stir.
- Drop a few drops of oil into the pan and spread with a napkin.
- Bake pancakes as usual in a hot frying pan.
- To prepare the filling, cut the onion into small cubes.
- Fry the minced meat and chopped onion in a frying pan until cooked (do not add vegetable oil).
- Salt and add spices.
- Place some of the filling on the pancake and wrap it in an envelope.
- Do the same with the rest of the pancakes.
In this recipe, you can replace the meat filling with any other that is suitable for this stage of the Dukan diet.
Tips and tricks
There are some tricks that will make it easier for you to prepare pancakes for the Dukan Diet.
- To prevent lumps from forming in the dough, it is necessary to introduce bulk ingredients into the liquid, and not vice versa.
- If possible, it is better to buy a liquid sweetener; using it for cooking is much more convenient. If you only have tableted sweetener, then you must first crush it or dilute it in a teaspoon of boiling water.
- If the recipe calls for oat bran flour, try to grind the bran as finely as possible. A coffee grinder is best for this. After this, you can sift the resulting flour.
- Previously, only corn starch was allowed. However, Dr. Dukan recently approved the use of potato starch, which is much easier to find, instead. In addition, the cost of potato starch is much lower.
- If possible, add flavorings to the dough, such as butter, condensed milk, cream or other dessert-appropriate flavors. With them, pancakes will turn out more aromatic and tastier.
- A non-stick frying pan is best for frying. Grease it with a small amount of vegetable oil, and then fry the pancakes in a dry frying pan.
Classic thin oat bran pancakes according to Dukan
Ingredients
- Egg - 1 pc. + —
- Milk (0%) – 150 ml + –
- Salt - a pinch + -
- Olive oil (for lubrication) - 1 tbsp. + —
- Oat bran – 50 g + –
- Sugar substitute - to taste + -
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How to cook thin pancakes according to Dukan: step-by-step recipe
The flatbreads made using this original recipe are no different from those we bake from regular wheat flour.
They are suitable for the Cruise diet stage. You can eat only half a serving per day, leaving the second for the next day.
- First you need to turn the bran into flour. If you have a coffee grinder at home, this is not at all difficult.
- Mix milk with egg, sweeten and salt.
- Now you need to mix the egg mixture with the resulting flour and mix well.
- Baking delicious oat bran pancakes according to Dr. Dukan does not take too much time if you have a good non-stick pancake maker. To avoid the dough sticking, do not forget to grease the bottom with a drop of vegetable oil before each pancake.
You can serve this healthy and tasty treat with either minced meat stewed under a lid or low-fat sour cream. In any case, the treat will be appreciated, and not only by those who are on a diet.
Delicious Dukan pancakes with starch and milk
Ingredients
- Chicken eggs - 2 pcs. + –
- Milk (0% fat) – 100 ml + –
- Olive oil - 1/2 tsp. + –
- Citric acid – pinch + –
- Liquid sweetener - 0.5 tbsp. + –
- Corn starch - 1 tbsp. + –
- Vanillin - on the tip of the knife + -
Pancakes according to this recipe turn out to be surprisingly tender, full of holes, and most importantly - completely harmless to the figure, since they do not contain flour.
It is best to fry them on a special pancake pan of small diameter, so that it is convenient to turn over. The dish is suitable for the Alternation stage.
Step-by-step preparation of Dukan pancakes with cornstarch
- First of all, let’s give the raw eggs a foamy consistency by beating them.
- Add milk and stir gently so as not to splatter.
- Now – sweetener and another stir.
- In order for the liquid mash to thicken, you need to put starch into it, followed by flavoring additives, that is, lemon acid and vanilla.
- Bake pancakes on a well-heated surface. To ensure that the dough does not stick, but, on the contrary, lags behind well, just a drop of oil will be enough.
You can serve these pancakes with salmon marinated in spices, chopped chicken breast wrapped inside, or chopped boiled eggs. To prevent the treat from being overly dry, you can flavor it with low-fat yogurt.
