Diet pancakes: recipes and calorie table

Maslenitsa week continues, all the screens are trumpeting about pancakes and Maslenitsa, but beauties who are on diets or are simply afraid for their figure still do not dare to treat themselves to pancakes. But in vain! Firstly, if you want, you shouldn’t limit yourself so much; it’s better to eat a little than to break down at one fine moment. Secondly, there are recipes for wonderful diet pancakes that will not harm your figure. It is best to cook thin pancakes without yeast. Although thick, fluffy pancakes are very tasty, yeast is very high in calories, and it also causes fermentation in the intestines, so if you also have stomach problems or flatulence, then you should avoid such dishes.

If you still want fluffy pancakes, you can make them by adding baking powder.

Tip for those with a sweet tooth: to avoid eating excess sugar, you can replace it in pancake recipes with a sweetener at the rate of 1 tsp. = 1 sweetener tablet. And as an addition to pancakes, it is better to eat fresh fruits and berries

Today's selection contains 5 recipes for thin diet pancakes.

How to prepare diet pancakes for those losing weight?

If you need to prepare diet pancakes, then you need to follow these recommendations:

• exclude the yolks - you need to use only the whites, which are beaten in advance with a mixer;
• You should not use special pancake flour, as it is the main source of calories. The optimal replacement would be buckwheat, oatmeal, flaxseed, amaranth;
• if you can’t do without milk completely, then you will have to opt for a product with the lowest percentage of fat content. Low-fat kefir or water, especially mineral water, can be a good alternative;
• adding sugar and yeast is strictly contraindicated;
• It’s difficult to do without oil when frying pancakes, but it’s quite possible if you have a special frying pan. In this case, there is no need for fat at all. Or you can add a few tablespoons of oil directly to the dough, which will help it not stick to the surface of the pan. Pancakes prepared in this way will be lighter and less greasy;
• if you want to replace the beaten eggs, then you need to take a tablespoon of flaxseed and soak them in boiling water for a quarter of an hour.

The main energy value in a diet pancake recipe comes from flour, which can be replaced:

• starch;
• semolina;
• bran;
• cereals (rice, buckwheat).

If kefir is not available, then it is prepared from available products: dilute 2 tablespoons of sour cream with warm water to the desired concentration.

The calorie content of traditional pancakes is about 230 kcal per 100 grams. In order to change caloric intake downwards, you will need:

• make the dough more liquid by reducing the amount of flour. The calorie content of such a product will be 147 kcal;
• replace milk with warm water (then the calorie content will drop to 135 kcal) or whey (194 kcal).

Pancakes can change their calorie content up or down depending on the ingredients chosen for the test.

Important rules for preparing low-calorie pancakes

• Even low-calorie pancakes are a carbohydrate product that can be eaten in the first half of the day. It's best to enjoy them for breakfast.
• If the recipe calls for the use of eggs, ideally use only whites, and you can use the yolks to make a hair mask. The whites need to be beaten well with a mixer.
• The calorie content of a dish will be noticeably reduced if it is prepared not from wheat flour, but from oatmeal, buckwheat, rye, etc. You can also use durum wheat flour.
• Prepare low-calorie pancakes with milk from a low-fat product, or use milk no higher than 3.2%
• For frying, choose frying pans with a high-quality non-stick coating - this will help reduce the amount of oil as much as possible. And if you add a couple of tablespoons of olive oil to the mixture, you don’t have to use this product during frying.
• If you are preparing a dish with filling, make sure that it is also dietary. Do not use preserves, jams, condensed milk, full-fat sour cream or butter. A light, low-fat and not very sweet filling would be appropriate here: low-fat cheese or cottage cheese, boiled chicken breast, fresh fruit with spices. A relatively low-calorie filling will be a mixture of apples, cinnamon and honey, or oranges and dried cloves - it will turn out sweet and sour, but at the same time healthy, and the spices will “deceive” our receptors. Just don’t put a lot of honey in the filling, otherwise the benefits of pancakes for weight loss will be neutralized. To prepare the filling from apples and honey, the fruits can be lightly baked in the oven - it’s tasty and healthy
• Do not add yeast to the mixture - it will not add any special taste, but will significantly increase the calorie content of the dish.

Oatmeal pancakes

The dough for such pancakes should not be too liquid, as they will tear. Pancakes with the addition of rolled oats or oatmeal are distinguished by their fragility, so you need to turn them over in a frying pan carefully.

Pieces of flakes will constantly settle to the bottom, so the dough must be stirred periodically.

Boil 0.5 liters of milk and pour it over oatmeal (1 cup). When the mixture has cooled, grind it using a blender. Next, beat 2 eggs with 20 g of sugar, mix with wheat flour (40 g) and baking powder (3 g), add softened flakes.

Pour in 10 grams of vegetable oil and stir thoroughly, and then start frying.

Banana pancakes pp

Do you follow a healthy diet, but want to treat yourself to a diet dessert? Then you should prepare pp pancakes with banana. This recipe is great because it contains no flour at all! And the sweetness of banana will eliminate the need to add sugar!

• 1 cup oatmeal. They will need to be ground in a blender until they become flour.
• 2 bananas. Choose ripe bananas, then they will be sweeter.
• 3 eggs. Separate the yolks from the whites.
• 150 ml skim milk.
• 1 tablespoon coconut flakes. Try to find low-fat shavings, they are ideal for making pp desserts.

Take the yolks, beat them with a mixer and combine them with banana puree, ground oatmeal and milk. Mix everything thoroughly and add coconut flakes. Now you need to carefully combine this mixture with the whipped egg whites. We do this carefully. It is best to incorporate the whites with a wooden spatula. These pancakes should be baked in a non-stick pan.

Dietary buckwheat pancakes

It is better to sift the flour before cooking. Even vegans can afford this sugar-free, high-fiber and protein-free, gluten-free and dairy-free dish.

Healthy buckwheat pancakes are prepared from:

• 60 grams of buckwheat flour;
• ½ teaspoon baking powder;
• 2 – 4 packs of stevia (truvia);
• 1/8 small spoon of salt;
• ½ cup unsweetened vanilla almond milk.

In a small bowl, whisk together buckwheat flour, baking powder, sweetener and salt. Mix everything in almond milk.

Place the dough on a hot non-stick frying pan and fry for 2 minutes on each side.

Homemade corn pancakes

Corn flour can strengthen the heart and blood vessels, normalize the secretion of bile, so such pancakes can help improve your health.

Their preparation will not take much time, you need to take:

• corn flour - 3/4 cup;
• brown rice flour - ½ cup;
• 2 g salt;
• ¾ small spoon of baking powder;
• ¼ teaspoon baking soda;
• 1 egg;
• 200 ml almond milk;
• 1 large spoon of agave or other sweetener;
• 5 grams of pure vanilla extract;
• vegetable oil – 2 large spoons.

In a bowl, mix liquid ingredients together. Add the dry ingredients to a separate bowl and mix, then pour them into the liquid component and mix until the lumps are completely smoothed out. Heat the pan to just above medium heat and add enough oil.

Pour a portion of the dough onto the surface of the pan and wait 2 minutes, then turn over and hold for another 45 seconds on the other side.

Serve pancakes with honey.

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Recipe for dietary pancakes made from rye flour

Rye pancakes cooked in water are very tasty as an independent dish or with various fillings.

Prepare the following ingredients:

• mineral water – 250 ml;
• egg – 1 piece;
• salt - a pinch;
• olive oil – 1 teaspoon;
• egg white – 1 piece;
• rye grain flour (peeled) - half a glass.

First, beat the egg and heat the water in a saucepan. However, do not let it boil. Then pour half the flour into the egg and knead until the mixture is homogeneous.

The mass is combined with warm water and oil, then salted and left to brew for a quarter of an hour so that the dough is saturated with oxygen.

Baking pancakes should be done in a well-heated frying pan.

Chocolate PP pancakes

If you intend to prepare a real chocolate dessert or maybe bake a chocolate cake, then you cannot do without a dietary base - pancakes. To bake chocolate pancakes, you will, of course, need cocoa. But remember that we are not talking about the usual cocoa drink with a lot of sugar and other not very healthy additives. We are talking about natural cocoa and it is good if it is low-fat.

• 80 grams of flour. For this recipe, we will mix cornmeal and whole wheat flour in equal proportions.

• 100 ml of low-fat milk and the same amount of plain water!

• 10 grams of natural cocoa. 100 grams of natural low-fat cocoa contains only 180 calories. Thus, 10 grams contain only 18 calories!

• 1 egg

• 1 teaspoon vegetable oil

• Any sweetener to your taste.

First, mix milk and water and add flour and cocoa. We also put sweetener and a pinch of salt there. Now beat the egg together with vegetable oil. Pour the egg mixture into the dough and mix everything well again. Let's bake chocolate pancakes and enjoy dietary desserts!

Photo: instagram/margarita_gaydash

Healthy pancakes made from flaxseed flour

To reduce the maximum calorie content of pancakes, you can use this cooking method: beat 2 egg whites with a pinch of salt, 10 grams of vegetable oil, 140 ml of milk (0.5% fat).

Pour 1/3 of a small spoon of soda into 190 ml of kefir (0.1%), and then combine with the rest of the mixture.

After this, add flax seed flour (125 g) in small portions and stir with a fork until the mixture becomes like a pancake. Then you need to let the dough rest for a quarter of an hour.

Fry the pancakes on each side until the color darkens.

The pancakes are ready, but what should you serve them with? And here an article with 27 options for simple fillings for pancakes will help you.

Diet pancakes with kefir

To prepare such dietary pancakes, you should prepare:

• kefir – 500 ml;
• egg – 1 piece;
• 1 cup buckwheat flour;
• 0.5 teaspoon of soda;
• salt to taste;
• honey – 3 tablespoons.

You need to beat the egg into a deep bowl and beat it thoroughly, gradually add honey to the egg, while the honey should be liquid.

Next, add flour to the dough, continuously stirring the mixture.

After this, you can stir in soda, salt and add kefir.

In the process of frying pancakes, the main thing is to pour the dough into a hot frying pan, which can be greased with olive oil.

Low calorie banana pancakes

To prepare, we only need bananas and egg whites. But this recipe requires certain culinary skills, since the “dough” will be liquid.

• Mash the banana with a fork and add 4 egg whites to it.
• Mix well, add cinnamon or other spices if desired.
• Mix again and fry in a good non-stick frying pan.
• The result is a completely protein delicacy, moderately sweet and really low in calories - 150 kcal per 100 grams

The most dietary pancakes without flour on water

To make almond flour, you need to put some almonds in a food processor and grind until it has the consistency of cornmeal. However, do not overdo it, otherwise you will end up with almond butter.

So, you should take: 1 glass of almond flour, 2 eggs, ¼ glass of mineral water, 2 large spoons of butter, 2 grams of salt and 2 packets of sugar substitute. All ingredients must be mixed together.

Prepare the batter as you would for pancakes and be careful when baking so as not to burn them, as there will be no usual bubbles on top. Serve without sugar.

Buy ready-made organic almond flour from Royal Forest at a great price.

Homemade pancakes without eggs

While all pancake recipes contain eggs, you can make a delicious dish without them. So, you need to prepare:

• 1 cup whole wheat flour;
• 2 tablespoons brown sugar;
• ½ spoon of cinnamon;
• ¼ teaspoon baking soda;
• 1 cup buttermilk;
• vegetable oil as needed;

Place all ingredients in a large bowl, adding buttermilk last.

Use an electric mixer or whisk to remove any chunks and make the dough a smooth consistency.

Let the dough sit for 10 minutes.

Place the pan on the stove and set the heat to high.

Apply a small amount of oil to the pan and pour a small portion of the batter onto the hot surface.

Turn over as needed.

Preparing diet pancakes for losing weight at home

To reduce the calorie content of baked goods as much as possible, you need to exclude sugar and wheat flour from its composition. The latter can be replaced with more useful types: rice, buckwheat, corn, amaranth, oatmeal. They have a rich mineral composition, and in terms of taste characteristics they are in no way inferior to the flour we are used to. From the specified amount of ingredients you get 8-10 pancakes.

Compound:

• 500 ml low-fat kefir;
• egg;
• 5 tbsp. rice flour;
• a pinch of soda;
• a pinch of salt.

How to cook:

Remove the kefir from the refrigerator in advance so that it reaches room temperature. Pour the fermented milk product into a deep cup, break the egg, and mix everything with a whisk. Add flour in small portions, add a pinch of salt and soda.

Heat the pan without adding oil. Pour a small portion of the dough onto the hot surface, spread it and fry until the crust turns golden. Then carefully flip the pancake over to the other side with a spatula. You can serve the delicacy immediately, add fresh fruit and lightly drizzle with honey, it will be delicious.

Recipe for diet pancakes with banana

Easy, flourless, sugar-free Banana Diet Pancakes are a healthy, filling breakfast that's served with fresh fruit and can be made in minutes. In short, a fantastic alternative to regular pancakes.

You will need:

• 2 bananas;
• 2 eggs;
• ½ cup oatmeal;
• ½ small spoon of baking powder;
• a pinch of salt;
• maple syrup (for serving);
• fresh fruit to choose from.

In a blender bowl, combine peeled bananas, eggs, oats, baking powder and salt. Mix until the mixture is completely smooth.

Next, heat a non-stick frying pan over low heat and fry the dough until golden brown on both sides.

Serve with maple syrup and fresh fruit.

What could be better than pancakes? Only spring rolls!

We offer you several tasty and low-calorie options for pancake fillings:

• Low-fat soft cottage cheese or cheese. You can add herbs and salt, or berries and honey to it - according to your taste.
• Natural yogurt with berries or fruits.
• Fruit puree. An ideal jam substitute. It is easy to make at home or buy ready-made. Baby puree is suitable, as it does not contain sugar or harmful additives.
• Vegetables. Stewed vegetables are the filling for low-calorie pancakes that will make them a complete meal. It is ideal to use mushrooms and green beans.
• Chicken fillet or turkey. If you are preparing pancakes for lunch or dinner, you can add lean meat as a filling.
• Fish. A pancake with lightly salted salmon, low-fat cheese and herbs is very tasty!
• Honey and dried fruits. If you are baking diet pancakes without sweeteners, then honey and dried fruits are good fillings.

Diet pancakes with cottage cheese and without flour

To prepare this dish you will need:

• ¼ cup large oatmeal;
• ¼ cup 2% cottage cheese;
• 3 egg whites;
• 2 large spoons of skimmed milk powder;
• ½ small spoon of vanilla essence;
• 3 grams of ground cinnamon;
• a pinch of salt;
• baking powder;
• 80 ml plain yogurt 0% fat;
• ½ cup berries of your choice;
• 15 ml maple syrup.

Mix cereal, cottage cheese, egg white, milk powder, vanilla and cinnamon in a blender until smooth. In a low frying pan, fry pancakes for 2 - 3 minutes on each side.

Serve top pancakes with yogurt, fruit and maple syrup.