My Grandma Didn't Know About Keto, But She Always Made Zucchini Pancakes Without Flour

How to make zucchini pancakes without flour

To make zucchini pancakes, you don't have to use flour. Grated zucchini is squeezed out of excess moisture, and eggs, cottage cheese, cheese or nut flour (almond, coconut) are used to make the consistency sticky. Mushrooms, onions, herbs, and minced meat can be used as filling.

Fry or bake

In a keto diet, zucchini fritters are fried in a frying pan to increase the amount of fat in the serving. Any oil will do: vegetable, coconut, ghee, butter.

For diet food, zucchini pancakes are spooned onto a baking sheet and baked in the oven. If fried in a frying pan, the pancakes are crispy with a high level of fat. Here are the recipes: regular keto pancakes.

Ghee will add a creamy aroma and a delicate caramel taste.

Finely chopped herbs, red onion and spices are added to flourless zucchini pancakes for aroma and variety of taste. The finished dish is sprinkled with fresh herbs and served with sour cream (25% fat content).

What flour to use in making keto zucchini pancakes

Wheat flour is not used in making keto zucchini pancakes because it has a high glycemic index. A large amount of carbohydrates violates the rule of keto nutrition, where the bulk of the energy value should be fat. The recipes listed below either omit flour or replace wheat flour with low-carb, gluten-free flour.

If during cooking you end up with a liquid mass, feel free to add psyllium or nut flour until the consistency is suitable for pancakes.

You can replace flour with hard and stringy cheese, cottage cheese, a lot of greens, but with the addition of eggs.

Zucchini pancakes, like other keto dishes, can be made ahead of time - frozen in portions and taken out of the freezer as needed to satisfy your hunger. Just turn on the defrost function in the microwave, and then fry the tortillas in a frying pan in oil, removing excess moisture with a paper towel.

Place the pancakes in the freezer marked BZHU per serving, which are presented in the recipes below.

Zucchini pancakes without flour in the oven

The recipe for this dish is the same as the previous one, with the exception of the oil, which I leave only to grease the baking sheet.

I peel, rub, squeeze, mix, lay out and bake in the oven on each side for 10 minutes at a temperature of 100 degrees ! Nothing could be easier!

The recipe says that you should get beautiful pancakes with a golden crispy crust, practice proves this!

Flourless zucchini pancakes simple recipe, 8.5 g carbs per serving

You can make keto zucchini pancakes without flour by adding eggs. They will keep their shape well if the grated zucchini is thoroughly squeezed out of the juice. The recipe for zucchini pancakes will take 15 minutes and will delight the whole family with a delicious, aromatic dish.

Ingredients

For 6 servings you need to prepare the following products:

• zucchini, 800 g;
• chicken eggs, 2 pcs.;
• finely chopped onion, 1 pc.;
• a bunch of greenery;
• salt, 2 g;
• vegetable oil, 25 ml;
• pepper and paprika 1 g each.

Preparation

We remove the hard skin and seeds from the zucchini and remove the moisture. Salt the eggs in a separate bowl and beat. Mix all the ingredients and fry the pancakes in a frying pan with butter until golden brown.

The nutritional value

One serving contains 104 kcal:

• carbohydrates – 8.5 g;
• proteins – 3 g;
• fat – 6.5 g.

Recipe: Zucchini pancakes without flour. Calorie, chemical composition and nutritional value.

Nutritional value and chemical composition of "Zucchini pancakes without flour."

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

The energy value of Zucchini pancakes without flour is 211.6 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

Flourless Zucchini Pancakes with Cheese, 4 g carbs per serving

I make keto zucchini pancakes with flourless cheddar cheese and Italian herbs. Cheddar can be replaced with mozzarella.

I use coconut flour with a low glycemic index as a thickener.

I get 8 servings. The pancakes can be connected to each other by placing grated cheese between them so that it melts while the pancakes are hot. I cook it in a frying pan with coconut or ghee.

Ingredients

For 8 servings I use:

• zucchini, 450 g;
• coconut flour, 50 g;
• cheddar, 250 g;
• chicken egg, 2 pcs.;
• ground black pepper, a pinch;
• salt, 2 g;
• Provencal herbs, 5 g;
• coconut oil, 60 ml.

Cooking method

I grate the zucchini on a coarse grater. If the skin is tough, I remove it and the seeds. To remove moisture, you need to salt the zucchini, wait 15 minutes and strain the vegetable using gauze.

I beat the eggs with cheese and add it to the zucchini with the rest of the ingredients. I will fry the resulting dough in parts from pancakes in a frying pan over medium heat. I make each pancake thin so that it is fried inside and turns out crispy.

I sprinkle the finished dish with finely chopped green onions and grated hard cheese.

The nutritional value

One serving contains 59 kcal, of which:

• carbohydrates – 4 g;
• proteins – 5 g;
• fat – 2 g.

Fluffy zucchini pancakes with kefir (dessert)

Zucchini fritters can be made sweet and fluffy. And you don't need a lot of products for this. It is better to take young fruits; they will make a more tender dish.

Ingredients:

• zucchini - 3 pcs. small
• kefir - 450 gr.
• egg - 1 pc.
• flour - 10 tbsp.
• soda - 0.5 tsp.
• sugar - 3-4 tbsp.

Cooking method:

1. Kefir for pancakes should be at room temperature. If possible, remove it from the refrigerator in advance. Or you can just warm it up a little, either on the stove or in the microwave. Pour this fermented milk product into a bowl and add soda to it. Stir to initiate the extinction reaction.
2. Immediately add sugar and dissolve it.
3. Wash the zucchini and grate on a coarse grater. Add salt (two pinches will be enough), stir and set aside so that they release juice.
4. Add the egg to the kefir and shake.
5. Squeeze the juice from the grated zucchini with your hands and transfer them to the kefir mixture and stir.
6. All that remains is to knead the dough with flour. Add the flour in parts (you don’t have to sift it) and mix. The amount of flour will be different for everyone, it will depend on the juiciness and weight of the zucchini. You need to be guided by the consistency: it should be like thick sour cream.
7. You can immediately go to the stove and start frying the zucchini pancakes. First, heat the sunflower oil, then spoon out the dough and bake over medium heat until browned. Turn over to the other side and let the crust turn golden.
8. In the same way, fry all the flatbreads and serve them with tea or coffee, sour cream is welcome. As you can see, the recipe is very simple. Essentially, the dough is prepared in the same way as for regular pancakes, only grated zucchini is added.

Keto Zucchini Pancakes with Feta and Herbs, 6 g carbs per serving

A dietary step-by-step recipe for a dish for lunch or dinner with the aroma of greens and a curdled taste. Flourless keto zucchini pancakes are made with chopped almonds and feta cheese.

Feta cheese is a natural product based on sheep's milk with the addition of goat's milk. Does not cause allergies or digestive problems. Contains a large number of useful microelements for beauty and health.

Salty and curdled cheese with sourness is often used in pizza, bread, pies, and added to soups and sauces. The texture is dense but crumbly. It can be combined with any food and melts pleasantly when heated, making it tender and soft. Blends perfectly with Provençal herbs: basil, thyme, thyme, sage, marjoram, peppermint, oregano

.

I recommend sprinkling the finished dish with grated hard cheese or an additional portion of feta cheese until the pancakes have cooled.

When serving zucchini fritters with feta cheese, add pieces of salmon fillet to the dish. All of these ingredients not only work well together, but also create a satiating sensation similar to that of consuming fat bombs.

Ingredients

For 6 servings you will need:

• zucchini, 240 g;
• chicken eggs, 3 pcs.;
• almond flour, 150 g;
• red onion, 50 g;
• chopped garlic, 2.5 g;
• feta, 110 g;
• melted butter, 60 ml;
• bunch of dill, 10 g;
• salt and spices to taste.

Preparation

1. I remove the thick peel and large seeds from the zucchini and grate it on a coarse grater, adding salt. To remove excess moisture, place the zucchini in a colander set over a bowl for liquid. Using my hands or gauze, I crush the grated vegetable to remove any remaining juice.
2. In a separate bowl, beat the eggs vigorously.
3. Mix the zucchini with all the ingredients, adding the egg mixture last. I first mash the feta cheese with a fork.
4. If you need to thicken the dough, I recommend adding almond flour.
5. To prepare, you will need a frying pan with melted butter. Fry the pancakes, spooning them out on each side.

The nutritional value

171 kcal per serving:

• carbohydrates – 6 g;
• proteins – 9 g;
• fat – 13 g.

Keto Psyllium Zucchini Pancakes, 4.9g Carbs Per Serving

Flourless zucchini pancakes made with herbs, chicken eggs and psyllium for stickiness will make you feel full without weighing you down.

Diet zucchini pancakes are suitable as a low-carb and gluten-free meal.

Psyllium is ground plantain seeds. In keto recipes, it acts as a gluten-free, gum-free and xanthan-free gluten. Helps bind the mass in dough, sauces and gravies. Low carb content does not increase blood sugar levels. This product is a unique tool in preparing dishes without harm to your health and figure. Recommended for use by those who suffer from digestive problems.

The effect of psyllium is noticeable 5-10 minutes after adding to the main mass - it begins to thicken as soon as the psyllium swells.

Ingredients

For 4 servings you need:

• zucchini, 400 g;
• chicken egg, 3 pcs.;
• psyllium, 15 g;
• garlic, 2 cloves;
• ghee (for frying), 25 ml;
• fresh herbs, 10 g.
• salt, 2 g.

Preparation

The zucchini is peeled and chopped on a coarse grater. You need to wait 10 minutes and squeeze out the juice. Add all the other ingredients, mix well and turn on the pan, melting the oil for frying. Each pancake is placed on the frying pan with a spatula and fried on both sides for about 1.5 minutes.

The nutritional value

176 kcal per serving:

• carbohydrates – 4.9 g;
• fat – 15.2 g;
• proteins – 4.9 g.

Keto Zucchini Pancakes with Coconut Flour, 9.5g Carbs Per Serving

Diet zucchini pancakes are popular with adults and children. Prepare this dish for lunch, serve with sour cream and recharge your energy without harming your figure or digestion. Psyllium and coconut flour are used as an adhesive. Choose a medium sized zucchini. This is enough for two full meals with one extra.

Serve with sour cream, finely chopped fresh herbs or stewed mushrooms in sour cream with onion half rings. To enhance the flavor of the pancakes, use these additives when serving or chop a clove of garlic into the dough.

Ingredients

For 5 servings you will need:

• zucchini, 500 g (medium volume);
• chicken eggs, 2 pcs.;
• coconut flour, 30 g;
• psyllium, 15 g;
• coconut oil, 25 ml;
• salt, 2.5 g.

Preparation

Chop the zucchini on a fine grater, add all the other ingredients to it and mix thoroughly so that there are no lumps. Each pancake is spooned into a frying pan with coconut oil and fried until golden brown, then flipped over with a spatula. Prepare all the dough in this way.