Not long ago I shared a selection of my favorite pp breakfasts. There I immediately wrote that there are, of course, not 10 of them, but much more. One of the options (or rather, 3 options at once) not included in this top is rice flour pancakes. Not because they are tasteless, they just didn’t fit in the top. Pancakes prepared according to any of the recipes below are really bomb! Everyone who tried it did not believe that they were without regular flour and sugar. And my friends asked for the recipe, because it’s cool to have delicious pancakes for breakfast and not be afraid that fat will build up on your sides.
By the way, if you are interested, a whole separate article has been prepared about rice flour - here it is.
Delicate mini pancakes with milk
My son calls them “those little pancakes.” And he can eat more than one serving, so I always make extra, otherwise I might be left without breakfast.
Nutritional value per 100 g:
- Calories: 161,3
- Proteins: 9,7
- Fats 6,4
- Carbohydrates: 21,7
The calorie content of the entire serving is 395 kcal (this is already with cottage cheese and chocolate)
Ingredients for 1 serving:
- rice flour - 50 g
- corn starch - 0.5 tsp.
- milk - 60 ml
- 1 small egg
- a pinch of salt
- baking powder - ⅓ tsp.
- sweetener fitparad - 2-3 scoops
- coconut (or any vegetable) oil - 1 tsp.
- 10 g dark chocolate - for serving
- cottage cheese - 50 g for serving
Why do I advise adding cottage cheese to already prepared pancakes? This is an excellent source of protein. And proteins in the morning are very necessary if you want to preserve muscles. And it's just delicious.
Cooking method step by step
In a deep plate, mix flour, starch, milk, yolk, salt.
Beat the egg white and sakhzam into a fluffy foam with a mixer or blender.
The fluffy protein foam now needs to be mixed with the remaining ingredients. We do this carefully, adding in portions and stirring with a spoon from bottom to top.
At the very end, add baking powder. Now the dough is ready. It is runny, and the consistency is closer to pancake batter than to classic pancake batter.
Fry in a pan lightly greased with coconut oil. Fire - medium, do not cover with a lid. Pour literally 1 tbsp into the frying pan. dough - this makes it easier to turn over.
The pancakes turn out soft, tender, and very appetizing. Especially if you pour melted chocolate over them and serve with a spoonful of cottage cheese. Cottage cheese can be mixed with sakhzam. It’s easy to melt chocolate by putting the cube in a tight zip-lock bag and putting it in hot water for a minute. Then make a small hole and you're done.
PP pancakes on water
For a low-calorie version of pancakes, you will need:
- boiled water - half a glass;
- one egg;
- spoon of vegetable oil;
- lemon – 3 g;
- wheat bran – 2.5 tablespoons;
- salt.
How to prepare: Dissolve citric acid in warm water, pour in the egg mixture and oil. While kneading the composition, gradually adding the bulk ingredient. Add salt or sweetener if desired. Spoon into the pan. Fry with the lid closed.
PP pancakes made from rice flour and kefir
Kefir is a classic ingredient in any pancakes, including those made with rice flour. These pancakes will turn out more fluffy than in the recipe above, “plump”, but they are still good for breakfast or a pre-lunch snack, kbju is ideal for this!
KBJU per 100 g: 158/7.8/4.7/29.3 Calorie content of the entire serving without additives - 269 kcal
What you need for 1 serving:
- 1 egg
- 50 ml kefir
- 60 g rice flour
- sahzam - to taste
- vanillin - on the tip of a knife
- baking powder - ⅓ tsp.
- vegetable oil for greasing the pan
How to cook:
- Mix everything except kefir and baking powder. Heat kefir until hot - this is the secret to the extra fluffiness of the pancakes.
- Carefully, stirring constantly, pour the hot kefir into the egg-flour mixture. And let the dough stand for 10 minutes.
- Then add baking powder, mix and fry the pancakes.
- Fry over medium heat without a lid on both sides until golden brown.
Cooking secrets:
It’s easy to make pancakes fluffy; the main thing is to know the basic rules for preparing food for their preparation. And in order for products made from rice flour to turn out tasty, soft and tender, it is important to understand its properties and features. Therefore, the recipe has the following features:
- The egg should be at room temperature;
- It is advisable to warm the kefir slightly. You can use a microwave oven for this (heat for 15 seconds). To make the pancakes more tender, add a little low-fat sour cream or thick yogurt to the kefir.
- The consistency of the dough for rice flour pancakes should be different from the usual consistency of the dough for classic pancakes! Because rice absorbs liquid differently than wheat.
By following these 3 simple rules, the pancakes will turn out fluffy and will not collapse after cooling.
It is preferable to fry pancakes in a dry AP frying pan (with a non-stick coating) - under a lid. If there is none, add just a little oil, spreading it over the surface with a pastry brush.
*(the recipe in the video differs from that described in the article)
Calorie content with BZHU per 100 g:
| Kcal | Squirrels | Fats | Carbohydrates |
| 186 | 7 | 6 | 34 |
PP recipe for vegetarians
Rice pancakes can also be vegetarian - that is, without eggs. Who is a vegetarian here? Catch the recipe! Delicious, dietary and completely vegan. These pancakes also contain a lot of protein due to the cottage cheese in the composition.
KBJU per 100 g: 152.5/7.9/1.8/33.2 Calorie content of the entire serving (without additives)—305 kcal
Products for 1 serving:
- 1 small banana
- 2 tbsp. (heaped) rice flour
- 60 g cottage cheese
- a pinch of salt
- sahzam - optional (sweet banana)
- baking powder - ⅓ tsp.
- vegetable oil - 1 tsp.
- berries - for serving
Cooking process:
- We will prepare the dough for these curd pancakes in a blender; the consistency should be a little thicker than usual. Add all ingredients except butter, baking powder and berries, beat for 4-5 minutes at medium speed.
- Let it sit for 10-15 minutes. Now add baking powder and beat everything well again.
- Cook in a non-stick frying pan. But not dry - add a little coconut oil for an appetizing crust and subtle aroma.
- I ended up with 8 pancakes and barely finished them all. With raspberries and coffee - it’s magical!
Step-by-step preparation
Step 1:
How to make pp pancakes with rice flour? Prepare your food. Based on the principles of proper nutrition, we will reduce the calorie content of pancakes as much as possible. To do this, take low-fat kefir, exclude sugar and oil for frying. Do not replace baking soda with baking powder if you are following a gluten-free diet - baking powder contains wheat flour.
Step 2:
Remove the kefir from the refrigerator in advance or heat it until warm. Pour soda into kefir and stir. A chemical reaction will begin between the alkali and acid, which will release carbon dioxide - it is responsible for the splendor of baked goods. In warm kefir, the reaction will begin faster, which is why we heat it. Leave the kefir to react for 5 minutes.
Step 3:
Break an egg into kefir, add salt. Stir.
Step 4:
Add rice flour to the dough in parts, stirring after each batch. The dough will become thick and homogeneous. You can start baking right away; there is no point in waiting for the gluten to develop, as happens with dough made from wheat flour. Rice flour does not contain it.
Step 5:
Heat a frying pan over medium heat. To bake these pancakes, take a non-stick frying pan, since we will be frying without adding oil. Drop the dough into the pan with a tablespoon, forming small pancakes.
Step 6:
Fry the pancakes on both sides until golden brown. Serve the finished pancakes hot. If desired, you can pour them with honey or any syrup that replaces sugar - maple, agave or Jerusalem artichoke.
This is not the first time I have made these pancakes. Don't expect pancakes made with rice flour to taste the same as those made with wheat flour. They turn out drier than regular ones, but this does not prevent them from being fluffy and tasty. Sometimes I add banana to the dough instead of sugar.
I think this recipe is PP because first of all, there is no sugar added to the pancakes. Excessive consumption can lead to obesity, metabolic disorders, and it contains neither minerals nor vitamins. Secondly, the pancakes are fried without adding oil, which significantly reduces their calorie content. In addition, despite the fact that rice and wheat flour are almost identical in carbohydrate content, rice flour does not contain gluten. Therefore, pancakes made from it can be consumed by people with allergies to wheat protein.
How can you tell if an egg is fresh? Break it into a separate container. First of all, there should be no unpleasant odor. The white of fresh eggs will be transparent and clean. The yolk should not spread and will be shiny, convex, and uniform.
Be sure to wash your eggs before using them, as even seemingly clean shells can harbor harmful bacteria. It is best to use food grade detergents and a brush.
Lifehacks for the last time
In general, rice flour can be replaced with any other flour in any pancake recipe. This way you turn regular baked goods into at least gluten-free ones. Minus sugar and plenty of butter - and now you have a dietary recipe.
Despite the dietary content, there will still be a lot of calories in such pancakes. That is, they cannot be thrown uncontrollably - the calculation of the KBZHU norm should always be there.
Also, do not confuse weight gain and weight loss. If you are losing weight, then eat rice flour pancakes for breakfast, lunch, or at least for lunch. After lunch there is no need - too many carbohydrates.
Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).
First step by step recipe
How about instead of rice porridge for breakfast, make pancakes from the same porridge? Of course, this recipe is relevant for those who forgot about the container with cooked rice porridge in the refrigerator and do not want to throw away the product. But believe me, this dish is worth not being lazy and specially cooking the porridge. Disguised as delicious pastries and served with sour cream, rice porridge pancakes will surprise both you and your family!
But that’s not enough for me, so I’m experimenting, adding a variety of tasty treats to the dough. The most standard addition to rice pancakes is raisins, so feel free to use them to taste in your dish. Today I’m taking it to the next level and trying a poppy seed filling for this recipe. You will have to work a little with it and spend your time, but what an unusual taste it will turn out to be! Therefore, the use of poppy in this recipe depends on your requirements - in principle, you can safely cross it off the list of ingredients! However, don't rush, try it first!
Fill the poppy seeds with hot water and leave aside for half an hour.
At this time, cook rice porridge. Combine rice and water in a saucepan, add salt and cook until tender. This will take 10-15 minutes. Then transfer the porridge into a bowl and cool.
Drain the water from the brewed poppy seeds, put them in a saucepan and fill them with milk.
Boil until the milk boils and the poppy seeds swell.
Beat the egg into the cooled rice porridge and add honey. Mix.
Next we spread the prepared poppy seed filling.
Add flour and baking powder. Mix the dough for pancakes. It turned out quite thick for me.
Add vegetable oil and mix.
The dough is ready!
Spoon the mixture onto a well-heated frying pan, forming pancakes of the desired size. If necessary, grease the pan with a little oil.
Bake the pancakes on both sides under the lid until golden brown.
Rice porridge pancakes are ready! Bon appetit!
