Recipes For Dietary PP Pancakes: Oat, Rice, Whole Grains, Kefir, Milk, Water, Whey, No Flour And Eggs, With A Banana

2024 Author: Bailey Albertson | [email protected]. Last modified: 2023-12-17 12:53

Diet pancake recipes: how to eat deliciously on a PP

Proponents of proper nutrition "with experience" assure that any high-calorie dish can be replaced with a dietary one, and at the same time no less tasty alternative. Pancakes are no exception. You can pamper yourself and loved ones with baking without harm to your figure if you know a few recipes.

Content

• 1 Secrets of Calorie Reduction

  • 1.1 Table: how to replace high-calorie ingredients in pancakes
  • 1.2 Table: ideas for low calorie fillings

• 2 Diet Pancake Recipes

  • 2.1 From whole grain flour in milk

    2.1.1 Video: Whole Grain Pancakes

  • 2.2 Corn

    2.2.1 Video: Corn Pancakes

  • 2.3 Buckwheat

    1 Video: Buckwheat Pancakes

  • 2.4 Rice on coconut milk

    2.4.1 Video: Rice Pancakes

  • 2.5 Whey Rye

    2.5.1 Video: rye flour pancakes

  • 2.6 With flaxseed flour without eggs

    2.6.1 Video: Flaxseed Pancakes

  • 2.7 On sparkling water

    2.7.1 Video: pancakes with sparkling water

  • 2.8 PP pancakes without flour

    • 2.8.1 Oat
    • 2.8.2 Video: Oat Pancakes
    • 2.8.3 From bran on kefir
    • 2.8.4 Video: Bran Pancakes
    • 2.8.5 With cottage cheese
    • 2.8.6 With banana
    • 2.8.7 Video: Banana and Egg Pancakes

Calorie reduction secrets

The calorie content of pancakes can be reduced if:

• fry them without vegetable oil in a non-stick frying pan;
• replace high-calorie ingredients with less high-calorie ones;
• serve pancakes with low-fat sour cream or curd cheese, you can also come up with a low-calorie filling.

Curd cheese with herbs - a suitable filling for diet pancakes

Table: how to replace high-calorie ingredients in pancakes

Ingredient for classic pancakes	Substitution for diet recipe
Wheat flour	Whole grain, rice, corn, oatmeal, rye, buckwheat flour; oat flakes; starch; bran.
Cow's milk	Skim milk (up to 2.5%); fat-free kefir (1-2%); serum; vegetable milk (coconut, almond, oat, soy, etc.); sparkling water.
Egg	Use only protein; banana; flaxseed flour mixed with water.
Sugar	Use less; sweetener; maple syrup.

Table: ideas for low-calorie fillings

Sweet	Unsweetened
Apples with cinnamon and honey; slices of orange with cloves and honey; grated fresh berries with honey; chopped nuts with chopped dried fruits; cottage cheese with pieces of dried fruit.	Boiled vegetables, cut into small cubes, with Provencal herbs or garlic; green peas and low-fat cheese, chopped with a grater; boiled fish; baked or boiled chicken breast; cucumbers, tomatoes, Korean carrots.

Knowing these secrets, you can independently come up with interesting recipes or use ready-made ones.

Diet Pancake Recipes

Here is a selection of the most delicious and healthy diet pancakes. You can follow the described recipes or replace some ingredients with those suggested in the table above to make the treat even less nutritious.

All pancakes are fried in a hot skillet for 1-2 minutes on each side.

Whole grain flour with milk

Calorie content 220 kcal. Such pancakes are quite thick, but very tasty, you will need:

• whole grain flour - 100 g;
• oat flour - 50 g;
• milk - 100 ml;
• water - 50 ml;
• vegetable oil - a tablespoon;
• soda - a quarter teaspoon;
• citric acid - a pinch;
• egg - 1 piece;
• fructose - 2 tablespoons;
• salt - a pinch.

Preparation:

1. Pour water and milk into a deep bowl, stir in salt and fructose.

   

   Combine water and milk in a deep bowl

2. Stir in the beaten egg.

   

   Beat the egg and add to the total mass

3. Mix oatmeal and whole grain flour, combine with baking soda and citric acid.

   

   Mix whole wheat flour with oatmeal, stir in baking soda and citric acid

4. Introduce the loose mixture in a thin stream into the liquid component of the dough. Beat until smooth.

   

   Pour flour into the dough

5. Add vegetable oil, stir well.

   

   Stir in the oil

Video: Whole Grain Pancakes

Corn

Calorie content 225 kcal. Pancakes come out ruddy, with a crispy crust. Required:

• corn flour - 200 g;
• milk - 300 ml;
• eggs - 2 pieces;
• vegetable oil - a tablespoon;
• sugar - 1-2 tablespoons;
• salt - a pinch.

Preparation:

1. Mix the warmed milk with eggs, sugar and salt and beat with a whisk.

   

   Beat milk, eggs, sugar, salt

2. Introduce flour in a thin stream, without stopping whisking.

   

   Introduce flour in a thin stream without interrupting whipping

3. Pour in oil, stir.

   

   Stir the dough well after adding butter

4. Let the dough stand for 15–20 minutes.

Video: corn pancakes

Buckwheat

Calorie content - 214 kcal. The pancakes have a beautiful brown color with an unusual taste. Required:

• buckwheat flour - a glass;
• chopped bran - 2/3 cup;
• milk - 500 ml;
• vegetable oil - 1-2 tablespoons;
• eggs - 2 pieces;
• sugar - a tablespoon;
• salt - half a teaspoon.

Preparation:

1. Beat eggs with sugar and salt.

   

   Beat eggs with sugar and salt

2. Mix flour with bran and pour in a thin stream to the eggs, stirring constantly.

   

   Mix buckwheat flour with bran to the eggs

3. Pour in warm milk without stopping stirring.

   

   Pour in milk while stirring the dough

4. Add oil and stir.

5. Let the dough stand for half an hour.

   

   After adding the oil, stir the dough and leave for half an hour.

Video: buckwheat pancakes

Rice on coconut milk

Calorie content - 180 kcal. Required:

• rice flour - 6 tablespoons;
• coconut milk - 200 ml;
• egg - 2 pieces;
• coconut oil - 0.5 tablespoon;
• salt - a pinch;
• sugar - a teaspoon.

Preparation:

1. Mix the milk with the eggs and beat the mixture with a whisk or blender.

   

   Whisk milk with eggs

2. Stir in flour, sugar and salt. Beat the dough until smooth.

   

   Combine rice flour with sugar and salt and add to the liquid mass

3. Add oil. Beat.

   

   After adding the coconut oil, stir until smooth

Video: Rice Pancakes

Whey Rye

Caloric content - 194 kcal. Required:

• rye flour - 3/4 cup;
• wheat flour - 1/4 cup;
• serum - 300 ml;
• eggs - 2 pieces;
• vegetable oil - 2 tablespoons;
• sugar - 1-2 tablespoons;
• salt - a pinch.

Preparation:

1. Stir in the whey and butter to the beaten eggs.

   

   Beat eggs with whey and stir in butter

2. Add salt and sugar.

3. Slowly add flour, stirring constantly.

   

   Add sugar, salt and rye flour and wheat flour, stir and leave the dough for half an hour

4. Let the dough stand for 20-30 minutes.

Video: pancakes made from rye flour

Flaxseed flour without eggs

Calorie content - 90 kcal. Required:

• cold water and boiling water - 200 ml each;
• flaxseed flour - 2 tablespoons;
• wheat flour - 170 g;
• sugar - a teaspoon;
• citric acid, salt and soda - 1/3 teaspoon each.

Preparation:

1. Combine flaxseed flour with sugar and pour boiling water over it. You should get a mass similar in consistency to a thick jelly.

2. Pour in cold water, stir well.

   

   Flaxseed flour, "brewed" with boiling water, stir with cold water

3. Mix wheat flour with baking soda, salt and citric acid and stir into the sourdough.

   

   Combine flour with baking soda and citric acid and stir in flaxseed

4. Beat with a blender or mixer until smooth.

Video: pancakes with flaxseed flour

On sparkling water

Calorie content - 90 kcal. Required:

• flour - 1.5 cups;
• carbonated water - 400 ml;
• vegetable oil - 2 tablespoons;
• sugar - a tablespoon;
• salt - half a teaspoon;
• soda - on the tip of a knife.

Preparation:

1. Stir sugar and salt in water.

   

   Stir sugar and salt in water

2. Slowly add flour into the liquid, stirring constantly.

   

   Slowly introduce flour

3. Add soda, stir.

   

   Introduce soda

4. Pour in vegetable oil, stir the dough again.

   

   Pour in oil and stir

Video: pancakes with sparkling water

PP pancakes without flour

Surprisingly, you can do without flour for making pancakes. Here are some options.

Oat

The calorie content of the dish is 205 kcal. Required:

• oatmeal - a glass;
• water and milk - 0.5 l each;
• egg - 1 piece;
• sugar - 2 teaspoons;
• salt - a pinch.

Preparation:

1. Pour oatmeal into a saucepan, add milk and water. Boil and simmer over a low heat for a quarter of an hour.

   

   Boil oatmeal in water with milk and cool the "porridge"

2. Cool, mass and grind with a blender.

   

   Process the prepared mass with a blender

3. Add egg, sugar and salt.

   

   Stir in the egg along with the sugar and salt

Video: oat pancakes

Bran on kefir

Calorie content - 203 kcal. Required:

• chopped oat bran - 6 tablespoons;
• chopped wheat bran - 4 tablespoons;
• kefir - 300 ml;
• egg - 1 piece;
• salt to taste.

Preparation:

1. Beat the egg. Mix the foam with kefir.

   

   Combine beaten eggs with kefir

2. Without stopping stirring, add bran and salt.

3. Use a blender to turn the mixture into a homogeneous mass.

   

   Using a blender, turn the dough into a homogeneous mass

Video: bran pancakes

With cottage cheese

The calorie content of such pancakes is 253 kcal. Required:

• cottage cheese - 200 g;
• milk - 70 ml;
• eggs - 2 pieces;
• cornstarch - a tablespoon;
• salt, sugar substitute, low fat yogurt to taste.

Preparation:

1. Beat eggs with salt, pour in milk.

   

   Mix eggs and milk, beaten with salt

2. Slowly add starch without stopping whipping.

   

   Add starch and sugar substitute to the dough

3. Add sugar substitute.

4. Fry pancakes.

   

   Bake pancakes

5. Grind cottage cheese with yogurt and wrap in pancakes.

   

   Wrap cottage cheese with yoghurt in pancakes

With banana

Calorie content - 115 kcal. Required:

• banana - 1 fruit;
• eggs - 2 pieces.

Preparation:

1. Cut the banana into large pieces and puree with a blender or fork.

   

   Use a fork or blender to mash the banana

2. Separate the whites from the yolks and beat separately with a mixer.

   

   Separate the yolks from the whites and beat separately

3. Mix together the banana, whites and yolks.

   

   Mix all ingredients into a homogeneous mass

Video: banana and egg pancakes

Diet pancakes are a compromise between a slim figure and a delicious breakfast. Having mastered several recipes, you can modify them to your taste so that every time you get a culinary masterpiece.