Dietary pancakes – recipes without flour, on oatmeal and on water with a photo

The content of the article

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• How to cook low-calorie pancakes
• On kefir
• On the water
• No flour
• In milk
• Diet Pancake Recipe
• Oat pancakes
• Linseed Pancakes
• Flourless Oatmeal Pancakes
• Pancakes with bran
• Fitness pancakes
• Wholemeal Pancake Recipe

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Most attempts to lose weight end in failure due to cravings for desserts and home baking. For this reason, women weight watchers need to master low-calorie recipes with diet pancakes on kefir or oatmeal, which will be a great start to this fascinating journey. They can look like traditional and even have almost the same taste if you know some culinary tricks.

How to cook low-calorie pancakes

How are diet pancakes different from classic ones? In the baking process – nothing: they also need to be fried, only butter or fat cannot be used here, and the pan itself is not lubricated. Professionals advise using non-stick models, or inject a little olive (odorless) oil directly into the dough. A set of components will be dietary for such baking – you can use healthy flour (i.e., not wheat), replace milk with other liquid, reduce the number of eggs, and be sure to remove the main excess product – granulated sugar.

A couple of basic nuances of diet pancakes:

• With regard to baking, the word “dietary” is not a synonym for the word “harmless” – the calorie content of pancakes can be standard, but the degree of benefit for the body will increase due to a change in the quality of components.
• Want to reduce the number of eggs but not lose the elasticity of the pancake dough? Take a tablespoon of flaxseed and soak under boiling water for a quarter of an hour. The resulting jelly-like mass will replace beaten eggs.
• The amount of sugar for diet pancakes should be minimal, as this is the most harmful component of the test. Alternative – a spoonful of honey or a drop of stevia.
• Dietary products can be made if we take only proteins from eggs (such a move is popular in fitness baking, i.e., without carbohydrates) – they have a low calorie content, are free of fat and are not dangerous for the figure.

On kefir

When replacing milk with kefir, the structure of the dough for pancakes changes in the direction of increasing density and some rubberiness. They turn out more magnificent than classic dairy ones, but at the same time the taste becomes more fresh, and may have a sour note. By calorie diet pancakes on kefir are similar to dairy, and if you take a low-fat product – a little easier. Similarly, you can cook on sour milk, fermented baked milk, snowball, bifidka, sourdough, drinking yogurt (meaning natural, without sweeteners), etc..

On the water

If classic pancakes scare you first of all with rich milk, you can make a replacement for water – pure or mineral. With the latter, they will become more airy, get a lot of bubbles when frying. Dietary pancakes on water are suitable for people with lactose intolerance and small children, but they have an important nuance – they break very easily. For splendor, you can use yeast, but experts advise soda – it does less harm to the figure. Keep in mind that flour for such diet pancakes needs a little more than for dairy.

No flour

The main energy value in pancakes is flour – a product that cannot be called dietary. You can simply refuse wheat (especially the highest grade, “empty”), but you can learn how to cook diet pancakes without flour. This loose component is partially or completely replaced:

• starch;
• semolina;
• bran;
• cereal (oatmeal, rice, buckwheat, etc.).

From the standpoint of benefit, semolina is the most unfortunate option, since it is the same “empty” wheat, almost flour, only a little more coarse grinding. It is also cleaned almost as much as possible, so there is no value in it. Starch, bran and cereal are the most successful dietary options for replacing flour, but the last product will have to be chopped, otherwise the structure of your diet pancakes will be rough. Experts recommend combining the listed three to achieve a tasty and successful-looking result.

In milk

You can even use the traditional recipe that you are used to, without giving up your favorite taste, but the fat is reduced to zero, the number of eggs is necessarily reduced, and sugar is removed. Dietary pancakes on milk are obtained if it has a minimum percentage of fat, and for a more obvious reduction in calorie content, experts advise diluting it with water.

Diet Pancake Recipe

You will learn how to masterfully cook healthy pastries by familiarizing yourself with the step-by-step recipes listed below. They are as diverse as possible in terms of the set of components and the potential outcome (taste, appearance, structure), and to ensure that the idea is guaranteed to succeed, each diet pancake recipe is accompanied by a photo demonstrating what you should get.

Oat pancakes

• Cooking time: 20 min.
• Servings Per Container: 5 Persons.
• Calorie dishes: 726 kcal.
• Destination: for breakfast.
• Kitchen: home.
• Difficulty: easy.

Losing weight is not so difficult if you have oatmeal pancakes at home. They do not go against the diet, because low-calorie and not fatty at all, lacking sugar. If you want stuffing with them, grate the apple and sweat with a spoonful of cinnamon for several minutes. Oatmeal gives a bitter taste to pancakes, so you can combine it with rice or buckwheat. In the absence of kefir, dilute 2 tbsp. l sour cream (10%) with warm water until the same volume of liquid is obtained. How to cook this treat, describes this recipe step by step.

Ingredients:

• kefir – a glass;
• water – 100 ml;
• oatmeal – a glass;
• eggs (protein) – 2 pcs.;
• olive oil – 1 tbsp. l .;
• baking powder – 1 tsp;
• salt;
• vanillin.

Cooking method:

1. Turn chilled proteins into foam with a whisk.
2. Mix dry and liquid components (except eggs) in different bowls.
3. Gently pour the liquid mixture into dry – so the working mass will get a homogeneous structure.
4. The last to introduce proteins, trying so that they do not lose much in splendor.
5. Without letting the mass stand, start baking pancakes.

Linseed Pancakes

• Cooking time: 45 min.
• Servings Per Container: 5 Persons.
• Calorie dishes: 574 kcal.
• Destination: for breakfast.
• Kitchen: home.
• Difficulty: easy.

This recipe is for everybody, since linseed flour gives the viscosity of the dough and density, baking is not as thin and delicate as in the classical technology. Linen flour pancakes resemble pancakes or American pancakes, but in appearance and taste they are absolutely Russian. If you like the result and you do not make sure that the dishes are exclusively dietary, you can try these pancakes with homemade sour cream and herbs – you will be struck by the taste combination! In the absence of flour, flaxseed can be ground.

Ingredients:

• milk 0.5% – 140 ml;
• kefir 0.1% – 190 ml;
• linseed flour – 125 g;
• egg white – 2 pcs.;
• a pinch of salt;
• sunflower oil – 1 tbsp. l .;
• baking soda – 1/3 tsp.

Cooking method:

1. Beat whites with salt, add oil and other fluids.
2. Pour soda into kefir.
3. Inject teaspoons of flour, gently whipping the base with a fork. The mass should not be too fluid, closer to the fritters.
4. A small nuance: when the liquid and dry components are combined, leave the pancake dough to stand for a quarter of an hour.
5. Pour the working mass onto a heated pan, level it with a silicone spatula or spoon. Layer is not too thin..
6. Fry these diet kefir pancakes for losing weight on each side until dark.

Flourless Oatmeal Pancakes

• Cooking time: 50 min..
• Servings Per Container: 5 Persons.
• Calorie dishes: 559 kcal.
• Destination: for breakfast.
• Kitchen: home.
• Difficulty: easy.

If you can say “delicious” about Hercules, these dietary oatmeal pancakes have a chance you will like it. Outwardly they are absolutely classic, even the filling in them can be wrapped without problems: they will not tear, bend easily. On the palate, their dietary nature is also almost not given out, except for the reduced sweetness and a touch of oat due to cereal. You will need to grind this component (a coffee grinder will do), and if you have thin flakes such as Nordic that do not boil, you can simply knead them.

Ingredients:

• oatmeal – a glass;
• milk 0.5% – 200 ml;
• water – 200 ml;
• egg 2 cat .;
• ground cinnamon;
• honey – 1 tsp;
• salt – 0.5 tsp;
• vegetable oil – 5 ml.

Cooking method:

1. Pour oatmeal with warm (warm up to 40 degrees) milk. Pour a pinch of cinnamon, stir, let stand for half an hour.
2. Swollen soft mass is the basis of future pancakes. To it you need to add water (pour in portions while mixing), egg, honey, salt.
3. You can fry diet oatmeal pancakes as classic: lightly grease the bottom of the pan with oil before the first serving, turn over when the dough is fully set.

Pancakes with bran

• Cooking time: 35 minutes.
• Servings Per Container: 5 Persons.
• Calorie dishes: 429 kcal.
• Destination: for breakfast.
• Kitchen: home.
• Difficulty: easy.

Bran pancakes are very popular in the Ducan diet, where they are prepared on the basis of eggs and mixed in equal proportions (about 2 tbsp. L.) Bran with mashed cottage cheese. It turns out dense pancakes, which are convenient to impose a filling, or use them as a side dish for vegetables. If you diversify the recipe a little with milk and buckwheat flour, you will get thinner, less dense, but very tasty diet pancakes that go well with the filling of grated apple and cinnamon.

Ingredients:

• bran – 4 tbsp. l .;
• low fat soft cottage cheese – 50 g;
• egg;
• skim milk – 200 ml;
• baking powder – 1/2 tsp;
• buckwheat flour – 3 tbsp. l .;
• salt;
• olive oil – 5 ml.

Cooking method:

1. Shake all dry products together, especially trying to distribute the baking powder.
2. Warm milk, add to them, immediately starting to mix. Let stand a little.
3. Pour in beaten egg mass, introduce curd.
4. Stir well to get a thick mixture.
5. Fry, barely lubricating the bottom of the pan before the very first pancake.

Fitness pancakes

• Cooking time: 50 min..
• Servings Per Container: 5 Persons.
• Calorie dishes: 812 kcal.
• Destination: for breakfast.
• Kitchen: home.
• Difficulty: easy.

When the fashion for healthy eating reached its climax, recipes for fitness pancakes began to appear. Their key difference from traditional ones is the protein basis, therefore, the alternative name for such pancakes is protein. Cooking them according to the classic recipe is made from egg whites, cottage cheese (minimum or zero fat content) or chicken, special protein powder and cereal (mainly oatmeal). You can use a banana (for sweet pancakes), coconut. All of them are similar in density and shape to pancakes – that is, the filling cannot be wrapped in them.

Ingredients:

• egg whites – 2 pcs.;
• chicken fillet – 350 g;
• oat flakes – 1/2 cup;
• fat-free kefir – 100 ml;
• greenery;
• salt.

Cooking method:

1. Prepare a base for pancakes, pouring kefir flakes.
2. Cut and roll the chicken in a blender – you need a very soft mass, not minced meat from a meat grinder. If there is protein powder, add a couple of spoons, but without it, your diet pancakes will be delicious.
3. Mix all foods, fry diet pancakes in a non-stick pan, set medium heat.

Wholemeal Pancake Recipe

• Cooking time: 25 min..
• Servings Per Container: 5 Persons.
• Calorie dishes: 1017 kcal.
• Destination: for breakfast.
• Kitchen: home.
• Difficulty: easy.

Women on a diet will benefit from a recipe for pancakes that are baked with rice and whole grain flour. Making them only on the last one is more difficult than on the combined version, since the dough will be very dense, heavy, and it will have a peculiar aftertaste that does not appeal to everyone. The rice component makes the baking easy, so these whole-grain kefir pancakes are tender and lush.

Ingredients:

• whole grain flour – 1/2 cup;
• rice flour – 1/2 cup;
• kefir – 200 ml;
• honey – 1 tsp;
• egg;
• salt – 1/2 tsp;
• olive oil – 1 tsp.

Cooking method:

1. Beat honey with egg, slightly heating them (only to make honey more liquid).
2. Pour kefir, oil.
3. Add salt, both types of flour.
4. Stir, fry thin pancakes in a dry pan.

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.