How to cook pp pancakes - 16 recipes for losing weight using different flours + calorie content and dietary supplements

Do you like pancakes, but don't want to harm your figure? You are right on target. PP pancakes - 16 recipes for every taste: today we are making light baking in a frying pan from various healthy flours. Oatmeal, rice, corn, buckwheat. All of them comply with the principles of proper nutrition.

You will find recipes using kefir and milk, as well as dietary curd, vegetable, and flaxseed recipes. There will be enough goodies for everyone. Want gluten free? Please. With cabbage or with protein? Easily! And it’s especially nice that quick pp pancakes are suitable during weight loss.

Main rules!

• Eat pancakes in the morning.
• Count calories and nutritional supplements to control your diet.
• You can also enjoy this carbohydrate recipe after your workout.

You will need pp-casseroles, cheesecakes in a frying pan and in the oven, and wonderful banana pancakes.

For sweet versions we use ultra-sweet stevia syrup: buy with 5% discount.

Select the pancakes you need in the table of contents. For convenience, calories per 100 grams are indicated at the end of the name.

We calculated the calorie content and nutritional value. Taste life hacks have been declassified. The best collection of PP goodies - for you!

PP pancakes - recipe with oatmeal: 220 kcal

Oatmeal pancakes, the recipe for which opens the selection, are a balanced dream for a nutritionist and cook. Vitamins, fiber, satiety and good dough adhesion due to gluten. Need to cook!

Ingredients for 5 pieces:

• Flour (oatmeal) - 120 g
• Flour (wheat, premium) - 2 tbsp. spoons
• Milk, 1% – 180 ml
• Egg - 1 large
• Sucrose - equivalent to 1 tbsp. spoons of sugar
• Salt - to taste
• Vegetable oil - 1 tbsp. spoons
• Baking powder - 1 teaspoon

Yield: about 430 g

Calorie content and BJU per 100 g:

• Calories - 220 kcal
• Proteins - 8.8 g
• Fat - 8.6 g
• Carbohydrates - 26.8 g

1 pancake – 86 kcal

Preparation.

Combine egg, sweetener, salt, baking powder in a bowl. Beat, add milk, continuing to work with a whisk or blender. Add oatmeal and wheat flour in portions.

Add oil and stir. Thick and flowing dough is what we need.

Pour a ladle of batter into an oiled hot frying pan. Fry for 1-1.5 minutes on each side. Simple, quick and delicious recipe!

How to make oatmeal at home?

Place 100 g of instant Hercules flakes into the blender bowl and grind, shaking occasionally, at maximum speed. Sift the resulting flour through a sieve and grind the remaining large pieces in a blender again.

Pancakes for athletes and their combination with proper nutrition

Proper nutrition is the general name for a diet system. For each target area there is its own diet, which is based on one or another proportional ratio of proteins-carbohydrates-fats.

There are certain rules that are inherent in all sports diet regimes. They include: avoiding “empty” carbohydrates (baked goods and sweets), eating the right fats, increasing the amount of protein in the diet and drinking plenty of fluids.

How to cook oatmeal pancake in a frying pan: 199 kcal

Let's make oatmeal pancake, revered by PP people, straight from the flakes. We use a minimum of ingredients and completely dispense with frying oil. Losing weight and taking care of your health is, first of all, the simplicity of the recipes.

Ingredients:

• Eggs - 2 pcs.
• Milk, 1% - 30 ml
• Oatmeal - 3 tbsp. spoons
• Salt - to taste

Yield: about 220 g

Calorie content and BJU per 100 g:

• Calories - 198.7 kcal
• Proteins - 12.6 g
• Fat - 8.2 g
• Carbohydrates - 17.8 g

Half an oatmeal pancake per serving – 110 kcal

Even a schoolboy can handle the preparation.

1. Combine eggs, salt, milk, and oatmeal in one container.
2. Mix and place in a cold frying pan. Note: a rare case for pancake baking!
3. Fry over medium heat for 3-4 minutes on each side.

While the household washes their hands, breakfast is ready.

PP fillings for oatmeal pancakes for every taste

Does your mood change? Mix the fillings for a classic pancake in the PP menu.

1. Lettuce leaves, pieces of boiled chicken and tomato slices. Hit for weight loss!
2. A spread of tomatoes and herbs crushed in a blender, and on top - pieces of chicken, boiled mushrooms, tomato slices and cheese sprinkles. A couple of minutes in the microwave - oatmeal turns into a delicious pizza!
3. Sprinkle grated cheese over the still frying oatmeal. Fold the finished one in half with the melted filling inside. Why not a recipe for healthy flatbread based on Georgian motifs?!
4. A spread of homogeneous cottage cheese and berry puree from a blender. Cherries, currants, blueberries: whatever is in the freezer. A juicy delicacy with proper nutrition.
5. Melt a piece of dark chocolate. How to choose the best of the useful ones - read here. Lubricate the oatmeal with the mixture. Top with banana slices. Let's roll it up. Here it is, a wonderful pp dessert!

Oatmeal - a classic breakfast recipe for weight loss

4 more unsweetened protein fillings for pp recipes

Healthy oatmeal pancake made from oat flour for PP

For those who are watching their figure, I offer one very tasty and simple recipe. It will require oatmeal, but you can make it at home yourself: grind the oats in a blender or coffee grinder. You can eat baked oatmeal pancakes for breakfast or save a couple for a lunch snack. They quickly satisfy your hunger, but without harming your slimness.

Compound:

• 2 tbsp. oatmeal;
• 2 chicken eggs;
• salt to taste.

How to cook:

Pour oatmeal into a bowl and crack a chicken egg into it. From the second egg you only need the white, the yolk is not needed. Pour the white into the egg mixture and stir with a whisk. The mixture should be a little thick. Salt it to taste.

Heat a non-stick frying pan over medium heat. Then pour the dough onto the hot surface, smooth it out and cover the utensil with a lid. Fry until the mixture thickens completely. Turn the pancake over to the other side and fry for another 2 minutes. Remove the treat and place on a flat plate. If desired, add any filling to your taste: fresh berries, low-fat cottage cheese, apple pieces. Bon appetit!

On a note! Use a fork or whisk to mix the ingredients. There is no need to beat the mixture with a blender.

Are you having trouble losing weight?
Answer 8 questions and find out why you can't lose weight.

Test for women

Test for men

Diet pancakes with rice flour: 101 kcal

Thin, flexible and smooth, do not tear, make great friends with the filling. And gluten-free: yes, rice pancakes have advantages. Their recipe is incredibly simple.

For 10-12 pancakes:

• Milk – 200 ml
• Water (warm) – 500 ml
• Rice flour - 320 g
• Soda - 1 teaspoon
• Eggs (large) - 3 pcs.
• Salt - to taste

Calorie content and BJU per 100 g:

• Calories - 101 kcal
• Proteins - 4 g
• Fat - 1.6 g
• Carbohydrates - 21 g

How to do it.

1. Eggs, milk, water - in a deep bowl. Beat slightly with a whisk, add soda and salt.
2. Continuing to stir, add flour in portions.
3. Scoop it with a ladle and into the frying pan.
4. Fry for 1-1.5 minutes on each side.

Rice pancakes are ready. Gluten free, quick fix.

Important!

Rice flour is appealing to gluten-free dieters. It makes portioned baked goods thin and elastic. However, of all types of flour for PP, it is the least healthy. Low in dietary fiber, high in calories and carbohydrates. In addition, Chinese rice is accused of high lead content.

Pay more attention to products made from wheat flour. For gluten-free people - from corn, buckwheat and chickpeas.

The benefits and harms of pancakes

The main danger in this dish during a diet (and weight loss in general) is its calorie content, mainly due to the presence of flour in the recipe. Traditionally, this is wheat, considered “useless” for the body, since it is deprived of all the beneficial properties inherent in the grain due to too thorough cleaning. All that remains are fast carbohydrates, which provoke sharp rises in sugar, and they already hit the figure. Wheat flour is especially dangerous from this position in the diet of diabetics.

Where else are the benefits and harms of pancakes? Contains:

• Sugar is a prohibited product on all diets, which also adds calories to them.
• The oil in which pancakes are fried adds calories and unhealthy fats, especially if it is sunflower.
• Yeast – present in some pancake recipes, is also prohibited in all diets, because provoke fermentation in the intestines.
• Milk is definitely a healthy product due to its high proportion of calcium, but lactose, which is sugar, is not good for your figure.
• Eggs – in moderation, are needed by the body as a source of protein.

PP pancakes made from whole grain flour - recipe “Custard”: 148 kcal

All culinary experts love CZ flour. More fiber, vitamins, minerals and lower glycemic index. Products made from it allow you to enjoy delicious food and support the functioning of the digestive system, nourishing health and improving metabolism.

The custard cooking method is simple and fast. The rounds come out tender, thin, openwork, do not tear or crumble. And the neighbors will come running to the scents!

Ingredients for 6-7 pieces:

• Kefir, 2% – 250 ml
• Flour (wheat, whole grain) - 140 g
• Egg - 1 pc.
• Water (boiling water) – 180-200 ml
• Salt - a pinch
• Soda - ½ teaspoon
• Vegetable oil - 1.5 tbsp. spoons
• Sweetener - to taste

Yield - 680 g

Calorie content and BJU per 100 g:

• Calories - 148.1 kcal
• Proteins - 5.9 g
• Fat - 7.4 g
• Carbohydrates - 14.3 g

1 pancake - about 134 kcal

Cooking with photos step by step.

1. Combine and beat the egg, salt, sweetener.
2. Add kefir, soda, flour and continue whisking until smooth.
3. Pour boiling water in small portions. So that the consistency of the mass resembles liquid sour cream. The final component is vegetable oil and stir again.
4. Now you need to scoop the dough with a ladle and pour it into a hot frying pan. A minute on medium heat for each side.

Here it is, a luxurious delicacy for literate pp-ers!

Did you know that wholemeal wholemeal wheat flour is the leader in vitamins and minerals? Superior to other wheat, rice, corn, rye and oatmeal.

Dietary pancakes for weight loss - recipe using oatmeal water

For preparation you will need coarsely ground flakes such as Hercules. They contain dietary fiber that promotes weight loss: they cleanse the intestinal walls of toxic compounds and improve the digestive process. The calorie content of 1 pancake is 90 kcal.

Compound:

• 3 tbsp. oatmeal;
• 3 tbsp. water;
• a pinch of soda;
• salt.

How to cook:

Grind the oatmeal flakes in a coffee grinder to obtain fine crumbs. There is no need to grind it until it becomes flour, otherwise it will not be so useful. Pour the chopped oatmeal into a bowl, add water, stir. You should end up with a mixture of creamy consistency.

Add soda to the mixture and stir again. Heat a non-stick frying pan. Pour the dough evenly onto it and fry until golden brown on each side for 1-2 minutes.

On a note! To prevent the finished pancakes from becoming airy and hardening, cover them with a towel or cling film after removing.

PP pancakes with kefir - recipe with photos for losing weight: 139 kcal

Another classic version of the right pancakes. The usual flour here is wheat. But for a healthy menu and for weight loss, we take whole grains. With it there will be more fiber, and the glycemic index of the treat will be lower.

Cooking method: custard.

You can't do without hot water. Let's repeat our grandmothers' recipe with benefit!

Ingredients (for 12 pieces):

• Flour (oatmeal) – 50 g
• Flour (wheat, whole grain) - 50 g
• Egg - 1 pc.
• Kefir (fat content 2.5%) - 250 g
• Hot (almost boiling water) water - 200 ml
• Soda - ½ teaspoon
• Vegetable oil - 10 ml
• Salt - a pinch (or none at all)

Calorie content and BJU per 100 g:

• Calories - 138.5 kcal
• Proteins - 6 g
• Fats - 6 g
• Carbohydrates - 16.5 g

One pancake - 52 kcal

How to cook? Simple and fun!

1. In a deep bowl, combine kefir, hot water, all the flour and soda. While stirring with a whisk, bubbles become visible. This is slaked soda, which will add delicacy to the pancakes.
2. Add egg, butter, salt to the dough and shake again until smooth. Place in a warm place for 20 minutes.
3. Bake by preheating the pan over low heat. You need to turn it over when the surface becomes dull and slightly yellow.

It’s amazing how good these oatmeal-wheat PP pancakes are! Although you can’t call them very small. You can even wrap a voluminous meat filling in each one.

Classic recipe

Pancakes made from durum wheat flour taste most like classic pancakes. These pancakes are filling and relieve hunger for a long time, preventing weight gain.

• Durum wheat flour - 0.5 tbsp.
• Low fat milk - 1 tbsp.
• Salt, sugar - to taste.

If desired, you can add cinnamon, nutmeg or a little vanillin to the dough to give simple pancakes an unusual taste.

Dissolve sugar and salt in warm milk, add flour and mix well until smooth. Heat a non-stick frying pan. Bake on both sides until golden brown.

Curd pancakes with milk: 182 kcal

There is nothing new in preparing the recipe, but it has a nutritious protein composition.

For 12 pieces you need:

• Cottage cheese, 5% - 250 g
• Eggs - 3 pcs.
• Milk – 300 ml
• Sucrose - like 3 tbsp. spoons of sugar
• Salt - 1 teaspoon (flat)
• White wheat flour - 160-180 g (taking into account the consistency of the dough)
• Vegetable oil - 2 tbsp. spoons
• Soda - 1 teaspoon (quench with vinegar)

Yield - 970 g

Calorie content and BJU per 100 g:

• Calories - 181.7 kcal
• Proteins - 11.2 g
• Fat - 9.1 g
• Carbohydrates - 13.5 g

One pancake - 144.8 kcal

We cook without any special tricks, except for one.

1. The cottage cheese must be ground in a blender. It is better to do this with eggs - until there is not a lump left.
2. Add milk, sweetener, salt. Mix.
3. We extinguish the soda, add it to the dough and begin to add sifted flour in portions. At the end add oil.
4. As soon as you get “thick sour cream”, you can fry. On both sides until golden brown, in a heated frying pan.

A very tasty recipe for healthy eating!

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.

Pancakes with buckwheat flour without eggs and milk: 161 kcal

Buckwheat will always help if you want a gluten-free treat. Profitable and healthy flour from both fried and green cereals. And this pancake recipe also contains no milk or eggs. Do you think it won't work? You are wrong! It will turn out amazing.

Ingredients:

• Flour (green buckwheat) - ½ cup
• Water - 1 glass
• Soda - on the tip of a teaspoon
• Salt - a pinch
• Apple cider vinegar (6%, can be replaced with lemon juice) - ½ teaspoon
• Sweetener - to taste

Calorie content and BJU per 100 g:

• Calories - 161 kcal
• Proteins - 5.9 g
• Fat - 1.7 g
• Carbohydrates - 30.5 g

Secrets of the experienced!

Coffee grinder and green buckwheat. That's all you need to make flour at home.

If you like plant-based milk, bookmark these pancakes. The recipe is very tasty and made with almond or coconut milk.

Cooking step by step.

1. Place flour in a bowl. Add water to it in a thin stream. We constantly work with a whisk, bringing it to homogeneity.
2. Add salt and sweetener, shake and place in a warm place for 15 minutes.
3. We extinguish the soda with vinegar and add it to the dough.
4. Stir and fry as usual, first heating the pan. The first side will take up to 3 minutes. For the second - 1-2 minutes.

Gluten-free golden brown pancakes are ready! PP recipe for all 100, and also for weight loss and allergies.

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 banana pancakes - without flour and milk: 162 kcal

A beginner pp student immediately falls in love with bananas. Still would! Inulin is healthy, sweet, and makes baked goods stick well together. Let's prepare an excellent pancake delicacy with banana.

For 12 pancakes (12 cm in diameter):

• Oatmeal (instant) - 1 cup
• Egg - 1 large
• Water – 300 ml
• Banana - 1 large (100 g)
• Olive oil - up to 2 tbsp. spoons
• Salt

Calorie content and BJU per 100 g:

• Calories - 162.4 kcal
• Proteins - 6.4 g
• Fat - 5.8 g
• Carbohydrates - 21.1 g

If the blender is powerful (from 800 W), take oatmeal for long cooking.

How we make banana PP pancakes.

1. Mix all dough components in a blender. Smooth, homogeneous, it just begs to become a pancake.
2. Fry in a heated frying pan, greasing it with a drop of oil using a brush. Each side - 1 minute.

Fast, useful, great!

The importance of proper nutrition in sports

Proper nutrition and following a diet is a great way to improve your health and improve your metabolism (bring it to a high level). It is worth understanding that a healthy lifestyle also includes other areas of activity: regular physical activity, self-development and communication with people.

An integrated approach: proper nutrition and systematic physical activity provide the necessary soil for muscle growth, burning excess fat and acquiring excellent physical shape.

White cabbage pancakes with egg: 98 kcal

The fiber-rich queen of the vegetable garden is in the pancake recipe. Tender, appetizing, amazingly simple. Cabbage is good everywhere!

Ingredients:

• White cabbage – 700 g
• Eggs - 3 large
• Whole grain wheat flour - 100 g
• Rice flour - 50 g
• Vegetable oil and brush - for frying
• Salt, ground black pepper, spices - to taste

Calorie content and BJU per 100 g:

• Calories - 97.5 kcal
• Proteins - 4 g
• Fats - 1.5 g
• Carbohydrates - 17 g

Cooking with photos step by step.

Once again, the blender is our main assistant in the recipe. We cut the cabbage and place it in a bowl along with the eggs, salt and pepper. Grind into a fine-grained puree. Add flour in portions and mix well.

If you want thin pancakes, add a little water. This will make the dough more flexible.

Place a portion of the dough into a greased frying pan and smooth it out with a spatula. Fry over low heat until the product sets. It should become matte on the surface. Before turning the pancake over to the other side, grease it with oil using a brush.

Using the same principle, we make pp pancakes with other fibrous vegetables, including broccoli. Do not spare the greens, aromatic seasonings and a little diligence when turning the products.

Protein pancakes

A dish made according to this recipe will appeal to fans of sports nutrition. Protein pancakes diversify your diet and make up for the lack of protein in it.

The following ingredients will be required:

• 100 g milk;
• 36 g protein powder;
• 1 egg;
• 1 protein.

Cooking method:

1. In a separate bowl, beat the egg and white. Pour in the protein and mix thoroughly.
2. Warm milk to room temperature. Pour into the protein mixture in a thin stream and mix again.
3. Bake the pancakes on both sides in a non-stick frying pan until they are lightly browned.
4. Dessert prepared without oil turns out a bit dry. It is better to serve it with low-calorie jam or natural yogurt without additives. You can put fresh berries and banana slices on top.

Cauliflower pancakes - recipe with kefir: 114 kcal

And here is another cabbage option. Lush, satisfying and nutritious, reminiscent of an omelette or a light flatbread. Men and children like it. Everyone is asking for more!

By the way, proper nutrition works great for weight loss precisely because you can cook healthy meals for the whole family. The husband and baby are only happy when the mother takes on the figure, armed with PP.

Ingredients for 5-6 pieces:

• Cauliflower – 100 g
• Kefir – 350 ml
• Flour (wheat, premium) - 90 g
• Semolina - 50 g
• Egg - 1 pc.
• Turmeric - ½ teaspoon
• Salt, ground black pepper - to taste

Yield: about 700 g

Calorie content and BJU per 100 g:

• Calories - 113.8 kcal
• Proteins - 4.6 g
• Fat - 2.2 g
• Carbohydrates - 18.9 g

Preparing a cabbage pancake for the PP menu.

1. We combine everything except the vegetable. Whisk until smooth.
2. Three cabbage on a fine grater. Add it to the dough and shake it up. You can do everything right away in a stationary blender with a bowl.
3. Let the dough rest for 20 minutes at room temperature.
4. Bake in a small frying pan, heated and greased. Low heat is our everything. And also careful distribution of the thick dough from the center to the sides. How little is needed for curvaceous handsome men to succeed!
5. We wait until the first side is browned and carefully turn it over with two spatulas.

An extremely tasty option! Pamper yourself 1-2 times a week, for breakfast. Very tasty with a sauce of sour cream, garlic and herbs.

The secret to baking with vegetables!

Before frying each pancake, stir the dough.

Attention!

Recipe with semolina and premium flour. Those who are categorically against it, move on. And we believe that for variety you can use these products in dishes that contain a lot of vegetable fiber and enough protein.

You can bake this deliciousness with whole grain wheat. Or add bran, ground in a coffee grinder, to the flour.

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.

Onion pancakes - recipe with photo: 157 kcal

Ingredients:

• Eggs - 2 pcs.
• Flour (wheat, tsz) - 220-250 g
• Water – 250 ml
• Milk, 1% – 250 ml
• Vegetable oil - 2 tbsp. spoons
• White onions - 1-2 pcs. (up to 200 g)
• Salt - ½ teaspoon
• Sugar - 1 tbsp. spoon (or sucrose to taste)
• Sour cream, 10% - 1 tbsp. spoon
• Soda - ½ teaspoon

Output - up to 1.1 kg

Calorie content and BJU per 100 g:

• Calories - 157.3 kcal
• Proteins - 6.3 g
• Fat - 6.6 g
• Carbohydrates - 18.1 g

How to do it.

First, you repeat everything as usual in pancake recipes. And at the end of preparing the dough, add onion pulp. We make it in a blender at maximum speed. Stir and fry, preheating the pan.

The process is elementary, well understood with step-by-step photos below. And the result is incomparable!

These pancakes can easily be made into excellent snack rolls. Use whatever you like.

1. For spreading, low-calorie sauce with yogurt or tomato puree with herbs and spices.
2. Or finely chopped minced meat and any pate for a thin layer of filling. Distributed, wrapped, cut into 4-5 cm lengths - let's help ourselves!

Advice from experienced pp specialists

• Any baked goods, even baked goods, should be eaten only in the first half of the day. Especially if you are losing weight.
• You need to think about the filling and additives, because pouring the most low-calorie and healthy pancakes with melted butter, condensed milk or sugar syrup can “kill in the bud” the whole idea of ​​a proper breakfast.
• Honey, maple syrup, banana-apple puree, curd and sour cream, strawberry-honey jam or regular yogurt with the addition of lemon zest and stevia are best suited for such baked goods.
• You can wrap such pancakes with fillings, for example, boiled chicken fillet and vegetables, mushrooms, red fish with curd mass and herbs - there are hundreds of options!

Zucchini pancakes - recipe for losing weight: 144 kcal

When it comes to low-calorie dishes with vegetables, zucchini is a must. An ideal choice for pancakes, pancakes and muffins. And what kind of pancake cake can you build - you'll rock it! And all this in strict principles of proper nutrition. Let's learn!

For 2 servings:

• Flour (wheat, whole grain) - 80-90 g
• Egg - 1 large
• Kefir (or milk) – 100 ml
• Zucchini - 350-400 g
• Parsley (greens) - several sprigs
• Vegetable oil (deodorized) - 1 tbsp. spoon
• Salt - ½ teaspoon

For the sauce:

• Dill - a couple of sprigs
• Garlic - 1-2 cloves
• Sour cream - 100-150 ml

Calorie content and BJU per 100 g (without sauce):

• Calories - 143.8 kcal
• Proteins - 6 g
• Fat - 5.4 g
• Carbohydrates - 17.7 g

How to cook with photos step by step.

Wash the zucchini, but do not peel it. Three on a coarse grater. Chop the greens (only the thin part of the branches).

Beat eggs with salt. Add milk. Add sifted flour in portions. We are in no hurry here: we constantly evaluate the texture. Our goal is homogeneous “thick sour cream.”

Again, add the zucchini and herbs in portions. Mix the vegetables into the dough with a spatula in a circle. At the end - oil and work with a spatula again.

We bake vegetable pancakes in a frying pan up to 18 cm in diameter. Heating is low. Place the dough in the middle and spread it in all directions with a spatula. We take a closer look at the surface: when there are no damp areas left, you can turn it over.

It’s not for nothing that extremely tasty low-calorie pancakes excite the appetite even in the photo. You will learn on the first try!

PP pancakes with banana. Banana pancakes: a quick and healthy snack with just two ingredients

50 Best Low-Carb Foods, Plus Recipe Ideas and Tips

When you really want to eat, there is no time for complex culinary experiments. Having run home after work or school, with your last meal about 5 hours ago, you are unlikely to start cooking paella. At most, eat all its components along the way. More likely, a loaf of bread and good old (high-calorie!) sandwiches will end up in an empty stomach. Butter and sausage aside! We'll show you the simplest recipe for a nutritious snack that can be prepared in a couple of minutes from just two ingredients. And at the same time you won’t gain extra pounds. Meet banana pancakes as a quick and healthy snack. This recipe initially became popular on health and fitness blogs as a low-calorie protein dish. Its preparation will require much less hassle than its flour counterparts, so this is an excellent lazy breakfast option for the whole family. Ingredients (for a serving of 8 pancakes): • 1 banana • 2 large eggs Optional: • Half a teaspoon of soda (for fluffiness of the pancakes) • 1 tablespoon cocoa powder • 1 tablespoon honey 1. Cut the banana into large pieces and crush it until it becomes a paste (without large lumps). 2. If desired, add a little soda to make the pancakes fluffy, as well as cocoa powder, vanillin, honey or other sweeteners to taste. 3. Beat the egg whites and yolks until smooth and add it to the banana “dough.” 4. Beat the ingredients together. The resulting “dough” will be liquid, like an omelette mixture. Don't be alarmed, this is normal. 5. Heat a frying pan over medium heat. Add some oil. 6. Pour the dough into the pan. 1 pancake = 2 tablespoons of dough. 7. Fry for 1 minute and turn over. 8. Fry on the reverse side for a minute. Repeat the procedure one or two more times until golden brown. 9. Ready-made pancakes can be topped with jam, syrup or hot chocolate. True, thereby depriving the dish of its “dietary” status. But what wouldn’t you sacrifice for a delicious breakfast? 10. Bon appetit!

Eggless Cornmeal Quinoa Pancakes - BGBK

A special recipe for restrictive diets. Fans of proper nutrition are looking at the modern anti-aging menu, superfoods and potentially harmful products.

Gluten-free, dairy-free and GBC menus are indispensable without new healthy ingredients. Explore plant-based milks, cereals, seeds, and PP thickeners with soluble fiber like psyllium.

We have already praised this pancake in a selection of pancakes for weight loss.

We've done it many times. And the best part is that the recipe can be made using buckwheat flour instead of overseas quinoa.

Let's take:

• Corn flour - 100 g
• Coconut milk – 50 ml
• Water (dilute milk) - 150 ml
• Quinoa (soaked overnight) - 80 ml
• Corn starch - 1 tbsp. well heaped spoon
• Flax (soaked in water) - 2 tbsp. spoons
• Salt - on the tip of a teaspoon
• Vegetable oil (optional) - 1 tbsp. spoon
• Soda - ⅓ teaspoon
• Low calorie sucrose

Read how to cook here. You'll get delicious food from the first try!

How to cook pancakes from buckwheat flour on a diet

If you like tender, thin dough, but at the same time you do not want to gain extra pounds on the sides, then cook with buckwheat flour. It contains a lot of healthy fiber, vitamins and minerals, and it tastes pleasant. In addition, the baked goods acquire an appetizing brown color. The recipe is for 8-10 pancakes.

Compound:

• a glass of buckwheat flour;
• 2 eggs;
• 300 ml skim milk;
• soda - on the tip of a knife;
• a pinch of salt;
• tsp olive oil.

How to cook:

Warm the milk slightly to room temperature, break the eggs into it, and mix with a fork. Add salt and soda, pour in olive oil. Add buckwheat flour in small portions with constant stirring.

Bake pancakes in a dry non-stick frying pan, frying for 2-3 minutes on each side. Serve the treat with warm tea. Bon appetit!

Are you having trouble losing weight?

Answer 8 questions and find out why you can't lose weight.

Test for women

Test for men

Flourless Protein Pancakes: 58 g protein

Are you sitting in the evening and want something tasty? Keep the recipe protein-heavy without adding carbs. The dish is akin to pancakes - fluffy, filling, dessert-like pancakes.

Needed:

• Chicken egg whites - 4 pcs.
• Protein - 2-2.5 scoops
• Olive oil - 1 tbsp. spoon

Calorie content and BJU for the entire quantity:

• Calorie content - 553 kcal
• Proteins - 58 g
• Fat - 32 g
• Carbohydrates - 6 g

Mix all the ingredients and cook according to the usual algorithm. Fry in medium size, like large pancakes.

Add your favorite accents. Lemon juice, cinnamon, stevia with vanilla flavor. Usually the sweetness from the protein is enough. But for inveterate sweet tooths it may not be enough.

The recipe is easy to change. Take the eggs whole and do not add oil. Or cook it with milk. Here are the ingredients:

• Protein - 3 tbsp. spoons, low-fat milk - 150 ml, egg white - 2 pcs.

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.

Pancakes made from flaxseed flour - also PP

Flax seeds are infrequent guests on our table. There are special subtleties with this product. But the flour made from them really gives the products a pleasant tenderness. We have already prepared with the guidance of the video recipe below.

Moderately thin, tasty, rosy, practically unbreakable. Handsome guys will delight you. But instead of sugar, use a neutral, non-carb sweetener.

Needed:

• Milk, 2.5% - 1 cup (250 ml)
• Eggs - 2 pcs.
• Wheat flour - 5 tbsp. spoons
• Flaxseed flour - 4 tbsp. spoons
• Boiling water - ½ cup (125 ml)
• Vegetable oil - 2 tbsp. spoons
• Sugar - 2 tbsp. spoons or sucrose to taste
• Baking powder - 1 teaspoon ½ teaspoon baking soda, quenched with vinegar
• Salt to taste

Attention!

There is gluten in the products. The proportions of flour and milk depend on the quality of the flour. Add a little bit.

Delicious low-calorie cookies

But it’s worth keeping in mind that the ingredients in oatmeal cookies are not all harmless to your figure. Therefore, when cooking, replace harmful high-calorie ones with healthy light ones. For example, instead of wheat flour, take oatmeal, change the butter to vegetable oil, and fruits and dried fruits can become sugar.

You can make your own oatmeal. For this you will need a coffee grinder. into which oatmeal is loaded and ground at high speed. Eggs, if needed for a recipe, can be divided into two parts, but for baking, use only the white, since the yolk contains fat.

Low-calorie cookies can be varied by adding nuts. Among the most useful are walnuts, they are also easily available. You can choose dried fruits as a filling. But you should understand that the calorie content of oatmeal cookies will increase at the end. Especially if you overdo it with the amount of these ingredients.

Selection of ingredients

Baking is on the list of prohibited foods when losing weight. It has a very high calorie content and instantly nullifies the results of your efforts. Therefore, classic pancakes and proper nutrition are incompatible things, but with the right approach you can still add them to the menu.

To make a regular dish low-calorie, follow these recommendations:

• Cook with water, kefir or skim milk. It is better to refuse even the minimum fat content in dairy products.
• Reduce the number of eggs by half and separate the whites from the yolks.
• Replace sunflower oil with coconut or olive oil, or better yet, don’t use it at all. To do this, cook in a non-stick pan.
• Replace wheat flour with rice, corn, buckwheat or rye. You can knead the dough from oatmeal and bran.
• Give up sugar. Choose honey, stevia or sweetener as a sweetener.
• Eliminate sour cream, butter, jam and condensed milk. Replace them with diet sauces and jams.
• For filling, choose low-fat cottage cheese, nut butter, hard cheese, vegetables, fruits, fish, boiled chicken or turkey. Do not buy fatty meats and smoked meats.
• Use baking powder instead of yeast.
• Eat pancakes in the morning: this is the best time to eat carbohydrates.
• Control the portion size: do not eat more than two or three pancakes at a time.

It is important to remember: the energy value of a dish is mainly determined by the composition of the filling. Don't forget to count the calories of your ingredients so you don't go overboard. The average is 230-300 kcal per 100 grams.

We have prepared for you some of the most popular recipes for diet pancakes, which are prepared in literally 15 minutes!

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.

Buy organic agave syrup using code AIH7979 and get a 5% discount

Fluffy oat pancakes with apple and cinnamon

Very tasty fluffy pancakes that will conquer you. Tender, airy, aromatic, moderately sweet with a slight apple sourness. An ideal porous structure - this healthy dessert will appeal to both adults and children.

It is better to take the smallest oatmeal flakes, since you will not have to grind them additionally. To make the pancakes less textured, you need to add wheat flour. It is very important to sift it to saturate it with oxygen and add airiness to the dessert. Try to take a sweet and sour apple - it favorably highlights the taste of the sweetish dough and makes it brighter.

You will need:

• oat flakes - 100 gr.;
• flour - 90 gr.;
• butter - 25 gr.;
• sugar - 20 gr.;
• baking powder - 7 g;
• milk - 250 ml;
• chicken egg - 2 pcs.;
• apple - 1 pc.;
• salt - ½ tsp;
• cinnamon - ½ tsp.

Cooking stages.

1. Pour the cereal into a deep bowl, add milk and stir. Leave to swell for 15 minutes.

2. In the microwave, melt the butter in pulses.

3. When the cereal is brewed, break the eggs into them, add melted butter, sugar and salt. Stir lightly.

4. Then add cinnamon and stir again.

5. Now it’s the turn of the sifted flour. Add it and, again, stir everything well. Add baking powder while kneading.

6. Wash and dry the apple. Cut it into small cubes.

7. Place the apple into the dough and stir gently to distribute it evenly.

8. Heat the frying pan and place the pancakes on it.

9. When bubbles start to form, turn over and cook on the other side. Repeat with all the dough.

10. When serving, you can top it with honey or jam.

Lenten oat pancakes with oat milk without eggs

This recipe is a godsend for those who do not consume regular milk. Oat milk and the complete absence of eggs makes the dish lean, but no less tasty. The pancakes come out the most tender, very soft, aromatic, juicy (this is why we add vegetable oil) and do not tear even despite the absence of eggs.

Don't forget to stir the dough periodically. Oat milk, like flour, can settle. Moreover, there are no eggs here. To make the pancakes especially soft, just keep them covered for a while. It is not necessary to coat the frying pan with butter before each pancake, but this can only be learned through experience. For some, the oil in the dough itself is enough. And someone greases the pancakes every three so that they don’t stick to the pan

You will need:

• oat milk - 500 ml;
• flour - 300 gr.;
• boiling water - 1-2 tbsp;
• vegetable oil - 4 tbsp. l.;
• sugar - 1-2 tsp;
• vinegar 9% - 1 tsp;
• salt - ½ tsp;
• soda - ½ tsp.

Cooking stages.

1. Pour milk into the pan, add sugar and salt. Stir with a fork or whisk until the sugar is completely dissolved.

2. Sift the flour into the milk in small portions, kneading the dough each time so that it is smooth and without lumps.

3. Now add sunflower oil and mix everything thoroughly again.

4. Now carefully pour boiling water in several stages, stirring constantly.

5. Mix soda with vinegar and pour into the dough. Mix everything again.

6. Grease the pan with oil. Once it is well heated, pour a ladle of batter and quickly distribute it throughout the pan.

7. Once the pancake is cooked on one side, carefully flip it over to the other. Repeat with all the dough.

Step-by-step recipe for making oatmeal pancakes with cheese

You can prepare oatmeal pancakes with various fillings. One of the most nutritious and popular additions is cheese. A bright treat suitable for a hearty and healthy breakfast. Take note of this simple recipe!

Cooking time: 10 minutes

Cooking time: 5 minutes

Servings – 1

Ingredients:

• Egg – 1 pc.
• Oat flakes – 60 gr.
• Milk – 1 tbsp.
• Salt - to taste.
• Hard cheese – 50 gr.

Cooking process:

1. Place oatmeal in a deep plate, add milk and salt to taste. We also break a chicken egg here.

2. Mix the ingredients until smooth. It is enough to beat with a fork for one minute.

3. Place the frying pan on the stove and heat it. Pour the prepared dough here. Fry on one side until brightly browned.

4. Turn the pancake over and put grated hard cheese on its half. Fold the product in half. Keep on the stove until ready for 2-3 minutes.

5. Hot oatmeal pancake with cheese is ready. Transfer it to a plate and serve. Can be supplemented with vegetables or sour cream.

Report a bug