Dukan pancakes: 9 best diet recipes, step-by-step preparation

One of the main principles of proper nutrition is the condition of observing the daily norm of calories, proteins, fats, carbohydrates. Products must be selected in such a way as to provide the body with energy, nutrients, vitamins and minerals, and fiber.

Oatmeal contains plant fibers necessary for digestion, ensuring satiety for a long time. It is ideal for both adult and children's menus, since not every child is happy to eat oatmeal, but such pancakes are a different matter.

What is oatmeal

Oatmeal pancake contains oatmeal, eggs and various flavoring additives: fruits, dried fruits, cheese or low-calorie jam. It can be consumed for breakfast or as a healthy dietary snack, replacing the usual baked goods and sweets.

Oatmeal has become widely known, famous nutritionists offer it to those losing weight, and colorful photos decorate many pages with the right recipes on social networks, since this dish is not only tasty, but also healthy.

Features of the dish

One of the categories of dishes, the recipe for which was compiled based on Dukan’s recommendations, is pancakes. Their types and ingredients added at each stage of the diet clearly look like this:

Important! Dukan recommends cold-pressed olive oil as a vegetable oil, but sunflower oil may also work. Meat and fish should be lean, and dairy products should have zero fat content.

Benefit

Oatmeal pancake, prepared correctly, without adding high-calorie ingredients and large amounts of oil, will bring a lot of benefits to the body:

1. Provides a feeling of fullness for a long time.
2. Provides nutrients, minerals, vitamins, and fiber.
3. Improves the functioning of the gastrointestinal tract.
4. Speeds up metabolic processes.
5. It will have a positive effect on the condition of the skin: in combination with properly selected care and cosmetics, there is a decrease in inflammation and acne.

In addition, oatmeal is very easy to prepare, and the entire process will take a maximum of 15 minutes, which is especially important for people with a busy schedule where every second counts.

Fish fritters

Tasty, healthy and simple - these pancakes will become a favorite dish for all family members (even if there is no need to go on a diet).

You will need:

• 400 g pollock (fillet);
• 1 egg;
• 1 onion;
• 1.5 tbsp. spoons of oat bran;
• greens (parsley, onion, dill);
• salt;
• pepper (optional).

Preparation

1. Grind the pollock fillet and peeled onion in a meat grinder.
2. Add bran, egg, black pepper, and salt to the minced meat. Mix.
3. Finely chop the greens and add to the minced fish.
4. Heat a frying pan without adding oil. Fry the pancakes on both sides.

If you wish, you can constantly experiment with permitted products and prepare many different options for pancakes. If the “Attack” period seems difficult, then delicious Dukan pancakes will perfectly diversify these 10 days of the diet (the maximum that lasts the first phase), and it will pass very quickly!

See further.

How to eat pancakes and lose weight?

When switching to proper nutrition, people often feel some discomfort because they have to limit themselves to familiar, but unhealthy and high-calorie foods. Nutritionists advise finding an alternative to such dishes: oatmeal pancakes can be consumed instead of baked goods, bakery products, and confectionery products. It goes well with any filling, be it berries, fruits, honey or red fatty fish and cottage cheese. By consuming it in moderation, calculating the norm of proteins, fats, carbohydrates, you will be able to lose weight while maintaining the beauty of your skin, hair, and nails.

Principles of the technique

Any diet can reduce body weight, but cases often arise when the lost kilograms return quite quickly, sometimes even more. The Dukan diet does not have this drawback, as it is based on the following principles:

• gradual and consistent achievement of the desired result and its fixation at this level;
• refusal of foods consisting of fast carbohydrates;
• combination of dietary nutrition with increased physical activity.

Targeted adjustment of body weight occurs during the following stages:

1. Attack – as a result of eating exclusively protein foods, maximum loss of extra pounds is observed (2-3 per week).
2. Cruise, or Alternation - the weight approaches the optimal one not so rapidly: the decrease reaches about 1-2 kg per week. At this stage, alternate days of eating protein foods and proteins with vegetables.
3. Consolidation - the diet is diversified by the introduction of fruits, cheese, bread (bread), starch-containing products. Result: 400 g per week from total body weight - off.
4. Stabilization – the desired result in achieving optimal weight has been achieved. The diet developed and tested in practice now becomes permanent. Among the many foods allowed for consumption, it is mandatory to eat bran instead of wheat flour and whole grain bread instead of bread.

Important! Dukan strongly recommends increasing physical activity: this will help maintain the results achieved and will be an important addition to the new lifestyle.

How many calories are in oatmeal pancake?

The recipe for a standard oat pancake includes rolled oatmeal flakes, egg and milk. Let's calculate the calorie content for the whole dish and per 100 grams.

For cooking, it is recommended to purchase electronic or mechanical kitchen scales, since it is not easy to determine the weight of products by eye, and unaccounted grams result in extra calories, which can in the future lead to a halt in weight loss or, even worse, to weight gain.

How to cook: oatmeal pancake recipes

To prepare oatmeal pancakes, as already mentioned, you need very little time and ingredients. The only caveat is that it is recommended to pre-grind the oatmeal in a coffee grinder, this way they will bond better with the other ingredients.

People with individual lactose intolerance can replace cow's milk with any plant milk - coconut, almond, oatmeal. The benefits and taste characteristics will not change in any way, the only thing is that you need to independently recalculate the calorie content of the finished product, taking into account the type of milk.

Classic with milk and egg

To prepare oatmeal pancake according to the classic recipe you will need:

• 40 grams of oatmeal - 4 tablespoons;
• 60 milliliters of milk - 3 tablespoons;
• one small egg.

The ingredients are intended for one serving, their quantity can be increased proportionally to prepare several pancakes at a time.

All of the listed components must be thoroughly mixed, salt or natural sweetener must be added to taste. Place the resulting mixture on a preheated non-stick frying pan - this will allow you to bake without using oil. The pancake must be fried on each side for 3-5 minutes until cooked.

With banana

To prepare this oatmeal pancake, you will need the same ingredients and one small banana weighing approximately 100-130 grams. There are two ways to cook pancakes:

1. Grind the banana with a fork to a puree consistency or grind in a blender and add to the dough.
2. Spread the pancake with cottage cheese or a thin layer of peanut butter and place a sliced ​​banana on top.

The calorie content in this case will change slightly:

Calorie content does not take into account the filling, which must also be entered into the calorie counting diary.

With cottage cheese

Cottage cheese goes very well with oatmeal, improves the taste of oatmeal, while supplying the body with calcium and phosphorus, which are beneficial for the body. It is especially useful to include such a dish in the diet of children and adolescents to prevent diseases of bones, nails, and teeth. The calorie content in this case is as follows:

Cottage cheese can be added to the dough or spread on a pancake. To improve the taste, you can add a sugar substitute, honey, fruits or dried fruits, not forgetting to calculate the calorie content of the finished product with such ingredients.

With cheese

To prepare oatmeal pancakes with cheese, you can use various varieties, both hard and curd, but it is better to give preference to low-calorie types; the following are ideal:

• suluguni (calories - 290, proteins - 18.5 g, fats - 23 g, carbohydrates - 3 g);
• feta (calories - 265, proteins - 14.3 g, fats - 21.3 g, carbohydrates - 4.08 g);
• ricotta (calories - 160, proteins - 11.3 g, fats - 13 g, carbohydrates - 3.05 g);
• tofu (calories - 72, protein - 8.05 g, fat - 4.8 g, carbohydrates - 1.89 g);
• Roquefort (calories - 355, proteins - 22 g, fats - 27.7 g, carbohydrates - 2.35 g).

It is better to spread curd cheeses on ready-made oatmeal, since during heat treatment they can lose their taste, as well as microelements beneficial to the body. They go well with herbs, vegetables and red fatty fish (trout, salmon).

On the water

People with individual lactose intolerance can replace cow's milk with any alternative. As a last resort, you can use regular drinking water in the same quantities. The taste of oatmeal will remain virtually unchanged, but the calorie content will be significantly reduced:

This pancake can also be combined with any filling, both sweet and salty, and can be a good healthy breakfast or an alternative to a unhealthy snack.

According to Dukan

Among those losing weight, the Dukan diet is quite widespread, based on preferably protein foods, and most cereals are strictly prohibited. Especially for this type of food, a special recipe for oatmeal was invented, the main ingredients of which are:

• 40 ml vegetable oil;
• 8 chicken eggs;
• 300 grams of oat bran;
• 300 ml 1% kefir.

These pancakes are baked like regular ones, and the ingredients are enough for a whole stack. The nutritional content per 100 grams is as follows: Kilocalories - 194, proteins - 11 g, fats - 11 g, carbohydrates - 13 g.

No eggs

Some people do not eat eggs due to individual intolerance or any health problems, in which case a recipe for oatmeal pancakes without eggs will be useful, which will include only oatmeal and milk, and the calorie content will change:

It is recommended to add a pinch of salt and soda to the dough, so the pancakes will rise and become fluffy and delicate.

Sweet

In order to make sweet oatmeal pancakes, you can add a sugar substitute or honey, dried fruits to the dough, or make an interesting filling, for example:

• yogurt and fruit;
• cottage cheese and fruits or dried fruits;
• dried fruits, chopped with nuts and honey;
• low calorie jam.

It is recommended to grind the ingredients to a paste and brush the surface of the oatmeal pancake with it. This option is not only tasty, but also allows you to preserve nutrients as much as possible due to the lack of heat treatment.

With apple

Lovers of sweet oat pancakes can constantly experiment with the filling, so they won’t get bored and can be firmly established in their daily diet.

One option is to add finely grated apples or apple jam to the dough. Another is to spread a thin layer of peanut butter on the surface of the pancake and place small apple slices on it. If desired, they can be sprinkled with spices, such as freshly ground cinnamon.

With tomatoes

Tomato goes well with the curd base. Its slices can be placed on low-calorie cheese or curd paste, for the preparation of which you will need:

• fat 5% cottage cheese - 100 g;
• a pinch of salt;
• a large bunch of greens: dill, parsley, green onions;
• spices to taste (Provencal herbs and suneli hops go well with this paste).

All ingredients must be blended in a blender until smooth, you will get a beautiful, aromatic mass that tastes like regular cottage cheese. She needs to grease the pancake and place thin slices of tomato on top.

With bran

Oatmeal in this recipe can be replaced with rye flour or bran, so the recipe will be most beneficial for the intestines, since the content of plant fibers and fiber will significantly increase.

To ensure that the pancake does not lose its taste, it is recommended to replace half of the flakes with bran or simply add one or two tablespoons.

On kefir

You can reduce the calorie content of oatmeal by replacing cow's milk with low-calorie 1% kefir, the recipe in this case will be as follows:

• oatmeal - 3 tbsp;
• kefir - 1-1.5 tbsp;
• a pinch of baking soda or baking powder;
• egg;
• salt to taste.

These pancakes are more tender, taste like pancakes, and the calorie content per 100 grams is only 139 kcal.

Vegan recipe

Vegans eat only plant-based foods, so two of the three ingredients will have to be replaced:

• milk for water or a small amount of vegetable oil;
• eggs per tablespoon of water and any flour: wheat, buckwheat or flaxseed.

In this case, the pancakes are denser, but the taste differs little from the classic ones.

Ingredients:

• egg – 1 pc.
• kefir 0-1% - 1/3 cup
• sweetener – 1 measuring spoon (fitparad)
• salt - to taste
• ground oat bran – 2 tbsp. spoons
• skimmed milk powder 1.5% - 1 tbsp. spoon (=1/3 of the product from the list of additional ones)
• corn starch - ½ tbsp. spoons (=1/2 of the product from the list of additional ones)
• soda - on the tip of a knife
• water - a little to get the desired consistency

You can purchase all the products you need for pancakes in the DD 39 online store.

Tips for making oatmeal pancakes

To make the pancakes beautiful, you must strictly adhere to the amount of ingredients: a lack of eggs or milk can cause them to fall apart. And, on the contrary, if there is an excess amount of them, the oatmeal pancake will be baked on the outside, but will remain raw on the inside.

It is also better to purchase a good non-stick frying pan, to which the pancakes will not stick without oil.

Whatever recipe you choose, the main thing when losing weight is moderation. Just because a product is dietary does not mean you need to eat it in huge quantities.

Expert opinion

The topic of baking, no matter how strange it may seem to some, is directly related to healthy eating. People have been baking bread for as long as they can remember (the data here varies, but still a very, very long time ago). That is, the habit of baking something and then eating it is formed and fixed, one might say, at the genetic level. However, no matter what recipe is chosen, the main thing for health is moderation. Even one very fatty pancake definitely won’t harm your figure, but if you systematically eat whole stacks of diet pancakes, which seem to be directly intended for weight loss, I think your body will unpleasantly surprise you...