Diet oatmeal pancakes. Dietary pancakes made with kefir. Low-calorie pancakes with kefir Low-calorie pancakes

Pancakes are one of the oldest culinary dishes in Rus', which easily and quickly went from being eaten by ordinary peasants to being a delicacy for aristocrats. Anyone who hears the name of this dish remembers the pleasant taste of lush, warm flatbreads, which are so pleasant to eat with tea or coffee. But will those who watch their figure and health really have to give up such a delicacy? No, no, and no again! Knowing how to prepare dietary pancakes, you can satisfy your taste buds and not spoil your figure!

1. Eggs – 2 pcs.;
2. Kefir 0% – 300 ml;
3. Gluten –20 g;
4. Corn starch – 40 g;
5. Dry yeast – 2 g;
6. Salt – 3 g;
7. Sweetener (stevia) – 2 g;
8. Baking powder (raised) – 3 g.

Gluten can be replaced with an additional portion of starch, and you can take 100 g more kefir if the housewife has a high-quality frying pan with a non-stick coating.

PP: pancakes with low-fat kefir

Today, there are many recipes for low-calorie pancakes. The most popular of them are pancakes made with low-fat kefir.

To prepare the mixture for baking pancakes, you need:

1. Combine the yeast with kefir and leave them alone for ten minutes.
2. Beat the eggs with a mixer.
3. Add all ingredients except baking powder to the yeast solution and mix with a mixer until smooth.
4. Leave the dough for 45 minutes. (no need to wrap it and put it in a warm place: just cover the dough with a clean towel and do not touch it for the specified time).
5. Add baking powder just before frying (this will make the pancakes more fluffy).

It is advisable to fry the pancake in a non-stick frying pan, without oil. Then they come out light and non-greasy. If this is not possible, then the usual coating of the frying pan can be greased with a paper napkin with a drop of oil (preferably coconut).

Dietary pancakes can be prepared from corn flour (40 g), oat bran (30 g) with the addition of low-fat yogurt (3 tbsp) or soft cottage cheese (100 g).

It would seem that there is nothing difficult about cooking pancakes in a frying pan. But sometimes the pancakes stick, fall apart, or simply turn out uneven. So that cooking doesn’t kill your mood and doesn’t take away all your energy, and the pancakes come out smooth and baked, it’s worth taking some tips into account.

Namely:

1. The smaller the diameter of the pancakes, the easier it is to work with them (you can use a 50 ml stack to pour the dough).
2. It will be more convenient to turn the pancakes over if no more than 2 of them are fried in a frying pan.

Start turning the pancakes from the edges, slowly moving towards the center. To make the pancakes easier to separate from the surface, when the dough has set well, you can shake the pan a little.

Kefir pancakes: calorie content, depending on ingredients

Classic Dukan pancakes easily fit into your daily calorie intake and are great as a first meal. In addition, on a diet you are allowed to consume the product up to two times a day.

The calorie content of pancakes depends, first of all, on how many ingredients are included in the recipe and the fat content of the components. Thus, the use of sour cream, kefir or cottage cheese with a high percentage of fat content, or white flour can increase the calorie content of a dish.

In addition, the caloric content of the final product can be significantly increased by strength and sweeteners. If stevia adds only 0.5 calories to the finished product, then natural sugars, such as honey, can increase the calorie content of the dish by 100, or even 300 kcal.

What can you eat kefir pancakes with: PP

Dietary kefir pancakes can be eaten as a snack in the morning with honey, washed down with tea or coffee. Or you can turn pancakes into a complete, satisfying meal (for example, breakfast). So, by making the pancakes larger in diameter, you can easily place the filling in them.

Those with a sweet tooth will love the combination of banana, currants and thick Greek yogurt. In order to prepare the dressing, you just need to grind the ingredients in a blender. In terms of calorie content, such a filling will amount to 150-200 kcal, depending on the number of ingredients.

A hearty and healthy filling will be red fish, cut into pieces; chicken breast with finely chopped tomatoes or mushrooms. In addition, as a filling you can use store-bought soft cheese with herbs or homemade processed cheese or Dukan chicken liver pate.

Recipe for diet pancakes with kefir (video)

Prepare low-calorie pancakes with kefir, choose ready-made fillings or come up with your own, and enjoy the excellent taste without harming your figure!

Pancakes are my favorite delicacy since childhood. But they can cause a serious blow to your figure. Your friends from Koshechka.ru will tell you how to cook.

How to reduce the calorie content of pancakes?

Pancakes and pancakes prepared according to “grandmother’s” recipe can easily be deposited on your waist in the form of fat. But they are very tasty and healthy, right? You can give up on everything and promise yourself to “lose” the fat in the gym later. Or you can try to “invent” the same dish, but with fewer, or even minimal, calories. Let's try to find a middle ground!

A couple of tips, how to reduce the calorie content of regular pancakes:

• Without flour, low-calorie pancakes or pancakes are not the same. Let's not completely abandon it. Therefore, mix regular flour with “healthy” flour - coarsely ground.
• Replace regular milk with skim milk or kefir, also low in fat (no more than 1%). Well, or, as an option, take carbonated mineral water (with bubbles) to prepare pancakes. Then your pancakes will turn out airy and fluffy.
• An essential component of pancakes are chicken eggs. To reduce calories, take only the whites, since the yolks contain a large proportion of fat.
• Instead of sugar, use honey. Sweet sand makes the pancakes tough and hard. And it doesn’t have the best effect on your figure.

Low-calorie pancakes: the simplest recipe

the site offers the simplest recipe for pancakes that you can eat even while on a diet. Calorie content – ​​approximately 115 kcal per 100 grams (6-7 pieces).

Ingredients:

• Premium flour – 1 cup (200g)
• 2 eggs or 3 egg whites
• 2 tbsp. vegetable (preferably olive) oil
• Kefir 1% - ½ liter
• Sugar to taste, preferably fructose or sweetener
• Pinch of salt
• ½ tsp. soda

Preparation:

Pour half the volume of flour into a container (saucepan), beat in the eggs. Gradually, stirring, add kefir and add the rest of the flour. Next, add soda (not slaked), butter, salt and sugar.

In a preheated frying pan, fry small pancakes without oil. You can serve with any fruit, honey, sprinkled with cinnamon. Low-calorie kefir pancakes will be delicious both cold and hot.

Vegetable and fruit low-calorie pancakes

In addition to ordinary pancakes and similar dishes that are familiar to us from childhood, you can experiment with vegetables and fruits. For example, low-calorie zucchini pancakes are suitable for those losing weight. Below is a method for preparing them.

Low-calorie pancakes made from zucchini and herbs

Ingredients:

• Zucchini – 2-3 small vegetables
• Chicken egg – 2-3 pcs, or 4 whites
• One small carrot
• One onion (onion or leek)
• Spices, salt - to taste

How to cook:

• Wash and peel vegetables;
• Cut the onion into small cubes, grate the carrots on a fine or medium grater;
• Grate the zucchini on a medium or coarse grater
• Combine all the vegetables in a bowl or bowl, mix, add spices, salt and beat in the eggs;
• Keep in mind that zucchini releases juice almost instantly, so you need to prepare low-calorie zucchini pancakes as soon as you have prepared the “dough”.

If you want to get the maximum vitamins and benefits from such a dish, it is better not to fry pancakes, but bake them in the oven. To do this, cover a baking sheet with polished paper (parchment), grease it with vegetable oil and spoon out small pancakes. They should spend at least 20 minutes in the oven, “tanning” at a temperature of 180 degrees. Note that this recipe does not use flour at all, which makes the pancakes truly low in calories.

By the way, you can prepare the same low-calorie sauce for zucchini pancakes from natural yogurt, with the addition of garlic, herbs and pickled or fresh cucumber.

Low calorie banana pancakes

The calorie content of the following recipe is approximately 100-130 kcal.

To prepare them take:

• 2 large or 3 medium bananas
• ½ cup flour (coarsely ground)
• Baking powder – ½ tsp.
• Half a glass of kefir or buttermilk
• Two eggs
• Honey - 1 tbsp.
• Vegetable oil - 1 tbsp.

How to cook:

Mash the banana with a fork in a bowl, mix it with kefir, eggs, honey and butter until you obtain a homogeneous paste. Gently mix it with flour in a bowl and leave the dough to “rest” for 10 minutes. Fry in a frying pan without oil (non-stick utensils are better).

You can serve the dish with natural yogurt or honey. You can experiment and “tweak” the recipe to your taste. For example, replace regular flour with oatmeal (just grind Hercules in a coffee grinder), add flax seeds, vanilla, etc. It’s also tasty and healthy to add low-fat cottage cheese or soy cheese to them. There should be creativity in everything!

If you are losing weight or just watching your figure, Great for diversifying your diet. After all, mono-diets or eating the same dishes day after day can provoke a loss of energy and worsen your mood.

Natalya Degtyareva - especially for Koshechka.ru - a site for those in love... with themselves!

Proper nutrition involves avoiding fatty and sweet foods, rich and spicy foods. High-calorie foods are replaced with low-fat foods. The priority is vegetables, lean meat, fish and fruits, and whole grain bread.

But what if you want to eat something tasty? For example, a pie or pancakes. These are baked goods, and baked goods must be sharply limited during a diet. It's okay, you can afford delicious fluffy pancakes, but they must be dietary.

Pancakes are a classic of Russian cuisine. Like pancakes, they began to be prepared many centuries ago. The recipe for this pastry is passed down from generation to generation. Although at first there wasn’t even an exact name: they called it “aladi” and “pancakes”.

And already in the 19th century the name stuck and this name began to be used to refer to baked goods similar to flatbread. In the middle it often had a layer of marmalade, apples or jam.

Currently, this name refers to products made from flour with milk, water or kefir, which are prepared with the addition of yeast or soda. The dough is thicker than for pancakes, and the baked goods themselves are thicker than pancakes, but thinner than crumpets.

Pancakes cook very quickly, so you can make them for breakfast or serve them as a dessert on Sunday. In general, they can be served with fruit, sour cream, jam, or as an appetizer with tomato sauce and garlic dressing.

Nuances of preparation

Dietary kefir pancakes are prepared in the same way as regular ones. But others use the products - this is the secret of this baking.

Main rules:

• instead of regular flour, you need to use whole grain, buckwheat, rice, corn or oatmeal;
• Instead of whole eggs, only whites should be used;
• the dough can be kneaded with kefir, yogurt, milk, yogurt, but all these products should be low-fat;
• It’s better not to use sugar, choose honey, sweeteners, if you don’t like these products, you can add sugar, but only a little;
• Pancakes should be served with berries or low-fat milk, and not with honey, sour cream or jam.

In general, you can make them from vegetables, meat and offal, but today we will talk specifically about rich and sweet baked goods made from flour.

pancake recipes

We will prepare delicious dietary pancakes with kefir. This is the simplest and most accessible recipe.

Fluffy pancakes

You will need:

• kefir - half a liter;
• a cup of whole wheat flour;
• ammonium baking powder according to the instructions on the package;
• large egg white – 1 pc.;
• vanilla or your other favorite spices, a little sugar.

How to do:

1. Heat the liquid a little and add soda to it;
2. mix flour, sugar, protein and combine with kefir;
3. leave for 10 minutes, then fry on both sides.

These kefir pancakes always turn out airy and fluffy. And kefir can be replaced with sour milk or yogurt.

Oat pancakes without flour

You can make dietary pancakes from oatmeal with kefir. The recipe uses blueberries. If you want, you can take another berry. Instead of cereal, ready-made oatmeal is suitable.

You will need:

• cottage cheese – 100 g;
• kefir – 100 ml;
• eggs – 2 pcs.;
• oat flakes – 80 g;
• blueberries - a handful.

How to cook:

1. oatmeal should be ground into flour, and then add liquid and leave for a couple of minutes;
2. beat cottage cheese with eggs, add baking powder and salt;
3. combine the two mixtures, add berries;
4. bake the dough on both sides;
5. You can serve the pancakes with a sauce of honey and low-fat yogurt.

Recipes for dietary kefir pancakes are very diverse. They can be cooked even without flour, as you can see. Moreover, dietary kefir pancakes without the use of flour turn out to be just as tasty and fluffy as regular ones.

Pancakes with apples

Necessary:

• a pack of any low-fat kefir, preferably two days fresh;
• eggs – 2 pcs.;
• a handful of starch or flour;
• chopped sour apples - about half a bowl;
• add flour until desired thickness;
• sugar (preferably powder) – 2-3 tablespoons;
• ammonium according to the instructions on the package;
• lemon nectar.

Preparation:

1. cut the apples and pour in lemon juice, add sugar and put on low heat;
2. When you get a puree, add starch diluted with water;
3. add kefir or sour milk, eggs and flour with baking powder to cool jelly;
4. bake on both sides.

What to cook with and how to serve?

You can make pancakes filled with pears, bananas, peaches and apricots, strawberries, raspberries, cherries, prunes, and dried apricots. To diversify the taste, you can add cinnamon, cardamom, chocolate, ginger, honey to the dough. Even different nuts are added to the dough. By changing the ingredients, you will constantly achieve a new taste in a familiar dish.

If you also serve it in different ways, pancakes will become your favorite dish. And you can serve Lenten baked goods with low-fat yogurt, kefir, whole berries or pureed berries, curd cream (for example, low-fat cottage cheese and whipped raspberries).

There are many recipes for delicious baked goods. Therefore, do not forget to please yourself with sweets, even if you are losing weight. The main thing is that the baked goods are dietary.

What to cook for breakfast besides oatmeal? Maybe some tasty and healthy pancakes? It takes no more than 10-15 minutes to prepare them. This is also a very tasty and nutritious dish.

We offer you simple recipes with which you can prepare healthy pancakes from oat bran, cottage cheese, spinach and even currants.

Oatmeal pancakes with yogurt and strawberries

Ingredients:

For the test:

• oatmeal (or corn) – 50 g
• egg – 1 pc.
• kefir
• sweetener
• vanillin

For cream:

• natural yogurt
• soft cottage cheese
• strawberries (or other berries/fruits)

How to cook?

1. Mix oatmeal, egg, vanillin, a little kefir and sweetener to form a homogeneous mass.
2. Bake pancakes in a frying pan without oil, frying them on both sides.
3. For the cream, beat natural yogurt, soft cottage cheese and strawberries or other berries in a blender.
4. Place the prepared diet pancakes on a plate and decorate with cream.

Diet pancakes with poppy seeds

©krylova_pp

Ingredients:

• rice flour – 100 g
• kefir 1% – 100 g
• egg – 1 pc.
• baking powder – 1 tsp.
• poppy seed – ½ tbsp. l.
• vanillin
• sweetener

How to cook?

1. Beat the egg with a fork, then add flour and kefir to it. Then mix all the ingredients well. You should get a fairly thick dough.
2. Then add poppy seeds and baking powder to the dough and leave it for 5 minutes.
3. Bake diet pancakes with kefir without oil in a frying pan.

Pancakes with currants

©ppkseniagrehova

Ingredients:

• black currant – 100 g
• egg – 1 pc.
• natural yogurt – 200 g
• flour (any useful) – 2-3 tbsp.
• baking powder – ½ tsp.
• sweetener

How to cook?

1. Mix all the blackcurrants, egg, natural yogurt, flour, baking powder, sweetener and beat in a blender until you obtain the consistency of liquid sour cream.
2. Fry the pancakes in a dry frying pan over medium heat, covered with a lid.
3. If desired, you can coat the finished pancakes with natural yogurt.

Banana fritters

©likasiparova

Ingredients:

• banana – 1 pc.
• natural yogurt – 50-55 g
• flour (any useful) – 2 tbsp. l.
• egg – 1 pc.
• baking powder - ¼ tbsp. l.
• sweetener

How to cook?

1. Peel the banana, chop a little and beat in a blender (or mash with a fork).
2. Combine banana, yogurt, flour, egg, baking powder and sweetener in a bowl.
3. Bake dietary pancakes in a dry frying pan.

Chocolate pancakes

©ekaterina_bila

Ingredients:

• oat bran – 20 g
• egg – 1 pc.
• milk – 10 ml
• cocoa – 1 tsp.
• baking powder
• peanut butter

How to cook?

1. Combine oat bran, egg, milk, cocoa and baking powder in a deep bowl. Mix well.
2. Bake dietary pancakes without flour in a dry frying pan with a lid.
3. If you wish, you can decorate the pancakes with peanut butter.

Spinach pancakes

©bu_galina

Ingredients:

• rice flour – 1 tbsp. l.
• eggs – 4 pcs. (3 whites and 1 yolk)
• frozen spinach – 100 g
• pepper

How to cook?

1. Thaw the spinach and drain the water.
2. Mix together rice flour, 3 eggs, 1 yolk, salt, pepper and frozen spinach. Then beat all ingredients with a mixer (about 3 minutes).
3. Bake pancakes in a frying pan without oil under a closed lid.

Carrot pancakes with rolled oats

©poleznogotovim.ru

Ingredients:

• ground rolled oats (or oatmeal) – 200 g
• carrots – 2 pcs. (you can use pumpkin)
• kefir – 250-300 ml.
• egg – 2 pcs.
• soda – ½ tsp.

How to cook?

1. Wash the carrots, peel them and chop them on a grater or in a blender.
2. Beat the eggs and add carrots to them. Then add kefir and soda. Mix all ingredients well.
3. Add ground rolled oats or oatmeal to the resulting mixture. Add the dry ingredients slowly until the dough thickens but is not stiff.
4. Bake dietary pancakes in a dry frying pan on both sides.

Pumpkin pancakes

©sofiya_sport_pp

Ingredients:

• corn flour – 200 g
• baked pumpkin – 900 g
• egg – 4 pcs.
• kefir 1% – 100 g
• soda – 1 tsp.

How to cook?

1. Mix corn flour, chopped baked pumpkin, eggs, kefir and soda.
2. Beat all ingredients in a blender to obtain a homogeneous consistency.
3. Bake pumpkin pancakes in a dry frying pan on both sides.

Zucchini pancakes

©ekaterina_bila

Ingredients:

• oat bran – 1 tbsp. l.
• zucchini – 300 g
• egg – 2 pcs.

How to cook?

1. Grate the zucchini and drain the juice that has separated from the vegetable, as you will not need it.
2. Mix zucchini, oat bran, egg and salt. Mix all ingredients well.
3. Fry dietary zucchini pancakes on both sides in a dry frying pan.

Pancakes made from cottage cheese, eggs and herbs

©0_lenoshka_0

Ingredients:

• cottage cheese 5% - 100 g
• egg – 1 pc.
• dill
• spices

How to cook?

1. Mix cottage cheese, egg, finely chopped onion and dill. Add spices.
2. Place the diet pancakes in a dry, hot frying pan and fry on both sides over low heat, covered.

Flax pancakes

©stasyaru

Ingredients:

• flaxseed flour – 25 g
• oat flakes – 25 g
• eggs – 2 pcs.
• sweetener – 1 tsp.
• coconut flakes – 1 tsp.
• cocoa – ½ tsp.
• flaxseeds
• vanillin (optional)

How to cook?

1. Place flaxseed flour, oatmeal, 2 egg whites, sweetener, cocoa into a blender and blend until smooth.
2. Bake flax pancakes from the resulting dough in a dry frying pan.
3. Garnish the finished dish with coconut flakes, flaxseeds and serve.

Diet meals can be not only healthy, but also very tasty. Our dietary pancakes are proof of this! Save these simple and delicious recipes to make every morning delicious and like a small gastronomic holiday!

Prepared by Tatiana Krysyuk

Pancakes are an ideal baking option for many. It is not difficult to prepare them, and knowing certain secrets, it is quite possible to reduce the calorie content of the finished products. How to prepare dietary pancakes with kefir? We bring to your attention interesting recipes.

NO EGGS

The recipe below for dietary kefir pancakes excludes eggs from the ingredients. You need flour and kefir (100 g/200 ml), as well as sugar, soda and vegetable oil (1 tsp each). You only need a pinch of salt.

Dissolve soda in warm liquid, add vegetable oil, salt and sweeten. Sift the flour and stir. After 20 minutes you can start frying.

FLUFFY PANCAKES

Take whole grain and wheat flour (160 g/180 g), sugar, vanilla, chicken egg and soda (1 tsp). You will also need 500 ml of warm kefir.

Dissolve soda in fermented milk drink. Mix the flour and sift (pour the meal remaining in the sieve into the dough). Mix all ingredients, beat. After 15 minutes, fry portions of the dough in a greased frying pan (fry one side covered and the other without covering the frying pan).

FROM OATMEAL

You will prepare these dietary pancakes with kefir and cottage cheese (100 ml/100 g). Other ingredients: oatmeal - 70-90 g, eggs (2 pcs.), blueberries (50 g).

Grind the flakes into flour, pour in the fermented milk drink and leave for a while, then add 1 tsp. baking powder and stir. Grind the cottage cheese, pour in the beaten egg mixture, salt and sweeten. Mix both parts of the dough and washed berries. Fry the pancakes. Serve with a sauce made from low-fat yogurt and honey.

WITHOUT FLOUR

Grind 35-40 g of oatmeal, pour in 80 ml of fermented milk drink. After 20 minutes, beat 1 egg, add baking powder and sugar substitute. Stir and prepare pancakes.

0.5 tbsp. Heat milk with sugar substitute. Another 0.5 tbsp. mix milk with yolks (3 pcs.). Add 40-45 g cornstarch. Pour in the sweetened milk. Place the cream over low heat and cook until thick (but do not boil). Serve pancakes with cooled cream.

IN THE OVEN

Preheat the oven to 180 degrees, cover a baking sheet with parchment. Beat yolks (2 pcs.) with 1 tbsp. sugar, salt. Dissolve 5 g of soda in a warm fermented milk drink. Combine both parts, sift flour there (300-350 g). Beat 2 egg whites and add to the dough. Place small portions of dough on a baking sheet, leaving space between them. Cook for 20 minutes.

WITH APPLES

You will prepare these delicious pancakes from eggs (2 pcs.), flour, starch (300 g/20 g), low-fat fermented milk drink (500 ml). You also need apples (3 pcs.), sugar (about 100 g), baking powder (1 tsp), lemon juice.

Cut the peeled apples, put them in a saucepan, pour in lemon juice, add some sugar and put on low heat for a while. Stir the apples occasionally. When they can be pureed, do so and pour in the starch diluted with water. Cool the jelly slightly, add the fermented milk drink, salted and sweetened egg mixture. Sift flour with baking powder. Beat the dough well and start frying.

WITH BRAN

You will prepare pancakes from a mixture of starch, oat and wheat bran (60 g/60 g/30 g). The remaining ingredients: egg, baking powder (3 g) and fermented milk drink (500 ml). Add sugar substitute to taste.

In the evening, make sour cream from a low-fat fermented milk drink. Place the colander on the pan, cover it with napkins, put 4 layers of gauze on top, pour in kefir, and put in the refrigerator. In the morning, collect the thick mass - you will use it to make pancakes. Add all the ingredients, add some salt and put it in the refrigerator again for several hours. Then fry the pancakes using a minimum of oil.

Dietary kefir pancakes, as a rule, are prepared extremely simply. They fill you up perfectly, but do not contribute to weight gain.