Pancake a basso contenuto calorico (51 kcal, senza uova, senza latticini)

Alcuni degli Low-Calorie Pancakes have the most fluffy texture but contain only 51 kcal per porzione for a healthy guilt-free breakfast. Plus, they are also egg-free, dairy-free, and allergy friendly.

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I love making pancakes like my Pancake Vegani, Pancake vegani con farina di mandorle, o Pancake vegani alla farina di cocco but there are times when I want an delicious breakfast that doesn’t bring too many calories and it’s not just as simple as swapping flour or sugar. So I knew I had to make a special plant-based pancake recipe to achieve that!

Low Calorie Pancakes

These Low-Calorie Pancakes have the most fluffy texture but contain only 51 kcal per serving for a healthy guilt-free breakfast. Plus, they are also egg-free, dairy-free, and allergy friendly.

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Tempo di preparazione: 20 verbale min

Tempo di cuocere: 10 verbale min

Tempo totale: 30 verbale min

Corso: Colazione

cucina: americano

Dosi: 10 pancakes (2.5 tbsp each)

Calorie: 51.1 kcal

Autore: Carine Claudepierre

Modalità di cotturaImpedisci allo schermo di oscurarsi

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Ingredienti

US consuetudinario - Metrico

Low-Calorie 'Buttermilk'

• ▢ ¾ bicchiere Latte di mandorle non zuccherato
• ▢ 1 cucchiaio Aceto di sidro di mele
• ▢ 1 cucchiaio Yogurt greco senza lattosio - we used dairy-free soy yogurt

Ingredienti secchi

• ▢ 1 bicchiere Farina XNUMX - note 1
• ▢ 2 cucchiai Eritritolo
• ▢ 1 cucchiaio Lievito in polvere
• ▢ ½ cucchiaino da tè Sale
• ▢ 1 cucchiaino da tè Estratto di vaniglia

Toppings Ideas

• ▢ 2 cucchiai Sciroppo d'acero senza zucchero
• ▢ ½ bicchiere Bacche fresche

Istruzioni

Prepare the low calories 'buttermilk'

• In a small mixing bowl, whisk almond milk, apple cider vinegar, and dairy-free yogurt. Set it aside for 5 minutes.

Preparare la pastella per i pancake

• In a large mixing bowl, add all the dry ingredients: flour, sugar-free sweetener, baking powder, and salt.
• Whisk in the low-calorie buttermilk, and vanilla.
• Lasciare riposare la pastella per 5 minuti mentre riscaldi la piastra.
• If your batter looks too thick, add 2-3 tablespoons of additional almond milk to thin it out.

Cucinare i pancake

• Scaldate una piastra per pancake o una padella capiente a fuoco medio. Aggiungete un cucchiaino d'olio e fatelo roteare per ungere bene tutta la superficie.
• Scoop out 2 1/2 tablespoons of pancake batter per pancake – don't cook more than 2 pancakes at a time, they spread, and you don't want them to stick to each other. Cook on one side until bubbles form on the surface and the edges dry out and look set – it should take 2 or 3 minutes.
• Flip the pancake and cook on the other side for another 2 or 3 minutes until golden brown. Transfer to a cooling rack or plate and repeat these steps until you run out of batter.

Low-calorie pancake toppings

• You can serve 2 or 3 pancakes per serving depending on your appetite. Add sugar-free liquid sweeteners like monk fruit maple-flavored syrup and fresh berries on top.

Note

Note 1: Per una versione senza glutine, usa la mia guida alla conversione senza glutine.

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Alimentazione

Servendo: 1frittella | Calorie: 51.1kcal | Carboidrati: 10.1g | Proteine: 1.5g | Grasso: 0.4g | Grassi saturi: 0.02g | Grassi polinsaturi: 0.2g | Grasso monoinsaturo: 0.1g | Sodio: 268.8mg | Potassio: 17.4mg | Fibra: 0.4g | Zucchero: 0.2g | Vitamina A: 0.1IU | Vitamina B12: 0.01mcg | Calcio: 96.8mg | Ferro: 0.7mg | Magnesio: 3.4mg | fosforo: 42mg | zinco: 0.1mg

How Many Calories Are In Pancakes?

Did you know that a regular 50-gram pancake (10 cm or 4-inch wide) contains 90 kcal? Most of the calories in pancakes come from:

• Buttermilk or Milk – Full-fat milk is high in calories, lactose, and saturated fat.
• Uova
• Zucchero used to sweeten the batter.

If you are on a weight-loss journey, cutting down on these ingredients to reduce the calories in your pancakes is the key to achieving your goals.

Choosing Low-Carb Flour

First, the choice of flour matters. A regular pancake batter is made with wheat flour, which is actually one of the lowest-calorie flour. Even if all-purpose flour is not the healthiest flour because of its lower fiber and protein content compared to oat flour, or buckwheat flour, it is still the lowest calorie flour.

Common flour varieties contain the following calories per 100 grams. The exact value varies from brand to brand, but these give an idea.

• Farina di grano saraceno – 335 kcal – it’s one of the lowest calorie flour plus it’s gluten-free and contains lots of fiber. Try my buckwheat flour pancake recipe or buckwheat crepes recipe if you love the flavor of buckwheat flour.
• Farina XNUMX (including gluten-free blends) – 364 kcal
• Farina d'avena – 389 calorie
• Farina di mandorle – 571 calorie
• Quinoa Farina – 380 calorie
• noce di cocco Farina – 364 kcal, while this flour contains fewer calories and has a great nutrient content – low-carb and high fiber – it’s not a flour that you can use to make egg-free pancakes. Coconut flour must use eggs so we won’t select it to keep the recipe plant-based.

Ingredienti e sostituzioni

The ingredients selected here aim to make a low-calorie pancake recipe that is easy to make and low cost. It means we didn’t focus on high-fiber or high-protein ingredients. For a high-protein pancake recipe, try my pancake proteici vegani, or for a high-fiber recipe, my pancake di avena.

• Farina XNUMX – As mentioned above, wheat flour contains way fewer calories per 100 grams than others. You can use buckwheat flour as well to decrease the calories in the pancakes even more and make the recipe gluten-free. The pancakes are much denser with buckwheat and less fluffy. For a gluten-free version, use my guida alla conversione senza glutine.
• Latte di mandorla – Unsweetened almond milk is the lowest calorie milk, it has no added sugar or natural sugar. Consequently, it’s the best milk choice for a low-calorie diet.
• Aceto di sidro di mele – or lemon juice. This creates a buttermilk texture when coming in contact with almond milk. It makes low-calorie buttermilk.
• Estratto di vaniglia – for the taste.
• Lievito in polvere – for the fluffy texture.
• Eritritolo – it’s a natural sugar-free crystal sweetener that contains no calories.
• Yogurt – This avoids oil or egg yolks in the pancakes which would lead to high saturated fat and calories. Yogurt is also packed with nutrients and proteins so a plus to these low calories pancakes. The best choice is oat yogurt or soy yogurt, avoid coconut yogurt that contains high fat and calories.

How To Make Low-Calorie Pancakes

Here we are going to show you how you can make pancakes with fewer calories but still earth-friendly, made without eggs or dairy,

1. First, prepare the low-calorie buttermilk by mixing almond milk, yogurt, and apple cider vinegar. Set it aside.
2. In a large mixing bowl, whisk the flour, baking powder, salt, and erythritol.
3. Pour the liquid ingredients on top of the flour and whisk to combine.
4. Heat a pancake griddle over medium heat and use an oil spray to grease the surface of the griddle without using too much oil.
5. Scoop out 2 1/2 tablespoons of batter per pancake. Cook the pancakes for 2 to 3 minutes on one side or until the edges dry out and bubbles form on top.
6. Flip the pancake and keep cooking for another minute.
7. Let the pancake cool down on a cooling rack to keep them fluffy rather than cooling down on a plate.
8. Foil the top of the pancakes to keep them warm while cooking the remaining batter.
9. This recipe makes 10 pancakes, and each pancake contains 51 kcal. Serve 3 pancakes per breakfast with some of the low calories toppings listed below.

Low-Calories Pancake Toppings

The best way to control calories on your toppings but still add a delicious flavor and nutrient is to focus on:

• Natural Sugar-Free Maple-Flavored Syrup – Pick a brand sweetened with stevia, monk fruit, or erythritol. These are high-fiber syrups with no sugar and no artificial sweetener. Note that maple syrup contains way more calories even if it’s unrefined, it’s not recommended if you watch your calories.
• Low-Calorie Fresh Fruits like fresh berries (or frozen), including raspberries, strawberries, or blueberries. They are also high in vitamins, antioxidants, and a healthy addition to your breakfast plate.
• Yogurt – High-protein dairy-free yogurts are low in calories and high in protein to keep you full.

Sostituzioni per allergie

Below are some food allergy swaps for you if needed.

• Gluten-Free – Per una versione senza glutine, usa la mia guida alla conversione senza glutine. Be aware that gluten-free pancakes are much denser and chewier and don’t have a fluffy texture. Another option is to swap 1 1/4 cups of all-purpose flour for 1 cup of buckwheat flour.
• Senza noci – beverage coconut milk is low calories or hemp milk.

More Healthy Pancake Recipes

If you like plant-based healthy pancakes, you’ll love these:

Pancake vegani all'avena

Pancake senza uova

Pancake Vegani

Pancake di banana e avena