אלה Low-Calorie Pancakes have the most fluffy texture but contain only 51 קק"ל למנה for a healthy guilt-free breakfast. Plus, they are also egg-free, dairy-free, and allergy friendly.
I love making pancakes like my פנקייקים טבעוניים, פנקייקים טבעוניים מקמח שקדים, או פנקייקים טבעוניים מקמח קוקוס 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!
אהבתם את המתכון הזה?
לעזוב הערה למטה או בקרו באתר שלנו פייסבוק לדף שבו אני עונה (כמעט) לכל התגובות, שלנו דף Instagram להשראה, או שלנו פינטרסט לשמירת מתכונים!
פנקייקים דלי קלוריות
רכיבים
Low-Calorie 'Buttermilk'
- ¾ גָבִיעַ חלב שקדים לא ממותק
- 1 כַּף חומץ תפוחים
- 1 כַּף יוגורט יווני ללא מוצרי חלב - we used dairy-free soy yogurt
מרכיבים יבשים
- 1 גָבִיעַ קמח לכל המטרה - 1 הערות
- 2 כפות Erythritol
- 1 כַּף אבקת אפייה
- ½ כפית מלח
- 1 כפית תמצית וניל
Toppings Ideas
- 2 כפות Sugar-Free Maple Syrup
- ½ גָבִיעַ פירות יער טריים
הוראות
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.
הכינו את בלילת הפנקייק
- 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.
- תנו לבלילה לנוח דקות 5 בזמן שאתם מחממים את המחבת.
- If your batter looks too thick, add 2-3 tablespoons of additional almond milk to thin it out.
Cooking the pancakes
- מחממים מחבת גדולה לפנקייקים או מחבת טיגון על אש בינונית. מוסיפים כפית שמן ומערבבים את המחבת לציפוי.
- 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.
- הפכו את הפנקייק וצלו אותו מהצד השני עוד 2-3 דקות עד להזהבה. העבירו אותו לרשת קירור או לצלחת וחזרו על שלבים אלה עד שנגמרה הבלילה.
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.
הערות
תזונה
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.
- ביצים
- סוכר 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.
- קמח כוסמת – 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.
- קמח לכל המטרה (including gluten-free blends) – 364 kcal
- קמח שיבולת שועל - 389 קק"ל
- קמח שקדים - 571 קק"ל
- קמח קינואה - 380 קק"ל
- קמח קוקוס – 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.
מרכיבים ותחליפים
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 vegan protein pancakes, or for a high-fiber recipe, my oatmeal pancakes.
- קמח לכל המטרה – 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 מדריך להמרה ללא גלוטן.
- חלב שקדים – 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.
- חומץ תפוחים – or lemon juice. This creates a buttermilk texture when coming in contact with almond milk. It makes low-calorie buttermilk.
- תמצית וניל – בשביל הטעם.
- אבקת אפייה – for the fluffy texture.
- Erythritol – it’s a natural sugar-free crystal sweetener that contains no calories.
- יוגורט – 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,
- First, prepare the low-calorie buttermilk by mixing almond milk, yogurt, and apple cider vinegar. Set it aside.
- In a large mixing bowl, whisk the flour, baking powder, salt, and erythritol.
- Pour the liquid ingredients on top of the flour and whisk to combine.
- Heat a pancake griddle over medium heat and use an oil spray to grease the surface of the griddle without using too much oil.
- 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.
- Flip the pancake and keep cooking for another minute.
- Let the pancake cool down on a cooling rack to keep them fluffy rather than cooling down on a plate.
- Foil the top of the pancakes to keep them warm while cooking the remaining batter.
- 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.
- יוגורט – High-protein dairy-free yogurts are low in calories and high in protein to keep you full.
החלפות אלרגיה
Below are some food allergy swaps for you if needed.
- ללא גלוטן – לגרסה ללא גלוטן, השתמשו ב מדריך להמרה ללא גלוטן. 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.
- ללא אגוזים – beverage coconut milk is low calories or hemp milk.
More Healthy Pancake Recipes
If you like plant-based healthy pancakes, you’ll love these:
These are increeeedible pancakes!!! I really wanted to find a low cal pancake recipe because I love making myself breakfast early on weekdays but regular pancakes feel like too much — but these don’t! Also, omitting the egg makes it incredibly easy to make a small batch / 1 serving of these. I divided all the amounts by 5 and it worked great to make me two pancakes. Only weird thing was that they didn’t brown for me at all, maybe I skimped too much on the oil on the pan?
Either way, I highly recommend this recipe, especially with a little bit of cinnamon and nutmeg in the batter!
תודה רבה לך!
זה עבד בדיוק כמו שכתוב, תודה!
תודה רבה לך!!!
Tried this recipe this morning, it’s sooo filling and good, you don’t feel like you’ve eaten some low cal pancakes. I won’t even try new pancake recipes after this one, it’s really perfect
Would this work in a waffle machine?
Probably, I didn’t try it yet sorry