Pancakes are a universally loved treat, whether sweet or savory. However, their calorie and fat content can quickly become a concern for those watching their diet. Fortunately, there are tricks and recipes to prepare low-calorie pancakes that are just as delicious. Discover below our tips and tricks to treat yourself without compromising your diet.
Essential ingredients for lightened pancakes
The importance of flour in pancake recipes
Traditionally, white flour is used to make pancakes. However, it can be replaced with healthier alternatives to reduce the calorie intake. For example, oat flour or blended oat flakes can serve as a base for your low-calorie pancakes. They not only provide fewer calories but also more fiber, which contributes to prolonged satiety.
Eggs: nutritional richness and alternatives
Eggs play a key role in making pancakes by providing texture and flavor. To lighten your pancakes, reduce the number of egg yolks in the recipe. Using only egg whites helps decrease the amount of fat without sacrificing the dough’s texture.
Milk and its substitutes
Whole milk can easily be replaced with lighter versions. Skimmed milk, plant-based milk such as almond, soy, or oat milk are ideal substitutes. They provide fewer calories and often less sugar than traditional milk.
Fats: which ones to favor and how to use them
Butter versus vegetable oils
Instead of using butter, often high in saturated fats, opt for vegetable oils such as coconut oil (in small quantities), olive oil, or low-calorie cooking sprays. These alternatives allow proper pancake cooking while reducing the intake of harmful fats.
Smart utensils for light cooking
Reducing the amount of fat does not mean losing flavor. High-quality non-stick pans allow cooking pancakes with very little or no added fat. Additionally, using kitchen brushes to spread a thin layer of oil will make your preparation even lighter.
Key steps to make light pancakes
Mixing and resting the batter
When preparing pancake batter, make sure to mix all the ingredients well to achieve a homogeneous consistency. Letting the batter rest for at least 30 minutes allows the ingredients to combine well, making your pancakes softer even without a lot of fat.
Cooking tip
For successful and low-calorie cooking, prefer medium heat. Heating the pan too high would risk burning the pancakes quickly without cooking them evenly. Medium heat allows gentle and even cooking, ensuring the lightness of your creations.
Recipes for low-sugar pancakes
Natural sweetener options
To reduce the sugar content of your pancakes, replace white sugar with natural alternatives such as honey, maple syrup (in small quantities), or stevia. These also provide an additional flavor touch while being less calorific and with a lower glycemic index.
Adding fresh fruits
Incorporating freshly cut fruits directly into the batter adds natural sweetness. Berries like blueberries, strawberries, or apple pieces provide vitamins, fiber, and reduce the need to add refined sugar or sweet garnishes.
Examples of low-calorie pancake recipes
Simple recipe for banana and oatmeal pancakes
Here is an easy and quick recipe for tasty and low-calorie pancakes:
- 1 ripe banana
- 2 eggs (preferably egg whites)
- 50g of blended oat flakes into flour
- A bit of almond milk to adjust consistency
- A pinch of cinnamon for flavor
Mash the banana in a bowl, add the eggs and oat flakes, then mix well. Gradually add almond milk until you get a slightly thick batter. Cook over medium heat in a lightly oiled pan until the pancakes are golden.
Protein spinach pancakes
Those looking for a savory option will enjoy these protein pancakes:
- 100g fresh spinach
- 3 egg whites
- 50g low-fat cottage cheese
- 50g oat flour
- Salt and pepper to taste
Mix the spinach, egg whites, and cottage cheese in a blender. When the mixture is homogeneous, add the oat flour and season. Cook on a hot lightly oiled pan, forming small thick pancakes.
Calorie comparison between traditional and lightened pancakes
Nutritional analysis
A traditional pancake made with white flour, butter, and sugar generally contains around 150-200 calories per piece. For comparison, a banana and oat flour pancake, as mentioned earlier, totals about 90-100 calories. The texture remains soft and the taste delicious, proving that you can indulge without excess calories.
Céline, a crêpe enthusiast, shares her recipes and tips on her blog dedicated to this culinary art. As a passionate blogger, she explores all aspects of crêpes, from traditional to innovative creations. Join her for delicious and inspiring culinary adventures!
