Everyone loves pancakes. They have been a big favorite for many since childhood, as there are many variations on the filling, both sweet and salty. However, due to the presence of white flour and sugar in it, most times it is not really diet-friendly. Because of its refined carbohydrate content, it is not mentioned as part of a healthy diet, but when it comes to weight loss, fiber loss, special attention needs to be paid to reducing sugars and carbohydrates. Fortunately, there is no need to give up this tasty favorite at all, as it can be prepared in a way that fits a variety of diets.

Pancakes for everyone: shape it for yourself!

For many people, pancakes are the equivalent of obesity. This is partly true, but it only depends on what ingredients we use to make it. When it comes to diet pancakes, the easiest option is to use whole-grain flour for the dough. But if you want to reduce your carbohydrate content, you can use kernel flour, almond flour, chestnut flour – but without flour, even a protein pancake can be prepared lightly quickly.

For gluten-free pancakes, you can use seed flour or rice, millet, or gluten-free oat flour. In case of lactose sensitivity, the milk is replaced by lactose-free milk, and milk protein-sensitive can use rice, almond or coconut milk.

For almost everyone, pancakes fall into the dessert category. Although, they also work up as a stand-alone breakfast, but it is excellent as a lunch in the salted version. When made from high quality ingredients, it can even be included in your pre-workout meal and as a nutritious source of energy.

5 mouthwatering diet pancake recipes

1. Milk and gluten-free banana oatmeal pancakes

Ingredients:

• 1 ripe banana

• 2 eggs

• 2 full spoons of  oats

• A pinch of of baking soda

• A pinch of salt, vanilla

• 15 dkg of small berries (blueberries, blackberries, raspberries

Blend the egg with the banana and oats, then add the baking soda and salt. In a non-stick pan, bake smaller pancakes with palm diameter and slightly thick surface. Bake each side for approximately 2 and 2 minutes.

As a topping, crush the fruit with a fork and drip it onto the pancakes.

The resulting pancake is 450 kcal. Banana and oatmeal are both high in fiber and good in carbohydrates, while berries are low in sugars and good sources of vitamins and antioxidants.

2. Green pancakes with spinach

Ingredients for 3 pancakes:

• 1 egg

• 10 dkg wholegrain spelled flour

• 60 ml milk

• Approx. 30 ml of soda or carbonated water

• 1 spoon of coconut oil

• 70-80 g spinach

• Salt, tiny garlic to taste

Filling:

• 100g cottage cheese

• 40 g feta cheese

• Green spices to taste

If you use fresh spinach, you may want to steam it a bit. Except for the water, mix the ingredients with a blender. The water is added gradually at the very end, until it is pancake-like. It will depend on the type of flour and spinach you use. Fry the pancakes with a little coconut oil. The ingredients of the filling are mixed and filled into pancakes.

Also try mozzarella, tomato, ham and yogurt.

This is also a great main course. The 3 pancakes contain 780 kcal of energy, of which almost 50 g is protein. Spinach is one of the healthiest salad plants because it is full of phytonutrients like chlorophyll, flavonoid and carotenoid. It has a very high iron content, but in reality it is only 3-4 g / 100g.

3. Lightning fast sugar-free protein pancakes

Ingredients:

• 2 egg whites

• 30 g protein powder (Iso Whey Zero)

• 10 g oatmeal

• Water

The ingredients are mixed to a lump-free paste, adding enough water to obtain a dense, fluid mass. Let’s bake the pancakes with a little coconut oil. Smaller pancakes are easier to bake. One serving contains 180 kcal and 33 g of protein. It is a great choice for dessert or as a protein supplement if you no longer need carbohydrates.

Using Iso Whey Zero, you get pancakes that are sugar and lactose-free. If the oatmeal is gluten-free, it can also be incorporated into a gluten-free diet.

Tip: There are many types of flavor variations. Very delicious with white chocolate and cranberries, rum nut with cherries, coconut chunks with chocolate, apricot yogurt with shredded almonds.

4. Chia seed pancake

Ingredients for 2-3 people:

• 150 g wholegrain spelled flour

• 1 teaspoon baking soda

• 1 grated lemon rind

• 1 egg

• 1.5 table spoon chia seeds

• 300 ml milk or almond milk

• A pinch of salt

• Coconut oil for baking

Dressing:

• 0.5 vanilla pudding powder

• 1-2 table spoon erythritol to taste

• Approx. 2 dl milk (or vegetable milk)

• 100 g strawberries or raspberries (can be mixed)

Stir the dry ingredients first, then add the egg and finally add the milk gradually until a lump-free mass is obtained. Let stand for a few minutes. The seeds take up more moisture, so you might need to refill the milk slightly. In a hot pan, fry the pancakes in a little coconut oil.

We make the pudding for the dressing, then when we are done, add the fruits and pour it warm on the pancakes.

Tip:

• If someone is disturbed by the seeds, the recipe can be mixed in a blender.

• It is very delicious with coconut milk and coconut filings and grated / chopped apples.

• Vanilla pudding can also be replaced with a protein powder to make the food more protein rich.

It can be consumed as breakfast or as a brunch / snack, but can be a great source of energy even before workout. The total serving is 910 calories, so it is divided into 455 kcal (if you do not want it to replace a full meal, you can get three smaller servings). In addition to its high fiber content, chia seeds are also excellent sources of plant protein, calcium and iron.

5. Zucchini pancake

Ingredients:

• 1 egg

• A pinch of salt, pepper

• A smaller zucchini

• Approx. 50 g wholemeal flour

• Low-fat milk

Grate the zucchini in the smallest hole of the grater and mix in the other ingredients. Blend and add enough milk to make a dense mass of pancake dough. Fry pancakes with a little oil. The portion prepared is 400 kcal.

We can serve it with grated lean cheese with tomato and cloves, but it is also very delicious with ham strips and herb yogurt sauce.

So you can see that we like pancakes, but the traditional version is not for diet. Fortunately, however, there are many alternative ways to prepare them. If you have a problem with milk sugar, you can make it with lactose-free milk or with vegetable milk and in this case, the milk can be consumed by sensitive people. With the help of gluten-free oat flour, millet or rice flour we get gluten-free version. By replacing sugar with erythritol and the flour with a wholegrain equivalent, you get a much healthier version, but you can also make it as a carbohydrate-reduced, protein-rich protein pancake. These ingredients are very easy to replace and many variants are much simpler and quicker than making a traditional pancake.