Not long ago I shared a selection of my favorite pp breakfasts. There I immediately wrote that there are, of course, not 10 of them, but much more. One of the options (or rather, 3 options at once) not included in this top is rice flour pancakes. Not because they are tasteless, they just didn’t fit in the top. Pancakes prepared according to any of the recipes below are really bomb! Everyone who tried it did not believe that they were without regular flour and sugar. And my friends asked for the recipe, because it’s cool to have delicious pancakes for breakfast and not be afraid that fat will build up on your sides.
By the way, if you are interested, a whole separate article has been prepared about rice flour - here it is.
Delicate mini pancakes with milk
My son calls them “those little pancakes.” And he can eat more than one serving, so I always make extra, otherwise I might be left without breakfast.
Nutritional value per 100 g:
- Calories: 161,3
- Proteins: 9,7
- Fats 6,4
- Carbohydrates: 21,7
The calorie content of the entire serving is 395 kcal (this is already with cottage cheese and chocolate)
Ingredients for 1 serving:
- rice flour - 50 g
- corn starch - 0.5 tsp.
- milk - 60 ml
- 1 small egg
- a pinch of salt
- baking powder - ⅓ tsp.
- sweetener fitparad - 2-3 scoops
- coconut (or any vegetable) oil - 1 tsp.
- 10 g dark chocolate - for serving
- cottage cheese - 50 g for serving
Why do I advise adding cottage cheese to already prepared pancakes? This is an excellent source of protein. And proteins in the morning are very necessary if you want to preserve muscles. And it's just delicious.
Cooking method step by step
In a deep plate, mix flour, starch, milk, yolk, salt.
Beat the egg white and sakhzam into a fluffy foam with a mixer or blender.
The fluffy protein foam now needs to be mixed with the remaining ingredients. We do this carefully, adding in portions and stirring with a spoon from bottom to top.
At the very end, add baking powder. Now the dough is ready. It is runny, and the consistency is closer to pancake batter than to classic pancake batter.
Fry in a pan lightly greased with coconut oil. Fire - medium, do not cover with a lid. Pour literally 1 tbsp into the frying pan. dough - this makes it easier to turn over.
The pancakes turn out soft, tender, and very appetizing. Especially if you pour melted chocolate over them and serve with a spoonful of cottage cheese. Cottage cheese can be mixed with sakhzam. It’s easy to melt chocolate by putting the cube in a tight zip-lock bag and putting it in hot water for a minute. Then make a small hole and you're done.
Kefir pancakes with cottage cheese
You can prepare delicious kefir pancakes with cottage cheese; the calorie content of a dish prepared according to this recipe is 166 kcal per 100 grams.
- 200 gr. low-fat cottage cheese;
- 200 ml low-fat kefir;
- 9 tablespoons whole grain flour;
- 2 eggs;
- 0.5 teaspoon of soda;
- 30 ml vegetable oil;
- sweetener to taste.
Mix kefir with soda and let this mixture sit for a while. Separately, beat the egg with a fork or whisk, adding sweetener while beating.
Grind the cottage cheese, if it is pasty, then just grind it with a fork. If the cottage cheese is in lumps, it is better to beat it with a blender or grind it through a sieve. Add cottage cheese to kefir and beaten egg, mix and add flour. Stir until a thick mass is obtained. Place a spoon in a frying pan with a small amount of oil and fry on both sides over low heat.
PP pancakes made from rice flour and kefir
Kefir is a classic ingredient in any pancakes, including those made with rice flour. These pancakes will turn out more fluffy than in the recipe above, “plump”, but they are still good for breakfast or a pre-lunch snack, kbju is ideal for this!
KBJU per 100 g: 158/7.8/4.7/29.3 Calorie content of the entire serving without additives - 269 kcal
What you need for 1 serving:
- 1 egg
- 50 ml kefir
- 60 g rice flour
- sahzam - to taste
- vanillin - on the tip of a knife
- baking powder - ⅓ tsp.
- vegetable oil for greasing the pan
How to cook:
- Mix everything except kefir and baking powder. Heat kefir until hot - this is the secret to the extra fluffiness of the pancakes.
- Carefully, stirring constantly, pour the hot kefir into the egg-flour mixture. And let the dough stand for 10 minutes.
- Then add baking powder, mix and fry the pancakes.
- Fry over medium heat without a lid on both sides until golden brown.
Recipe for pancakes with kefir and rice flour. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Pancakes with kefir and rice flour.”
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 156 kcal | 1684 kcal | 9.3% | 6% | 1079 g |
| Squirrels | 4.4 g | 76 g | 5.8% | 3.7% | 1727 g |
| Fats | 2.3 g | 56 g | 4.1% | 2.6% | 2435 g |
| Carbohydrates | 27.8 g | 219 g | 12.7% | 8.1% | 788 g |
| Organic acids | 0.5 g | ~ | |||
| Alimentary fiber | 0.7 g | 20 g | 3.5% | 2.2% | 2857 g |
| Water | 62.3 g | 2273 g | 2.7% | 1.7% | 3648 g |
| Ash | 2.02 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 15.1 mcg | 900 mcg | 1.7% | 1.1% | 5960 g |
| Retinol | 0.012 mg | ~ | |||
| beta carotene | 0.006 mg | 5 mg | 0.1% | 0.1% | 83333 g |
| Vitamin B1, thiamine | 0.062 mg | 1.5 mg | 4.1% | 2.6% | 2419 g |
| Vitamin B2, riboflavin | 0.138 mg | 1.8 mg | 7.7% | 4.9% | 1304 g |
| Vitamin B4, choline | 30.72 mg | 500 mg | 6.1% | 3.9% | 1628 g |
| Vitamin B5, pantothenic | 0.52 mg | 5 mg | 10.4% | 6.7% | 962 g |
| Vitamin B6, pyridoxine | 0.182 mg | 2 mg | 9.1% | 5.8% | 1099 g |
| Vitamin B9, folates | 6.951 mcg | 400 mcg | 1.7% | 1.1% | 5755 g |
| Vitamin B12, cobalamin | 0.257 mcg | 3 mcg | 8.6% | 5.5% | 1167 g |
| Vitamin C, ascorbic acid | 0.43 mg | 90 mg | 0.5% | 0.3% | 20930 g |
| Vitamin D, calciferol | 0.033 µg | 10 mcg | 0.3% | 0.2% | 30303 g |
| Vitamin E, alpha tocopherol, TE | 0.079 mg | 15 mg | 0.5% | 0.3% | 18987 |
| Vitamin H, biotin | 2.484 mcg | 50 mcg | 5% | 3.2% | 2013 |
| Vitamin RR, NE | 1.7777 mg | 20 mg | 8.9% | 5.7% | 1125 g |
| Niacin | 0.058 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 135.13 mg | 2500 mg | 5.4% | 3.5% | 1850 g |
| Calcium, Ca | 78.7 mg | 1000 mg | 7.9% | 5.1% | 1271 g |
| Magnesium, Mg | 21.15 mg | 400 mg | 5.3% | 3.4% | 1891 |
| Sodium, Na | 590.39 mg | 1300 mg | 45.4% | 29.1% | 220 g |
| Sera, S | 45.99 mg | 1000 mg | 4.6% | 2.9% | 2174 g |
| Phosphorus, P | 93.9 mg | 800 mg | 11.7% | 7.5% | 852 g |
| Chlorine, Cl | 929.05 mg | 2300 mg | 40.4% | 25.9% | 248 g |
| Microelements | |||||
| Aluminium, Al | 28.8 mcg | ~ | |||
| Iron, Fe | 0.264 mg | 18 mg | 1.5% | 1% | 6818 g |
| Yod, I | 5.51 mcg | 150 mcg | 3.7% | 2.4% | 2722 g |
| Cobalt, Co | 1.219 mcg | 10 mcg | 12.2% | 7.8% | 820 g |
| Manganese, Mn | 0.3601 mg | 2 mg | 18% | 11.5% | 555 g |
| Copper, Cu | 73.36 mcg | 1000 mcg | 7.3% | 4.7% | 1363 g |
| Molybdenum, Mo | 4.535 mcg | 70 mcg | 6.5% | 4.2% | 1544 g |
| Tin, Sn | 7.49 mcg | ~ | |||
| Selenium, Se | 6.689 mcg | 55 mcg | 12.2% | 7.8% | 822 g |
| Strontium, Sr | 9.8 mcg | ~ | |||
| Fluorine, F | 15.99 mcg | 4000 mcg | 0.4% | 0.3% | 25016 g |
| Chromium, Cr | 1.51 mcg | 50 mcg | 3% | 1.9% | 3311 g |
| Zinc, Zn | 0.5939 mg | 12 mg | 4.9% | 3.1% | 2021 |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 5.2 g | max 100 g | |||
| Galactose | 0.006 g | ~ | |||
| Glucose (dextrose) | 0.001 g | ~ | |||
| Lactose | 2.075 g | ~ | |||
| Essential amino acids | 0.678 g | ~ | |||
| Arginine* | 0.209 g | ~ | |||
| Valin | 0.178 g | ~ | |||
| Histidine* | 0.088 g | ~ | |||
| Isoleucine | 0.163 g | ~ | |||
| Leucine | 0.3 g | ~ | |||
| Lysine | 0.198 g | ~ | |||
| Methionine | 0.082 g | ~ | |||
| Methionine + Cysteine | 0.052 g | ~ | |||
| Threonine | 0.124 g | ~ | |||
| Tryptophan | 0.046 g | ~ | |||
| Phenylalanine | 0.173 g | ~ | |||
| Phenylalanine+Tyrosine | 0.173 g | ~ | |||
| Nonessential amino acids | 0.973 g | ~ | |||
| Alanin | 0.157 g | ~ | |||
| Aspartic acid | 0.283 g | ~ | |||
| Glycine | 0.103 g | ~ | |||
| Glutamic acid | 0.608 g | ~ | |||
| Proline | 0.237 g | ~ | |||
| Serin | 0.196 g | ~ | |||
| Tyrosine | 0.18 g | ~ | |||
| Cysteine | 0.042 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 5.19 mg | max 300 mg | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 1.3 g | max 18.7 g | |||
| 4:0 Oil | 0.058 g | ~ | |||
| 6:0 Kapronovaya | 0.04 g | ~ | |||
| 8:0 Caprylic | 0.023 g | ~ | |||
| 10:0 Kaprinovaya | 0.046 g | ~ | |||
| 12:0 Lauric | 0.052 g | ~ | |||
| 14:0 Miristinovaya | 0.262 g | ~ | |||
| 15:0 Pentadecane | 0.017 g | ~ | |||
| 16:0 Palmitinaya | 0.422 g | ~ | |||
| 17:0 Margarine | 0.012 g | ~ | |||
| 18:0 Stearic | 0.186 g | ~ | |||
| 20:0 Arakhinovaya | 0.023 g | ~ | |||
| Monounsaturated fatty acids | 0.686 g | min 16.8 g | 4.1% | 2.6% | |
| 14:1 Myristoleic | 0.023 g | ~ | |||
| 16:1 Palmitoleic | 0.048 g | ~ | |||
| 18:1 Oleic (omega-9) | 0.523 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.006 g | ~ | |||
| Polyunsaturated fatty acids | 0.196 g | from 11.2 to 20.6 g | 1.8% | 1.2% | |
| 18:2 Linolevaya | 0.102 g | ~ | |||
| 18:3 Linolenic | 0.037 g | ~ | |||
| 20:4 Arachidonic | 0.046 g | ~ | |||
| Omega-6 fatty acids | 0.1 g | from 4.7 to 16.8 g | 2.1% | 1.3% |
The energy value of Pancakes made with kefir and rice flour is 156 kcal.
- Serving = 99 g (154.4 kcal)
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
PP recipe for vegetarians
Rice pancakes can also be vegetarian - that is, without eggs. Who is a vegetarian here? Catch the recipe! Delicious, dietary and completely vegan. These pancakes also contain a lot of protein due to the cottage cheese in the composition.
KBJU per 100 g: 152.5/7.9/1.8/33.2 Calorie content of the entire serving (without additives)—305 kcal
Products for 1 serving:
- 1 small banana
- 2 tbsp. (heaped) rice flour
- 60 g cottage cheese
- a pinch of salt
- sahzam - optional (sweet banana)
- baking powder - ⅓ tsp.
- vegetable oil - 1 tsp.
- berries - for serving
Cooking process:
- We will prepare the dough for these curd pancakes in a blender; the consistency should be a little thicker than usual. Add all ingredients except butter, baking powder and berries, beat for 4-5 minutes at medium speed.
- Let it sit for 10-15 minutes. Now add baking powder and beat everything well again.
- Cook in a non-stick frying pan. But not dry - add a little coconut oil for an appetizing crust and subtle aroma.
- I ended up with 8 pancakes and barely finished them all. With raspberries and coffee - it’s magical!
Useful tips and tricks
The following tips will help you prepare delicious and healthy pp pancakes:
- to reduce the calorie content of the dish, you can dilute the kefir base with boiled water;
- Instead of sugar, you should take organic sweeteners (honey and Jerusalem artichoke syrup are good);
- Pancakes are best cooked without oil in a non-stick frying pan;
- If desired, you can bake the dish in the oven on a silicone mat.
Appetizing PP pancakes are obtained harmless to the figure using more than 20 recipes using kefir. It’s delicious to cook them with different types of flour, and also add fruit to the composition.
Lifehacks for the last time
In general, rice flour can be replaced with any other flour in any pancake recipe. This way you turn regular baked goods into at least gluten-free ones. Minus sugar and plenty of butter - and now you have a dietary recipe.
Despite the dietary content, there will still be a lot of calories in such pancakes. That is, they cannot be thrown uncontrollably - the calculation of the KBZHU norm should always be there.
Also, do not confuse weight gain and weight loss. If you are losing weight, then eat rice flour pancakes for breakfast, lunch, or at least for lunch. After lunch there is no need - too many carbohydrates.
Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).
