Dukan pancakes without flour and sugar. Good morning... yes, it happens! Dukan bran pancakes Recipe for Dukan bran pancakes

Pancakes are not the last place in the list of favorite dishes of most of our compatriots. However, this food does not help you maintain a good figure. It is difficult to find a diet in which it is among the permitted foods. But such a nutrition plan exists. This is the Dukan diet. Dukan pancakes are prepared without flour and sugar, which is why they are low-calorie. But this does not prevent them from being tasty and appetizing.

Cooking features

Even an inexperienced housewife can prepare pancakes according to Dukan; you just need to know the appropriate recipes and take a few points into account.

Milk, kefir and other fermented milk products used to prepare dough for dietary pancakes must be low-fat. The maximum permissible fat content in them is 1.5%.
Gluten, corn starch, skim milk powder, and bran help thicken the dough without flour. Some of these products appear on the list of allowed foods only at the second stage of the diet - “Alternation”. Their use is limited to a certain amount. When choosing a pancake recipe, you need to make sure that it is suitable for the stage of the diet you are at and calculate the maximum serving size that you can eat during the day.
Dr. Dukan advises minimizing the consumption of vegetable oil. To fry pancakes, it is recommended to use a frying pan with a high-quality Teflon coating. If you cannot do without oil, then you should not pour it into the frying pan - just grease the dishes with it using a pastry brush or cloth napkin.
From the second stage of the diet, vegetables can be added to the pancakes, and from the third stage - fruits. At the first stage, you can only add flax seeds, vanillin, and cinnamon.
If necessary, sweeten baked goods by adding zero-calorie sweeteners to the dough. If the sweetener is in tablets, they should first be crushed or dissolved in a small amount of warm water.
It will be easier to knead the pancake dough if you use a special mixer attachment.

Dietary pancakes are served with low-fat yogurt or condensed milk prepared according to a special recipe.

Dukan pancakes for the “Attack” stage

chicken egg – 1 pc.;
low-fat yogurt – 40 ml;
oat bran – 30 g;
baking powder for dough – 3 g;
sweetener - to taste;
cinnamon - a pinch;
vegetable oil - for greasing the pan.

Cooking method:

Grind the bran to flour using a blender or coffee grinder.
Mash the sweetener in a mortar.
Add sugar substitute, cinnamon and baking powder to the bran and stir.
In a separate container, beat the egg with a fork or whisk, add yogurt to it, and beat together.
Pour the resulting liquid mixture over the bran and stir. Leave for 15-20 minutes for the bran to swell.
Heat a frying pan and grease it with oil. Spoon the batter into the pan.
Cover the pan with a lid and fry the pancakes until they are browned on the bottom.
Turn the pancakes over with a spatula and fry until done.

Pancakes according to this simple recipe are tasty and healthy. However, for subsequent stages of the diet, you can choose an even more tasty and tender version of this dish.

Classic recipe for Dukan pancakes with kefir

low-fat kefir – 0.25 l;
oat bran – 30 g;
wheat gluten (or adequate amount of wheat bran) – 15 g;
dry baker's yeast – 5 g;
chicken egg – 2 pcs.;
corn starch – 20 g;
salt, sweetener - to taste;
olive oil - how much will be needed for frying.

Cooking method:

Remove the kefir from the refrigerator in advance and place it closer to the stove or radiator so that by the time the dough is prepared it will be at room temperature or even a little warmer.
Add sweetener and yeast to kefir. Stir. Leave for 20 minutes in a warm place.
Grind the bran to flour.
Break the eggs, separating the yolks from the whites.
Add yolks to kefir. Whisk.
Add starch and bran. Stir until smooth.
Beat the egg whites with a mixer until stiff. To make them whip better, cool them and add a pinch of salt to them while whipping.
Add the protein foam into the dough and mix thoroughly but gently.
Fry the pancakes in a frying pan greased with vegetable oil.

According to this recipe, the pancakes turn out tender, fluffy, rosy, but you can prepare such a dish only from the second stage of the Dukan diet.

Dukan liver pancakes

beef or chicken liver – 0.5 kg;
chicken egg – 1 pc.;
onions – 100 g;
corn starch – 40 g;
salt, pepper - to taste;
vegetable oil for frying - how much will be needed.

Cooking method:

Wash the meat by-product, peel off the film, cut out the vascular formations, cut into medium-sized pieces. Grind by passing through a meat grinder.
Peel the onion, cut into 4 parts, and turn through a meat grinder. Mix onion puree with liver mass.
Add eggs and starch. Mix thoroughly.
Add salt and pepper, stir again.
Fry on both sides in a greased frying pan.

The pancakes according to this recipe are thin and tender, so you should be careful when turning them over and removing them from the pan. The dough can be made thicker by adding a couple of tablespoons of bran crushed into flour. Then the number of eggs also needs to be doubled.

The Dukan diet is a great way to not only lose weight, but also improve your health. After all, if you maintain a balanced diet, the body is able to “launch” the internal processes of healing and rejuvenation. But how not to go astray and stick to a strict diet for a long time? To solve this problem, there are many dishes that will help you maintain your diet and make the menu attractive. Such delicacies include pancakes and pancakes, the taste of which many remember from childhood. If you think that these dishes are completely non-dietary, then with the help of our tips you will be convinced of the opposite.

Semi-finished products from the store - are they allowed according to Dukan?

Often, while following the Dukan diet, the question arises: “Why specifically prepare something by purchasing low-fat, low-calorie foods? After all, ready-made semi-finished products can be purchased in the store, which just need to be heated.”

However, factory-made preparations are completely unsuitable for the strict Dukan diet. In addition to the fact that they contain large quantities of prohibited substances, such as sugar and animal fats, processed foods can harm digestion. After all, it is during a strict diet that the body is especially vulnerable and needs a balanced menu. Therefore, if you decide to treat yourself to pancakes, feel free to go to the store, but not to purchase frozen ready-made goods, but to buy dietary ingredients.

To make the pancakes thin and light, and the pancakes fluffy, you need to follow some recommendations:

What is the difference between pancake batter and that prepared for pancakes? Traditionally, it has a more liquid consistency; soda or yeast are usually added to the classic version for pancakes; other components may be similar. It is better to entrust mixing the ingredients for pancake dough to the means of “small” kitchen equipment - a mixer or blender, so you can achieve perfect homogeneity. During this process, ensure that the consistency of the dough is appropriate:
- for pancakes - it should flow from a spoon like thick sour cream; when ready, the pancakes look like fluffy small cakes;
- for pancakes - a more liquid consistency is required, which will allow you to quickly distribute the poured dough over the surface of the frying pan, the finished pancakes are flat and thin;
pancakes can be baked in a small frying pan, then low-fat sour cream, yogurt or honey are served with them in gravy boats to make it convenient to dip the rolled pancakes;
Pancakes of the traditional size “about the size of a large plate” are also prepared for stuffing; various fillings can be wrapped in them.

How to cook at different stages

The Dukan diet goes through several stages:

The attack is short and effective. Duration - 2–10 days. Everyone has their own individual indicators, so the number of days may vary. Depends on how many kg you need to lose. At this stage, protein products are allowed.
Alternation (cruising) - this is where the most basic weight loss occurs. Plus - 28 vegetables are added to the list of permitted products from the first phase. The list includes tomatoes, carrots, cucumbers, zucchini, cabbage.
Consolidation - will allow you to maintain the result achieved in the previous stages.
Stabilization is the final stage of the diet. The basic rules and principles of the diet are aimed at preserving and maintaining results for life.

Dukan diet - video

Attack

Pancakes and pancakes are easy and quick baked goods, perfect for this strict phase.

Dairy products

Minimal fat milk or kefir. Curdled milk is suitable, as well as whey - you like what you like best, the main thing is that everything is low-fat. From dairy products, you can add cottage cheese or yogurt to pancakes (just don’t forget about the fat content).

Pancake flour, starch or bran?

The Dukan diet limits the use of flour, so for pancakes and pancakes they usually use either bran. The “signature” difference of the Dukan diet is the introduction of oat bran, which is unusual for the Russian table, into the recipe. Therefore, stock up on bran from oats in the store, so you can fulfill the requirements of the diet with special care.

Eggs

When planning to bake pancakes, do not forget about eggs: at almost all stages of the Dukan diet, cooking eggs is allowed. On Ataka, however, you are allowed to eat only one meal a day, and even then without protein. With one beaten yolk you can make an excellent pancake batter.

Vegetable oil for frying

To prepare pancakes, you need a minimum of oil, just to grease the pan. But for pancakes, it is advisable to use more oil, otherwise they will not be baked.

“But in Ataka, for example, vegetable oil is practically prohibited, no more than a teaspoon per day!” - the attentive reader will notice. That’s right, so for this stage it’s better to hold off on pancakes and limit yourself to diet pancakes. And for them, take no more than one teaspoon of vegetable oil, ideally it should be cold-pressed olive oil.

Sugar, salt and spices

Sugar, of course, cannot be used, but you can do without it: take the sweetener that you have on hand when drinking Dukan tea. Spices - there are no special restrictions here.

Before adding the sugar substitute in tablets to the dough, you need to thoroughly grind it to a powder, then it will quickly dissolve during the preparation of the pancake dough.

Filling

If a pancake recipe calls for filling, it must be prepared strictly following the Dukan rules: cottage cheese, cheese, meat, and fish should be low-fat.

Cruise

At this phase, you can use vegetables, which means there are many more filling options for pancakes. In addition, additives in the form of vegetables, grated or prepared as a puree, can be added to the dough itself.

A pleasant “creamy” color of the dough for pancakes and pancakes in the Cruise phase will be provided by whole chicken eggs (white + yolk).

Another good news: at this stage, it is also possible to slightly increase the daily amount of vegetable oil - up to one tablespoon. So now you can bake pancakes.

Consolidation

It becomes possible to add flour to the dough, but you shouldn’t get carried away with it. It is best to combine bran with wholemeal flour - this is very useful for proper digestion.

During the setting phase, fruit is allowed, and you can safely add applesauce to the pancake batter.

Stabilization

If you were able to withstand a long, complex diet and have reached the Stabilization phase, then as a “bonus” Pierre Dukan allows classic pancakes, and in your favorite form: with sour cream, jam, and pancakes can be baked by kneading the dough with yeast or soda.

Pancake recipes

Pancakes are easy and quick to prepare, and the whole family will love the results.

Pancakes with kefir (basic recipe for all stages)

What you will need:

low-fat kefir - 200 ml;
corn starch - 30 g;
egg yolk - 2 pcs.;
salt - 1/3 tsp;
sugar substitute - to taste;
olive oil - 1 tsp.

Mix kefir and starch thoroughly. Grind the yolks and add to the prepared mixture. Add salt, sugar substitute.

Heat a frying pan over medium heat, grease with oil. Pour the batter into the center of the pan using a large spoon, spreading it over the surface in a circular motion. Wait until the bottom surface becomes golden brown and turn over with a spatula. Remove the finished pancake onto a flat plate.

proteins - 4.6 g;
fats - 7.5 g;
carbohydrates - 12.1 g;
calorie content - 134.5 kcal.

If the pan has a non-stick coating, use a special spatula to turn it over to avoid damaging the surface.

Dukan pancakes with milk

Let's prepare the necessary components:

skim milk - 60 ml;
corn starch - 30 g;
egg - 1 pc.;
olive oil – ½ tsp.

Mix milk and starch, making sure there are no lumps. Add beaten eggs. Warm it up a little, you can use a microwave oven for this, 5 seconds will be enough. Add the rest of the ingredients, mix thoroughly and bake the pancakes.

proteins - 5.8 g;
fats - 7.1 g;
carbohydrates - 19.8 g;
calorie content - 166.1 kcal.

On serum

What you will need:

serum - 100 ml;
egg - 2 pcs.;
sugar substitute and salt - to taste;
olive oil – ½ tsp.

Beat the eggs, gradually adding whey, then starch. Lastly, add salt and sugar substitute. Fry in a non-stick frying pan, lightly greased with oil.

proteins - 6.5 g;
fats - 5 g;
carbohydrates - 5.1 g;
calorie content - 91.8 kcal.

Pancakes with bran on kefir

Components:

low-fat kefir - 80 ml;
corn starch - ½ tsp;
powdered milk - 1 tbsp. l.;
oat bran - 2 tbsp. l.;
egg - 1 pc.;
baking powder - ½ tsp;
sugar substitute and salt - to taste;
boiled water - as much as needed (prepare 1 tbsp.);
olive oil - 1 tsp.

Beat the egg and, stirring carefully, gradually add all the ingredients. Bring the prepared dough with boiled water to the consistency of “liquid sour cream” and prepare pancakes, frying on both sides in a heated frying pan. Serve with low-fat sour cream.

proteins - 9.7 g;
fats - 10.2 g;
carbohydrates - 11.5 g;
calorie content - 176.9 kcal.

Sweet pancake cake according to Dukan

This dish is very tasty and festive; we recommend that Dukan fans prepare this cake to pamper themselves during a strict diet.

Pancake dough ingredients:

low-fat soft cottage cheese - 1 tbsp. l.;
eggs - 2 pcs.;
low-fat kefir - 3 tbsp. l.;
soda - 1 g;
sugar substitute - 1 g;
boiled water - 2 tbsp. l.;
salt - to taste;
olive oil - 1/3 tsp.

For cream “Boiled condensed milk”:

skimmed milk powder - 3 tbsp. l.;
low-fat milk - 200 ml;
corn starch - 1 tbsp. l.;
instant coffee - 1 tsp;
sugar substitute - to taste.

Cooking method:

Beat the eggs and gradually add the rest of the ingredients.
Boil the water, and at the end of mixing all the ingredients, pour in boiling water until you get a “pancake” consistency.
Fry the pancakes in a lightly oiled frying pan.
Mix the ingredients for the cream and place in the microwave for 10–15 minutes. From time to time we check how thick the cream is and stir. Once it is thick enough, remove and cool.
Grease the pancakes with cream and leave in the cold for 1 hour.

proteins - 7.4 g;
fats - 5.7 g;
carbohydrates - 24 g;
calorie content - 177.3 kcal.

Dietary pancake cake according to Dukan - video

Pancakes

Some recipes called “pancakes” contain products that are not used to prepare the traditional and familiar fluffy flatbreads. For example, the basis of the dough for such pancakes is not kefir or milk, but minced meat or fruit and vegetable puree. “Non-classical” pancakes are popular among fans of the Dukan diet.

Kefir pancakes

Ingredients:

corn starch - 60 g;
low-fat kefir - 300 ml;
chicken eggs - 2 pcs.;
dry yeast powder – ½ tsp;
baking powder - ½ tsp;

Gently mix kefir and yeast, set aside for 10 minutes. Add the remaining ingredients, do not add baking powder yet. Wait another half hour. Heat a frying pan, mix the dough with baking powder and spoon the dough into oval cakes. When the underside is browned, carefully flip over and cook until cooked through.

A light and tasty breakfast on the Dukan diet - pancakes with low-fat kefir

The recipe can be used for all stages of the diet; for Attack, instead of whole eggs, take only yolks and 350 ml of kefir.

proteins - 4.9 g;
fats - 2.6 g;
carbohydrates - 13.5 g;
calorie content - 97.4 kcal.

Bran and cinnamon pancakes (suitable for Attack)

Ingredients:

oat bran - 3 tbsp. l.;
egg - 1 pc.;
cinnamon - 2 g;
baking powder - 0.5 tsp;
sugar substitute and salt - to taste;
olive oil – ½ tsp.

Mix all the ingredients and let the dough rest for 10 minutes. Bake in a preheated frying pan, lightly grease it with oil.

Adding cinnamon to the pancake batter gives the dish a spicy kick.

proteins - 10.6 g;
fats - 7.4 g;
carbohydrates - 9.3 g;
calorie content - 146.4 kcal.

Dukan pancakes with cottage cheese and bran

Prepare the products:

low-fat soft cottage cheese - 2 tbsp. l.;
low-fat yogurt - 3 tbsp. l.;
eggs - 2 pcs.;
oat bran - 2 tbsp. l.;
corn starch - 1 tsp;
baking powder - ½ tsp;
sugar substitute and salt - to taste;
olive oil - 1 tsp.

Mix all products thoroughly, avoiding the formation of lumps. Leave the dough to rest for 10 minutes. Moisten a paper towel with olive oil and prepare the pancakes by brushing it onto a hot frying pan.

Soft cottage cheese and yogurt make the pancakes tender and fluffy

proteins - 11 g;
fats - 10.3 g;
carbohydrates - 7.3 g;
calorie content - 166 kcal.

Remember that diet requirements limit the number of eggs per week to 3.

With pumpkin jam (starting from the Cruise)

We will need:

low-fat cottage cheese - 100 g;
corn starch - 2 tbsp. l.;
pumpkin jam - 5 tbsp. l.;
egg - 2 pcs.;
sugar substitute and salt - to taste;
vanillin - 1 g;
olive oil - 1 tsp.

Prepare the dough for pancakes, first beat the eggs. Mix in jam, sugar substitute, then add thoroughly mashed cottage cheese, starch and vanillin. When the dough reaches the desired degree of viscosity, fry the pancakes in a hot frying pan. The finished pancakes have an interesting orange color and an unusual aroma.

proteins - 8.5 g;
fats - 2.3 g;
carbohydrates - 20.5 g;
calorie content - 188.1 kcal.

Liver pancakes

We prepare products:

chicken liver - 0.5 kg;
egg - 1 pc.;
onion - 1 pc. (50 g);
carrots - 1 pc. (75 g);
oat bran - 4 tbsp. l.;
olive oil - 2 tbsp. l.;
salt - to taste.

Cooking method:

Peel the carrots and onions.
Cut the onion into small cubes, and you can grate the carrots.
Fry a little in a frying pan with 1 tsp. oil, then add 2 tbsp. l. water and simmer until done, covering with a lid.
Grind the liver in a blender, a meat grinder will also work.
Add bran, egg and salt.
Add stewed carrots and onions to the resulting mixture and let the dough stand for half an hour. The bran will swell and the pancakes will turn out fluffy.
Fry in a greased frying pan until a beautiful golden crust forms.

proteins - 10.2 g;
fats - 13.9 g;
carbohydrates - 7.8 g;
calorie content - 197.4 kcal.

American curd cupcakes with bran and yogurt

Low-calorie but very tasty Dukan baked goods also include American cupcakes - cute little cupcakes that are prepared in special molds.

Try a delicious and light dessert - American cupcakes, which are allowed on the Dukan diet

What you will need:

low-fat soft cottage cheese - 200 g;
low-fat yogurt - 2 tbsp. l.;
eggs - 2 pcs.;
corn starch - 3 tbsp. l.;
oat bran - 2 tbsp. l.;
baking powder - 1/4 tsp;
sugar substitute and salt - to taste.

Mix all the products, fill the molds halfway and place in an oven preheated to 180 degrees for 20 minutes. After the cupcakes are removed from the molds, you need to turn them over and add yogurt into the indentations with a spoon.

Adding oat bran to the cupcake dough makes this baked product a real hit of the Dukan Diet.

proteins - 12.1 g;
fats - 8.2 g;
carbohydrates - 14.5 g;
calorie content - 180.2.

Chicken breast according to Dukan - video

Don't give up your favorite treats on the way to health and a slim figure. May the dishes you prepared during the Dukan Diet be delicious and make the whole process easy. Dietary pancakes and pancakes prepared according to our recipes will help you with this. Happy weight loss!

Diet phases: Alternation and Consolidation

Hello, dear readers!

According to my recipe, you will bake 30-50 pancakes and you can enjoy them with different fillings throughout the day!!! Don't believe me? See for yourself

Dukan diet recipes: kefir pancakes according to Dukan

I thought for a long time about how much kefir to write in the recipe and decided to leave 300 ml, although I add 400 ml myself.

Why? Because if you add 400 ml, then you should have a great non-stick frying pan that never lets you down! I recently bought one for myself and now I can fry anything without a single drop of oil.

If you have the same frying pan, then feel free to add 400 ml!

I immediately foresee questions about the absence of gluten - if there is none, then add another spoonful of starch, but only in this case, recalculate the DOPs, i.e. Divide the resulting portion of pancakes into 1.5 days.

Kefir pancakes according to Dukan: preparation

I don’t put the pancake dough in a warm place or create any additional conditions, but simply cover it with a plate and set it aside.

After a while, we start frying the pancakes - I repeat that I do not use oil, although you can do this if you wish. The frying pan needs to be well heated, and then reduce the heat to slightly above medium power. For example: on my electric stove, each burner has 9 power levels, first I heat the frying pan at 9, and then reduce the power to 7.

Immediately before frying, add baking powder to the dough, mix and start the process

Everything seems simple here, but I want to give a few tips that will help you prepare Dukan pancakes without any problems:

Try not to fry 4-5 pancakes at once, start with 2, watch how they turn over, and only then, if desired, increase the number of pancakes in the pan. I fry 2 pieces. - the quieter you go, the further you'll get.
The smaller the pancakes, the better the result! For me they turn out to be 5-7 cm in size, if larger, then even in a frying pan with a good non-stick coating it is problematic to remove them, because. the dough is runny. Don't try to make pancakes out of pancakes!
To pour the dough, I use a regular 50 ml vodka shot glass. - this is just enough to prepare 2 pancakes.
If you have problems with turning the pancakes, then do this: first pry the edge with a spatula, and then carefully move the spatula under the pancake with small flickering movements from side to side, as if cutting it from below;
Be patient, because... There is a lot of dough and it won’t take 5 minutes to fry - I fry the pancakes for 15-20 minutes.

Pancakes become much tastier when they cool. You can come up with a variety of fillings to suit your taste! For example, I really like it with honey, but I’m on Stabilization. I can recommend you yogurt or cottage cheese with a sweetener, and among the salty options I really like this one:

I would like to draw your attention to the fact that you get a lot of filling, so I do not recommend filling everything with yogurt at once, but take exactly the amount that you plan to eat.

As always, I look forward to your reviews and photo reports.

Bon appetit!

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Best regards, Tamarina Irina.

Pancakes, pancakes and bran cakes according to the recipes of the famous nutritionist Pierre Dukan taste as good as baked goods according to traditional recipes. But the health benefits of Dukan dishes are much greater.

Oat and wheat bran in the recipes are coarse fiber, necessary for cleansing the body and effective digestion. Diet baked goods contain a minimum of fat. It will help people who care about their health lose weight and then stay slim.

Diet principles

Dukan himself has repeatedly stated that he does not like to lose weight and does not know how. After all, it’s uncomfortable. The doctor came up with a diet based on a large amount of protein in the diet while excluding carbohydrates and fats. Therefore, the Dukan diet is classified as a “protein” diet.

Protein saturates well, but does not provide the body with the necessary energy for life - for this you need carbohydrates and fats. In search of “fuel,” the body begins to break down its own fat deposits.

Of course, you cannot eat entirely on protein foods for a long time; this will seriously undermine your health. It is recommended to follow an exclusively protein diet on the Dukan diet for a maximum of 10 days (Attack stage). In this short period of time, a person loses several kilograms of weight, which serves to continue losing weight.

The following stages of the diet are built according to the usual rules of low-calorie nutrition. But the basic principle remains: “lots of protein, few carbohydrates, fat, sugar, salt.” Mandatory conditions for the Dukan diet:

use 1 tbsp. bran per day;
eat only approved foods (for each stage of the diet there is an approved list);
drink at least 2 liters of clean water;

The Dukan diet is ideal for those who have decided to say goodbye to extra centimeters at the waist, improve the condition of their body, improve the functioning of their internal organs and restore their ideal appearance.

French nutritionist Pierre Dukan has created ideal conditions that you can only dream of: you do not need to reduce portion sizes, give up dinner or light snacks. Just by replacing some ingredients with acceptable ones, you can quickly achieve the desired effect.

The indicated amount of ingredients is for one serving. If you are preparing bran pancakes for the whole family, increase the amount of ingredients several times.

To prepare bran pancakes according to Dukan you will need: