Low Calorie Pancakes 51Kcal Egg Free Dairy Free

I love making pancakes like my Vegan Pancakes, Vegan Almond Flour Pancakes, or Vegan Coconut Flour Pancakes 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!

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. Eggs Sugar 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.

Buckwheat Flour – 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. All-Purpose Flour (including gluten-free blends) – 364 kcal Oat Flour – 389 kcal Almond Flour – 571 kcal Quinoa Flour – 380 kcal Coconut Flour – 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.

Ingredients and Substitutions

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.

All-Purpose Flour – 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. Almond Milk – 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. Apple Cider Vinegar – or lemon juice. This creates a buttermilk texture when coming in contact with almond milk. It makes low-calorie buttermilk. Vanilla Extract – for the taste. Baking Powder – for the fluffy texture. Erythritol – it’s a natural sugar-free crystal sweetener that contains no calories. Yogurt – 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,

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. Yogurt – High-protein dairy-free yogurts are low in calories and high in protein to keep you full.

Allergy Swaps

Below are some food allergy swaps for you if needed.

Gluten-Free – use a gluten-free flour blend containing added gum. 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. Nut-Free – beverage coconut milk is low calories or hemp milk.