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Zucchini pancakes dietary recipes. Dietary zucchini pancakes recipe How to prepare low-calorie zucchini pancakes

It is rare to find a person who does not like to eat delicious fluffy pancakes for breakfast or at other times of the day. But when it comes to staying slim, you have to get creative. For example, how to cook zucchini pancakes according to a dietary recipe. In my opinion, they turn out even tastier than the classic ones. Let's see what ingredients in this dish will make it suitable for dietary nutrition.

zucchini (2 pcs.)
eggs (2 pcs.)
semolina (1 tbsp.)
yogurt or sour cream
oatmeal (4-5 tbsp.)
greenery
salt, spices

Zucchini is the main ingredient that not only makes our dish healthy but also gives it great taste. What are the benefits of zucchini? It turns out that this vegetable is not only suitable for a low-calorie diet (only 20-27 calories per 100 g), but also replenishes our body’s supply of vitamins C, A, PP, E, and B vitamins. Thanks to zucchini, our body receives iron and magnesium , zinc, calcium, organic acids and trace elements.

In addition, this simple vegetable is a good diuretic, useful for gastrointestinal diseases, prevents the accumulation of cholesterol, improves skin condition, helps prolong youth and maintain tone. As you can see, the benefits of zucchini are undeniable; they can make our diet very rich in essential substances.

Zucchini pancakes recipe

Zucchini should be grated on a coarse grater, after peeling. Then squeeze them a little so that the mass does not turn out too liquid. You can also leave the zucchini salted for a while to remove even more liquid.

Now add the remaining ingredients: eggs, semolina, oatmeal and salt and spices to your taste and discretion. Semolina is an excellent substitute for flour: zucchini pancakes with it are not only tastier, but also healthier. What can we say about oatmeal - the beneficial properties of this product are obvious to everyone. You can use either regular rolled oats or multigrain flakes. There is no need to chop them - they will swell from the zucchini juice and eggs.

Mix everything well with a fork until smooth. Now you can either chop the greens directly into the pancake mixture, or save them for the sauce. To make our dish healthy, you need to bake it or fry it in a non-stick frying pan (which can be used to fry without oil). If you don't want to, fry as usual. Spoon the zucchini fritters onto the heated surface. They cook very quickly - you only need to cook for one and a half to three minutes on each side.

And if you decide to bake, then use parchment and a very small amount of olive oil. Bake for 20 minutes at 180°. Make sure the pancakes bake evenly, turning them over if necessary.

Zucchini pancakes are delicious on their own, but with sour cream they will be absolutely delicious. Get ready for them to be eaten in one sitting. Since our recipe is dietary, choose low-fat sour cream. You can also prepare a sauce to your taste from yogurt, herbs, garlic, pickled cucumber and salt with spices.

There is also an alternative way to prepare zucchini pancakes. Only vegetables (zucchini, carrots, onions) and eggs are used for it. For this recipe, you do not need to add any flour, semolina, or cereal. Simply mix the ingredients, immediately spoon them onto parchment paper and bake. Bon appetit and get maximum benefit from zucchini!

Having gone on a diet, I was faced with the need to select foods for my diet not only based on taste, which turned out to be a difficult task. But everything is not in vain: I managed to discover a familiar vegetable - zucchini, which I had previously considered, to put it mildly, as a second-class vegetable: I preferred only store-bought zucchini caviar. It turned out that there are so many options for preparing zucchini that it can compete in popularity with meat and fish dishes; dietary zucchini pancakes alone can be prepared in more than 100 variations.

The easiest zucchini pancakes

From my point of view, these pancakes are the lightest and airiest, as they are prepared without flour. When preparing this dish, I did not use vegetable oil at all, as I fried the pancakes in a non-stick frying pan. They behaved well on it: they didn’t burn, they just required constant presence, since they had to be turned over on time.

In order to prepare zucchini pancakes without adding flour, you should stock up on the following products:

a couple of small zucchini;
two carrots;
a couple of chicken eggs;
medium onion;
salt, ground pepper, spices and garlic to taste.

For those who adhere to a salt-free diet or suffer from stomach diseases associated with pathologies of secretory functions, salt, garlic and spices may not be added to pancakes or limited to a minimum amount.

Low-calorie vegetable pancakes should be prepared following a simple sequence.

Wash the zucchini, remove the peel and seeds, and chop it using a coarse grater.
I do the same with carrots and mix the vegetables, adding chopped onion (it can be grated on a fine grater).
I transfer the mixture to a fine sieve and carefully squeeze out the excess juice (you can use regular clean gauze).
I introduce the eggs one at a time with light “driving” movements.
I add garlic squeezed through a garlic press, salt, pepper, parsley and spices at the last moment, after which I thoroughly knead the resulting mass.
I heat a frying pan over low heat and spoon the mixture onto it with a tablespoon, forming pancakes.
On one side they fry in a frying pan for about 5 minutes, after which you can turn them over and fry for another 5 minutes.
I served them with yogurt, which I prepare myself using a yogurt maker. But I want to note that store-bought options are no worse; you can also purchase the product in a supermarket.

It is better to fold the finished pancakes in one layer, without overlapping each other. Otherwise, they will “squat” and become flat, which, by the way, will not affect their taste.

A little secret: it is better not to pour out the juice squeezed from vegetables, but to drink it half an hour before meals. For those who don't like onions, you can squeeze the juice from zucchini and carrots separately.

This juice is not recommended for those who suffer from diseases of the gastrointestinal tract and kidney pathologies. In this case, it is better to use the juice as a hair mask, adding a spoonful of honey and olive oil to it. The mask is applied to the hair half an hour before washing your hair.

Dietary zucchini pancakes with cheese and light sauce

If I don't have too much time to prepare dinner, technology always comes to the rescue. Although my family prefers traditional fried and boiled dishes, they also enjoy savory zucchini pancakes with a slight cheese flavor, cooked in the oven.

This dish is also classified as dietary. I also think that the advantage of this option is that these pancakes are filling and can replace a full dinner.

In order to prepare these pancakes, I stocked up on the following ingredients:

a couple of medium zucchini;
chicken eggs – 2 pcs.;
100 g of hard cheese (I prefer “Russian”, but you can use any);
several sprigs of parsley;
flour – 6 tablespoons;
salt to taste.

I don’t add any spices to this recipe, as it can overwhelm that special cheese taste and aroma that distinguishes such pancakes.

I chop the peeled and seeded zucchini on a fine grater and place it on a thick sieve to separate excess liquid.
I grate the cheese and finely chop clean, dry parsley.
I squeeze out the zucchini and mix it with cheese and herbs.
I add the eggs one at a time, gently folding them into the pancake mixture.
I introduce the flour one spoon at a time, thoroughly mixing each portion.
I introduce salt last, as it can provoke the release of liquid from the zucchini.
On a baking sheet lined with baking parchment, add a few drops of olive oil and grease the parchment in this way. Spread the mixture with a spoon and place it in an oven preheated to 180 degrees. Cooking time – 15 minutes.

Those who love to eat and lose weight will like it.

Making pancake sauce

At this time I prepare the sauce:

I mix a couple of finely chopped parsley sprigs with 100 g of yogurt.
I grate a small pickled cucumber on a fine grater and squeeze out the juice.
I mix yogurt with herbs and cucumber, add a chopped clove of garlic.

I transfer the hot pancakes into a small frying pan or casserole dish in layers, brushing each layer with sauce. I put it in the oven for another 5-10 minutes, after which the dish is ready.

The calorie content of the finished pancakes is low, despite the fact that they are prepared with the addition of flour.

Zucchini-oat pancakes

Pancakes with zucchini on oatmeal: photo

There are many options for preparing zucchini pancakes with oatmeal, but I prefer those that are cooked in a slow cooker. From my point of view, these pancakes turn out to be special, and therefore I prefer to cook them for dessert, for evening tea or serve with freshly brewed coffee instead of buns.

Required ingredients:

2 zucchini;
2 eggs;
4 tablespoons instant oatmeal;
5 tablespoons of oat bran;
a pack of baking powder;
salt and sweetener to taste.

I use stevia tablets, ground into powder, as a sweetener. For this amount of ingredients, 2 tablets are enough for me, but for those who like it sweeter, you can add a couple more. But I want to note that they are delicious even without sweetener, they are sweet.

The next step is the preparation itself, which I will describe step by step:

I chop the zucchini itself into cubes, add eggs, a little salt and use a blender to grind the mixture into a homogeneous mass. It turns out liquid, but you shouldn’t be afraid of this, since the bran will absorb all the excess liquid.
I add oat bran to the mixture, let it sit for a while and mix it with instant oatmeal.
I set it aside for a quarter of an hour, after which I add another tablespoon of oat bran, sweetener, and baking powder. The mixture becomes thick, you can use a spoon to form pancakes from it.
I grease the multicooker bowl with olive oil and spoon the prepared dough onto it and fry it on both sides.

You can also prepare these zucchini pancakes by steaming them. I use a steamer for this, placing the pancakes on a wire rack. Both in the slow cooker and in the double boiler they turn out fluffy and airy.

I would also like to note, dear housewives, that any recipe for zucchini pancakes can be made dietary if you replace the flour with bran. I use oat bran, but wheat and rye bran are considered no less dietary. For easy use in the freezer compartment of your refrigerator.

You can watch how pancakes for losing weight are prepared in the video:

I would like to know from you, perhaps someone has experimented with a zucchini base for pancakes and got something special and unique? Share with us in the comments, and share my experience with your friends, you can repost it on a social network. You can also subscribe to our newsletter, we have many more great articles! See you soon!

Many people are aware of the benefits of vegetable dishes, but not all of these dishes are equally good for those who monitor their health and pay attention to the caloric content of lunch. The fact is that in addition to healthy vegetables, the composition may not contain the most healthy products. The method of preparing dishes also plays a big role. For this reason, some health advocates doubt that zucchini pancakes can be light and healthy. However, they are wrong: dietary zucchini pancakes exist, and there are quite a lot of options for their preparation.

Cooking features

Diet zucchini pancakes are prepared not quite the same as regular ones. The differences relate to both the recipe and the cooking technology. Therefore, before starting the process, it is a good idea to study the advice of experienced chefs.

Wheat flour, which is added to the dough for zucchini pancakes when they are prepared according to a traditional recipe, significantly increases the calorie content of the dish. In addition, it is not recommended for those who follow a low-carbohydrate diet or suffer from diabetes. Therefore, it is better not to use it for dietary pancakes. Usually it is replaced with oatmeal or oat flour, ground bran, or they try to do without it altogether, thickening the dough with cottage cheese, grated cheese, and binding vegetable components with eggs.
Given the need to avoid adding significant amounts of binding ingredients and a thickener such as flour to the dough, measures must be taken to make the dough less liquid without them. To prevent vegetables from releasing too much juice, do not chop them too much, grating them on a coarse grater. Do not use a fine-hole grater or blender when preparing dietary zucchini pancakes.
Even though the vegetables are not crushed too much, they release juice and must be squeezed through a sieve before combining with other ingredients. The squeezed juice does not have to be thrown out: if you have no contraindications, you can drink it half an hour before a meal or half an hour after it, as it contains many vitamins.
To fry zucchini pancakes, you can only use frying pans with a high-quality non-stick coating - only in this way can you fry pancakes with minimal addition of vegetable oil or without it at all. If you don’t have such utensils in your kitchen, you can bake pancakes in the oven by greasing the pan with oil and putting the dough in it.
In order for the pancakes to bake faster and not have time to burn, they should be fried under the lid. This will make them more magnificent.
If you want dietary pancakes to retain their fluffiness, it is better not to stack them on top of each other, but to distribute them immediately into portioned plates.

As a sauce for diet zucchini pancakes, it is best to serve a fermented milk product by adding chopped fresh herbs. We are talking about yogurt, yogurt, kefir.

A simple recipe for healthy zucchini pancakes

zucchini – 0.5 kg;
carrots – 150 g;
onions – 100 g;
chicken egg – 2 pcs.;
salt, pepper - to taste;

Cooking method:

Wash the zucchini well. If you have one large zucchini, you need to peel it by peeling it with a vegetable peeler, cutting it, and scooping out the seeds with a spoon. Young zucchini does not need to be peeled.
Grate the squash pulp using a large hole grater.
Peel the carrots. Grind it in the same way as zucchini.
Mix the vegetables, lightly add salt and place in a sieve. Place a sieve over a saucepan into which the juice will drain. After 15–20 minutes, squeeze the vegetables through a sieve. Pour the juice into a glass, transfer the vegetable mass to a bowl.
Peel the onion and chop it finely. If desired, you can also grate it.
Add the onion to the remaining vegetables, stir.
Pepper the vegetables and break an egg into them. Stir. Break the second egg and mix again.
Grease a non-stick frying pan with oil. It is better to use olive oil, as it does not release harmful substances when heated. If you prefer sunflower or corn, use refined.
Heat a frying pan and place the vegetable mixture on it. Cover with a lid.
Fry, turning occasionally to prevent pancakes from burning, for 10 minutes.

If you used too much oil for frying, then before eating the pancakes, place them on a napkin for 5-10 minutes - it will absorb excess fat.

Dietary zucchini and oatmeal pancakes

zucchini – 0.5 kg;
chicken egg – 2 pcs.;
instant oat flakes – 80 g;
oat bran – 80 g;
baking powder – 1 sachet;
salt, sweetener - to taste;
vegetable oil - as much as needed.

Cooking method:

Wash and peel the zucchini and grate them. When preparing dietary pancakes according to this recipe, you can use a grater with small holes or even a blender, since the bran will absorb excess moisture and the dough will still not be too liquid.
Using a blender or coffee grinder, grind the oat bran. Add them and half the oats to the squash puree. Stir. Leave for 15 minutes.
Add a pinch of salt and sweetener. For example, you can add 2 tablets of stevia, diluting them with a spoon of water. This amount of stevia is enough to make the zucchini pancakes sweet.
Add eggs and mix everything well. Let the dough rest for another 5 minutes.
Add oats to thicken batter to desired consistency. If you fry in a frying pan, the consistency should be like thick sour cream; for baking in the oven, you can make it even thicker.
Fry the pancakes in a frying pan or bake in the oven. Fry for 10 minutes, bake for 20 minutes.

These dietary zucchini pancakes can be served for dessert. They are also good for breakfast. You can serve them with fruit and berry puree or unsweetened yogurt as a sauce.

Dietary zucchini pancakes with bell pepper and cottage cheese

zucchini – 0.5 kg;
bell pepper – 0.25 kg;
chicken eggs – 2 pcs.;
hard cheese – 100 g;
low-fat cottage cheese – 100 g;
oatmeal – 50 g;
flax bran – 100 g;
garlic – 2 cloves;
lemon juice – 20 ml;
celery greens – 20 g;
salt, ground paprika - to taste;
vegetable oil - as much as needed.

Cooking method:

Coarsely grate the washed and peeled zucchini.
Remove the stem from the pepper and remove the seeds. Wash the peppers and dry them. Finely chop.
Chop the celery greens.
Crush the garlic.
Mix all the ingredients and squeeze them out after half an hour to remove excess juice.
Add salt, paprika and lemon juice to the vegetables. Add crushed bran. Leave for 15 minutes.
Add cottage cheese, pureed through a sieve, and finely grated cheese, mix.
Beat in the eggs and thicken the dough with oatmeal to the consistency of very thick sour cream.
Fry the pancakes in a small amount of oil, shaping them with a tablespoon.

These pancakes can not only be fried, but also baked. It will take about 10 minutes to fry them; you need to bake them twice as long, placing them in an oven preheated to 180 degrees.

You can prepare dietary zucchini pancakes using different recipes, resulting in dishes that are completely different from each other. For this reason, those who adhere to the principles of healthy eating would do well to write down several recipes in their cookbook.

Zucchini pancakes are very popular among people who prefer a healthy lifestyle and dietary nutrition. Vegetables and other ingredients make the meal light, tasty and healthy. The products can be fried, baked or steamed; they cook very quickly.

How to make zucchini pancakes

You can get tasty and tender dietary zucchini pancakes if you follow some cooking tips:

The best raw material for making quick pancakes is young zucchini that is firm to the touch. Such fruits taste more delicate.
You should peel the skin only from more mature vegetables; the skin of young ones is soft and contains many useful substances.
Form the pancakes using a tablespoon. Thanks to this dosage of dough, the dish will turn out golden brown and have the desired thickness.
Season the baked goods with salt at the end of cooking to prevent excess liquid from being released during the process.
If you want to do without using flour, you can replace the component in the dough with rolled oats or semolina.
Use raisins, cottage cheese or granulated sugar as a filling for the sweet version of the dish.
By adding chopped mushrooms to the dough, you can enhance the taste of the finished pancakes.
Adding baking soda will help make your zucchini food more fluffy.
Use sour cream, mayonnaise or classic unsweetened yogurt before placing the pancakes on the table. These products are suitable for sauce.

Zucchini pancakes in the oven

Preparing dietary zucchini pancakes in the oven requires the use of the following products:

onion – 1 head;
ground black pepper;
chicken egg – 1 pc.;
wheat flour – 65 grams;
zucchini – 2 pcs.;
table salt – 5 g;
cow's milk - ½ tbsp.

How to make zucchini pancakes in the oven:

Chop the zucchini and onion using a coarse grater. Squeeze out the main ingredient.
Mix milk and eggs in a separate bowl until the mixture has a homogeneous consistency.
Pour the resulting substance into the chopped vegetables. Mix all ingredients well.
Apply a thin layer of vegetable oil to a baking sheet and spoon out the dough pieces.
The low-calorie dish should be cooked for 20 minutes, preheating the oven to 200 degrees. Turn the pancakes over during cooking.

Zucchini pancakes without flour

Diet zucchini pancakes should be prepared using the following ingredients:

carrots – 4 pcs.;
salt;
cheese – 200 g;
garlic – 4 cloves;
chicken eggs – 4 pcs.;
parsley and dill;
zucchini – 4 pcs.;
onion – 2 heads;
black pepper.

Cooking instructions:

Rinse the zucchini well under running water, then dry with paper towels. Grate the prepared vegetables using a large-hole grater and squeeze out excess liquid.
Mix the mixture with grated carrots and squeeze out the moisture again.
Grind the hard cheese with a fine grater, mix with the zucchini and carrot mixture, add eggs, chopped onion, salt and pepper. If desired, add garlic substance obtained using a garlic press to the ingredients.
Place the vegetable mixture in a frying pan heated with vegetable oil, forming pieces with a tablespoon.
The pancakes should be fried until the crust turns golden brown. The process will take approximately 5 minutes on each side.

Lenten zucchini pancakes in a slow cooker

If you are on a diet that involves reducing your intake of fatty and high-calorie foods, prepare lean zucchini pancakes in a slow cooker. To do this, use the following products:

flour – 0.2 kg;
water – 1 glass;
salt;
zucchini – 350 g;
dry yeast – 1 tsp;
potatoes – 250 g.

Technology, how to cook:

Remove the skins from the vegetables and pass through a grater with small holes. Combine the ingredients, salt the resulting mass, leave to stand until the juice releases. Pour the resulting liquid into the glass.
Form the dough from flour, which must first be sifted, yeast and water. It will take about an hour to arrive.
When the substance rises, add the mixture of potatoes and zucchini to it and mix. If the consistency turns out to be too thick, add a little vegetable juice from a glass.
Spoon the dough into the multicooker bowl. Set the device to “Frying” mode. Fry the lean zucchini pancakes in the appliance until they acquire a golden hue on both sides.

Diet pancakes with sauce

Making pancakes requires the following ingredients:

onion – 1 head;
egg – 2 pcs.;
zucchini – 2 pcs.;
carrots – 1 pc.;
spices;
salt.

To make the sauce, take the following products:

kefir – 0.1 l;
garlic – 1 clove;
cucumber (pickled or fresh) – 1 pc.;
greenery;
salt;
spices (nutmeg, cloves).

How to prepare dietary zucchini pancakes:

Wash the vegetables under the tap. Take an onion head, remove the skin from it, and chop it into cubes. Chop the carrots using a fine grater. Do the same with zucchini.
Mix all the vegetables in a deep container, add salt, seasonings and eggs. Mix everything again.
Start cooking pancakes immediately by placing them in a frying pan with heated oil. Fry until golden brown on both sides.
You can also bake them. To do this, place the blanks on a baking sheet lined with parchment. Place in an oven heated to 180 degrees for half an hour.
While baking, make a delicious sauce. To do this, chop the herbs and garlic, grate the cucumber. Mix all ingredients with kefir or sour cream and salt.

Zucchini is a universal product, the use of which is to prepare many culinary masterpieces. Baby food, canning, and cosmetics include this vegetable.

In most diets, zucchini dishes take pride of place due to their usefulness and taste.

Zucchini as a dietary product

Recipes with photos

Many recipes for preparing zucchini dishes exist today. These are soups, stews, purees, pickled or canned salads, pancakes and many others. But the most popular are pancakes cooked in the oven or in a frying pan.

Zucchini pancakes in the oven

The dish turns out very juicy and tasty, thanks to the interaction of the taste qualities of all the ingredients. Can be prepared for both lunch and dinner for children and adults. Vegetarians will not ignore this exceptionally satisfying delicacy. Cooking time is about 40 minutes.

Ingredients:

Preparation:

The zucchini needs to be washed well and grated on a fine grater. Allow excess liquid to drain for 1–2 minutes.
Mix washed, finely chopped herbs, egg and spices in a separate container. Add starch and beat.
Squeeze out excess liquid from the grated zucchini and add to the egg mixture.
Place the pancakes on a baking sheet lined with parchment paper, pre-greased with vegetable oil, using a spoon or your hands.
Bake in an oven preheated to 180 degrees for 20–30 minutes. Serve the finished dish with sour cream or mayonnaise.

Dietary zucchini pancakes without flour

Tasty, healthy and figure-friendly dishes are everyone’s dream. These pancakes belong to dietary cuisine. They satisfy the feeling of hunger well and have a delicate taste. Suitable for breakfast, lunch and dinner for all age categories. Cooking time takes 30 minutes.

Ingredients:

Young zucchini – 1 piece;
Carrots – 1 pc.;
Eggs – 1 pc.;
Onion – 1 pc.;
Garlic – 1 clove;
Greens - to taste;
Salt, pepper - to taste.

Preparation:

Wash vegetables and herbs well and dry. Peel carrots, onions and garlic.
Grate carrots and zucchini on a fine grater. Add salt and leave aside for two minutes.
In a separate container beat the egg until smooth. Add finely chopped herbs, onions and garlic to it. Pepper and mix.
Discard grated vegetables from liquid and add to egg mixture. Add salt if necessary. Stir well.
Heat the frying pan and grease with a little vegetable oil. Place the pancakes with a spoon and fry for 2-3 minutes on both sides until golden brown.
The dish can be served with various sauces: tartar, ketchup, mayonnaise, sour cream or low-fat yogurt.

Zucchini pancakes with oat flakes

Another recipe for healthy pancakes is zucchini and oatmeal pancakes. They turn out no less healthy and tasty. The taste is spicy and delicate. They are well absorbed and keep you feeling full for a long time.

They can be consumed by people on diets, children and vegetarians. Very good for breakfast. The preparation process is simple and takes 40 minutes.

Ingredients:

Preparation:

Grate the zucchini on a coarse grater, add raw eggs and oatmeal. Stir and set aside for 5-7 minutes to allow the flakes to swell.
Peel the onion, wash the greens and chop finely. Mix with the previous mixture. Salt, add pepper and grated garlic. Mix well and let stand for 1 minute.
On oiled, spoon pancakes into a well-heated frying pan. Fry until golden brown on both sides.
Ready pancakes Place in a bowl and top with sour cream sauce if desired. It is better to serve warm, it tastes better.

Zucchini pancakes with cheese

The combination of zucchini and cheese introduces a new taste, unlike previous options. They not only have an appetizing appearance and aromatic smell, but are also very tasty.

Zucchini pancakes with cheese can no longer be classified as dietary dishes; the presence of hard cheese makes the finished dish heavier. But, if you replace it with cottage cheese, then the “dietary” status returns.

The preparation is based on the classic recipe for zucchini pancakes, only the flour can be replaced with semolina and cheese can be added. You can also remove the garlic and add bell pepper. There are many variations, you need desire and imagination.

Ingredients:

Preparation:

Wash vegetables and herbs. Grate the zucchini on a coarse grater, add salt and leave. Chop greens and onions. Beat the eggs and combine with finely grated cheese.
Squeeze very hard zucchini so that there is no juice left at all.
Into the egg mixture add grated zucchini and garlic. Salt, pepper and add flour. Mix well. The dough should turn out like very thick sour cream. If not, you should add more flour.
Place on a hot frying pan, greased with oil, and fry until done. Place hot pancakes on a plate; you can sprinkle grated cheese and chopped herbs on top.

Any of these dishes can be served to guests without fear of shame. Everyone present at the table will appreciate the imagination and effort.

Calorie content of zucchini pancakes

Zucchini is a low-calorie vegetable, only 17 kcal per 100 grams, which cannot be said about pancakes.

When combined with other products, the calorie content of zucchini pancakes increases:

Vegetable pancakes in 100 gr. contain 90 Kcal. They contain vegetables, so the nutritional value is lower than others.
Pancakes with oat flakes– 130 Kcal. Thanks to oatmeal, the energy value of the finished dish has increased.
Pancakes with added flour– 139 Kcal. Flour is a high-calorie ingredient; the more it is in the product, the more calories you will have to eat.
Cheese pancakes– 155 Kcal. The indicator is higher than the previous ones due to the properties of the cheese. “Russian” is taken as an example. The calorie content of pancakes will vary depending on the type of cheese.

At home, it is easy to control the amount of calories consumed by choosing your own ingredients for cooking. Replacing flour with semolina will reduce the energy value of pancakes by 2–3%.

Cheese can be replaced with cottage cheese to get diet pancakes with 35% less calories. Instead of frying, you can bake the pancakes in the oven - another minus 30%.

Rules for making zucchini pancakes

Selection of vegetables

The most important ingredient is zucchini. Young and juicy – what you need. Mature and old ones should not be thrown away. You can remove the peel and seeds and grate the rest. Frozen vegetables must first be thawed and chopped using a blender. The younger the vegetables, the juicier the pancakes.

Proportions:

Combining ingredients to prepare a dish, proportions must be observed so that the dough does not turn out liquid and the pancakes do not fall apart. You can't add too much onion. It releases a lot of juice and prevents the dough from setting. As a result, you have to add more flour. The calorie content increases, the taste is not so delicate.
Egg whites contain a lot of water. More than two is too much. The same thing will happen as with the onion.
The main thing is to maintain a pleasant taste. Garlic is a spicy ingredient. Excessive use for preparing delicacies will drown out the aroma of the other ingredients. One or two cloves is enough. The ingredients in a dish should complement each other, the spices should enhance the taste.

Baking or toasting

When baking in the oven, the pancake dough should be thick so that it does not spread on the baking sheet. Otherwise, the pancakes will combine into one whole, and you will get a big pancake.

For frying, dough with the consistency of thick sour cream is suitable. You don’t need to use a lot of oil for cooking; the pancakes will absorb half of it. The more it is, the fattier the dish.

For people on a diet, it is better to use the oven!