Low Calorie Pancakes

Tired of the same diet breakfast? Try these thick and fluffy Low Calorie Pancakes. With less than 200 calories for the entire stack, they’re a delicious way to start your day for fat loss. Plus, they’re quick and easy to whip up in just one bowl. No banana!

Low calorie oatmeal, cottage cheese pudding, egg white omelette, cottage cheese pancakes and these skinny pancakes are some of the best low calorie breakfasts for weight loss.

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If you think that pancakes are not good for the diet, time to change your mind. This easy low calorie recipe whips up a delicious breakfast or brunch that will satisfy your cravings. Without guilt, because the entire stack has just 196 calories – less than a smoothie.

Recipe highlights

It may sound like a bold statement but no – when I say that these are the best pancakes for weight loss, I mean it. My recipe brings together taste and nutrition in a satisfying breakfast you deserve. And if you’re still not convinced, here are five reasons why you’ll love it.

• Diet friendly and healthy. Clocking at 196 calories per stack, these are the weight watcher pancakes of your dreams. Additionally, they’re made with oats and yogurt, which add fiber and high quality protein. No sugar, oil and grease here.
• Quick and easy. You only need a handful of pantry staples, one bowl, and less than 10 minutes to make a stack of skinny pancakes.
• Fluffy and tasty. Low calorie for breakfast doesn’t mean a boring breakfast. I’ve crafted this recipe to turn out sweet, thick, fluffy and irresistibly soft every time.
• Filling and satisfying. This isn’t another clickbait that mentions calories just for a meager piece. My recipe gives you a tall stack of fat loss pancakes that will get you full until lunchtime.
• Versatile and customizable. Add chocolate chips or protein powder, change toppings and you’ll come up with a completely different breakfast. One recipe, endless possibilities!

Ingredients and substitutes

This simple low calorie pancake recipe requires just a handful of household staples – no banana, no oil, no butter. In the following list you will find all ingredients along with tips, recommendations and substitutes. The precise quantities are in the recipe card at the bottom.

• Oat flour. My go-to choice for a healthier alternative to refined flours. You can also use rolled oats or quick oats, but you’ll need to prepare the batter in a blender. As alternatives, try wholewheat, spelt, or all-purpose flour. For keto pancakes, substitute with almond flour.
• Calorie-free sweetener. Monk fruit and erythritol work great as a 1:1 sugar substitute without any aftertaste. Other options include xylitol or allulose. If you prefer natural sweeteners, use coconut sugar, brown sugar, maple syrup, and honey, keeping in mind this will increase the calorie count.
• Egg. Essential for binding and flavor. For a vegan version, replace with a flaxseed egg or 1/2 ripe mashed banana. Avoid using just egg whites, as they can make them less soft.
• Greek yogurt. It adds moisture and softness without needing bananas or fats, while boosting protein. I recommend 0% yogurt for the lowest calorie option, or use a thick nondairy yogurt as a vegan alternative.
• Milk of choice. Any milk works, whether dairy or plant-based. For the lowest calories, use unsweetened almond milk, skimmed milk, or sugar-free soy milk. Avoid swapping for water.
• Baking powder. This leavening agent ensures fluffy, soft pancakes. You can leave it out, but the texture won’t be as airy.
• Vanilla extract. Adds flavor with zero calorie — perfect for enhancing the taste.

Dietary adaptations

• High protein. Make low calorie pancakes with protein powder and flour, as a substitute for half the amount of oat flour – you’ll need 2 tablespoons of each. My recommendations are vanilla casein and vanilla plant protein.
• Low carb and keto. Replace oat flour with blanched almond flour, preferably defatted. Defatted almond flour has less fat and calories.
• Gluten-free. Use certified gluten-free oat flour or swap it out for blanched almond flour. To keep fats down, prefer defatted almond flour.
• Dairy-free. Choose unsweetened nondairy milk and plant based yogurt such as soy or coconut yogurt.
• Vegan. Replace the egg with one flaxseed egg or half mashed banana, use unsweetened plant milk and dairy-free yogurt such as soy yogurt.

Ways to make pancakes for the diet

What I love about this recipe is that it’s so versatile – some days it may be cinnamon, some days blueberries. You can add extra ingredients or change up toppings for a new breakfast to satisfy your cravings. Here are five ways to make the lowest calorie pancakes at home.

• Blueberry lemon: Add a handful of blueberries and 1/2 teaspoon lemon juice. This will add just about 35 calories, but LOTS of taste and nutrients.
• Chocolate chip: One teaspoon of chocolate chips has about 25 calories, not that bad if we consider the delicious gooey result.
• Peanut butter: Add a teaspoon of peanut butter, or use powdered peanut butter to cut fats. Just keep in mind that this will add about 30 calories.
• Tiramisù: Mix in 1/3 teaspoon of instant coffee powder. After cooking, assemble your stack by alternating layers of pancakes and layers of yogurt – sprinkle with cocoa powder and buon appetito!
• Oatmeal: Replace oat flour with rolled oats, then combine all ingredients to a blender and pulse until smooth. Feel free to add extra ingredients, such as berries or chocolate chips.

How to make low calorie pancakes

Step 1 – Prepare the batter. In a bowl, combine all the dry ingredients: flour, calorie-free sweetener, baking powder. Quickly stir together, then add egg, Greek yogurt and vanilla extract. Whisk, while adding milk one tablespoon at the time, until the batter is smooth. Do not overmix.

Step 2 – Cook. Spray a griddle or pan with cooking spray and place over medium heat. Once hot, pour one scoop of batter into the pan. Cook your pancakes over medium heat until the underside is golden and bubbles begin to appear on the surface, then flip with a spatula and cook until golden.

Step 2 – Serve. Once they are ready, serve with your favorite toppings and enjoy. Or allow them to cool and store in a food container for later, if you’re preparing them ahead.

Meal prep and storage

• To store. Let cool, then place the pancakes into an airtight food container and refrigerate for a maximum of 4 days. Before eating, microwave for about 30 seconds or reheat in a skillet.
• To freeze. Let the pancakes cool completely, then arrange them in a single layer on a baking tray and freeze for about 2 hours. Once frozen, transfer to a zipper bag and store in the freezer for up to 2 months. Freezing in batches prevents them from sticking together.
• To reheat. No need to thaw before reheating. Simply microwave or toast the cakes until they’re soft and fluffy again.

Frequently asked questions

More low calorie breakfasts

• Low calorie oatmeal
• Low calorie cake
• Protein pudding
• Egg white omelette
• Egg white frittata
• Hard boiled eggs
• Cottage cheese eggs
• Cottage cheese flatbread

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5 from 18 votes

Low Calorie Pancakes

Tired of the same diet breakfast? Try these thick and fluffy Low Calorie Pancakes. With less than 200 calories for the entire stack, they’re a delicious way to start your day for fat loss. Plus, they’re quick and easy to whip up in just one bowl. No banana!

Prep Time: 4 minutes minutes

Cook Time: 4 minutes minutes

Total Time: 8 minutes minutes

Servings: 1 serving

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Ingredients

• ▢ 1 egg
• ▢ 2 tbsp (30 g) Greek yogurt, nonfat
• ▢ ⅓ cup (30 g) oat flour, replace with preferred flour or 15 g (2 tbsp) flour + 15 g (2 tbsp) protein powder
• ▢ ½ to 1 tbsp calorie-free sweetener, to taste (I used monk fruit)
• ▢ ½ tsp baking powder
• ▢ ⅓ tsp vanilla extract
• ▢ 2 tbsp (30 ml) milk of choice

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Instructions 

• In a bowl, combine all the dry ingredients: flour, calorie-free sweetener, baking powder. Quickly stir together, then add egg, Greek yogurt and vanilla extract. Whisk, while adding the milk one tablespoon at the time, until the batter is smooth. Do not overmix.
• Spray a griddle or pan with cooking spray and place over medium heat. Once hot, pour one scoop of batter into the pan. Cook your pancakes over medium heat until the underside is golden and bubbles begin to appear on the surface, then flip with a spatula and cook until golden.
• Serve with your favorite toppings and enjoy.

Notes

Ingredient notes and substitutes

• Oat flour: Use rolled oats (blend into flour), preferred flour or almond flour for keto pancakes.
• Sweetener: Replace monk fruit with erythritol, xylitol, brown sugar or maple syrup/honey (sugar and syrup add calories).
• Egg: Replace with a flaxseed egg or 1/2 mashed banana if vegan.
• Greek yogurt: Choose 0% for lowest calories, or use dairy-free if needed.
• Milk: Unsweetened almond, skim, or sugar-free soy milk for the lowest calories.
• Baking powder: Optional for fluffiness.
• Vanilla extract: Adds flavor with no calories.

Dietary adaptations

• High protein: Use casein, vegan protein powder or whey in combination with oat flour.
• Low carb/Keto: Replace oat flour with (defatted) almond flour.
• Gluten-free: Use certified gluten-free oat flour or almond flour.
• Dairy-free: Use plant-based milk and yogurt.
• Vegan: Replace the egg with a flaxseed egg or mashed banana, and use plant-based milk and yogurt.

Storage directions

• To store: Store in an airtight container for up to 4 days. Reheat in the microwave or on a skillet.
• To freeze: Let cool completely, freeze in a single layer for 2 hours, then transfer to a zipper bag or container. Store in the freezer for up to 2 months. Reheat from frozen in the microwave or toaster without thawing.

Nutrition

Serving: 1 serving | Calories: 196kcal | Carbohydrates: 22.3g | Protein: 12.6g | Fat: 6.3g | Saturated Fat: 1.7g | Polyunsaturated Fat: 1.5g | Monounsaturated Fat: 2.2g | Trans Fat: 0.02g | Cholesterol: 165.2mg | Sodium: 287.1mg | Potassium: 212mg | Fiber: 3g | Sugar: 1.4g | Vitamin A: 238.8IU | Calcium: 191.1mg | Iron: 2.3mg

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