How to make zucchini pancakes without flour
To make zucchini pancakes, you don't have to use flour. Grated zucchini is squeezed out of excess moisture, and eggs, cottage cheese, cheese or nut flour (almond, coconut) are used to make the consistency sticky. Mushrooms, onions, herbs, and minced meat can be used as filling.
Fry or bake
In a keto diet, zucchini fritters are fried in a frying pan to increase the amount of fat in the serving. Any oil will do: vegetable, coconut, ghee, butter.
For diet food, zucchini pancakes are spooned onto a baking sheet and baked in the oven. If fried in a frying pan, the pancakes are crispy with a high level of fat. Here are the recipes: regular keto pancakes.
Ghee will add a creamy aroma and a delicate caramel taste.
Finely chopped herbs, red onion and spices are added to flourless zucchini pancakes for aroma and variety of taste. The finished dish is sprinkled with fresh herbs and served with sour cream (25% fat content).
What flour to use in making keto zucchini pancakes
Wheat flour is not used in making keto zucchini pancakes because it has a high glycemic index. A large amount of carbohydrates violates the rule of keto nutrition, where the bulk of the energy value should be fat. The recipes listed below either omit flour or replace wheat flour with low-carb, gluten-free flour.
If during cooking you end up with a liquid mass, feel free to add psyllium or nut flour until the consistency is suitable for pancakes.
You can replace flour with hard and stringy cheese, cottage cheese, a lot of greens, but with the addition of eggs.
Zucchini pancakes, like other keto dishes, can be made ahead of time - frozen in portions and taken out of the freezer as needed to satisfy your hunger. Just turn on the defrost function in the microwave, and then fry the tortillas in a frying pan in oil, removing excess moisture with a paper towel.
Place the pancakes in the freezer marked BZHU per serving, which are presented in the recipes below.
Recipe for zucchini and potato pancakes
It was the baked pancakes that attracted my husband, only he noticed that zucchini alone was not enough in them, so next time I prepared not just zucchini pancakes without flour, but zucchini-potato pancakes with bell pepper, in other words, vegetable ones!
I took:
- two small zucchini;
- three medium potatoes;
- one red bell pepper;
- one medium carrot;
- one large onion (those who don’t like onions can take a small one);
- two eggs;
- salt, black pepper.
I remind you once again that you need to carefully squeeze the potatoes and zucchini to remove as much vegetable juice as possible, otherwise the pancakes will turn out flat and ugly!
Bake on each side for 10 minutes at a temperature of 10 degrees.
Flourless zucchini pancakes simple recipe, 8.5 g carbs per serving
You can make keto zucchini pancakes without flour by adding eggs. They will keep their shape well if the grated zucchini is thoroughly squeezed out of the juice. The recipe for zucchini pancakes will take 15 minutes and will delight the whole family with a delicious, aromatic dish.
Ingredients
For 6 servings you need to prepare the following products:
- zucchini, 800 g;
- chicken eggs, 2 pcs.;
- finely chopped onion, 1 pc.;
- a bunch of greenery;
- salt, 2 g;
- vegetable oil, 25 ml;
- pepper and paprika 1 g each.
Preparation
We remove the hard skin and seeds from the zucchini and remove the moisture. Salt the eggs in a separate bowl and beat. Mix all the ingredients and fry the pancakes in a frying pan with butter until golden brown.
The nutritional value
One serving contains 104 kcal:
- carbohydrates – 8.5 g;
- proteins – 3 g;
- fat – 6.5 g.
Features of the dish
Nutrition experts advise:
- Keep a food diary, writing down everything you eat that day.
- Be sure to count the calorie content of your meals.
Kilocalorie (kcal) is a unit of measurement of the energy value of food. The human body spends a certain amount of energy per day, which is also measured in kilocalories. If more is spent than was consumed in food, the body will make up for the deficiency from fat reserves.
Important! A simple example: a person spends 1800 kcal per day. In order for weight to steadily but moderately melt, the energy value of food should not exceed 1500-1600 kcal per day.
Ready-made diets offer already written menus by day with a clear indication of the diet for breakfast, lunch, dinner and snacks (usually with a daily calorie content of 1000 - 1200 kcal). Sometimes this promotes rapid weight loss in a short period of time, but such “extreme weight loss” is dangerous to health.
Vegetarian diet zucchini pancakes are light, filling, but low in calories. They are suitable for any diet - vegetable, Brazilian, carbohydrate, low-carbohydrate, protein.
Flourless Zucchini Pancakes with Cheese, 4 g carbs per serving
I make keto zucchini pancakes with flourless cheddar cheese and Italian herbs. Cheddar can be replaced with mozzarella.
I use coconut flour with a low glycemic index as a thickener.
I get 8 servings. The pancakes can be connected to each other by placing grated cheese between them so that it melts while the pancakes are hot. I cook it in a frying pan with coconut or ghee.
Ingredients
For 8 servings I use:
- zucchini, 450 g;
- coconut flour, 50 g;
- cheddar, 250 g;
- chicken egg, 2 pcs.;
- ground black pepper, a pinch;
- salt, 2 g;
- Provencal herbs, 5 g;
- coconut oil, 60 ml.
Cooking method
I grate the zucchini on a coarse grater. If the skin is tough, I remove it and the seeds. To remove moisture, you need to salt the zucchini, wait 15 minutes and strain the vegetable using gauze.
I beat the eggs with cheese and add it to the zucchini with the rest of the ingredients. I will fry the resulting dough in parts from pancakes in a frying pan over medium heat. I make each pancake thin so that it is fried inside and turns out crispy.
I sprinkle the finished dish with finely chopped green onions and grated hard cheese.
The nutritional value
One serving contains 59 kcal, of which:
- carbohydrates – 4 g;
- proteins – 5 g;
- fat – 2 g.
Keto Zucchini Pancakes with Feta and Herbs, 6 g carbs per serving
A dietary step-by-step recipe for a dish for lunch or dinner with the aroma of greens and a curdled taste. Flourless keto zucchini pancakes are made with chopped almonds and feta cheese.
Feta cheese is a natural product based on sheep's milk with the addition of goat's milk. Does not cause allergies or digestive problems. Contains a large number of useful microelements for beauty and health.
Salty and curdled cheese with sourness is often used in pizza, bread, pies, and added to soups and sauces. The texture is dense but crumbly. It can be combined with any food and melts pleasantly when heated, making it tender and soft. Blends perfectly with Provençal herbs: basil, thyme, thyme, sage, marjoram, peppermint, oregano
.
I recommend sprinkling the finished dish with grated hard cheese or an additional portion of feta cheese until the pancakes have cooled.
When serving zucchini fritters with feta cheese, add pieces of salmon fillet to the dish. All of these ingredients not only work well together, but also create a satiating sensation similar to that of consuming fat bombs.
Ingredients
For 6 servings you will need:
- zucchini, 240 g;
- chicken eggs, 3 pcs.;
- almond flour, 150 g;
- red onion, 50 g;
- chopped garlic, 2.5 g;
- feta, 110 g;
- melted butter, 60 ml;
- bunch of dill, 10 g;
- salt and spices to taste.
Preparation
- I remove the thick peel and large seeds from the zucchini and grate it on a coarse grater, adding salt. To remove excess moisture, place the zucchini in a colander set over a bowl for liquid. Using my hands or gauze, I crush the grated vegetable to remove any remaining juice.
- In a separate bowl, beat the eggs vigorously.
- Mix the zucchini with all the ingredients, adding the egg mixture last. I first mash the feta cheese with a fork.
- If you need to thicken the dough, I recommend adding almond flour.
- To prepare, you will need a frying pan with melted butter. Fry the pancakes, spooning them out on each side.
The nutritional value
171 kcal per serving:
- carbohydrates – 6 g;
- proteins – 9 g;
- fat – 13 g.
Keto Psyllium Zucchini Pancakes, 4.9g Carbs Per Serving
Flourless zucchini pancakes made with herbs, chicken eggs and psyllium for stickiness will make you feel full without weighing you down.
Diet zucchini pancakes are suitable as a low-carb and gluten-free meal.
Psyllium is ground plantain seeds. In keto recipes, it acts as a gluten-free, gum-free and xanthan-free gluten. Helps bind the mass in dough, sauces and gravies. Low carb content does not increase blood sugar levels. This product is a unique tool in preparing dishes without harm to your health and figure. Recommended for use by those who suffer from digestive problems.
The effect of psyllium is noticeable 5-10 minutes after adding to the main mass - it begins to thicken as soon as the psyllium swells.
Ingredients
For 4 servings you need:
- zucchini, 400 g;
- chicken egg, 3 pcs.;
- psyllium, 15 g;
- garlic, 2 cloves;
- ghee (for frying), 25 ml;
- fresh herbs, 10 g.
- salt, 2 g.
Preparation
The zucchini is peeled and chopped on a coarse grater. You need to wait 10 minutes and squeeze out the juice. Add all the other ingredients, mix well and turn on the pan, melting the oil for frying. Each pancake is placed on the frying pan with a spatula and fried on both sides for about 1.5 minutes.
The nutritional value
176 kcal per serving:
- carbohydrates – 4.9 g;
- fat – 15.2 g;
- proteins – 4.9 g.
Keto Zucchini Pancakes with Coconut Flour, 9.5g Carbs Per Serving
Diet zucchini pancakes are popular with adults and children. Prepare this dish for lunch, serve with sour cream and recharge your energy without harming your figure or digestion. Psyllium and coconut flour are used as an adhesive. Choose a medium sized zucchini. This is enough for two full meals with one extra.
Serve with sour cream, finely chopped fresh herbs or stewed mushrooms in sour cream with onion half rings. To enhance the flavor of the pancakes, use these additives when serving or chop a clove of garlic into the dough.
Ingredients
For 5 servings you will need:
- zucchini, 500 g (medium volume);
- chicken eggs, 2 pcs.;
- coconut flour, 30 g;
- psyllium, 15 g;
- coconut oil, 25 ml;
- salt, 2.5 g.
Preparation
Chop the zucchini on a fine grater, add all the other ingredients to it and mix thoroughly so that there are no lumps. Each pancake is spooned into a frying pan with coconut oil and fried until golden brown, then flipped over with a spatula. Prepare all the dough in this way.
What to serve pancakes with?
I always serve some kind of sauce with pancakes:
- For myself, I prepare a dietary one: I take low-fat yogurt, add chopped herbs and a clove of garlic to it.
- My husband really likes the following sauce recipe: Feta cheese (100-150 grams), 2-3 tablespoons of sour cream, herbs and garlic. I grind all the ingredients in a blender and serve with pancakes!
- For banana pancakes, I usually make a sweet sauce from sour cream and sugar, or I decorate them with banana slices and drizzle with honey: banana pancakes go very quickly!!
Returning to the conversation about losing weight, I would like to note that zucchini helped me a lot in this matter! Dishes made from this vegetable are quick to prepare, contain a minimum of calories and are enjoyed by the whole family!
