How to Make Super-Low-Calorie, Healthy Pancakes

Updated on March 2, 2020
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I recently decided that it's time for me to stop being sad. I've been making a lot of progress, and I hope I can help others, too.

Oh, pancakes. What a beautiful creation. But the problem is that pancakes often contain a lot of calories, usually from all of those indulgent toppings!

Recently, I've discovered that savoury pancakes, which are often lower calorie, are just as delicious. Not only that, they only take around ten minutes to make.

A really great food to incorporate into your diet is chili. Capsaicin, the spicy chemical in a chili, has been proven to improve your health—they activate cell receptors in the intestinal lining, which creates a reaction that lowers the risk of tumors. Spicy foods are also great for helping you to lose weight, as the increase satiety, which means that you'll feel fuller after eating a smaller portion. Chilis can also help to fight fat build-up and shrink fat tissue, because of the beneficial protein changes capsaicin triggers in the body. I've found that pancakes filled with chili and onion are absolutely delicious. But don't just take my word for it—try it for yourself!

If you don't like chili and/or onion, don't worry—the pancakes alone are also delicious, if you want to pick your own toppings. Full nutritional information is available at the bottom of this page.

Cook Time

Prep time: 5 min
Cook time: 10 min
Ready in: 15 min
Yields: 4-5 pancakes


  • 50 grams plain flour
  • 150 milileters semi-skimmed milk
  • 2 egg whites
  • 1/2 onion, diced
  • 1 chili, chopped


  1. Weigh out the flour in a bowl, and measure 150ml of milk in a measuring jug. Add two egg whites to the jug, and whisk with a fork until combined.
  2. Add a little of the milk and egg mixture to the flour - just enough so that it appears to cover the surface. Whisk this with the fork until it feels smooth.
  3. Add about half of the remaining milk and egg mixture, whisk until smooth, and then pour in any remaining liquid. Whisk this until all the lumps are gone, and viola!
  4. For cooking, I would recommend using Fry-Light 1-calorie spray, but but is a perfectly fine alternative. The only difference is, butter contains more fat. Spray 3-4 sprays, or put about a teaspoon-sized amount of butter in a frying pan, and heat until melted. Then, pour the mixture into the middle of the pan until there's enough to cover the whole pan.
  5. In a separate pan, add about a tablespoon of olive oil, or 10-12 sprays of Fry-Light, and fry the onion and chilli.
  6. When the pancake appears solid and cooked, use a spatula to lift the sides and check if the underside is cooked - it should look something like the image below. This should take approximately 3-4 minutes. If it's cooked, flip the pancake, and cook the other side for a minute or two.
  7. Remove the pancake from the pan and place it on a plate. Assuming the chilli and onion have been fried, drop about a quarter of the mixture onto the pancake. Spread it evenly along the centre, and wrap the pancake around.
Cast your vote for Super-Low-Calorie, Healthy Pancakes

Each pancake contains less than one gram of fat, and I've found that for me, four pancakes is the perfect amount to keep my appetite at bay from lunch until dinner.

Please comment below. Are there any delicious recipes you'd like to see made healthier?

Nutritional Information per Pancake

Nutrition Facts
Serving size: 1
Calories 63
Calories from Fat0
% Daily Value *
Carbohydrates 10 g3%
Sugar 2 g
Protein 4 g8%
Cholesterol 0 mg
Sodium 40 mg2%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Low-Calorie Sweet Pancake

I've also written an article for a low-calorie, no-mess sweet pancake recipe, which you can find here.


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