Tasty and healthy nutrition for losing weight: what kind of buns you can eat on a diet, how to prepare diet buns

Greetings, Friends! Do you like buns? Just don’t say “no” - everyone loves buns. Soft, fluffy, fragrant rounds. If you prepare them according to the rules of a healthy diet, you can enjoy these baked goods without sin. Today I present 2 recipes for healthy, dietary buns.

I prepared and baked these buns in one batch. Light ones (see photo) are mainly made with flour, and dark ones are made with bran.

I advise you to make bran unsweetened. They are just perfect for making burgers or sandwiches. And I made the light ones sweet. They are a little reminiscent of cheesecakes and go well with jam or chocolate and nut spreads. In any case, these buns are a good basis for breakfast.

Oatmeal Apple Pie (only 80 calories)

Many people believe that you need to lose weight without eating sweets, but this is not true. Baked goods are also allowed. There are various recipes for healthy dishes that do not affect your figure in any way. For example, you can make a diet oatmeal pie with apples.

Ingredients:

• half a glass of whole grain wheat flour;
• half a glass of cereal;
• a pair of eggs;
• a glass of low-fat kefir;
• 2-3 small spoons of honey;
• a small spoon of baking powder;
• 4-5 apples;
• vanillin.

Preparation:

1. First you need to prepare a clean bowl. There you should combine flour and oatmeal, pouring kefir over these ingredients. In this form, the mass should stand for about an hour.
2. We are waiting for the oatmeal to swell. Meanwhile, peel the apples and cut them into slices.
3. After time has passed, add baking powder to the mixture. Some also add cinnamon to add flavor to the dessert. Mix all ingredients thoroughly.
4. Next you need to take a baking dish and line it with parchment paper and sprinkle flour on top. Then you need to lay out the apple slices in such a way that no gaps are visible.
5. Pour the prepared mixture on top. The dough should not be very thick, but not liquid either.
6. Place the form in the oven, preheated to 180 degrees, for half an hour.
7. The low-calorie pie is ready. It can be served with low-fat yogurt.

How many calories are in this dessert? Not much, only 80 kcal per serving!

Features of buns for PP and weight loss: what is worth remembering

Diet buns are significantly different from regular buns. They must comply with the basic rule of losing weight - to ensure a calorie deficit in the body. Only then will fat deposits begin to be broken down to meet energy needs. Given this requirement, diet buns must be low-calorie.

To ensure compliance with the leading weight loss requirement, you must:

• prepare the dough not from high-calorie wheat flour, but from dietary types (oatmeal, whole grain, etc.) or at least use low-grade wheat;
• use only dietary products as filling;
• prepare the dough not with yeast, but with kefir - yeast-free dough;
• Instead of sugar, use low- or no-calorie (better) sweeteners.

Important! The lowest calorie buns will be made from yeast-free dough with bran flour.

People with diseases of the digestive tract may be contraindicated to consume products made from certain types of flour. Therefore, in order not to harm your health, it is recommended to consult a specialized doctor about this.

Be sure to check out: Diet cabbage salad: the best recipes Safe cleansing: flax seeds for weight loss Kefir on a diet: are alternatives possible Proper castling: how to replace high-calorie treats and allergenic foods on a diet

Dietary cottage cheese casserole: low-calorie baked goods PP

Dietary casserole differs from the classic one in the composition of ingredients. An ordinary dessert is made from flour and sugar, but these components are absent in a dietary dish. Due to this, the cottage cheese casserole becomes dietary, which means it has few calories.

It is better to choose a silicone mold, as it does not require lubrication.

Ingredients:

• 410 grams of low-fat cottage cheese;
• 2-3 tablets of sweetener;
• 110 grams of raisins;
• 2 large spoons of semolina;
• egg;
• salt;
• vanillin.

Preparation:

1. First you need to wash the raisins thoroughly. Then pour it into a clean bowl and fill it with water. Leave the soaked raisins for half an hour. After which you will need to drain the water and dry the raisins by placing them on a paper towel.
2. Dissolve the sweetener in a small amount of boiled water.
3. Place cottage cheese in another bowl. Add raisins, sweetener, semolina, egg, salt and vanillin to it on the tip of a knife.
4. Mix everything thoroughly.
5. Place the curd mixture into a baking dish and smooth the surface.
6. Meanwhile, the oven should already heat up to 180 degrees. You need to place the form in it for half an hour. As soon as the crust appears golden brown, you can take out the casserole.

From puff pastry

Buns with cottage cheese made from puff pastry are an opportunity to please your loved ones with aromatic and delicious pastries.

Ingredients:

• ½ kg puff pastry;
• two spoons of sour cream;
• a pack of cottage cheese;
• sugar to taste;
• egg;
• vanilla;
• 160 g of any dried fruit.

Cooking method:

1. There is no need to knead the dough, since it is sold ready-made; you just need to defrost it. You can use any dried fruit for the filling, but it’s especially delicious with raisins, dried cranberries and cherries (use an equal amount of each ingredient).
2. To make the filling, it is better to pass the cottage cheese through a sieve, pour hot water over the dried fruits and leave for five minutes. Then combine the prepared ingredients, adding the egg and sour cream. Sugar is not required in this case, since dried fruits are already sweet.
3. Roll out the dough into a rectangular layer and spread the filling over it. Wrap the workpiece in a roll and cut it into small portions.
4. Brush the buns with beaten egg and bake at 180°C.

Diet oatmeal cookies with kefir

There are various recipes for preparing dietary baked goods. Oatmeal cookies made with kefir are very tasty and healthy.

Ingredients:

• 110 ml kefir;
• 110 grams of oatmeal;
• a small spoon of cinnamon;
• a large spoon of honey;
• raisin.

Preparation:

1. First you need to pour kefir over the oatmeal.
2. Pour raisins into another cup and pour boiling water over them. Leave for about half an hour.
3. Combine both mixtures. Send honey and cinnamon there too. Mix everything thoroughly.
4. Form cookies from the prepared mixture.
5. Line a baking sheet with parchment paper. Place the formed cookies on top.
6. Place the baking sheet in an oven preheated to 180 degrees for 15-20 minutes.

These cookies can be eaten even at night. This will not affect your figure in any way.

Main conclusions

1. When losing weight and following proper nutrition, you are allowed to eat only diet buns.
2. Diet baked goods should be made from low-calorie foods.
3. To make diet buns, it is best to use whole grain flour or made from bran.
4. The use of premium wheat flour is prohibited.

Since a number of diseases prohibit eating baked goods made from certain flours, it is recommended to consult a doctor on this issue.

What recipes for diet buns do you know? Share your favorite and most successful ones with our readers in the comments to this article.

Diet cheesecakes

For those who are used to eating right and don’t want to gain weight, but still want to eat sweets, you can prepare dietary cheesecakes.

Ingredients:

• 230 grams of low-fat cottage cheese;
• a couple of large spoons of whole grain flour;
• egg;
• a couple of apples;
• a large spoon of sugar;
• cinnamon on the tip of a knife.

Preparation:

1. First you need to turn on the oven and preheat to 190 degrees.
2. Place the cottage cheese in a clean bowl and beat the egg into a separate bowl. This is done so that no pieces of shell are found in the yolks. Then combine the cottage cheese and eggs and mix thoroughly.
3. Peel and core the apples. Then they should be grated in any way.
4. To the mixture of cottage cheese and eggs you need to add cinnamon, granulated sugar, flour and apple. Mix all ingredients thoroughly until smooth.
5. Line a baking sheet with parchment paper.
6. Form cheesecakes from the prepared mixture, wetting your hands in water so that the mixture does not stick. Place them on a baking sheet and place in the oven for 20 minutes.

If you grate apples on a coarse grater, their taste will be felt better in cheesecakes.

Ingredients:

• rye flour - 170 grams;
• oat or wheat bran - 20 grams;
• cottage cheese - 180 grams;
• eggs - 2 pieces
• fiber - 1 teaspoon;
• salt - 0.5 teaspoon;
• soda - 0.5 teaspoon;
• coriander - 0.5 teaspoon;
• matsoni or yogurt - 20 grams.

Very tasty diet buns. Step by step recipe

1. First, let's prepare the dishes in which we will beat the eggs. This can be a regular bowl. Break the eggs and beat them lightly with a whisk, fork or mixer. Whichever is convenient for you.
2. Next, add the cottage cheese and mash it thoroughly with a fork. We end up with such an egg-curd mass.
3. Add matsoni to the resulting mixture and mix well. We can replace matsoni with yogurt or natural yoghurt.
4. Add oat or wheat bran, half a teaspoon of salt, half a teaspoon of soda, half a teaspoon of coriander, and also a teaspoon of fiber. Mix the resulting slurry again until smooth.
5. And the last ingredient is flour. We sift it through a sieve so that our diet buns turn out fluffy and soft.
6. Mix the resulting dough thoroughly so that there are no lumps. It should stick slightly to your hands.
7. Take a baking sheet and cover it with parchment paper or a silicone mat.
8. We wet our hands with water and, using already wet hands, form our cottage cheese rye diet buns in the form of balls.
9. On top, if desired, you can sprinkle flax seeds or sesame seeds.
10. We place our delicious protein buns in an oven preheated to 180 degrees for further baking: about 50-60 minutes.

After about an hour, we take our fragrant, crispy, absolutely delicious rye buns out of the oven, put them on a plate until they cool completely. You can check the readiness of the buns using toothpicks. And one more little trick: if you want the crust of the buns to be soft, you need to place a plate of water in the bottom of the oven. The plate needs to be chosen so that it can withstand high temperatures and not crack.

You can serve these diet buns with your regular breakfast. Or for lunch - instead of bread. Buns will be a good addition to hot soup. Yes, however, they can be eaten even with regular tea or used as a bun for sandwiches or sandwiches. As you can see, the recipe is very simple, tasty and healthy! Do you want to get rid of extra pounds, but can’t give up golden brown buns? Then you definitely need to try making delicious dietary protein rye buns at home using our recipe. And if you want to learn more about healthy and tasty food, go to the “Very Tasty” website: there you will definitely find a recipe to suit your taste. Bon appetit!

All lovers of flour products will love low-calorie baked goods. After all, this is very pleasant: you don’t need to worry about the kilograms you’ve gained and deprive yourself of delicious food, but you just need to know the right recipes. You can eat baked goods without harming your figure at all.

Diet cake: a recipe for light low-calorie baking

Yes, even on a diet you can eat cakes and enjoy life!

Ingredients:

• a glass of flour;
• 210 grams of sugar;
• 3-4 eggs;
• 3 bananas;
• soda;
• a couple of kiwis;
• orange;
• 3-4 packets of jelly;
• 110 ml red wine.

Preparation:

1. First you need to beat the eggs with a mixer.
2. Send the flour there. Beat again.
3. Then chop the banana and add it to the mixture.
4. Prepare a baking dish by lining it with baking paper. Pour the prepared mixture into the mold and place in the oven for 30 minutes.
5. In the meantime, you will need to peel and cut the fruit into small pieces.
6. Remove the finished cake from the oven and place on a plate. It should cool down. Then it must be cut in half.
7. Pour boiling water over the gelatin packet. As soon as the gelatin syrup has cooled a little, you can pour the bottom cake and soak the top cake with wine. Then place pieces of fruit between the cake layers.
8. Dissolve gelatin and cover the entire cake.
9. Place the finished dessert in the refrigerator until it hardens.

Calorie content and chemical composition

The most important factor in such baking is the recipe. After all, it is he who determines whether it will be sweet or not, what it is eaten with, what is included in it. The chemical composition is no less important than taste and aroma; the benefits or possible harm of the product will depend on it. When it comes to store-bought baked goods, it is difficult to predict the full list of healthy ingredients, since the manufacturer can optimize its production in different ways, using food additives or secret ingredients.

Therefore, it is better to prepare them yourself in order to know exactly about all the components.
Plus, it's much cheaper and not as difficult as it might seem. Depending on what is used in the baked goods, its chemical composition will vary. Chemical composition of popular buns

Nutrients and vitamins are provided by the standard set of ingredients for the dough. As a rule, it includes flour, eggs, yeast, and water. These components saturate well, and the supply of iron in them is almost always within the daily norm. Depending on the recipe, powders, fillings, and additives may be added to the buns. All these additional ingredients not only improve the taste, but also add to the list of chemical elements. In addition, calorie content also depends on the ingredients. The average energy value of a purchased bun is 330 kcal.

Low-calorie cottage cheese buns: nutritional value and method of preparation

Almost every person who follows a diet has a desire to enjoy baked goods. In this situation, diet buns will come to the rescue; their calorie content is only 104 calories, proteins - 14.8 g, fats - 2.62 g, carbohydrates - 5.46 g.

You will need:

• half a kilogram of low-fat cottage cheese;
• a couple of tablespoons of cornstarch;
• a pinch of salt;
• a pinch of vanillin;
• dessert spoon of ground cinnamon;
• 3 eggs;
• 8 sweetener tablets.

Step-by-step cooking method:

1. In a deep container, mix cottage cheese with eggs and salt.
2. Sweetener tablets are crushed to a powder state.
3. The resulting sweet powder along with vanillin is added to the curd mass.
4. Starch is added in small portions to the same container. Everything is kneaded until smooth.
5. These buns need to be baked in small silicone molds.
6. The curd mass is evenly poured into all the molds to their middle.
7. The buns are baked in the oven at a temperature of 200 degrees.

If there are no silicone molds, you can use disposable aluminum containers, but in this case the finished pies will take on a slightly greenish tint.

Which buns are definitely not allowed if you decide to lose weight?

Those who decide to lose weight are strictly prohibited from eating buns with high-calorie fillings:

• creams;
• chocolate;
• condensed milk (including boiled);
• fatty cottage cheese;
• chocolate and/or peanut butter.

You should also not eat baked goods that use premium grade wheat flour. It is forbidden to eat rolls generously sprinkled with sugar or powdered sugar. You should not eat buns whose dough is prepared with a significant amount of fatty butter or sour cream.

How to cook a healthy burger

Hamburgers, fishburgers, chicken burgers, cheeseburgers and other fast food options are quite easy to make at home. Using natural sauce, homemade cutlet and bun, the burgers are much healthier and tastier.

The cooking process is quick and simple, the main thing is to decide what filling to choose for the burger.

The cutlets are fried both on the grill and in an AP frying pan (with non-stick coating).

We make the sauce without mayonnaise. Most often, the dietary spread is a mustard-sour cream sauce with the addition of natural ketchup. Sour cream can be replaced with lower-calorie products: natural yogurt or soft cottage cheese. Vegan sauce options are also possible - Tabasco, guacamole.

Additional ingredients are added according to your own taste: from the classic ones - pickled onions and cucumbers, to fried slices of eggplant, zucchini or pineapple.

Topping options for healthy burgers

A meat cutlet with cheese and herbs is not the limit of possible fillings. There are different variations of burger filling: both for vegans and meat-eaters. Let's look at the most popular:

1. Fish cutlets - we make minced meat from any type of fish, the most popular: salmon, tuna, and also shrimp and crab cutlets. The fish meat is mixed with an egg, finely chopped onion, and spices - cutlets are formed and fried over medium heat for 4-5 minutes. Pickles, onions, and parsley are often used as additions. The sauce can be made with sour cream and mustard or simply spread with soft cheese and yogurt on the buns.
2. Vegan cutlets - there are many options here. Lenten dishes are prepared from vegetables or legumes: from cabbage and beet cutlets, to chickpeas and squash. The sauce is guacamole or tahini, complemented with pickled red onions, lettuce and tomato. You can add mushrooms.
3. Meat patties - a classic burger made from ground beef. More tender types of cutlets: made from minced chicken or turkey, it is better to make them with the addition of zucchini, so they turn out more juicy. Proper nutrition does not exclude pork, so cutlets made from lean pork are also perfect for a burger. The sauce is best prepared from sour cream with the addition of ketchup and mustard. Additionally, add tomato or pickled cucumber, lettuce, cheese, and mushrooms.

And also, diet burgers can be made simply from boiled/baked pieces of meat or fish, without wasting time on preparing cutlets. It turns out even more useful.