![麦片食谱大全!7款麦片早餐,低脂健康不重样~](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/d34/1a8/5eb/579bea5f4b105ae6f9adeb8.jpg_1280_1280_3_9125.jpg)
在美帝生活的日子,想必不少伙伴的早餐不是啃面包,就是泡泡燕麦,简直是比每日早(晚)起(shui)还要规律的routine。有时候真的是想给早餐换换口味了,但看着一大包麦片吃不完,实在觉得可惜.....
![margarita-zueva-CY-OkOICA9o-unsplash](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/0c4/c7a/097/db5dd25e5b03820f763442e.jpg_1080_0_3_b809.jpg)
于是本着不能浪费食物的原则,最近在家我开始研究起来燕麦的各种吃法!关于吃早餐,我的诉求就是:简单方便,低脂健康且好吃!
![melissa-belanger-7YLe87dcrm8-unsplash](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/71f/c49/4d9/ee1733c00f4412d4752ad07.jpg_1080_0_3_c614.jpg)
如果你也是追求这样一份recipe的小伙伴,那今天这篇文章就非常适合你!7款低卡早餐,花式吃麦片大法通通传授给你!贴心地给大家附上附热量表!建议收藏学起来~
1.浆果燕麦饼(4人份)
热量:230大卡
![2020-04-16 (66)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/54d/b25/b00/3742e5e5a3e5c899d1d7655.png_1080_0_3_cb96.png)
配料:
半碗熟燕麦、小半勺肉桂粉、小半勺烘焙粉、少些盐、1杯牛奶、1个鸡蛋、2勺植物油,30g苹果酱、2勺蜂蜜、小半勺香草精、60g混合浆果(草莓、蓝莓、桑葚均可)
步骤:
- Step1:将所有食材一起倒在一个大碗中,混合搅拌。
![2020-04-16 (50)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/0e0/9f1/2dd/9dd8553ba699636c19d9d85.png_1080_0_3_4ff2.png)
![2020-04-16 (51)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/de6/4dd/fd9/1cbcba0e7806857fc574c88.png_1080_0_3_6e1a.png)
- Step2:将拌好的燕麦,倒入准备好的烤盘中,压平。
![2020-04-16 (58)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/086/1c1/413/2106bb45e96ca02efa3c3fd.png_1080_0_3_f00d.png)
![2020-04-16 (61)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/00a/509/9d4/3e123ed501d21c7744c4c49.png_1080_0_3_ca54.png)
- Step3:将烤箱预热至350°F(177°C),烤35分钟。取出后,先冷却5分钟,切开即可食用。
![2020-04-16 (63)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/33a/4b5/454/6e5f08f090ceedb4749eaf5.png_1080_0_3_29a0.png)
这款燕麦饼饱腹感极强,但加了水果和蜂蜜,吃起来完全不硬,配上牛奶刚好!注意烘烤的时候一定要注意烤箱的温度~
2.草莓巧克力燕麦(1人份)
热量:230大卡
![2020-04-16 (104)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/e00/238/369/6b87c94fe41f65c0f563e99.png_1080_0_3_5874.png)
配料:
半根香蕉、半杯牛奶、1/3碗熟燕麦、小半勺可可粉、3个草莓、巧克力碎(奥利奥饼干碾碎也可)
步骤:
- Step1:把香蕉压成泥,草莓切丁备用。
![2020-04-16 (88)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/ec8/c84/6f9/872fafc7d02ad05aac9e771.png_1080_0_3_fdca.png)
![2020-04-16 (103)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/d1a/85e/1a5/c71659e417982b7e40ffa81.png_1080_0_3_07cb.png)
- Step2:将燕麦、牛奶、香蕉泥倒入小锅中,开小火,搅拌2分钟。
![2020-04-16 (102)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/ee5/ca8/f86/eb565321eecd23e6107bc9b.png_1080_0_3_637c.png)
- Step3:加入可可粉,慢火煮开至牛奶吸收,约6分钟,不时搅拌。成半糊状后,关火,放入碗中,加上巧克力片和草莓。
![2020-04-16 (81)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/ed8/6c6/483/af39fcf667f831abf25db56.png_1080_0_3_b37d.png)
![2020-04-16 (84)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/993/b55/6b3/f591726f04f8a06ba264859.png_1080_0_3_b73c.png)
煮过的燕麦香气非常浓厚,搭上草莓和巧克力简直绝配!特别适合天冷的时候当早餐,吃完又是元气慢慢的一天!
3.香蕉核桃仁烤燕麦(4人份)
热量:250大卡
![2020-04-16 (100)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/d8a/845/17f/dcd58e46bf58add615b2e7d.png_1080_0_3_c069.png)
配料:
30g核桃碎,1碗熟燕麦、半勺烘焙粉、少些盐、小半勺肉桂粉、1个香蕉、1杯牛奶、1个鸡蛋、半勺柠檬汁、2勺蜂蜜、1勺椰子油
步骤:
- Step1:将核桃碾碎,放入空碗,加燕麦、盐、烘焙粉、肉桂粉 ,搅拌均匀。
![2020-04-16 (107)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/3c8/6aa/359/8570dcf7d25bde36524ca1a.png_1080_0_3_25e6.png)
![2020-04-16 (108)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/481/7c7/915/573878513559fa72f38e076.png_1080_0_3_dde9.png)
- Step2:将香蕉在空碗中压成泥,然后加入牛奶,鸡蛋、柠檬汁、蜂蜜和椰子油,混合后拌匀。
![2020-04-16 (93)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/d12/4d8/c3a/09f3cffcbaef6aebc2baa09.png_1080_0_3_0db1.png)
![2020-04-16 (94)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/a56/976/531/7f7f25c754d5b9436645932.png_1080_0_3_9627.png)
- Step3:将牛奶香蕉泥倒入混合好的燕麦中,搅拌后,装入备好的烤盘中,按压平整。
![2020-04-16 (95)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/7e6/004/af4/04c9269164322e34ffd610d.png_1080_0_3_96dd.png)
![2020-04-16 (106)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/638/659/e31/c066b68570aa936287cc998.png_1080_0_3_df08.png)
- Step4:将烤箱预热至350°F,烤大约35分钟。冷却5分钟后,即可装盘食用。
![2020-04-16 (98)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/827/7ea/7e1/431173373e2ebbaf298cf04.png_1080_0_3_23ba.png)
这款是核桃仁的~也可以换成自己喜欢的坚果,是一款膳食纤维非常丰富的早餐~配上牛奶或者奶昔都非常赞!
4.巧克力花生酱燕麦杯(1份)
热量:360大卡
![2020-04-16 (132)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/e73/034/310/68c4924ba09a7c29881bb5e.png_1080_0_3_0700.png)
配料:
花生酱层:两大勺燕麦、80ml牛奶、1小勺蜂蜜、1小勺花生酱、半小勺亚麻籽、半小勺奇亚籽
巧克力层:两大勺燕麦、80ml牛奶、1小勺亚麻籽、1小勺可可粉、1小勺蜂蜜、巧克力碎
步骤:
- Step1:将花生酱层配料混合倒入空杯中,搅拌混合,放在冰箱冷藏一晚上。巧克力层单独放入空杯中,步骤重复。
![2020-04-16 (111)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/122/7b8/27a/58a73a0d1535d4b8d758a82.png_1080_0_3_54de.png)
![2020-04-16 (112)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/14d/e11/4dc/dcab9b63ebbd81ccb495b75.png_1080_0_3_b7d7.png)
- Step2:准备一个广口瓶或玻璃杯,取出隔夜燕麦,将花生酱层平铺在杯中,再平铺上一层巧克力层。
![2020-04-16 (116)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/00a/acf/2fe/f91af41b08068f427944e8b.png_1080_0_3_26d6.png)
![2020-04-16 (130)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/130/03e/7ff/8461fc80f08ffc899d1d906.png_1080_0_3_f741.png)
- Step3:最后加上巧克力碎,燕麦碎,加上自己喜欢的水果丁做装饰~
![2020-04-16 (131)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/a95/651/12e/072a83abd0ec1d8e7a0ae76.png_1080_0_3_127b.png)
这款燕麦杯除了当早餐以外,也可以当做小甜点~饭点前嘴馋了,完全可以来上一杯!
5.柠檬蓝莓煎饼(1人份)
热量:450大卡
![2020-04-23 (5)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/6f9/d00/ea6/561efcbb046e31f2c719a9e.png_1080_0_3_58b6.png)
配料:
半碗熟燕麦、3个鸡蛋、60g奶酪、1勺香草蛋白粉、1勺柠檬汁、少许柠檬皮、半杯水
1勺原味希腊酸奶、1小勺柠檬汁、1小勺蜂蜜、少许蓝莓
步骤:
- Step1:将燕麦放入破壁机中磨碎成粉状,待备用。
- Step2:三个鸡蛋取蛋清,放入磨好的燕麦粉中,一同倒入破壁机中。
![2020-04-16 (120)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/17c/f38/c76/44435a093d711cf4e9641db.png_1080_0_3_b1b6.png)
![2020-04-20 (3)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/573/881/25d/4e5bab9319d0e5daf948139.png_1080_0_3_0939.png)
- Step3:往燕麦粉中加入奶酪、香草蛋白粉、柠檬汁、柠檬皮、倒入适量水、淹没即可,混合搅拌成糊状。
![2020-04-20 (5)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/00e/2af/da8/244f6daecbd4e908ff59968.png_1080_0_3_c665.png)
- Step4:将平底锅(空锅)小火加热片刻,舀一勺燕麦糊倒入锅中,直到成饼状或边缘开始变硬。即可,可稍微按压后翻面,直到燕麦糊熟为止。(每面煎2-4分钟)
![2020-04-16 (124)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/fb0/e88/290/1aa669ca4ebf62012a4a29c.png_1080_0_3_ea1b.png)
![2020-04-16 (125)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/2ae/13e/884/90d9f6ce2da686926f84533.png_1080_0_3_b1cd.png)
ps:剩下的燕麦糊重复此步骤,共3-4次,装盘叠成松饼状。
- Step5:浇汁。将酸奶,蜂蜜,柠檬汁放入一个小的搅拌碗中,浇在做好的燕麦煎饼上,加蓝莓点缀,即可食用。
![2020-04-16 (126)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/630/ecd/a5d/9d6c69a403ef2d00fc50d76.png_1080_0_3_d5fc.png)
![2020-04-16 (128)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/97a/d25/00d/846a66d3985620d2d574f16.png_1080_0_3_9680.png)
这款早餐颜值非常高,而且比起奶油松饼这样高热量的食物,吃蓝莓燕麦煎饼真的没有罪恶感!
6.香蕉覆盆子烤燕麦(4人份)
热量:200大卡
![2020-04-20 (15)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/1e9/583/d3d/4f1ff0b380420c1f9704540.png_1080_0_3_7006.png)
配料:
2个香蕉、2个蛋、1杯低脂牛奶、半碗熟燕麦、少许盐、1/4茶匙肉桂、1汤匙蜂蜜、1/2杯覆盆子
步骤:
- Step1:把香蕉放在一个大碗中,压成泥。然后打入两个鸡蛋,均匀搅拌。
![2020-04-20 (7)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/df0/048/1d9/34f0bea1d98790581abd00c.png_1080_0_3_5b0c.png)
![2020-04-20 (8)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/e25/0fc/983/d5fd09b1e659b1c43d3838b.png_1080_0_3_bb99.png)
- Step2:将牛奶,和燕麦倒入香蕉泥中,加入少许盐,肉桂粉,蜂蜜后,然后搅拌。
![2020-04-20 (10)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/150/83a/d60/16010ee9c1cf42d2e5efc94.png_1080_0_3_d6a9.png)
![2020-04-20 (11)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/a34/2e8/978/d51a42d08b6c628eb45cd87.png_1080_0_3_3a28.png)
- Step3:加入覆盆子,与燕麦混合。
![2020-04-20 (12)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/d33/c95/6fb/2d12f5acd203a8d79cef31f.png_1080_0_3_c9d8.png)
- Step4:将烤箱预热至350华氏度。准备一个稍大的烤盘,在盘里轻涂油脂。
- Step5:将混合物倒入准备好的烤盘中,烘烤35-40分钟,直到凝固。完成后冷却5分钟,即可食用。
![2020-04-20 (13)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/dda/5fc/668/b55659f8aa2b8c7ab25607f.png_1080_0_3_daa5.png)
![2020-04-20 (14)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/e8e/492/b35/9bc8fd007b108353d2373ec.png_1080_0_3_ee27.png)
这一款烤燕麦奶香味很浓郁,配上覆盆子,酸酸甜甜刚刚好~200大卡营养又美味!
7.蓝莓燕麦松饼(1人份)
热量:120大卡
![2020-04-20 (28)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/448/1bc/e44/b943333eda7c0bc123e2d39.png_1080_0_3_0378.png)
配料:
1个鸡蛋、半杯无糖杏仁奶、小半勺香草精、三大勺苹果酱、半碗燕麦片、小半勺亚麻碎粉、1勺香草乳清粉、少许盐、半杯蓝莓
步骤:
- Step1:将鸡蛋打入空碗中,倒入杏仁奶,香草精,苹果酱,混合搅拌均匀,起泡为止。
![2020-04-20 (16)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/643/49a/789/99d69e38ce62333e6b01c6d.png_1080_0_3_4bfd.png)
![2020-04-20 (30)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/a0e/5ca/244/ff0e266917a338507a02496.png_1080_0_3_dc78.png)
- Step2:在空碗中加入燕麦、亚麻碎粉、香草乳清粉,少许盐,混合搅拌。
![2020-04-20 (18)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/8e6/2df/f1e/2e2b1fcd7637d159c93de48.png_1080_0_3_4e33.png)
- Step3:把起泡的奶蛋液倒入混合好的燕麦中,搅拌充分,保证燕麦都被奶蛋液渗透。
![2020-04-20 (20)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/ed9/d3b/6cb/b712b0360932bed1f0e1ca0.png_1080_0_3_0216.png)
- Step4:准备一个2x3的烤盘,垫好一次性cupcake的纸杯,先在纸杯厚铺一层燕麦,然后表面分别加上4-5粒蓝莓,再铺上一层薄薄的燕麦,重复6次。
![2020-04-20 (22)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/a0e/c60/cb5/90275e3c0b5b6eac90f3c53.png_1080_0_3_eebf.png)
![2020-04-20 (25)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/dff/b90/38d/b42a9b3dc1935506c3d7703.png_1080_0_3_d426.png)
- Step5:烤箱预热到350度,将烤盘放入烤箱烤20分钟。冷却5分钟后,即可食用。
![2020-04-20 (27)](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/3c6/97b/e76/e7a2a26570a5a9c9f45afbd.png_1080_0_3_8a37.png)
这一款真的是好吃又简单,唯一要注意的点就是一定要充分搅拌,这样吃起来麦片才不会太硬,还可以当追剧小零食,cupcake的造型真的很有仪式感!
小温笔记:
看完文章以后,是不是觉得燕麦这款健康食品也能吃出花样来了~赶紧打开你们家烤箱,开始动手吧,给自己安排这几款低卡美味的早餐吧~
![alexander-mils-5X8oLkzZ1fI-unsplash](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/a65/ddc/f85/de2acd63bc5129d79f586e8.jpg_1080_0_3_c3ff.jpg)
评论区也可以留言你最爱的早餐组合!喜欢这篇文章记得收藏+点赞~下期见!
最新评论 15
:很赞,如果能附上所用ingredients图片就完美了
:收藏了 谢谢
:同问烘培粉是什么?
:Baking powder? Lol
回复 @蘇菲小屋:看那个用量我想应该是,谢啦!
:这个简单,可以一试
:謝謝分享
:健康
:我爱燕麦!
:我要买烤箱
:很赞哟,感谢分享。想问问,你说的烘焙粉是什么粉?bread flour?all purpose flour?
:baking powder吧?//@哇噶哩嗊: 很赞哟,感谢分享。想问问,你说的烘焙粉是什么粉?bread flour?all purpose flour?
:赞!
:👍
:👍