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Savoury pancake bites

These savoury pancake bites make a great alternative to sweet pancakes and are ideal for breakfast, lunch or dinner.


Makes 32 pancakes bites

Nutritional values

Per serving: • energy 41 kcal • protein 3g • fat 1g • carbohydrate 5g • fibre 0g • cholesterol 11mg • sodium 177mg

  • 50g sun-dried tomatoes (1 c)
  • 400ml fat-free or low-fat milk (1 3/4 c)
  • 1 extra large egg
  • 5ml olive oil (1 tsp)
  • 90g plain flour (3/4 c)
  • 5g baking powder (1 tsp)
  • 1.25g salt (1/4 tsp)
  • 60g oat bran (4 tbsp)
  • pinch of mustard powder
  • pinch of cayenne pepper

How to make it:

  1. In a glass bowl, combine the sun-dried tomatoes and half of the milk. Microwave on high for 3 minutes to soften the tomato. Set aside.
  2. In a deep bowl, mix the egg and oil.
  3. In a separate bowl, sift the flour, baking powder and salt and stir in the oat bran.
  4. Add the dry ingredients and remaining milk to the egg mixture. Beat with an electric (or hand) mixer until lump-free.
  5. Purée the tomatoes and add to the batter. Stir until well mixed. If needed, add water, about 60 ml (4 T), to achieve the consistency of syrup.
  6. Preheat a non-stick skillet and “fake fry” pancakes (see below) using about 60 ml (4 T) of batter per pancake - about 150 mm (6 in) in diameter.
  7. Place the pancakes on a plate, spread with filling and then roll up like a Swiss roll. Cut into four evenly-sized mini rolls and secure with a toothpick.
  8. Arrange on a serving platter and serve as snacks with drinks or on a buffet.

To “fake fry” the pancakes, heat good-quality oil in a skillet until hot, but not smoking. Swirl pan until oil covers the bottom completely. Pour out excess oil. Now “fake-fry” the pancakes in the remaining oil.

Savoury filling suggestions:

  • Combine fat-free cottage cheese with several small slices of shaved cold meats and sprinkle with freshly chopped herbs.
  • Combine fat free cottage cheese with smoked salmon and sprinkle with chopped chives and capers.
  • Mix finely grated low-fat cheese into any savory spread.
  • Finely chop olives and mix into flavored low-fat cottage cheese. Top with a layer of fresh basil leaves.

The views expressed in the Accu-Chek blog are not necessarily those of Roche Diabetes Care Limited. The content is provided for general information only. It is not intended to amount to advice on which you should rely - you must obtain professional or specialist advice before taking, or refraining from, any action on the basis of the content. Although we make reasonable efforts to ensure that the content is up to date, we make no representations, warranties or guarantees, whether expressed or implied, that the content is accurate, complete or up-to-date.


Recipe and picture from the low GI, low fat recipe book by registered dietitians Gabi Steenkamp and Jeske Wellmann, Snacks and Treats for Sustained Energy (Tafelberg).

18 January 2023