6 recipes for (slightly) lighter galettes des rois

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6 recipes for slightly lighter kings galettes

If you’ve decided to make your own galette or crown of kings to celebrate Epiphany on January 6, here’s how to lighten (a little) those calorie bombs.

This Thursday, January 6, the hour of the galette des rois (or the crown if you live in the South) has come. If the traditional frangipane pancake remains the favorite of the French, many variations exist depending on the region. Filled with apple, brioche, orange blossom, pear and chocolate, dried fruit…

On the same subject

But does the galette des rois really make you fat? We’re not going to lie to each other, a piece of pancake (and we don’t tell you anything about individual pancakes) covers more than 25% of the daily calories recommended for a woman, between 1800 and 2000 kcal, and 23% for men, with a recommendation of 2200 to 2500 kcal daily. However, consumed in moderation, associated with a healthy and balanced diet, as well as suitable physical activity, the galette des rois will not increase the number indicated on your scale.

How to savor the galette des rois without excess?

With two puff pastry, ground almonds, eggs, sugar and butter, the galette des rois provides the equivalent of 2 to 3 tablespoons of fat per serving. Do not deprive yourself, but apply some tips to limit calories.

  • The simplest solution: to avoid any frustration, opt for half a share : this will allow you to reduce your energy intake by about 200 calories!
  • Second option: a lighter pancake. The galette without frangipane includes 100 kcal less per 100 gram serving. The fruit galettes and the brioche king crowns reduce each serving by 200 calories.
  • A homemade preparation also allows you to control the level of sugar and fat in your recipe, for a more digestible version. You can for example replace the butter with plain yoghurt.

On D-Day, try to limit the accumulation of calories by having a slightly lighter meal before the Epiphany snack. And in the evening, prepare a homemade soup with seasonal vegetables.

To discover :

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galette allegee aux pommes

© Shutterstock

2/6 –

Light apple galette
Unroll 1 puff pastry on a baking sheet. Peel and cut 4 apples into strips. In a frying pan, melt 10g of butter, add the apples and sprinkle with 20g of powdered sugar. Cook for 10 mins. On the first dough, spread 100 g of apple compote, add the cooked apples. Incorporate a bean, put 1 second dough on top and seal the edges. Bake for 25 minutes at 200°C.

brioche des rois legere

© Shutterstock

3/6 –

Light king brioche
In a bowl, place 100 ml of lukewarm skimmed milk and 12 g of baker’s yeast. Mix, then leave to stand for 5 minutes. Add 320 g of flour, 1 tablespoon of cooking sweetener, 1 0% yoghurt, 1 egg and 2 tablespoons of orange blossom. Knead the preparation for 10 minutes. Cover with a towel to let rise for 1 hour at room temperature. Degas the dough then form a sausage and assemble the ends to create a crown. Place it on a baking sheet lined with parchment paper and let rise for 1 hour. Brush the brioche with 2 tablespoons of milk for the glaze then sprinkle with 50 g of candied fruit. Preheat the oven to 180°C and bake for 30 minutes.

galette des rois chocolat poire allegee

© Shutterstock

4/6 –

Light Chocolate Pear Galette des Rois
In a container pour 10 g of whole sugar and 1 egg. Beat the mixture for 5 minutes to thicken. Add 100 g of ground almonds and mix. Pour in 60 g of melted dessert chocolate, 20 ml of soy cream, then mix. Cut 1 pear into thin strips. In a pie pan covered with baking paper, place a pastry sheet without cutting it. Pour 20 ml of soy milk and 2 teaspoons of sugar into a ramekin and mix. With a brush, lightly moisten the center of the sheet. Place another sheet on top so that each corner forms a star. Moisten slightly. Perform this operation with 4 sheets. Pour the chocolate mixture evenly and place pear slices on top. Cut a pastry sheet in 4 to cover the pears and pinch the sides. Fold in the corners, moistening with the milk preparation. Bake for 40 minutes at 160°C.

galette des rois aux framboises

© Getty Images

5/6 –

Raspberry galette des rois
In a bowl, whisk 100 g O% cottage cheese with 60 g caster sugar. In another container, mix 160 g of ground almonds and 1 tbsp. c. of cornstarch. Mix the 2 preparations. Whisk 2 eggs, then add them. Add a few drops of bitter almond aroma. Break up 200g of frozen raspberries and gently incorporate them into the preparation. Melt 20g of butter in the microwave. Brush a first pastry sheet with it on one side and place it in the mold, buttered side down. Continue with a second sheet, place the buttered side on the first sheet, and so on for 4 sheets. Place the filling in the center of the pastry sheets and insert the bean. Butter another sheet of brick pastry and place it on the cake, buttered side up, as well as the last buttered sheet in the same direction. Fold the edges of the last leaves towards the inside of the mold by sliding the first underneath to close the cake. Bake for 30 mins.

tarte legere frangipane

© Shutterstock

6/6 –

Light frangipane tart
Cut 50 g of margarine into pieces. Place in a blender 220 g of flour, 50 g of whole almond puree without added sugar, 30 g of almond powder, 30 g of sugar, as well as a pinch of fleur de sel. At medium speed, gradually add 70 ml of unsweetened almond milk. Keep mixing. Knead the dough by hand for a few minutes and form a ball. Flatten it, wrap it in film and place it in the fridge for 30 minutes. In a bowl, whisk together 50 g of whole almond puree without added sugar, 1 sachet of vanilla sugar and 50 g of coconut sugar. Add 150ml unsweetened almond milk, 150g ground almonds and 40g cornstarch. The texture should be liquid and thick. Preheat the oven to 180°. Take the dough out of the fridge and shape it into a round shape about 4mm thick. Place it in a pie pan, lined with baking paper. Place the frangipane on top and sprinkle with slivered almonds. Bake 30 minutes.

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