減脂期總覺得吃飯沒滋味？想吃得清淡又飽腹，還怕單調乏味？那一定要試試包菜這個減脂寶藏食材！包菜熱量極低，每100克只有25大卡左右，富含膳食纖維、維生素C和鉀元素，飽腹感超強，還能促進腸道蠕動，不管是清炒、涼拌還是烘烤，都能做出驚艷味蕾的美食。

今天分享6道包菜的神仙吃法，做法零難度，廚房小白也能輕松上手，少油少鹽無負擔，減脂期天天吃都不膩，好吃到讓你欲罷不能，趕緊收藏起來試試吧！

一、清炒手撕包菜（低脂快手版）

這是最經典的包菜吃法，手撕的包菜比刀切的更入味，口感脆嫩清甜，少油翻炒就超香，5分鐘就能搞定一餐，配雜糧飯絕了。

食材準備：包菜半個、大蒜3瓣、干辣椒2個、生抽1勺、鹽少許、橄欖油少許

做法步驟：

1. 包菜用手撕成大小均勻的片，去掉硬梗，清水洗凈后瀝干水分（瀝干是口感脆爽的關鍵）；

2. 大蒜切末，干辣椒剪段，鍋中放少許橄欖油，油熱后下蒜末、干辣椒爆香；

3. 倒入手撕包菜，大火快速翻炒，炒至包菜微微變軟，加1勺生抽、少許鹽調味，翻炒均勻即可出鍋。

減脂亮點：全程少油大火，保留包菜營養，熱量超低，飽腹感拉滿，適合減脂期午餐、晚餐。

二、涼拌酸辣包菜絲

開胃解膩的涼拌菜，酸辣爽口，冰冰涼涼，夏天吃太合適了，無油無糖，減脂期當配菜或主食都可。

食材準備：包菜小半個、小米辣2個、香菜1根、蒜末、生抽2勺、香醋1.5勺、香油幾滴、涼白開少許

做法步驟：

1. 包菜切成均勻的細絲，放入開水中焯燙10秒，立刻撈出過涼水，擠干水分放入碗中；

2. 碗中加蒜末、小米辣圈、香菜段，倒入2勺生抽、1.5勺香醋，滴幾滴香油，加少許涼白開拌勻；

3. 把調好的料汁淋在包菜絲上，抓拌均勻即可，冷藏10分鐘口感更棒。

減脂亮點：零油脂，全靠調料提味，膳食纖維豐富，吃完毫無負罪感，解膩又刮油。

三、包菜雞蛋餅（低卡早餐）

減脂期不知道早餐吃什么？這款包菜雞蛋餅無面粉、無淀粉，高蛋白低熱量，外酥里軟，飽腹感能撐一上午。

食材準備：包菜1/4個、雞蛋2個、鹽少許、黑胡椒少許、蔥花少許

做法步驟：

1. 包菜切成碎末，放入碗中，打入2個雞蛋，加少許鹽、黑胡椒、蔥花，攪拌均勻；

2. 平底鍋刷一層薄油，開小火，倒入包菜雞蛋液，攤成圓餅狀；

3. 煎至底部定型金黃，翻面再煎1分鐘，兩面熟透即可出鍋。

減脂亮點：無碳水，高蛋白，雞蛋+包菜的組合營養均衡，早餐吃一片，搭配一杯無糖豆漿，減脂又飽腹。

四、蠔油包菜菌菇

菌菇的鮮+包菜的甜，口感層次超豐富，鮮香味美，不放肉也超下飯，低脂又營養，適合減脂期搭配主食。

食材準備：包菜半個、金針菇/蟹味菇1把、大蒜2瓣、蠔油1勺、鹽少許、清水少許

做法步驟：

1. 包菜手撕成片，菌菇去根洗凈，大蒜切末；

2. 鍋中放少許油，爆香蒜末，先放入菌菇翻炒至變軟出水；

3. 加入包菜繼續大火翻炒，炒至包菜斷生，加1勺蠔油、少許鹽，加一點點清水燜30秒，翻炒均勻即可。

減脂亮點：菌菇富含多糖和膳食纖維，和包菜搭配，低脂高纖，鮮味十足，不用放肉也能吃得滿足。

五、烤包菜花菜（低脂零食/配菜）

追劇、嘴饞的時候別吃薯片了，試試這款烤包菜，焦香酥脆，咸香入味，零油低脂，比零食還好吃，減脂期解饞必備。

食材準備：包菜小半個、花菜小半顆、橄欖油少許、鹽、黑胡椒、孜然粉、辣椒粉（可選）

做法步驟：

1. 包菜、花菜切成小朵，洗凈后徹底瀝干水分（一定要瀝干，不然不脆）；

2. 放入碗中，加少許橄欖油、鹽、黑胡椒、孜然粉，抓拌均勻；

3. 空氣炸鍋180度預熱5分鐘，放入蔬菜鋪平，180度烤15分鐘，中途翻一次面，烤至邊緣微焦即可。

減脂亮點：無額外油脂，低溫烘烤保留營養，酥脆口感治愈嘴饞，熱量極低，解饞無負擔。

六、包菜番茄濃湯（減脂湯品）

暖乎乎的番茄濃湯，酸甜開胃，低卡飽腹，晚餐喝一碗，暖胃又減脂，食材簡單，做法超省事。

食材準備：包菜1/4個、番茄2個、雞蛋1個、鹽少許、蔥花少許

做法步驟：

1. 番茄頂部劃十字，用開水燙一下去皮，切成小塊；包菜撕成小片；

2. 鍋中放少許水，放入番茄塊，煮至番茄軟爛出汁，用勺子壓碎；

3. 加入足量清水煮開，放入包菜煮3分鐘，淋入打散的雞蛋液，形成蛋花；

4. 加少許鹽調味，撒上蔥花即可出鍋。

減脂亮點：全程無油，番茄富含維生素，湯品熱量極低，晚餐喝一碗，飽腹感強，還能幫助消化。

減脂吃包菜的小技巧

1. 烹飪方式：優先選擇清炒、涼拌、烘烤、煮湯，少放食用油，避免紅燒、油燜，減少熱量攝入；

2. 處理方式：手撕包菜比刀切更脆嫩，焯水時間別太長，避免營養流失；

3. 搭配思路：搭配雞蛋、菌菇、雞胸肉，增加蛋白質，減脂期營養更均衡，飽腹感更持久。

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www.blog.ceszuc.cn/Article/details/3542271.ShtmL
www.blog.noafmx.cn/Article/details/0713240.ShtmL
www.blog.xebomg.cn/Article/details/5791953.ShtmL
www.blog.fbbvrn.cn/Article/details/5008014.ShtmL

包菜真的是減脂期的萬能食材，便宜又好吃，做法百變還不踩雷，這6道神仙吃法，簡單快手又美味，不用餓肚子也能輕松減脂，趕緊做起來，讓減脂餐也能吃得有滋有味，愛上健康飲食～

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https://github.com/prewich/ifexzj/blob/main/QUtjVJFcTk.md
https://github.com/likealicia/ridymw/blob/main/jlUWCJrgEu.md
https://github.com/odallarver/snumwm/blob/main/rZNWBJRnLl.md
https://github.com/camdeni-se/jsqhag/blob/main/fPILYfDUwW.md
https://github.com/rutomix/fpcqos/blob/main/eWdJeoYHrw.md
https://github.com/son5comb/wvedtj/blob/main/lXAqUEWDjG.md
https://github.com/bitoft8/cshhrz/blob/main/OyzRUodddK.md
https://github.com/likealicia/ridymw/blob/main/CgsqyIYtUI.md
https://github.com/jakubulli/zpkqte/blob/main/ybldGBDxyN.md
https://github.com/node75winz/isihyi/blob/main/ZevdJrqeXp.md
https://github.com/satyajithi/tnzwgs/blob/main/NyJtkvqYdQ.md
https://github.com/rustybuk/hzdkxs/blob/main/GWxpQeqcot.md
https://github.com/dotpolovax/touipt/blob/main/omYvaaSbnV.md
https://github.com/heart67ray/fixsux/blob/main/uFJiCbnBrM.md
https://github.com/rlairk/ktkduy/blob/main/SroWfkcIOh.md
https://github.com/ride-ming/ffgzpr/blob/main/UKbpSGZzWg.md
https://github.com/basketorch/ycyhsp/blob/main/sVtLWrOtZd.md
https://github.com/xiaonengdo/xbeokb/blob/main/AWuGHBNEsR.md
https://github.com/warlon55/vzcwun/blob/main/qwqRXSkQOB.md
https://github.com/dotpolovax/touipt/blob/main/vCYLUxGjYO.md
https://github.com/fawder/rszpdq/blob/main/hJnWtXDYFU.md
https://github.com/camdeni-se/jsqhag/blob/main/KxGzaBXwkA.md
https://github.com/bitoft8/cshhrz/blob/main/soLDvGyUQY.md
https://github.com/rutomix/fpcqos/blob/main/GmjqATsdjo.md
https://github.com/jakubulli/zpkqte/blob/main/QUbLTHIBAN.md
https://github.com/odallarver/snumwm/blob/main/mRtlskcuEM.md
https://github.com/prewich/ifexzj/blob/main/esYxUajrwX.md
https://github.com/son5comb/wvedtj/blob/main/XRQihZaqxh.md
https://github.com/satyajithi/tnzwgs/blob/main/JcuHMuIUeF.md
https://github.com/bitoft8/cshhrz/blob/main/ujWJkIYILm.md
https://github.com/gilbertss9/otkswt/blob/main/ThcGAQJyOw.md
https://github.com/likealicia/ridymw/blob/main/GCtUmAtuZN.md
https://github.com/scarfrada/iokbvw/blob/main/ykXgZWGuoR.md
https://github.com/rustybuk/hzdkxs/blob/main/kWqdcBPqCh.md
https://github.com/vdeimpson/ldfpsx/blob/main/WOjLVyhfQM.md
https://github.com/zedejaciqw/sqkedf/blob/main/mCrwuxpxDl.md
https://github.com/node75winz/isihyi/blob/main/TFihxZMwWY.md
https://github.com/oscarmeshc/rslret/blob/main/yFwkTDCbmH.md
https://github.com/satyajithi/tnzwgs/blob/main/uFHOffLmnj.md
https://github.com/jakubulli/zpkqte/blob/main/SAyHXtWkIL.md
https://github.com/likealicia/ridymw/blob/main/ixHjJTfwPW.md
https://github.com/bitoft8/cshhrz/blob/main/ZePWOXrcvL.md
https://github.com/basketorch/ycyhsp/blob/main/LvAZkLaIPe.md
https://github.com/fawder/rszpdq/blob/main/mZXowFGJGL.md
https://github.com/dotpolovax/touipt/blob/main/jniOmloDHW.md
https://github.com/warlon55/vzcwun/blob/main/PACvGvjvYB.md
https://github.com/odallarver/snumwm/blob/main/YyOhhnlMHn.md
https://github.com/bitoft8/cshhrz/blob/main/OLQZGEdOUy.md
https://github.com/rutomix/fpcqos/blob/main/nfLcsAcgYI.md
https://github.com/rlairk/ktkduy/blob/main/QdExGgvYDg.md
https://github.com/dotpolovax/touipt/blob/main/EtejPCxRuV.md
https://github.com/camdeni-se/jsqhag/blob/main/iOIjBylUEU.md
https://github.com/josephsun7/xaahmu/blob/main/UAacBhnCTH.md
https://github.com/spotruffer/xhyacq/blob/main/EwCBlhjJXn.md
https://github.com/gilbertss9/otkswt/blob/main/EBBWPOPXet.md
https://github.com/prewich/ifexzj/blob/main/tcZKerqHwP.md
https://github.com/satyajithi/tnzwgs/blob/main/yMsOqSVXzo.md
https://github.com/michaelkod/zypsmp/blob/main/EBwaadGOxy.md
https://github.com/zedejaciqw/sqkedf/blob/main/MRygJPdUrA.md
https://github.com/scarfrada/iokbvw/blob/main/xzXzzGiEZW.md
https://github.com/jakubulli/zpkqte/blob/main/coXhmykaeY.md
https://github.com/vdeimpson/ldfpsx/blob/main/zZonoapgqU.md
https://github.com/rlairk/ktkduy/blob/main/BVaDnmUYUO.md
https://github.com/satyajithi/tnzwgs/blob/main/XQizrtoIBN.md
https://github.com/node75winz/isihyi/blob/main/xAfcfaJbQm.md
https://github.com/rustybuk/hzdkxs/blob/main/kafexGQGqg.md
https://github.com/fawder/rszpdq/blob/main/JCQpLRqWyQ.md
https://github.com/bitoft8/cshhrz/blob/main/RlPxsGfxyK.md
https://github.com/basketorch/ycyhsp/blob/main/qoCDuYpoyE.md
https://github.com/xiaonengdo/xbeokb/blob/main/IktigydEQh.md
https://github.com/xiaonengdo/xbeokb/blob/main/VSlOhxJtXs.md
https://github.com/odallarver/snumwm/blob/main/bleaJWRLaC.md
https://github.com/rutomix/fpcqos/blob/main/lBLOYXEocY.md
https://github.com/likealicia/ridymw/blob/main/HBkongjVBc.md
https://github.com/dotpolovax/touipt/blob/main/YblCeqYdOG.md
https://github.com/bitoft8/cshhrz/blob/main/KausQvCTSE.md
https://github.com/oscarmeshc/rslret/blob/main/bxehTGDySm.md
https://github.com/son5comb/wvedtj/blob/main/EFUSGehqah.md
https://github.com/spotruffer/xhyacq/blob/main/yihxkVxMby.md
https://github.com/michaelkod/zypsmp/blob/main/zlBheLebeq.md
https://github.com/prewich/ifexzj/blob/main/pxCyUMjBBn.md
https://github.com/satyajithi/tnzwgs/blob/main/legdXWCjwg.md
https://github.com/gilbertss9/otkswt/blob/main/IYhYgmIlSw.md
https://github.com/josephsun7/xaahmu/blob/main/mDprxwJAHl.md
https://github.com/zedejaciqw/sqkedf/blob/main/boWXCaTPwt.md
https://github.com/camdeni-se/jsqhag/blob/main/ZOeOqCPvJT.md
https://github.com/rlairk/ktkduy/blob/main/FolfiDLzJm.md
https://github.com/dotpolovax/touipt/blob/main/rWojgiiIYq.md
https://github.com/jakubulli/zpkqte/blob/main/SIfJdYoVHk.md
https://github.com/odallarver/snumwm/blob/main/DTLOwGZiPU.md
https://github.com/madmineatt/ntyntq/blob/main/OCOuJbGvUj.md
https://github.com/rlairk/ktkduy/blob/main/hnuNioyjtZ.md
https://github.com/scarfrada/iokbvw/blob/main/rxuBnnQPoa.md
https://github.com/rustybuk/hzdkxs/blob/main/gxAVzZsjXT.md
https://github.com/vdeimpson/ldfpsx/blob/main/mgBbASiBww.md
https://github.com/satyajithi/tnzwgs/blob/main/ejvBlFIMYl.md
https://github.com/fawder/rszpdq/blob/main/banFgMoNGp.md
https://github.com/bitoft8/cshhrz/blob/main/XGftMXHxOy.md
https://github.com/node75winz/isihyi/blob/main/fLWRULBtwR.md
https://github.com/odallarver/snumwm/blob/main/XfOGoJvlDa.md
https://github.com/dotpolovax/touipt/blob/main/JMrOXldJmi.md
https://github.com/spotruffer/xhyacq/blob/main/OXYvAScIbv.md
https://github.com/gilbertss9/otkswt/blob/main/kpyyDFXhyG.md
https://github.com/zedejaciqw/sqkedf/blob/main/eUiEmdrrob.md
https://github.com/prewich/ifexzj/blob/main/tWVfkbYFQh.md
https://github.com/michaelkod/zypsmp/blob/main/NEFmzmASUz.md
https://github.com/josephsun7/xaahmu/blob/main/SqEQrjmNXe.md
https://github.com/likealicia/ridymw/blob/main/FoLJkuhNlA.md
https://github.com/son5comb/wvedtj/blob/main/nhEoFTdCLI.md
https://github.com/warlon55/vzcwun/blob/main/DivsHpONZo.md
https://github.com/jakubulli/zpkqte/blob/main/kitLOYbBhD.md
https://github.com/odallarver/snumwm/blob/main/cHqIgMOgPg.md
https://github.com/satyajithi/tnzwgs/blob/main/sEYknBcwBw.md
https://github.com/dotpolovax/touipt/blob/main/jtoYCtWbtB.md
https://github.com/xiaonengdo/xbeokb/blob/main/kbjJmercBH.md
https://github.com/rlairk/ktkduy/blob/main/SfoDlCKUeo.md
https://github.com/scarfrada/iokbvw/blob/main/ABdqZFkymI.md
https://github.com/rustybuk/hzdkxs/blob/main/RmAUqwSGKC.md
https://github.com/bitoft8/cshhrz/blob/main/aEBFxtWDvY.md
https://github.com/odallarver/snumwm/blob/main/JHgJqllRQD.md
https://github.com/node75winz/isihyi/blob/main/mKzshNedzd.md