Bánh Ép

Name: Bánh Ép
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Cuisine: Vietnamese
Ingredients: Bánh Ép

Ăn vặt • Việt Nam

228

KCAL

8.4

PROTEIN (G)

28.8

CARBS (G)

8.4

FAT (G)

Nguồn dữ liệu: VietCalorie

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Về Bánh Ép

Bột lọc ép mỏng trên khuôn nóng với trứng, thịt, hành — món vặt tuổi học trò Huế.

How to Make Bánh Ép

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How to Make Bánh Ép (Traditional & Healthy Version)

Prep: 15 min

Cook: 20 min

2 servings

Medium

Bánh Ép is a beloved snack hailing from the coastal city of Huế, in Central Vietnam. Known for its chewy, crispy texture, Bánh Ép features thin tapioca pancakes pressed with savory fillings such as egg, pork, and fresh vegetables. This snack captures the essence of Vietnamese street food, where simple ingredients transform into irresistible treats. The name 'Bánh Ép' refers to the pressing technique ('ép' means 'to press' in Vietnamese), which gives the pancake its signature thinness and delightful bite. Bánh Ép is a popular afternoon treat among students and locals alike, often enjoyed hot off the griddle and dipped into tangy fish sauce. Its combination of protein, healthy carbs, and fresh herbs makes it a well-balanced snack. The flavors of aromatic scallions, light marinated pork, and a hint of sweet-and-sour from the dipping sauce create a harmony that is both comforting and exciting. This healthy version of Bánh Ép maintains authentic taste while being mindful of calories, making it ideal for anyone seeking light Vietnamese recipes. Whether you’re exploring Vietnamese cuisine or looking for a nutritious snack, Bánh Ép is a delicious and culturally rich choice.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Allergens: Egg, Fish

Ingredients(for 2 pieces (typical Vietnamese serving))

1 cup Tapioca flour (Bột năng)
80g Lean ground pork (Thịt heo xay)
1 large Egg (Trứng gà)
2 stalks Scallions (Hành lá, finely chopped)
1/4 cup Pickled carrots and daikon (Đồ chua) - optional
4 leaves Fresh lettuce (Xà lách)
1/2 small Cucumber (Dưa leo, julienned)
2 tbsp Fish sauce (Nước mắm)
1 tsp Sugar (Đường)
1/4 tsp Ground black pepper (Tiêu)
1 tsp Cooking oil (Dầu ăn, preferably canola/soybean)

Instructions

1
Mix tapioca flour with 3/4 cup warm water, stirring until smooth and slightly stretchy. Set aside for 5 minutes so the batter thickens.
5 minutes
Ensure water is warm but not hot to avoid clumping.
2
Season ground pork with half the fish sauce, half the sugar, and a pinch of pepper. Mix well and let marinate.
5 minutes
Marinating enhances the pork's flavor.
3
Heat a non-stick pan over medium heat. Lightly brush with oil. Pour a thin layer of tapioca batter (about 2-3 tbsp), quickly spreading it to a 15cm circle.
2 minutes
Work quickly; the batter sets fast when hot.
4
Immediately add a thin layer of marinated pork, crack half the egg (beat lightly) over the top, sprinkle with scallions, and gently press with a flat spatula.
3 minutes
Pressing gives Bánh Ép its signature texture.

Why This Dish is Healthy

This healthy Bánh Ép recipe is low in saturated fat and uses lean protein, making it a lighter alternative to many fried snacks. The inclusion of fresh vegetables increases fiber and micronutrients, while the portion-controlled tapioca base keeps calories manageable. It's a satisfying, nourishing snack that aligns with health-conscious eating and supports balanced nutrition.

Bánh Ép is a balanced snack providing approximately 190 calories, 7g protein, 24g carbohydrates, and 7g fat per serving. Tapioca flour offers gluten-free carbohydrates, while lean pork and egg boost protein content. Fresh herbs and vegetables supply dietary fiber, vitamins A and C, potassium, and antioxidants. Minimal cooking oil and moderate sodium make this version suitable for most healthy diets.

Pro Tips

💡Tip 1: If you don’t have a Bánh Ép press, use a flat spatula to press the pancake in the pan.
💡Tip 2: Tapioca flour can be substituted with a mix of tapioca and rice flour for a slightly firmer texture.
💡Tip 3: Serve with plenty of fresh herbs and pickles for authentic flavor and added nutrition.

Storage & Serving

Best eaten fresh, but can be stored in an airtight container in the refrigerator for up to 1 day. Reheat in a dry pan to restore crispness before serving.

Best served: Breakfast or Lunch