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2 Ingredient Protein Pancakes⏱ 14 min total
Recipes

2 Ingredient Protein Pancakes

Per 1 serving · 218 g · 3 ingredients

Calories
250
13%
of a 2,000 cal day
  • Protein
    14g
    21% of calories
  • Carbs
    28g
    43% of calories
  • Fat
    10g
    36% of calories
Portion

At a glance

One serving of 2 Ingredient Protein Pancakes (218 g) has 250 calories, with 14 g of protein, 28 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (43% of calories). It is high in protein (28% DV), riboflavin (b2) (42% DV) and Vitamin B6 (47% DV). Keep an eye on cholesterol, which provides 124% of the daily value.

Per 100 g
115cal
low energy density
Protein per 100 cal
5.5g
Net carbs
25g
carbs minus fiber
Fiber
3.1g
15 g sugar

High in

20%+ of the daily value

  • Protein28%
  • Riboflavin (B2)42%
  • Vitamin B647%
  • Vitamin B1237%
  • Pantothenic acid38%
  • Choline56%

Good source of

10–19% of the daily value

  • Dietary fiber11%
  • Vitamin A18%
  • Vitamin C11%
  • Vitamin D13%
  • Folate (B9)18%
  • Potassium12%

Watch

20%+ of the daily value

  • Cholesterol124%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 4 minCook 10 min
  1. 1

    Mash the banana: Peel the banana and break it up into several big chunks in a bowl. Use a dinner fork to thoroughly mash the banana. Continue mashing until the banana has a pudding-like consistency and no large lumps remain; a few small lumps are okay. You should have 1/3 to 1/2 cup of mashed bananas

  2. 2

    Once banana is mash crack the eggs in it. Pour the eggs over the banana and stir until the eggs are completely combined. Whisk the eggs together until the yolks and whites are completely combined. The batter will be very loose and liquidy, more like whisked eggs than regular pancake batter. Stirr until the mixture becomes blended.

  3. 3

    Heat a greased (grease with cooking spray) griddle on medium heat. Drop roughly 2 tablespoons of batter onto the hot griddle. It should sizzle immediately — if not, turn up the heat slightly.

  4. 4

    Delicately flip the pancake after about 25 seconds or when it browns.

  5. 5

    Transfer the cooked pancakes to a serving plate and continue cooking the rest of the batter. Keep the finished pancakes warm in the oven if cooking more than a single batch. Makes 8 small pancakes.

Vitamins & minerals

Amounts for 1 serving (218 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A164 μg
18%
Vitamin C10 mg
11%
Vitamin D2 μg
13%
Vitamin E1 mg
8%
Vitamin K1 μg
1%
Thiamine0.1 mg
7%
Riboflavin (B2)1 mg
42%
Niacin1 mg
5%
Vitamin B61 mg
47%
Folate (B9)71 μg
18%
Vitamin B121 μg
37%
Pantothenic acid2 mg
38%
Choline305 mg
56%

Minerals

NutrientAmount% Daily Value
Calcium62 mg
6%
Iron2 mg
26%
Potassium560 mg
12%
Magnesium44 mg
10%
Phosphorus224 mg
32%
Zinc1 mg
13%
Copper0.2 mg
17%
Manganese0.3 mg
15%
Selenium32 μg
58%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene29 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene31 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0.1 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride4 μg—
Fructose6 g—
Galactose0 g—
Glucose6 g—
Glutamic acid2 g—
Glycine0.5 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.4 g—
Monounsaturated fats4 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol160 μg—
Serine1 g—
Starch6 g—
Sucrose3 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 62 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 250 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 48min
    Walking (3.5 mph)
  • 30min
    Cycling (moderate)
  • 21min
    Running (6 mph)
  • 35min
    Swimming laps

Common questions

How many calories are in 2 Ingredient Protein Pancakes?

One serving of 2 Ingredient Protein Pancakes (1 serving) has 250 calories, which works out to 115 calories per 100 g. That is about 13% of a 2,000-calorie day.

Are 2 Ingredient Protein Pancakes high in protein?

It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are 2 Ingredient Protein Pancakes keto-friendly?

It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in 2 Ingredient Protein Pancakes?

143 mg per serving.

How much sugar is in 2 Ingredient Protein Pancakes?

15 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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