⏱ 20 min total

3 Ingredient Protein Pancakes

Name: 3 Ingredient Protein Pancakes
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1 serving
Ingredients: ¼ cup Egg white; ¼ cup Rolled oats; ¾ tsp Agave syrup; 1 spray , about 1/3 second Cooking spray

Per 1 serving · 88 g · 4 ingredients

Calories

122

6%
of a 2,000 cal day

Protein
9.2g
29% of calories
Carbs
20g
64% of calories
Fat
0.9g
6% of calories

Portion

✓ Low fat
✓ Low saturated fat
✓ Low sodium
✓ Cholesterol free

At a glance

One serving of 3 Ingredient Protein Pancakes (88 g) has 122 calories, with 9.2 g of protein, 20 g of carbohydrates and 0.9 g of fat. Most of its energy comes from carbs (64% of calories). It is high in riboflavin (b2) (24% DV), manganese (23% DV) and selenium (33% DV).

Per 100 g

139cal

low energy density

Protein per 100 cal

7.6g

Net carbs

18g

carbs minus fiber

Fiber

2.4g

5.5 g sugar

High in

20%+ of the daily value

Riboflavin (B2)24%
Manganese23%
Selenium33%

Good source of

10–19% of the daily value

Phosphorus11%
Copper10%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 5 minCook 15 min

1
Whisk the egg whites, oats, and agave in a bowl until the oats are evenly moistened and the mixture is cohesive.
2
Preheat a nonstick skillet over medium heat and lightly coat with cooking spray.
3
Spoon batter onto the skillet to form small pancakes (about 2–3 tablespoons each). Cook until the bottoms are golden and the edges look set, then flip and cook until the centers are just cooked through.
4
Repeat with the remaining batter, re-spraying the pan as needed. Serve warm.

Vitamins & minerals

Amounts for 1 serving (88 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	1 μg	0%
Vitamin C	1 mg	1%
Vitamin D	0 μg	0%
Vitamin E	0.2 mg	1%
Vitamin K	2 μg	2%
Thiamine	0.1 mg	7%
Riboflavin (B2)	0.3 mg	24%
Niacin	1 mg	6%
Vitamin B6	0.1 mg	5%
Folate (B9)	8 μg	2%
Vitamin B12	0.1 μg	2%
Pantothenic acid	0.1 mg	2%
Choline	7 mg	1%

Minerals

Nutrient	Amount	% Daily Value
Calcium	12 mg	1%
Iron	1 mg	8%
Potassium	164 mg	3%
Magnesium	30 mg	7%
Phosphorus	78 mg	11%
Zinc	1 mg	6%
Copper	0.1 mg	10%
Manganese	1 mg	23%
Selenium	18 μg	33%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.4 g	—
Aspartic acid	1 g	—
Beta carotene	1 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0.2 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	0.5 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	0.3 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	0.3 g	—
Proline	0.3 g	—
Retinol	0 μg	—
Serine	0.5 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	0.5 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 122 calories

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

23min
Walking (3.5 mph)
15min
Cycling (moderate)
10min
Running (6 mph)
17min
Swimming laps

Common questions

How many calories are in 3 Ingredient Protein Pancakes?

One serving of 3 Ingredient Protein Pancakes (1 serving) has 122 calories, which works out to 139 calories per 100 g. That is about 6.1% of a 2,000-calorie day.

Are 3 Ingredient Protein Pancakes high in protein?

Not especially. It has 9.2 g of protein per serving, and protein supplies 29% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are 3 Ingredient Protein Pancakes keto-friendly?

It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 64% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in 3 Ingredient Protein Pancakes?

103 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in 3 Ingredient Protein Pancakes?

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

Nutrition Facts

Serving size1 serving (88 g)

Calories122

% Daily Value*

Total fat 0.9g	1%
Saturated fat 0.1g	1%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 103mg	4%
Total carbohydrate 20g	7%
Dietary fiber 2.4g	9%
Total sugars 5.5g
Protein 9.2g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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