Protein oatmeal pancakes⏱ 15 min total

Protein oatmeal pancakes

Per 1 serving · 387 g · 6 ingredients

Calories
459
23%
of a 2,000 cal day
  • Protein
    49g
    41% of calories
  • Carbs
    64g
    54% of calories
  • Fat
    2.9g
    5% of calories
Portion
  • ✓ Protein-dense
  • ✓ Low fat
  • ✓ Low saturated fat

At a glance

One serving of Protein oatmeal pancakes (387 g) has 459 calories, with 49 g of protein, 64 g of carbohydrates and 2.9 g of fat. Most of its energy comes from carbs (54% of calories). It is high in protein (97% DV), dietary fiber (32% DV) and riboflavin (b2) (71% DV).

Per 100 g
119cal
low energy density
Protein per 100 cal
11g
Net carbs
55g
carbs minus fiber
Fiber
8.9g
19 g sugar

High in

20%+ of the daily value

  • Protein97%
  • Dietary fiber32%
  • Riboflavin (B2)71%
  • Vitamin B642%
  • Iron41%
  • Magnesium23%

Good source of

10–19% of the daily value

  • Vitamin C15%
  • Vitamin K10%
  • Thiamine16%
  • Niacin16%
  • Folate (B9)10%
  • Pantothenic acid15%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 5 minCook 10 min
  1. 1

    Put the following ingredients (in this order, if you have blender blades on the bottom) into a blender: Oats, Whey Protein Powder, Cinnamon, Egg Whites.

  2. 2

    Start heating up a medium to large size pan (10"-12") on medium-high heat. If you want, you can heat up two pans to cook both pancakes at the same time.

  3. 3

    Blend until mixture is roughly uniform. You will might have to scoop whey powder off the sides of the blender because it sticks with egg whites.

  4. 4

    If your pan is not non-stick, use your favorite no calorie non-stick spray or a little bit of oil on the heated pan, and pour the mixture onto the pan. These ingredients yield about 2 large pancakes, so use half of mixture for one. *Notice, blended oats are still denser than other ingredients, so they might settle on the bottom. Mix them up before pouring again.*

  5. 5

    When the sides of a pancake start to look dry and start to curl up a little, flip it over and let the other side cook. It should look lightly brown when cooked well. Also, while pancakes are cooking, slice up a banana into about 0.5" slices.

  6. 6

    When pancakes are done, put banana slices on one half of a pancakes, then spread blueberries on the same side, and fold a pancakes in half. Eat it like a taco!

Vitamins & minerals

Amounts for 1 serving (387 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A5 μg
1%
Vitamin C14 mg
15%
Vitamin D0 μg
0%
Vitamin E1 mg
4%
Vitamin K12 μg
10%
Thiamine0.2 mg
16%
Riboflavin (B2)1 mg
71%
Niacin3 mg
16%
Vitamin B61 mg
42%
Folate (B9)41 μg
10%
Vitamin B120.2 μg
6%
Pantothenic acid1 mg
15%
Choline27 mg
5%

Minerals

NutrientAmount% Daily Value
Calcium140 mg
14%
Iron3 mg
41%
Potassium801 mg
17%
Magnesium95 mg
23%
Phosphorus192 mg
27%
Zinc2 mg
14%
Copper0.3 mg
34%
Manganese2 mg
69%
Selenium47 μg
85%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene25 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene45 μg—
Caffeine0 mg—
Cystine0.5 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose8 g—
Galactose0.1 g—
Glucose8 g—
Glutamic acid3 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0.1 g—
Leucine2 g—
Lycopene0.1 μg—
Lysine1 g—
Maltose0.1 g—
Methionine1 g—
Monounsaturated fats0.3 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch5 g—
Sucrose3 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 459 calories

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

  • 87min
    Walking (3.5 mph)
  • 55min
    Cycling (moderate)
  • 38min
    Running (6 mph)
  • 65min
    Swimming laps

Common questions

How many calories are in Protein oatmeal pancakes?

One serving of Protein oatmeal pancakes (1 serving) has 459 calories, which works out to 119 calories per 100 g. That is about 23% of a 2,000-calorie day.

Are Protein oatmeal pancakes high in protein?

Yes. It has 49 g of protein per serving, and 41% of its calories come from protein (11 g of protein per 100 calories).

Are Protein oatmeal pancakes keto-friendly?

It is hard to fit into a strict keto diet. One serving has 55 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Protein oatmeal pancakes?

332 mg per serving.

How much sugar is in Protein oatmeal pancakes?

19 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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