⏱ 15 min totalProtein oatmeal pancakes
Per 1 serving · 387 g · 6 ingredients
of a 2,000 cal day
- Protein49g41% of calories
- Carbs64g54% of calories
- Fat2.9g5% of calories
- ✓ 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).
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.
- 🥄30 grams Whey protein powder
5 large Egg white
¼ tsp Cinnamon
1 small Banana
⅓ cup Blueberries
½ cup Rolled oats
Directions
- 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
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
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
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
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
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
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 5 μg | 1% |
| Vitamin C | 14 mg | 15% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 12 μg | 10% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 1 mg | 71% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 1 mg | 42% |
| Folate (B9) | 41 μg | 10% |
| Vitamin B12 | 0.2 μg | 6% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 27 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 140 mg | 14% |
| Iron | 3 mg | 41% |
| Potassium | 801 mg | 17% |
| Magnesium | 95 mg | 23% |
| Phosphorus | 192 mg | 27% |
| Zinc | 2 mg | 14% |
| Copper | 0.3 mg | 34% |
| Manganese | 2 mg | 69% |
| Selenium | 47 μg | 85% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 25 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 45 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 8 g | — |
| Galactose | 0.1 g | — |
| Glucose | 8 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 0.3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 5 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 459 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 87minWalking (3.5 mph)
- 55minCycling (moderate)
- 38minRunning (6 mph)
- 65minSwimming 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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