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Protein Tiramisu Pancakes⏱ 27 min total
Recipes

Protein Tiramisu Pancakes

Per 1 serving · 315 g · 10 ingredients

Calories
438
22%
of a 2,000 cal day
  • Protein
    44g
    40% of calories
  • Carbs
    46g
    42% of calories
  • Fat
    8.9g
    18% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Protein Tiramisu Pancakes (315 g) has 438 calories, with 44 g of protein, 46 g of carbohydrates and 8.9 g of fat. Most of its energy comes from carbs (42% of calories). It is high in protein (87% DV), dietary fiber (31% DV) and thiamine (32% DV). Keep an eye on sodium, which provides 29% of the daily value.

Per 100 g
139cal
low energy density
Protein per 100 cal
10g
Net carbs
37g
carbs minus fiber
Fiber
8.8g
12 g sugar

High in

20%+ of the daily value

  • Protein87%
  • Dietary fiber31%
  • Thiamine32%
  • Riboflavin (B2)36%
  • Vitamin B634%
  • Vitamin B1221%

Good source of

10–19% of the daily value

  • Niacin14%
  • Folate (B9)11%
  • Pantothenic acid14%
  • Potassium13%
  • Zinc17%

Watch

20%+ of the daily value

  • Sodium29%

Ingredients

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

Directions

Prep 15 minCook 12 min
  1. 1

    Brew coffee and set aside to cool completely, chilling briefly if needed.

  2. 2

    Blend the oats into a fine flour and transfer to a mixing bowl. Whisk in the protein powder, ground flaxseed, and baking powder until evenly combined.

  3. 3

    In a separate bowl, whisk the egg white until lightly frothy. Stir the cooled coffee and two-thirds of the vanilla into the egg white, then pour into the dry ingredients and mix just until combined. Let the batter rest for 5 minutes to thicken.

  4. 4

    Preheat a nonstick skillet or griddle over medium heat and lightly coat with cooking spray.

  5. 5

    Spoon the batter onto the skillet or griddle to form pancakes. Cook until bubbles form and edges set, 2–3 minutes per side, adjusting heat as needed to prevent over-browning.

  6. 6

    For the filling, blend the cottage cheese, banana, and the remaining vanilla until smooth and creamy.

  7. 7

    Layer the pancakes with the sweet cream filling to build a stack and serve right away.

Vitamins & minerals

Amounts for 1 serving (315 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A10 μg
1%
Vitamin C6 mg
7%
Vitamin D0 μg
0%
Vitamin E0.3 mg
2%
Vitamin K2 μg
2%
Thiamine0.4 mg
32%
Riboflavin (B2)0.5 mg
36%
Niacin2 mg
14%
Vitamin B60.4 mg
34%
Folate (B9)45 μg
11%
Vitamin B121 μg
21%
Pantothenic acid1 mg
14%
Choline41 mg
7%

Minerals

NutrientAmount% Daily Value
Calcium334 mg
33%
Iron4 mg
45%
Potassium601 mg
13%
Magnesium114 mg
27%
Phosphorus356 mg
51%
Zinc2 mg
17%
Copper0.3 mg
39%
Manganese1 mg
53%
Selenium26 μg
47%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene17 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene21 μg—
Caffeine24 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride79 μg—
Fructose3 g—
Galactose0 g—
Glucose4 g—
Glutamic acid3 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.5 g—
Monounsaturated fats2 g—
Phenylalanine1 g—
Polyunsaturated fats5 g—
Proline1 g—
Retinol8 μg—
Serine1 g—
Starch4 g—
Sucrose2 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 438 calories

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

  • 83min
    Walking (3.5 mph)
  • 53min
    Cycling (moderate)
  • 36min
    Running (6 mph)
  • 62min
    Swimming laps

Common questions

How many calories are in Protein Tiramisu Pancakes?

One serving of Protein Tiramisu Pancakes (1 serving) has 438 calories, which works out to 139 calories per 100 g. That is about 22% of a 2,000-calorie day.

Are Protein Tiramisu Pancakes high in protein?

Yes. It has 44 g of protein per serving, and 40% of its calories come from protein (10 g of protein per 100 calories).

Are Protein Tiramisu Pancakes keto-friendly?

It is hard to fit into a strict keto diet. One serving has 37 g of net carbs and 42% 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 Tiramisu Pancakes?

667 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Protein Tiramisu Pancakes?

12 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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