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High-protein dairy-based pancake
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 piece (medium) of Cottage cheese yogurt pancake (120 g) has 238 calories. That works out to 198 calories per 100 g. It contains 20.6 g of carbs, 13.7 g of protein, 10.9 g of fat and 1 g of fiber. Its 201.6 mg of Phosphorus covers 29% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Selected: 2 piece (medium) · 120 g
238
KCAL / 120G
Carbs
20.6g
· 7% DV
Protein
13.7g
· 27% DV
Fat
10.9g
· 14% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 23% · Fat 42%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 10.9 g | 14% |
| Saturated fat | 4.08 g | 20% |
| Trans fat | 0.1 g | |
| Sodium | 348 mg | 15% |
| Total carbohydrate | 20.6 g | 7% |
| Fiber | 1 g | 4% |
| Protein | 13.7 g | 27% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 120 g | 238 kcal |
| 1 piece (mini) | 30 g | 59 kcal |
| 1 piece (small) | 45 g | 89 kcal |
| 1 piece (jumbo) | 70 g | 139 kcal |
| 100 g | 100 g | 198 kcal |
| 1 serving (medium) | 150 g | 297 kcal |
| 3 piece (large) | 180 g | 356 kcal |
| 1 serving (large) | 220 g | 436 kcal |
| 4 piece (extra large) | 240 g | 475 kcal |
Calculated from 198 calories per 100 g.
Cottage cheese yogurt pancakes turn out fluffier when the batter includes baking powder and you avoid overmixing it. Stir just until combined, let it rest briefly, then cook small pancakes over medium-low heat so the centers cook before the outsides brown.
Cottage cheese yogurt pancakes can fall apart if the batter is too loose or they are flipped before the underside sets. Add a little flour if needed, make smaller pancakes, and wait until the edges look set before turning them.
Yes, blending the cottage cheese makes cottage cheese yogurt pancakes smoother and more uniform. Leave it unblended if you prefer small curds and a more textured bite; either way, mix gently once you add the flour.
Cottage cheese yogurt pancakes work as either a sweet or savory dish. Pair them with berries or fruit for a sweet plate, or mix herbs and black pepper into the batter and serve with tomatoes or greens.
Oat flour is a practical substitute for wheat flour in cottage cheese yogurt pancakes, though it may make the texture denser. Add it gradually until the batter is thick enough to hold its shape in the pan.
Yes, you can make cottage cheese yogurt pancakes without eggs, but they may be more delicate and less springy. Use a plant-based binder such as mashed banana for a sweet version, and cook smaller pancakes until firmly set before flipping.
Cook cottage cheese yogurt pancakes over medium-low heat rather than high heat, which browns the outside too quickly. Make them fairly small and give each side time to cook through; a lid can help the centers set.
Yes, cottage cheese yogurt pancakes freeze well after cooking. Cool them completely, separate the pancakes with parchment, and store them in an airtight container; reheat from thawed in a skillet or toaster for a better texture.
Cottage cheese yogurt pancakes keep for about 2–3 days in a covered container in the refrigerator. Reheat only the portion you plan to eat, and refrigerate leftovers promptly rather than leaving them at room temperature.
Yes, cottage cheese yogurt pancakes can make a protein-rich breakfast because both cottage cheese and yogurt contribute protein. Add fruit for freshness, or serve them with eggs or vegetables if you want a more substantial savory meal.
Vitamins
B12
0.58µg · 24% DV
B2
0.29mg · 22% DV
Biotin
5.04µg · 17% DV
B5
0.74mg · 15% DV
Minerals
Phosphorus
202mg · 29% DV
Selenium
14µg · 25% DV
Sodium
348mg · 15% DV
Calcium
142mg · 14% DV
Potassium ⭐
186mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 238 calories in 2 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
A Cottage cheese yogurt pancake is a home-style take on a familiar pancake, with cottage cheese and yogurt mixed into the batter. The dairy gives it a tender, moist texture and a mild, slightly tangy flavour; recipes may vary in how much cheese or yogurt they use.
Serve it warm for breakfast or brunch, with fruit, honey or jam, or pair it with savoury toppings for a more substantial meal. In Turkey, where lor is a familiar fresh cheese, a similar pancake may be enjoyed at breakfast. This is a dairy-based pancake with 11.4 g of protein per 100 g. For a lighter plate, cook it with little oil and add fresh fruit.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
4.08g
MONOUNSATURATED
3.12g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.