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Egg Cottage Cheese Oat Pancake Calories
Protein-rich, fiber-containing pancake
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Egg Cottage Cheese Oat Pancake (120 g) has 172 calories. That works out to 143 calories per 100 g. It contains 13.4 g of carbs, 14.4 g of protein, 6.6 g of fat and 1.8 g of fiber. Its 24 µg of Selenium covers 44% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Egg Cottage Cheese Oat Pancake Nutrition Facts
Selected: 1 piece (medium) · 120 g
172
KCAL / 120G
Carbs
13.4g
· 5% DV
Protein
14.4g
· 29% DV
Fat
6.6g
· 8% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 34% · Fat 35%
Egg Cottage Cheese Oat Pancake nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 228 mg | 10% |
| Total carbohydrate | 13.4 g | 5% |
| Fiber | 1.8 g | 6% |
| Protein | 14.4 g | 29% |
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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How Many Calories in 1 Medium Egg Cottage Cheese Oat Pancake?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 172 kcal |
| 1 piece (mini) | 40 g | 57 kcal |
| 1 piece (small) | 70 g | 100 kcal |
| 100 g | 100 g | 143 kcal |
| 1 piece (large) | 180 g | 257 kcal |
| 2 piece (double) | 240 g | 343 kcal |
| 3 piece (triple) | 360 g | 515 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Egg Cottage Cheese Oat Pancake
How do you make an egg cottage cheese oat pancake?
Mix egg, cottage cheese and oats, then cook the batter in a lightly greased pan to make an egg cottage cheese oat pancake. Let the mixture rest briefly so the oats absorb moisture, and flip the pancake only after its underside has set.
Why does an egg cottage cheese oat pancake fall apart?
An egg cottage cheese oat pancake usually falls apart when its batter is too loose or it is flipped before setting. Let the oats absorb some moisture, make smaller pancakes, and wait until the underside is cooked before turning it gently.
Can you make an egg cottage cheese oat pancake with oat flour?
Yes, oat flour works in an egg cottage cheese oat pancake and gives it a smoother texture than rolled oats. If you are using a recipe written for whole oats, add the flour gradually because it can absorb liquid differently.
What can you use instead of cottage cheese in an egg cottage cheese oat pancake?
A well-drained fresh cheese or ricotta-style cheese can replace cottage cheese in an egg cottage cheese oat pancake. If your substitute is wetter, add oats a little at a time until the batter is thick enough to hold its shape in the pan.
How do you keep an egg cottage cheese oat pancake from tasting rubbery?
Cook an egg cottage cheese oat pancake over moderate heat and take it off the pan as soon as the center is set. Cooking it too long can make the egg firm and the pancake dry; avoid pressing it down while it cooks.
Can an egg cottage cheese oat pancake be sweet or savory?
An egg cottage cheese oat pancake works as either a sweet or savory meal. Add herbs or spices to the batter for a savory version, or serve it with fruit for a sweet one; cottage cheese gives it a mild flavor that suits both.
What goes well with an egg cottage cheese oat pancake?
Fresh fruit or yogurt pairs well with a sweet egg cottage cheese oat pancake, while greens and sliced vegetables suit a savory one. Choose toppings that complement how you seasoned the batter rather than adding a heavy sauce.
Can you make egg cottage cheese oat pancakes ahead for meal prep?
Yes, cook egg cottage cheese oat pancakes ahead and refrigerate them in a covered container. Reheat them until hot before serving, and do not leave the egg-and-dairy pancakes at room temperature for an extended period.
Can you freeze an egg cottage cheese oat pancake?
Yes, an egg cottage cheese oat pancake can be frozen after it has cooled completely. Separate pancakes with parchment so they do not stick together, seal them in a freezer-safe container, and thaw in the refrigerator before reheating.
Is an egg cottage cheese oat pancake a good choice for weight loss?
An egg cottage cheese oat pancake can make a filling meal because it combines protein with oats. It does not cause weight loss on its own; consider the portion, toppings and the rest of your eating pattern when planning a meal.
Egg Cottage Cheese Oat Pancake Vitamins & Minerals
Vitamins
B2
0.38mg · 29% DV
B12
0.54µg · 23% DV
Biotin
6µg · 20% DV
B5
0.78mg · 16% DV
Minerals
Selenium
24µg · 44% DV
Manganese
0.9mg · 39% DV
Phosphorus
246mg · 35% DV
Copper
0.14mg · 16% DV
Sodium
228mg · 10% DV
Potassium ⭐
216mg · 6% DV
Egg Cottage Cheese Oat Pancake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg Cottage Cheese Oat Pancake
To burn the 172 calories in 1 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.
What is Egg Cottage Cheese Oat Pancake?
Yumurtalı lorlu yulaf pankeki is a Turkish-style oat pancake made with eggs and lor, a mild, fresh curd cheese; “cottage cheese” is not an exact match for lor. It is more of a contemporary home-style breakfast than a traditional regional dish, bringing together oats, curd and egg in a quick pan-cooked meal. The result is soft and gently savoury, with a tender centre and lightly browned edges.
In Turkey it can be served warm at breakfast, alongside tomatoes, cucumber and greens, or with tea. It offers protein as well as some fibre from the oats; each 100 g provides 12 g of protein. For a lighter version, cook it in a good non-stick pan with little oil, and taste the lor before adding extra salt.
How Nutritious Is Egg Cottage Cheese Oat Pancake?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
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.
Is Egg Cottage Cheese Oat Pancake Processed?
NOVA 2
Minimally 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.
Does Egg Cottage Cheese Oat Pancake Contain Allergens?
Contains these allergens:
Which Diets Is Egg Cottage Cheese Oat Pancake Good For?
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
Egg Cottage Cheese Oat Pancake Fat Profile
SATURATED
2.52g
MONOUNSATURATED
2.16g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.