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High-protein, lactose-free, gluten-free pancakes Calories
Protein-rich pancakes made with gluten-free flour or oats, egg, and a lactose-free protein source.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of High-protein, lactose-free, gluten-free pancakes (120 g) has 234 calories. That works out to 195 calories per 100 g. It contains 25.2 g of carbs, 20.4 g of protein, 6.6 g of fat and 2.8 g of fiber. Its 246 mg of Phosphorus covers 35% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
High-protein, lactose-free, gluten-free pancakes Nutrition Facts
Selected: 2 piece (medium) · 120 g
234
KCAL / 120G
Carbs
25.2g
· 9% DV
Protein
20.4g
· 41% DV
Fat
6.6g
· 8% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 34% · Fat 24%
High-protein, lactose-free, gluten-free pancakes nutrition facts table · 2 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 372 mg | 16% |
| Total carbohydrate | 25.2 g | 9% |
| Fiber | 2.8 g | 10% |
| Protein | 20.4 g | 41% |
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 High-protein, lactose-free, gluten-free pancakes?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 117 kcal |
| 1 piece (small) | 40 g | 78 kcal |
| 1 piece (thin) | 45 g | 88 kcal |
| 1 piece (large) | 85 g | 166 kcal |
| 100 g | 100 g | 195 kcal |
| 2 piece (medium) | 120 g | 234 kcal |
| 1 cup (medium) | 140 g | 273 kcal |
| 1 serving (large) | 150 g | 293 kcal |
| 3 piece (medium) | 180 g | 351 kcal |
Calculated from 195 calories per 100 g.
Frequently Asked Questions About High-protein, lactose-free, gluten-free pancakes
How do you make high-protein, lactose-free, gluten-free pancakes?
High-protein, lactose-free, gluten-free pancakes are made with gluten-free flour or oats, eggs, and a lactose-free protein source such as lactose-free milk. Mix the batter until smooth and cook it in a lightly greased pan until both sides are set.
Can you use protein powder in high-protein, lactose-free, gluten-free pancakes?
Yes, protein powder can be added to high-protein, lactose-free, gluten-free pancakes. Choose a lactose-free powder, since some whey products contain lactose. Protein powder can make the batter thick or the pancakes dry, so adjust the liquid and avoid overcooking.
Why do high-protein, lactose-free, gluten-free pancakes fall apart?
High-protein, lactose-free, gluten-free pancakes often fall apart when the batter is too thin or they are flipped before the underside sets. Let the batter rest so the flour or oats can absorb liquid, and flip only when the edges look firm.
Are high-protein, lactose-free, gluten-free pancakes dairy-free?
No, high-protein, lactose-free, gluten-free pancakes are not necessarily dairy-free. Lactose-free cow’s milk and some lactose-free protein products still contain milk proteins, which matter for people with a milk allergy or those avoiding dairy.
Which flour works best for high-protein, lactose-free, gluten-free pancakes?
Buckwheat, rice, and gluten-free all-purpose flour blends all work in high-protein, lactose-free, gluten-free pancakes. Certified gluten-free oats are another option, as regular oats can be contaminated with gluten during growing or processing.
How do you make high-protein, lactose-free, gluten-free pancakes fluffy?
For fluffier high-protein, lactose-free, gluten-free pancakes, use a leavening agent, mix the batter gently, and cook over medium heat. Gluten-free batters can be fragile, so wait for bubbles and set edges before turning each pancake.
Can you freeze high-protein, lactose-free, gluten-free pancakes?
Yes, high-protein, lactose-free, gluten-free pancakes freeze well once fully cooled. Separate them with parchment paper in a sealed container, then reheat from frozen in a toaster, skillet, or microwave until hot throughout.
How long do high-protein, lactose-free, gluten-free pancakes last in the fridge?
Cooked high-protein, lactose-free, gluten-free pancakes keep for a few days in a covered container in the refrigerator. Cool them promptly after cooking, and reheat only the portion you plan to eat so the rest stays fresh.
What toppings go well with high-protein, lactose-free, gluten-free pancakes?
Fresh berries, sliced banana, nut butter, and lactose-free yogurt pair well with high-protein, lactose-free, gluten-free pancakes. These toppings add flavor and texture; check that packaged sauces or yogurt match any additional dietary restrictions you have.
Can you make high-protein, lactose-free, gluten-free pancakes without oats?
Yes, high-protein, lactose-free, gluten-free pancakes can be made without oats. Use a gluten-free flour blend, buckwheat flour, or rice flour instead; the batter may need a different amount of liquid because each flour absorbs moisture differently.
High-protein, lactose-free, gluten-free pancakes Vitamins & Minerals
Vitamins
B2
0.34mg · 26% DV
Biotin
7.2µg · 24% DV
B12
0.42µg · 18% DV
B5
0.84mg · 17% DV
Minerals
Phosphorus
246mg · 35% DV
Selenium
19µg · 35% DV
Manganese
0.54mg · 23% DV
Sodium
372mg · 16% DV
Potassium ⭐
294mg · 9% DV
High-protein, lactose-free, gluten-free pancakes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-protein, lactose-free, gluten-free pancakes
To burn the 234 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.
What is High-protein, lactose-free, gluten-free pancakes?
High-protein, lactose-free, gluten-free pancakes are made with gluten-free flour or suitable oats, egg and a lactose-free source of protein. The exact ingredients vary by recipe, but the batter is designed to be more filling and protein-rich than a standard pancake mix.
They’re soft inside and usually served warm for breakfast or brunch, topped with fruit, yoghurt or a little syrup; savoury toppings work well too. With 17 g of protein per 100 g, they can make a satisfying start to the day. For a lighter topping, choose fresh berries or sliced banana instead of a generous pour of syrup.
How Nutritious Is High-protein, lactose-free, gluten-free pancakes?
Nutrient density
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.
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 High-protein, lactose-free, gluten-free pancakes 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 High-protein, lactose-free, gluten-free pancakes Contain Allergens?
Contains these allergens:
Which Diets Is High-protein, lactose-free, gluten-free pancakes Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
High-protein, lactose-free, gluten-free pancakes Fat Profile
SATURATED
1.68g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 13.2:1
Above the ideal 4:1 (13.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.