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Pancake (Egg, Oats, Protein Powder) Calories
High protein, low sugar, fiber-rich
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pancake (Egg, Oats, Protein Powder) (90 g) has 162 calories. That works out to 180 calories per 100 g. It contains 16.2 g of carbs, 12.6 g of protein, 4.5 g of fat and 3.2 g of fiber. Its 7.2 µg of Biotin covers 24% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Pancake (Egg, Oats, Protein Powder) Nutrition Facts
Selected: 1 piece (medium) · 90 g
162
KCAL / 90G
Carbs
16.2g
· 6% DV
Protein
12.6g
· 25% DV
Fat
4.5g
· 6% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 32% · Fat 26%
Pancake (Egg, Oats, Protein Powder) nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 162 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 189 mg | 8% |
| Total carbohydrate | 16.2 g | 6% |
| Fiber | 3.2 g | 11% |
| Protein | 12.6 g | 25% |
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 Pancake (Egg, Oats, Protein Powder)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 162 kcal |
| 1 piece (extra small) | 45 g | 81 kcal |
| 1 piece (small) | 60 g | 108 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (large) | 130 g | 234 kcal |
| 2 piece (medium) | 180 g | 324 kcal |
| 1 piece (jumbo) | 180 g | 324 kcal |
| 1 serving (large) | 200 g | 360 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Pancake (Egg, Oats, Protein Powder)
How do you make pancakes with egg, oats and protein powder?
Blend or whisk the egg, oats and protein powder into a batter, then cook small pancakes in a lightly greased, preheated pan over medium heat. If the batter is too thick to pour, loosen it with a little milk or water.
Can you put protein powder in pancakes with egg and oats?
Yes, protein powder works in egg-and-oat pancakes, but it absorbs liquid and can make the batter thick or the pancakes dry. Stir it in gradually and adjust the liquid rather than adding a large amount at once.
Why are pancakes made with egg, oats and protein powder rubbery?
Egg, oat and protein powder pancakes can turn rubbery when they contain too much protein powder, are overmixed, or cook for too long. Mix only until combined, keep the batter pourable, and use moderate heat so the centers cook without drying out.
Do you need to blend the oats for egg, oat and protein powder pancakes?
No, blending the oats is optional. Blending makes a smoother batter and more even-textured pancakes, while whole rolled oats give a heartier texture; let the batter rest briefly so the oats can absorb some liquid.
Which protein powder is best for egg, oat and protein powder pancakes?
Whey, casein and plant-based protein powders can all be used, but they thicken batter differently. Add the powder gradually and adjust the liquid; flavored powders also change the pancakes’ taste, so choose one that suits your toppings.
What toppings go well on egg, oat and protein powder pancakes?
Fresh fruit, yogurt, nut butter and a little syrup all pair well with egg, oat and protein powder pancakes. For a less sweet plate, try cottage cheese or savory toppings; add delicate fruit after cooking so it does not make the pancakes soggy.
Can you make egg, oat and protein powder pancake batter ahead of time?
Yes, you can mix the batter ahead and keep it covered in the refrigerator for a short time. Oats thicken as they sit, so stir the batter before cooking and add a splash of liquid if it has become too thick.
Can you freeze pancakes made with egg, oats and protein powder?
Yes, freeze cooked egg, oat and protein powder pancakes once they have cooled. Separate them with baking paper so they do not stick together, then reheat from thawed or frozen in a pan or microwave.
Can you make egg, oat and protein powder pancakes without eggs?
Yes, mashed banana or a ground-flaxseed mixture can replace the egg, though the pancakes may be softer and more fragile. Make them smaller and wait until the underside is fully set before flipping.
Are egg, oat and protein powder pancakes good after a workout?
Yes, they can work as a post-workout meal: the egg and protein powder provide protein, while the oats provide carbohydrates. Add fruit if you want more carbohydrates, and choose the portion and toppings to suit your appetite and training.
Pancake (Egg, Oats, Protein Powder) Vitamins & Minerals
Vitamins
Biotin
7.2µg · 24% DV
B12
0.45µg · 19% DV
B2
0.2mg · 15% DV
B1
0.16mg · 13% DV
Minerals
Phosphorus
153mg · 22% DV
Selenium
9.9µg · 18% DV
Manganese
0.41mg · 18% DV
Copper
0.12mg · 13% DV
Sodium
189mg · 8% DV
Potassium ⭐
189mg · 6% DV
Pancake (Egg, Oats, Protein Powder) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pancake (Egg, Oats, Protein Powder)
To burn the 162 calories in 1 piece (medium) (90 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 Pancake (Egg, Oats, Protein Powder)?
This pancake is made with egg, oats and protein powder, blended into a batter and cooked in a pan. The oats give it a mild, grain-like flavour and a soft, slightly chewy texture; depending on how much batter you use, it can be thin like a crêpe or thicker and fluffier. It’s a practical way to make a more filling pancake without relying on a conventional flour-based batter.
Serve it warm for breakfast or as a snack, with fruit and yoghurt for freshness or nut butter for a richer topping. Savoury toppings such as greens also work well. The listed nutrition provides 14 g of protein per 100 g, alongside fibre from the oats. For a lighter plate, keep sweet toppings modest and add fresh berries or sliced fruit.
How Nutritious Is Pancake (Egg, Oats, Protein Powder)?
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
High
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 Pancake (Egg, Oats, Protein Powder) Processed?
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.
Does Pancake (Egg, Oats, Protein Powder) Contain Allergens?
Contains these allergens:
Which Diets Is Pancake (Egg, Oats, Protein Powder) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pancake (Egg, Oats, Protein Powder) Fat Profile
SATURATED
1.35g
MONOUNSATURATED
1.62g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 4.9:1
Above the ideal 4:1 (4.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.