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Flourless protein pancake Calories
High-protein flourless pancake, typically made with eggs, dairy and/or protein powder instead of flour.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Flourless protein pancake (70 g) has 85 calories. That works out to 122 calories per 100 g. It contains 8.6 g of carbs, 8 g of protein, 2.3 g of fat and 1 g of fiber. Its 164.5 mg of Phosphorus covers 24% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Flourless protein pancake Nutrition Facts
Selected: 1 piece (medium) · 70 g
85
KCAL / 70G
Carbs
8.6g
· 3% DV
Protein
8g
· 16% DV
Fat
2.3g
· 3% 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 39% · Protein 37% · Fat 24%
Flourless protein pancake nutrition facts table · 1 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 85 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 2.17 g | 11% |
| Trans fat | 0.03 g | |
| Sodium | 179 mg | 8% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 1 g | 4% |
| Protein | 8 g | 16% |
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 Flourless protein pancake?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 70 g | 85 kcal |
| 1 piece (small) | 40 g | 49 kcal |
| 1 piece (thin) | 55 g | 67 kcal |
| 1 piece (thick) | 90 g | 110 kcal |
| 100 g | 100 g | 122 kcal |
| 1 piece (large) | 100 g | 122 kcal |
| 2 piece (double) | 140 g | 171 kcal |
| 1 serving (medium) | 150 g | 183 kcal |
| 3 piece (triple) | 210 g | 256 kcal |
| 1 serving (large) | 220 g | 268 kcal |
Calculated from 122 calories per 100 g.
Frequently Asked Questions About Flourless protein pancake
How do you make a flourless protein pancake?
A flourless protein pancake is usually made by blending eggs with yogurt or another dairy ingredient and protein powder; some recipes add banana. Cook small portions in a lightly greased nonstick pan over medium-low heat until set, then flip gently.
What ingredients go in a flourless protein pancake?
A flourless protein pancake typically uses eggs plus a protein source such as Greek yogurt, cottage cheese, or protein powder instead of flour. Banana, baking powder, and cinnamon are common additions, but the exact ingredients vary by recipe.
Why does a flourless protein pancake fall apart?
A flourless protein pancake often falls apart because it is flipped before the underside sets or the batter is too thin. Make smaller pancakes and wait for firm edges and bubbles on top before turning it carefully.
How do you make a flourless protein pancake fluffy?
A flourless protein pancake can be fluffier with a little baking powder and a well-beaten egg. Mix just until combined, let the batter rest briefly, and cook over medium-low heat so the center cooks before the outside browns.
Can you make a flourless protein pancake without protein powder?
Yes, a flourless protein pancake can be made without protein powder. Eggs paired with Greek yogurt or cottage cheese provide structure and protein; add the dairy gradually so the batter stays thick enough to hold its shape.
Can you make a flourless protein pancake without banana?
Yes, a flourless protein pancake does not need banana. Use Greek yogurt or cottage cheese for moisture and body, and add cinnamon or vanilla for flavor; keep the pancakes small because banana-free batter may be more delicate.
How do you stop a flourless protein pancake from sticking to the pan?
Use a well-seasoned nonstick pan, preheat it, and apply a thin film of oil before cooking a flourless protein pancake. Wait until the edges look set before flipping; trying to turn it too early can tear it.
Can you meal-prep flourless protein pancakes?
Yes, flourless protein pancakes work well for meal prep. Refrigerate them in a sealed container for about three days, or freeze them with parchment between each pancake; reheat until hot before serving.
What toppings go well with a flourless protein pancake?
Fresh berries, sliced banana, plain yogurt, and nut butter all pair well with a flourless protein pancake. For a less sweet topping, try Greek yogurt with cinnamon; add toppings after cooking so the pancakes brown evenly.
Is a flourless protein pancake a good breakfast before a workout?
A flourless protein pancake can be a convenient pre-workout breakfast, especially when eaten with fruit for readily available carbohydrate. If you are exercising soon, keep the portion modest and allow time to digest, since eggs and dairy may feel filling.
Flourless protein pancake Vitamins & Minerals
Vitamins
Biotin
6.3µg · 21% DV
B2
0.22mg · 17% DV
B12
0.39µg · 16% DV
B5
0.6mg · 12% DV
Minerals
Phosphorus
165mg · 24% DV
Selenium
13µg · 24% DV
Calcium
115mg · 12% DV
Iodine
13µg · 9% DV
Sodium
179mg · 8% DV
Potassium ⭐
154mg · 5% DV
Flourless protein pancake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flourless protein pancake
To burn the 85 calories in 1 piece (medium) (70 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 Flourless protein pancake?
A Flourless protein pancake is a modern, pan-cooked alternative to a conventional pancake, made without flour and commonly based on eggs, dairy, and sometimes protein powder. There is no single standard recipe, so the texture and flavour vary with the ingredients used.
It is usually soft and tender, with a noticeable egg flavour. It works for breakfast or a post-workout meal, and can be served with fruit, yoghurt, or a little honey; in many English-speaking kitchens, it is also an easy option for a weekend brunch. Its protein content is a defining feature, at 11.47 g per 100 g. For a lighter topping, choose fresh berries or sliced fruit rather than syrup or a generous spread.
How Nutritious Is Flourless protein 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 Flourless protein pancake 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 Flourless protein pancake Contain Allergens?
Contains these allergens:
Which Diets Is Flourless protein pancake 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
Flourless protein pancake Fat Profile
SATURATED
2.17g
MONOUNSATURATED
2.52g
POLYUNSATURATED
0.98g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.