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High-protein sweet pancake mix with red velvet flavor
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Red Velvet protein pancake mix (50 g) has 162 calories. That works out to 324 calories per 100 g. It contains 13.6 g of carbs, 13.6 g of protein, 7.3 g of fat and 3.7 g of fiber. Its 155 mg of Phosphorus covers 22% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 50 g
162
KCAL / 50G
Carbs
13.6g
· 5% DV
Protein
13.6g
· 27% DV
Fat
7.3g
· 9% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 31% · Fat 38%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 162 kcal | |
| Total fat | 7.3 g | 9% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0.04 g | |
| Sodium | 260 mg | 11% |
| Total carbohydrate | 13.6 g | 5% |
| Fiber | 3.7 g | 13% |
| Protein | 13.6 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 |
|---|---|---|
| 1 serving (medium) | 50 g | 162 kcal |
| 1 tablespoon (small) | 15 g | 49 kcal |
| 1 ounce (small) | 28 g | 91 kcal |
| 2 tablespoon (double) | 30 g | 97 kcal |
| 3 tablespoon (triple) | 45 g | 146 kcal |
| 1 cup (large) | 90 g | 292 kcal |
| 100 g | 100 g | 324 kcal |
| 1 pack (whole) | 250 g | 810 kcal |
Calculated from 324 calories per 100 g.
Make Red Velvet protein pancake mix according to the directions on its package, adding the specified liquid and any other required ingredients. Mix just until combined, then cook portions in a lightly greased, preheated pan; the exact ratios vary by product.
Yes, Red Velvet protein pancake mix can often be cooked in a waffle maker, but the result may be softer or denser than a standard waffle. Follow the package directions first, grease the waffle plates, and cook until the waffle releases easily.
Red Velvet protein pancakes pair well with berries, sliced banana, yogurt, or a small amount of cream cheese. These toppings complement the sweet, cake-like flavor; add syrup or chocolate spread sparingly if you want to keep the finished meal from becoming overly sweet.
You can add a little cocoa powder to Red Velvet protein pancake mix, but too much may make the pancakes bitter or dry. Start with a small amount and adjust the liquid only if the batter becomes noticeably thicker than the package instructions suggest.
Yes, you may be able to make Red Velvet protein pancakes without eggs if the package directions allow substitutions. A commercial egg replacer or mashed banana can change the flavor and texture, so cook a small test pancake before making a full batch.
Red Velvet protein pancakes may not turn out bright red because the color depends on the mix’s formulation and can look different after cooking. A brownish or muted shade is common for red-velvet-style foods, especially when cocoa-colored ingredients are present.
It is better to cook Red Velvet protein pancakes soon after mixing the batter, since resting overnight can change its thickness and reduce lift. If you need breakfast ready quickly, measure the dry mix and prepare toppings the night before, then mix and cook in the morning.
To keep Red Velvet protein pancakes tender, avoid overmixing the batter and cook them over moderate heat rather than leaving them on the pan too long. Turn each pancake once the edges look set and bubbles appear, then remove it when the center is cooked through.
Yes, you can cook Red Velvet protein pancakes ahead and refrigerate portions in a sealed container for a few days. Separate stacked pancakes with parchment if needed, then reheat only what you plan to eat so the rest do not dry out.
Red Velvet protein pancakes can work as a pre-workout meal if you find them comfortable to digest. Eat them early enough to avoid exercising with a full stomach, and pair them with fruit if you want an additional source of carbohydrate.
Vitamins
B2
0.16mg · 12% DV
Biotin
3.5µg · 12% DV
B3
1.55mg · 10% DV
B1
0.09mg · 8% DV
Minerals
Phosphorus
155mg · 22% DV
Selenium
9µg · 16% DV
Sodium
260mg · 11% DV
Calcium
110mg · 11% DV
Potassium ⭐
140mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 162 calories in 1 serving (medium) (50 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.
Red Velvet protein pancake mix is a sweet, flavoured mix for making pancakes with a red velvet-inspired taste. Follow the packet directions, cook the batter in a pan or on a griddle, and you have a convenient option for breakfast, brunch or a quick sweet snack at home.
The pancakes are typically soft and tender, with a dessert-like flavour. Serve them with fresh fruit, or add a spoonful of yoghurt for a simple topping. The mix is protein-forward, providing 27.27 g of protein per 100 g, while also supplying carbohydrates and fat. For a lighter plate, keep syrup and other sweet toppings modest, or balance the sweetness with berries.
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.
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.
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
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.05g
MONOUNSATURATED
1.2g
POLYUNSATURATED
1.15g
Omega 6:3 ratio 35:1
Above the ideal 4:1 (35:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.