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Protein Powder Oat Banana Pancakes Calories
Source of protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Protein Powder Oat Banana Pancakes (150 g) has 285 calories. That works out to 190 calories per 100 g. It contains 36 g of carbs, 21 g of protein, 6.8 g of fat and 4.5 g of fiber. Its 1.6 mg of Manganese covers 68% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Protein Powder Oat Banana Pancakes Nutrition Facts
Selected: 3 piece (medium) · 150 g
285
KCAL / 150G
Carbs
36g
· 13% DV
Protein
21g
· 42% DV
Fat
6.8g
· 9% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 29% · Fat 21%
Protein Powder Oat Banana Pancakes nutrition facts table · 3 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 285 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 2.03 g | 10% |
| Trans fat | 0.05 g | |
| Sodium | 218 mg | 9% |
| Total carbohydrate | 36 g | 13% |
| Fiber | 4.5 g | 16% |
| Protein | 21 g | 42% |
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 Protein Powder Oat Banana Pancakes?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 75 g | 143 kcal |
| 1 piece (mini) | 45 g | 86 kcal |
| 1 piece (small) | 60 g | 114 kcal |
| 100 g | 100 g | 190 kcal |
| 2 piece (medium) | 120 g | 228 kcal |
| 3 piece (medium) | 150 g | 285 kcal |
| 1 serving (medium) | 150 g | 285 kcal |
| 2 piece (large) | 180 g | 342 kcal |
| 1 serving (large) | 240 g | 456 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Protein Powder Oat Banana Pancakes
How do you make Protein Powder Oat Banana Pancakes?
Mash a ripe banana, then mix it with oats, protein powder and egg to make Protein Powder Oat Banana Pancakes. Cook small portions in a lightly greased pan over medium-low heat, flipping once the edges look set and the underside is golden.
Can you make Protein Powder Oat Banana Pancakes without protein powder?
Yes, you can make Protein Powder Oat Banana Pancakes without protein powder. The batter may be thinner and less sweet, so adjust it with a little extra oats or milk. The finished pancakes will also contain less protein than the version made with powder.
Why are my Protein Powder Oat Banana Pancakes falling apart?
Protein Powder Oat Banana Pancakes often fall apart when the batter is too loose or they are flipped before the first side sets. Mash the banana thoroughly, let the batter stand briefly so the oats absorb liquid, and make smaller pancakes that are easier to turn.
How do you make Protein Powder Oat Banana Pancakes fluffy?
For fluffier Protein Powder Oat Banana Pancakes, keep the batter fairly thick and cook it over medium-low heat rather than rushing it over high heat. A little baking powder can help them rise, while overmixing or pressing them flat makes them denser.
Can you use rolled oats in Protein Powder Oat Banana Pancakes?
Yes, rolled oats work in Protein Powder Oat Banana Pancakes. Blend them first for a smoother, more uniform texture, or leave them whole for a heartier, slightly chewy pancake. If using whole oats, let the batter rest briefly before cooking.
What kind of banana is best for Protein Powder Oat Banana Pancakes?
A very ripe banana is best for Protein Powder Oat Banana Pancakes. Its soft flesh mashes easily and adds sweetness, which is useful because protein powders vary in flavor. A firm, underripe banana is harder to mash and gives the batter less sweetness.
Can you meal-prep Protein Powder Oat Banana Pancakes?
Yes, Protein Powder Oat Banana Pancakes are convenient to make ahead. Let cooked pancakes cool, then refrigerate them in a sealed container and reheat until warm before serving. Avoid leaving them at room temperature for an extended time.
Can Protein Powder Oat Banana Pancakes be frozen?
Yes, Protein Powder Oat Banana Pancakes freeze well after cooking. Cool them completely and place baking paper between pancakes so they do not stick together; store them in a sealed freezer-safe container and reheat after thawing.
What toppings go well with Protein Powder Oat Banana Pancakes?
Protein Powder Oat Banana Pancakes pair well with berries, yogurt, nut butter or sliced banana. For a sweeter serving, add a little syrup or honey; toppings can make the dish more filling but also change its overall nutrition.
Are Protein Powder Oat Banana Pancakes good after a workout?
Yes, Protein Powder Oat Banana Pancakes can be a post-workout meal: the oats and banana provide carbohydrates, while the egg and protein powder contribute protein. Add fruit or yogurt if you want a larger meal after a demanding session.
Protein Powder Oat Banana Pancakes Vitamins & Minerals
Vitamins
B12
0.63µg · 26% DV
B2
0.3mg · 23% DV
Biotin
6.75µg · 23% DV
B1
0.24mg · 20% DV
Minerals
Manganese
1.58mg · 69% DV
Phosphorus
308mg · 44% DV
Selenium
20µg · 36% DV
Copper
0.24mg · 27% DV
Potassium ⭐
405mg · 12% DV
Sodium
218mg · 9% DV
Protein Powder Oat Banana Pancakes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Powder Oat Banana Pancakes
To burn the 285 calories in 3 piece (medium) (150 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 Protein Powder Oat Banana Pancakes?
Protein Powder Oat Banana Pancakes are breakfast pancakes made with oats and mashed banana, with protein powder mixed into the batter. They draw on the familiar American-style pancake, while oats give them a heartier texture and banana brings natural sweetness.
Serve them warm for breakfast, stacked with fresh fruit or a spoonful of plain yoghurt; they also work as a convenient post-exercise meal. The pancakes are soft and mildly sweet, with a more substantial bite than ordinary flour-based pancakes. They provide protein and fibre, with 14 g of protein per 100 g. For a lighter topping, choose berries or sliced banana instead of pouring on syrup.
How Nutritious Is Protein Powder Oat Banana Pancakes?
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 Protein Powder Oat Banana Pancakes 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 Protein Powder Oat Banana Pancakes Contain Allergens?
Contains these allergens:
Which Diets Is Protein Powder Oat Banana Pancakes Good For?
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
Protein Powder Oat Banana Pancakes Fat Profile
SATURATED
2.03g
MONOUNSATURATED
2.03g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.