1 piece (medium) of Oat protein pancake (80 g) has 168 calories. That works out to 210 calories per 100 g. It contains 16.6 g of carbs, 13.2 g of protein, 5.8 g of fat and 2.7 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.

What is Oat protein pancake?

An Oat protein pancake is a modern, protein-focused take on a familiar pancake, made with oats or oat flour in the batter. Recipes vary: some keep the batter thin and crepe-like, while others make a thicker, softer pancake, and the added protein source differs from one recipe to another.

It is commonly served at breakfast or brunch, either plain or with fruit, yoghurt, or a savoury topping. Oats bring fibre and a hearty texture, while the pancake provides a substantial amount of protein: 16.5 g per 100 g. For a lighter topping, try fresh berries or sliced fruit instead of a sweet syrup; pair it with yoghurt if you want a more filling breakfast.

Oat protein pancake Nutrition Facts

Selected: 100 g

210

KCAL / 100G

Carbs

20.8g

· 8% DV

Protein

16.5g

· 33% DV

Fat

7.2g

· 9% DV

Fiber

3.4g

· 12% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 39% · Protein 31% · Fat 30%

Oat protein pancake Vitamins & Minerals

Vitamins

Biotin

8µg · 27% DV

0.22mg · 17% DV

0.18mg · 15% DV

0.65mg · 13% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

210mg · 30% DV

Selenium

14µg · 25% DV

Calcium

118mg · 12% DV

How Nutritious Is Oat protein pancake?

Nutrient density

Medium

58/ 100

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

61/ 100

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.

Oat protein pancake Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Oat protein pancake

To burn the 210 calories in 100 g:

🚶

52min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

29min

Cycling

🏊

24min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Oat 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 Oat protein pancake Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Oat protein pancake 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

Oat protein pancake Fat Profile

SATURATED

1.7g

MONOUNSATURATED

2.4g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 14.4:1

Above the ideal 4:1 (14.4:1).

Compare Oat protein pancake

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Foods Similar to Oat protein pancake

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

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195 kcal

🍫

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350 kcal

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Frequently Asked Questions About Oat protein pancake

What is an oat protein pancake made of?

An oat protein pancake is typically made with oats or oat flour, egg, and milk or yogurt. Some recipes add protein powder, while others rely on eggs or dairy for protein; the exact ingredients vary by recipe or product.

How do you make an oat protein pancake?

Blend or mix oats, egg, and milk or yogurt into a batter, adding protein powder if the recipe calls for it. Cook small portions in a lightly oiled, preheated pan and flip once the surface begins to set.

Can you make an oat protein pancake without protein powder?

Yes, you can make an oat protein pancake without protein powder. Eggs, Greek yogurt, or cottage cheese can contribute protein and help bind the batter; adjust the liquid if the mixture becomes too thick.

Why is my oat protein pancake rubbery or dry?

An oat protein pancake often turns rubbery or dry when it is overcooked or the batter contains too much protein powder and too little moisture. Cook it over moderate heat and add a little milk or yogurt if the batter is very thick.

What are the best toppings for an oat protein pancake?

Fruit, yogurt, nut butter, or a little honey all work well on an oat protein pancake. For a savoury version, try avocado, eggs, or vegetables; choose toppings based on the flavour of the batter and the meal.

Can you make oat protein pancakes ahead of time?

Yes, you can cook oat protein pancakes ahead and refrigerate them in a covered container once cool. Reheat them in a pan or microwave until hot, and avoid leaving cooked pancakes at room temperature for an extended time.

Can you freeze an oat protein pancake?

Yes, an oat protein pancake freezes well. Cool the pancakes completely, separate them with parchment paper, and seal them in a freezer-safe container; thaw and reheat before serving for a better texture.

Is an oat protein pancake healthier than a regular pancake?

An oat protein pancake can provide more protein and use oats instead of refined flour, but it is not automatically a healthier choice. Added sugar, toppings, and portion size can change the overall meal substantially.

Is an oat protein pancake good after a workout?

Yes, an oat protein pancake can be a convenient post-workout meal because it combines protein with carbohydrates. Add fruit or yogurt if you want a more substantial meal, and choose a preparation that sits comfortably with you.

Can you eat an oat protein pancake for dinner?

Yes, an oat protein pancake can work for dinner, especially with savoury toppings such as vegetables, eggs, or cheese. Pair it with a salad or another vegetable side if you want a more complete meal.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026