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Zucchini oat cottage cheese pancake Calories
Source of protein and fiber
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Zucchini oat cottage cheese pancake has 128 calories. It contains 15.1 g of carbs, 9.4 g of protein, 3.7 g of fat and 2.1 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Zucchini oat cottage cheese pancake Nutrition Facts
Selected: 100 g
128
KCAL / 100G
Carbs
15.1g
· 5% DV
Protein
9.4g
· 19% DV
Fat
3.7g
· 5% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 29% · Fat 25%
Zucchini oat cottage cheese pancake nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 3.7 g | 5% |
| Saturated fat | 1.42 g | 7% |
| Trans fat | 0 g | |
| Sodium | 188 mg | 8% |
| Total carbohydrate | 15.1 g | 5% |
| Fiber | 2.1 g | 8% |
| Protein | 9.4 g | 19% |
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 Zucchini oat cottage cheese pancake?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 128 kcal |
| 1 piece (small) | 55 g | 70 kcal |
| 100 g | 100 g | 128 kcal |
| 2 piece (double) | 110 g | 141 kcal |
| 1 piece (large) | 150 g | 192 kcal |
| 1 serving (medium) | 150 g | 192 kcal |
| 3 piece (triple) | 165 g | 211 kcal |
| 1 cup (shredded) | 180 g | 230 kcal |
| 1 serving (large) | 250 g | 320 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Zucchini oat cottage cheese pancake
How do you make a zucchini oat cottage cheese pancake?
A zucchini oat cottage cheese pancake is made by mixing grated zucchini, oats, cottage cheese, and egg, then cooking spoonfuls in a lightly oiled pan. Squeeze excess liquid from the zucchini first, and let the batter rest briefly so the oats can absorb moisture.
Can you use zucchini without squeezing it for a zucchini oat cottage cheese pancake?
It is better to squeeze the grated zucchini before making a zucchini oat cottage cheese pancake. Zucchini releases a lot of water as it cooks, which can leave the center soggy and make the pancake difficult to flip.
Why does a zucchini oat cottage cheese pancake fall apart?
A zucchini oat cottage cheese pancake usually falls apart when the batter is too wet or the first side has not set. Squeeze the zucchini, let the oats thicken the mixture, and wait until the edges look firm before flipping.
Can you make a zucchini oat cottage cheese pancake without flour?
Yes, a zucchini oat cottage cheese pancake can be made without added flour. Oats help bind the batter; use oat flour for a smoother texture or rolled oats for more bite, and add a little extra if the mixture seems loose.
Should you blend the cottage cheese for a zucchini oat cottage cheese pancake?
No, blending the cottage cheese is not necessary for a zucchini oat cottage cheese pancake. Leave it as it is for small creamy curds, or blend it if you prefer a smoother batter and more even texture.
Are zucchini oat cottage cheese pancakes the same as zucchini fritters?
No, zucchini oat cottage cheese pancakes are not quite the same as zucchini fritters. The oats and cottage cheese make these pancakes softer and more filling, while fritters are usually more vegetable-forward and often have a crispier exterior.
What can you serve with a zucchini oat cottage cheese pancake?
A zucchini oat cottage cheese pancake pairs well with plain yogurt, chopped herbs, or a simple salad. For a savory breakfast, serve it with tomatoes and cucumber; a dollop of yogurt also complements the zucchini without overpowering its mild flavor.
Can you prepare zucchini oat cottage cheese pancake batter the night before?
Yes, you can mix zucchini oat cottage cheese pancake batter ahead, but it may thicken overnight as the oats absorb liquid. Keep it covered in the refrigerator, then stir before cooking and loosen it with a small splash of water if needed.
Can you freeze zucchini oat cottage cheese pancakes?
Yes, cooked zucchini oat cottage cheese pancakes freeze well. Cool them completely, separate each pancake with baking paper, and store them in an airtight container. Reheat from thawed in a pan or toaster oven for a better texture than microwaving.
How do you keep a zucchini oat cottage cheese pancake from turning soggy?
To keep a zucchini oat cottage cheese pancake from turning soggy, remove as much water as possible from the grated zucchini and cook over moderate heat. Avoid crowding the pan, which traps steam and prevents the surfaces from browning.
Zucchini oat cottage cheese pancake Vitamins & Minerals
Vitamins
B12
0.34µg · 14% DV
B2
0.18mg · 14% DV
Biotin
4.1µg · 14% DV
B1
0.16mg · 13% DV
Minerals
Manganese
0.72mg · 31% DV
Phosphorus
166mg · 24% DV
Selenium
10µg · 18% DV
Copper
0.12mg · 13% DV
Sodium
188mg · 8% DV
Potassium ⭐
194mg · 6% DV
Zucchini oat cottage cheese pancake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini oat cottage cheese pancake
To burn the 128 calories in 100 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 Zucchini oat cottage cheese pancake?
Kabaklı yulaflı lorlu pankek is a Turkish-style zucchini and oat pancake made with lor, a mild, fresh whey cheese. The grated zucchini keeps it tender, while the oats give the pancake a heartier texture. It is a home-style savoury dish rather than a preparation tied to one specific region.
Serve it warm for breakfast or a light lunch, with salad, sliced tomatoes or plain yoghurt; it also works well as a portable snack. It provides protein and fibre, with 9.4 g of protein per 100 g. For a lighter plate, cook it with a modest amount of oil and pair it with fresh vegetables.
How Nutritious Is Zucchini oat cottage cheese 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 Zucchini oat cottage cheese pancake Processed?
NOVA 2
Minimally 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 Zucchini oat cottage cheese pancake Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini oat cottage cheese pancake Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Zucchini oat cottage cheese pancake Fat Profile
SATURATED
1.42g
MONOUNSATURATED
0.91g
POLYUNSATURATED
0.58g
Omega 6:3 ratio 17.3:1
Above the ideal 4:1 (17.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.