1 serving of microwave mug protein pancake contains 254 Calories. The macronutrient breakdown is 55% carbs, 20% fat, and 25% protein. This is a good source of protein (29% of your Daily Value), iron (44% of your Daily Value), and riboflavin (b2) (27% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 2 minutes
- Cook Time
- 2 minutes
Ingredients
Pancakes, whole wheat, dry mix, incomplete ¼ cup mix 1 serving or 38g
Canola oil 1 tsp or 5g
Directions
- Combine pancake mix and protein powder in large microwave safe ramekin or mug.
- Mix in oil, then mix in water. Fold in blueberries or other fruit.
- Microwave on half power for 2 minutes. Check if pancake is done, microwave additional 30 seconds at a time as needed.
- Top with butter, syrup or fresh fruit as desired.
Nutrition Facts
For 1 serving of microwave mug protein pancake (139g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 254 | |
| Fats | 6g | 7% |
| Saturated fats | 0.3g | 2% |
| Trans fats | 0g | |
| Cholesterol | 1mg | 0.5% |
| Sodium | 648mg | 28% |
| Carbs | 35g | 13% |
| Net carbs | 31g | |
| Fiber | 4g | 14% |
| Sugar | 8g | |
| Protein | 16g | |
| Calcium | 112mg | 11% |
| Iron | 4mg | 44% |
| Potassium | 168mg | 4% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 12μg | |
| Caffeine | 0mg | |
| Choline | 2mg | 0.4% |
| Copper | 0mg | 3% |
| Fluoride | 0μg | |
| Folate (B9) | 2μg | 1% |
| Lycopene | 0μg | |
| Magnesium | 34mg | 8% |
| Manganese | 0.1mg | 5% |
| Niacin | 3mg | 20% |
| Pantothenic acid | 0mg | 1% |
| Phosphorus | 304mg | 43% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 27% |
| Selenium | 0μg | 0.1% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 14% |
| Vitamin A IU | 21IU | |
| Vitamin A | 1μg | 0.1% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.1mg | 4% |
| Vitamin C | 4mg | 4% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 7% |
| Vitamin K | 11μg | 9% |
| Zinc | 1mg | 6% |
| Sugars | ||
| Sugar | 8g | |
| Sucrose | 0g | |
| Glucose | 2g | |
| Fructose | 2g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 0.3g | 2% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.4g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0.4g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0g | |
| Arginine | 0g | |
| Aspartic acid | 0g | |
| Cystine | 0g | |
| Glutamic acid | 0g | |
| Glycine | 0g | |
| Histidine | 0g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0g | |
| Leucine | 0g | |
| Lysine | 0g | |
| Methionine | 0g | |
| Phenylalanine | 0g | |
| Proline | 0g | |
| Serine | 0g | |
| Threonine | 0g | |
| Tryptophan | 0g | |
| Tyrosine | 0g | |
| Valine | 0g | |